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While on a ketogenic diet, it is very important to ensure that one eat within the restrictions of the diet. This is vital so as for the individual to be able to remain in a state of ketosis.

Going out of ketosis can be as simple as eating one or two meals that are not recommended on the diet. However, coming back into ketosis is another different story entirely. This can often takes days or weeks depending on how strict you become when you get back on the diet.

Meals in a ketogenic diet comprise of three basic food types. These are the:

fruit or vegetable
protein-rich food
fat source
Fats
Ketogenic diets by nature involve the consumption of increased amounts of fats in the diet. They can come in as part of the cooking process or as sauces and dressings.

The best types of fats are those medium-chain triglycerides (MCTs). These include both MCT oil and coconut oil. Medium-chain triglycerides are easily metabolized to produce ketones. Some other equally good fats for ketosis include:

Omega-3 and Omega-6 fatty acids

Salmon, Shellfish, Trout, Tuna

Monounsaturated and Saturated fats

Olive oil, Avocado, Butter, Cheese, Red palm oil, Egg yolks

Non-hydrogenated oils (when cooking)

Coconut oil, Beef tallow, Non-hydrogenated lards

High oleic

Safflower oils, Sunflower oils

Other fat sources:

Chicken skin, Coconut butter, Peanut butter, Fat on meats

Proteins

When buying your protein foods, always try to choose grass-fed, organic and humanely raised meat and wild-caught seafood. Apart from offering more nutrients, they have not been exposed to added hormones, antibiotics, and other potential toxins.

Meat

The ketogenic diet accepts basically any type of meat. There is no discrimination about the type of cut or preparation.

Beef, Goat, Lamb, Pork, Veal, Venison

Poultry

Any type of poultry is also allowed by the diet. You can improve the content of the meal by leaving the skin on. However, breading and batter should not be used in the preparation of poultry as they are usually high in carbohydrates. Other than that, you can prepare your poultry to your liking.

Chicken, Duck, Game hen, Goose, Ostrich, Partridge, Pheasant, Quail, Squab, Turkey

Seafood

Another great source of protein is seafood. Seafood is a great source of omega-3 fatty acids. They also have high amounts of minerals and vitamins to help keep you well-nourished and healthy.

Clams, Crab, Lobster, Mussels, Oysters, Prawns, Scallops, Shrimp, Snails

Fish

Fish have good amounts of omega-3 fatty acids. You should go for fish that are caught in the wild and also in mercury-free areas.

Ahi, Catfish, Cod, Flounder, Halibut, Herring, Lobster, Mackerel, Mahi mahi, Mussel, Salmon, Sardines, Scallops, Snapper, Squid, Swordfish, Trout, Tuna, Walleye

Carbohydrates

Vegetables

Vegetables are the primary source of carbohydrate on a ketogenic diet. When you are buying vegetables always opt for the organically grown vegetables. Also, the dark leafy vegetables contain the least amount of carbohydrates with good nutritional value.

Arugula, Asparagus, Bok choy, Broccoli, Cabbage, Cauliflower, Celery,Collard greens, Endive, Garlic, Kale, Kelp, Lettuce, Mushrooms, Onions, Peppers, Radishes, Seaweed, Spinach, Swiss chard, Watercress

Milk and Dairy Products

These are very essential in a ketogenic diet. Grass-fed and organic source are more preferable. The full fat variety is better suited for the ketogenic diet than the fat-free and low-fat verities.

Butter, Cheddar, Crème fraîche, Heavy cream, Mozzarella, Sour cream, Cream cheese, Mascarpone cheese, Cheeses, Hard cheeses


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