As you are committing a new keto diet journey, the first thing you need to do is start to adjust the food list and the meal plan. For instance, if your daily meal is usually providing carbohydrate in quite big amount, in your keto diet food plan it will be significantly decrease, because keto diet only gives less than 10% portion of carbohydrate. The biggest part of the meal portion will be fat (70% – 80%), and 10%-15% of protein. Based on this general guideline, let us start to arrange the food list for keto diet.
In general, keto diet food plan consists of Meat and fish, fruits and vegetables, spices. We will talk in each categories and give some example of the categories.
Meat and Fish
This is the trickiest category actually, because meat and fish contains fat and protein at the same time. Thus we need to think about how we take the fat without increasing protein too much. This is important because we have much protein in our body, our body will not break down the fat to have the energy, but they will have the protein. It means that the fat in our body will not be decrease, it can be getting increase even.
Therefore, the trick is that choose the fattier cuts to get more fat rather than the protein. Choose any of beef, chicken, duck, lamb, goat, goose, hot dogs, bacon, sausages, rabbit, turkey, and sheep in limited portion weekly. Combine it with highly nutritious fish such as salmon, tuna, mackerel, cod, sardines, red snapper, rock fish, eel, perch, etc.
Fruits and Vegetables
Any fruit and vegetable can be great for keto diet food plan. Just make sure that you avoid root vegetables as they contain higher carbohydrate. Stick to the green leafy veggies spinach, kale, broccoli, asparagus, celery, seaweed, cauliflower, and many more. For fruits there is no limitation on this category, but there are some recommended ones i.e avocado, any kind of berries, olive, lemon, and lime. Add more fruits to your food lists for keto diet.
To make your cuisine tasty while doing keto diet, you are suggested to avoid additional MSG, sugar, and other artificial additional flavor. You can use the following spices to make your food delicious, i.e salt, pepper, chili powder, curry powder, basil, cayenne pepper, sage, rosemary, turmeric, cumin, nutmeg, ginger, cinnamon, paprika, dill, and cardamom.
Yes, you read it right. Once in a while you can have snacks. Here are the typical keto diet snacks you can have i.e olive tapenade, cucumber slices, pine nuts, assorted raw vegetables, whole grain crackers, spinach pesto, sun-dried celery and tomatoes, or vegetables spring rolls.
Now you see the secret behind the story of keto diet weight loss. It is the food list that we just review. Persistence is other key point behind the success of keto diet. Thus, to achieve the goal either to lose some weight or to maintain ideal condition, we need to do the diet consistently. That is the only way provided for healthier body.