What is the list of foods that can be eaten on the ketogenic diet for a successful diet?

Ketogenic key: Regulate carbohydrate intake

To achieve ketosis in the Ketogenic Diet is to avoid eating too many carbohydrates. The daily requirement of carbohydrates is under 50 grams per day, ideally around 20 grams.

The less carbo, the more ketogenic effective it is. Therefore, calculating the macro requirement at the beginning of the Ketogenic Diet is very important, as a reference for determining the daily meal portion. Basically we eat "real food" or natural food list not processed foods. Real food list such as meat, fish, eggs, vegetables, and natural fats. The basic rule for ketogenic beginners is 5% carbohydrates a day. Focus on eating quality natural foods and minimizing eating processed products.
The less carbo, the more ketogenic effective it is. Therefore, calculating the macro requirement at the beginning of the Ketogenic Diet is very important, as a reference for determining the daily meal portion.

Basically we eat "real food" or natural food list not processed foods. Real food list such as meat, fish, eggs, vegetables, and natural fats.

The basic rule for ketogenic beginners is 5% carbohydrates a day. Focus on eating quality natural foods and minimizing eating processed products.



List of foods that can be eaten on the ketogenic diet

FRESH MEAT

Fresh meat (not processed) low in carbo and ketofriendly. If you can get organic and grass-fed meat, even better. Remember to eat it in moderation, because keto is a high-fat, not high-protein diet. Excess consumption of protein (more than the body needs) gets converted into glucose, making it difficult for us to reach ketosis.

Keep in mind, processed meats such as sausages, meatballs, smoked beef, etc. usually contain additional carbs. Get used to carefully look at the composition of the ingredients of the purchased product.

FISH AND SEAFOOD

Fish is an excellent source of fat. Be wary of fish fed a diet containing hormones.

EGG

Eggs can be consumed in various ways, boiled, fried, steamed, etc. Free-range eggs or organic eggs are the best choices.

HEALTHY OIL

Some of the known healthy oils are:
  • Coconut oil
  • Avocado oil
  • Olive oil
  • Macadamia nut oil
  • Lard (oil from pork)
  • ghee
  • Ghee (oil from cows)
  • Virgin coconut oil / VCO
  • Butter (not margarine)
  • Fish oil
  • Flaxseed oil
  • Chiaseed oil
  • Chicken/duck/poultry oil
  • Almond oil
  • MCT oil
  • Sesame oil
If in our daily consumption it turns out that the percentage of fat is still lacking, then the easiest way is to consume this natural fat. Can be drunk directly or mixed with favorite drinks such as coffee, chocolate, or tea.

Therefore, there is a diet that requires consuming VCO as ammunition. VCO and MCT oil are the most widely used choices for ketogenic actors.

Because MCT is fat that the body will directly convert into energy without going through a long process. Meanwhile, in the VCO there is also an MCT. MCT is fat which during the breakdown process in the liver requires calories.

So here it becomes clear that drinking VCO / MCT does not require fat during the process. The Ketogenic Diet takes advantage of that. Make "processing fat with fat" the foundation of the foundation of his success.

Drinking fat but does not make you fat, can actually lose weight. In Indonesia, due to the abundance of coconut production, VCO is one option that is widely used because it is easy to obtain and the price is relatively affordable compared to other healthy oils.

VEGETABLES

Choose vegetables that grow above the ground, especially those with green stems and leaves. These include cauliflower, cabbage, avocado, broccoli, cucumber, and zucchini.

Vegetables can be a great way to eat "fat" and not get boring in keto. Vegetables can be fried in coconut oil, sauteed in butter, boiled vegetables can be added with butter.

We can eat salads with olive oil dressings, with mayonnaise or with chili sauce with added vco. In some of the recipes in this book, there are many ways to prepare vegetables with the addition of good fats. Vegetables such as cauliflower can also be processed as a substitute for rice, or zucchini as a substitute for noodles / pasta.

HIGH FAT DAIRY

Butter, cheese, yogurt, kefir, and cooking cream are good sources of fat. Avoid milk because it contains milk sugar (lactose). In one glass of milk contains 15 grams of carbohydrates. Also avoid low fat yogurt because it usually contains a lot of sugar.

NUTS

It can be consumed in limited quantities, but we need to be careful because when we snack on nuts, it will be very easy to "forget ourselves" and eat more than our body needs. Examples of nuts are macadamia, almonds, pecans, hazelnuts.

BERRIES

Consumption in limited quantities.

DRINK

Water (flavored water such as infused water or sparkling water can be consumed). Sugar free coffee. Tea without sugar. Can use natural sweeteners that have low GI levels such as Stevia etc. Sweeteners in powder form can be consumed and won't affect your keto but don't be used continuously or long term. Better to start training our tongue to enjoy foods without sugar / sweeteners. Therefore, in the recipes in this book the use of sweeteners is optional.

ALCOHOL

Dry wine (regular red or dry white wine). Champagne, whiskey, brandy, vodka and unsweetened cocktails. (for special occasions, on special occasions and only occasionally)

DARK CHOCOLATE

Look for the chocolate content above 70%.
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