What To Eat On A Ketogenic Diet – What you can eat on the low carb Keto Diet – top tips following a 17kg/37lbs weight loss.

What To Eat On A Ketogenic Diet

The Ketogenic Diet (or keto diet) is a low carb and high fat diet. Many people follow the diet for weight loss and other health benefits.

Make sure you speak with a qualified health professional before embarking on a restrictive diet such as the keto diet.

Your macros are roughly:

70-75% Fats
20-25% Protein
5% Carbs

Here’s more information about each of the macros:

Fat

The majority of your diet will be made up of fat. If you’re struggling to understand just how you’ll construct a meal made predominantly of fat, then here are some tips:

Cook in plenty of fat – whether it’s butter or coconut oil, cook in plenty of fat
Drizzle oil over salads – I adore avocado oil drizzled over most salads
Enjoy full fat dairy – whether it’s sour cream on the side of meals or adding cream to a cheesy sauce
Add fats to smoothies – cream, MCT or coconut oil can be added to a low carb smoothie
Animal fats – egg yolk, fatty meats are all on the menu
Fats satiate more than carbs – you’ll find you’re rarely hungry

Protein

Your protein intake should be similar to that of a standard diet. About 20-25% of your diet will be made up of protein.

Most protein can be enjoyed on the Ketogenic Diet – beef, chicken, pork, fish, nuts and eggs.

You’ll only need to supplement with protein powder if you find you can’t get enough protein into your day. I only supplement once every few weeks or so.

Note: Always check carefully when purchasing items such as sausages. There can be hidden sugars, fillers and carbs lurking, so always read ingredients and check the nutrition panel.

Carbs

Initially it can be tricky to eat under 25g of carbs. When I started out, I just had as low as I could and then slowly worked my way towards Ketogenic numbers.

If you’re making a HUGE change to your diet, then be kind to yourself. Take your time and work towards lowering your carbs as much as absolutely possible.

Stick to green leafy vegetables, broccoli, cauliflower, mushrooms and avocado for a start and then add more low carb vegetables as you go.

Keep it simple to start with. Don’t try and make every Keto sweet treat and carb replacement under the sun. Stick to lowering your carbs (mainly with vegetables) and adding more fat to your diet.

Typical Meal

Above is what a typical meal looks like. There’s plenty of fat with the salami, avocado, feta and grated cheese. Protein is covered too with most elements. And, carbs are kept low – with just avocado and cheese having small amounts. Although, with the avocado it’s mostly fiber – which is what you DO want.

For more inspiration, check out my (FREE) 7 day keto diet meal plan.

What To Avoid

You now know what to eat on a ketogenic diet but what about what not to eat? How do you know what foods to avoid? In a word – CARBS! If a food is loaded with sugar (and carbs) then it’s best to give it a miss, if you want to follow the Keto Diet.

What To Eat On A Ketogenic Diet Video

Here’s a video of a typical grocery haul of keto diet foods. Hit play below or click here to watch on YouTube.

I launched the Quick Start To Keto Diet recently to help those of you wanting to start the Keto Diet but not sure how to begin. It’s the helping hand I would have loved when I started and I put it together to help you. Click here to learn more.

Subscribe to receive the FREE weekly newsletter, packed full of easy recipes and food inspiration plus exclusive, subscriber only content. Click here to Subscribe by Email.

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

What To Eat On A Ketogenic Diet