What does a ketogenic diet menu looks like?

Hello again, in this post I’m going to show you what are the most common food choices on a ketogenic diet, and what does a ketogenic diet meal plan looks for a day.

To explain the food choices in a simpler way, you need to know what are the three types of macronutrients we can find in food, don’t worry, I got you covered.

All kinds of foods can be labeled as nutrients (because we nourish from them) however, we don’t get quite the same from everything. What I am trying to say here is that if you eat an egg, you won’t get the same resources for your body as if you were to eat, let’s say, an avocado. (This is pretty obvious, right?)

Well, since we don’t get the same from everything, we clearly need to split them in groups to track what we get from each food. This is how we get three big groups known as: Carbohydrates, Fats and Proteins. (You’ve probably heard a lot from them)

Carbohydrates are the most common resource for vitamins and minerals AND ENERGY, Fats are another resource for energy and a few vitamins, and finally Proteins which are the main source of amino acids.

Now that we have those three groups we can start categorizing some of our food choices right? Well, let’s do it.

  • Carbohydrates: Cake, Donut, Chocolate, sugar, Soda, Banana, cereal, rice etc.
  • Proteins: Fish, Chicken, Sausages, Steak, etc.
  • Fats: Olive oil, Butter, Lard, Coconut oil, Avocado, etc.

You see where I’m going? Well, turns out the carbohydrate group has pretty much everything that tastes sweet, or soft and bread-like, if that’s the case, we can categorize all fruits within this group. But wait, isn’t avocado a fruit? (Yes, it is) Well, that particular fruit has a few carbs and lots of fats.

So, does it count as a carbohydrate or as a fat?

The answer is Both, you see, although we can split the food into those three groups, it doesn’t mean that that particular food is ONLY composed by that macronutrient. If we were to look into the avocado’s nutrition label we would see that 100grams of avocado contain 15grams of fat and 9 grams of carbs. On the other hand if we take a look at the rice’s nutrition label we see that 100grams of rice contain 28grams of carbohydrates, and .3 grams of fats.

If all foods contain all three macronutrients, how do we pick the foods for a ketogenic diet?.

Easy, a ketogenic diet is high fat, low carbohydrate and moderate protein diet. So we choose foods that fit in this ratio.

Let me tell you what i eat in one day:

 

Breakfast: 4 eggs with mushrooms and cheese.

Snack: 40grs cashew nuts.

(These are cashew nuts, in case you didn’t know them)

Lunch: 200grs of chicken breast and broccoli

Snack: 30grs of pork rinds

Dinner: 150gr pork, 150 grs of egg whites and a cup of coffee.

If we take a look at all of those foods we would notice that they either have higher fat content or a higher protein content, not a higher carb content.

Let me show you a quick screenshot from My fitness pal (an app i use to track my food intake).

You may think this is a lot of protein and too little fat, if that’s the case, i highly suggest you look at the graphic, 54% of my calories came from fats, and im on a calorie deficit, which translates into more energy being draw from my own storages of fat!

That’s pretty much how you do it, you pick foods that fit the ratio.

TIP: You want your carbohydrates coming from green vegetables because that means you have your vitamins and minerals covered.