If you are wondering what to eat while on the ketogenic diet, then I can tell you right away that the ketogenic diet menu isn’t very complicated, and the foods aren’t as varied as you might expect with a less restrictive diet. Yes, this diet is most surely a restricted diet, and therefore the ketogenic diet menu isn’t necessarily anything to be thrilled about. However there are a lot of high-fat foods that you can eat and that taste very good.
With the ketogenic diet menu then you need to cut out most sources of carbohydrates, including bread, pasta, soda, sugar, ice cream, pizza, milk and even most types of fruit. The carbohydrates you are allowed to eat include vegetables, and maybe some berries since they have a pretty low carbohydrate content compared to other fruits.
Yes, it is a restrictive diet. However, if you are suffering from something like obesity, type II diabetes or epilepsy then the ketosis diet health benefits may be more valuable to you than the freedom to eat anything you want.
Let’s say you have type II diabetes. You have two options:
1. Keep eating anything you want. Take drugs and stay sick for the rest of your life.
2. Follow a restricted diet.
The ketogenic diet is so powerful that it may really be sufficient so that you will never have to take any drugs again. For most people with a serious metabolic disorder, they would probably rather eat a restricted ketogenic diet menu than have to be sick for the rest of their lives.
However, it’s not enough to just make the logical decision. It takes a lot of willpower to actually follow it through. If you are suffering from junk food addiction, that may really be tough to do. It may be a long and hard battle with willpower, but if you are starting to suffer then you really should put up a fight.
Anyways, you’ve probably come here looking for a ketogenic diet menu, and here’s what it consists of:
High-fat foods. This includes meats, fatty fish, nuts, cream, cheese, butter, coconut oil, coconut milk and pretty much anything that is low in carbs, moderate in protein and high in fat.
Vegetables are definitely recommended, and this includes all varieties that are low in carbs. Starchy vegetables such as potatoes need to be absolutely minimized, and not eaten unless in rare circumstances.
A sample ketogenic diet menu:
- Breakfast: 15g coconut oil, 3 eggs, frozen vegetables. Scrambled on a pan.
- Lunch: Coconut milk smoothie with half a scoop protein powder, almonds and blueberries.
- Snack: Almonds, a handful or two.
- Dinner: Ground beef, 15% fat, fried in butter. Vegetables on the side.
Classically, the ketogenic diet should have a calorie ratio of 4:1 (fat=80% carbs+protein=20%) and it should be aimed to raise ketone body levels to the point of testing positive with urine test strips. However, I don’t really recommend that you count any calories or go out your way to reach a urinary ketone level. Doing the Atkins induction phase might be just as effective as the ketogenic diet, especially with regards to epilepsy.
Aiming for a carbohydrate level under 50-80 grams per day should be sufficient. However, if you are are truly sick or are on any sort of medication, then the ketogenic diet menu should be created following the advice of your doctor and parents of epileptic children should definitely consult a qualified nutritionist.
I recommend taking a multivitamin, one that includes your daily recommended allowance of everything (however if you’re male, go for one without iron).
You might want to take a slightly less extreme route, and would like to just generally eat healthy. In that case, I recommend following a natural diet with minimized processed foods, vegetable oils, sugar and gluten grains. Don’t worry about the saturated fat though, it ain’t going to kill you.
I would only ever recommend a ketogenic diet to people who are actually sick and that may benefit from it, there really is no need for generally healthy people to follow such a restricted diet even though it should still have health benefits for them.