The ketogenic diet is a low-carbohydrate, high-fat diet that can help you achieve various health benefits, including weight loss, improved mental clarity, and increased energy levels. To make it easier for you to follow the ketogenic lifestyle, we have prepared a handy cheat sheet with essential guidelines and food recommendations. Keep this cheat sheet handy to stay on track and make informed choices while following a ketogenic diet.
- Macronutrient Ratio:
- Carbohydrates: Limit daily carbohydrate intake to 20-50 grams or less, depending on your individual needs and goals.
- Protein: Consume a moderate amount of protein, typically around 0.6-1 gram per pound of lean body mass.
- Fats: Make healthy fats the primary source of calories in your diet, aiming for approximately 70-75% of your daily caloric intake.
- Foods to Include:
- Healthy Fats: Avocado, coconut oil, olive oil, butter, ghee, nuts and seeds, fatty fish (such as salmon and mackerel).
- Protein Sources: Meat (beef, poultry, pork), eggs, fish, seafood, tofu, tempeh.
- Non-Starchy Vegetables: Leafy greens (spinach, kale, lettuce), broccoli, cauliflower, zucchini, asparagus, peppers.
- Dairy: Full-fat cheese, heavy cream, Greek yogurt (in moderation, as dairy can be higher in carbs).
- Beverages: Water, unsweetened tea or coffee, herbal tea, bone broth.
- Foods to Avoid:
- Grains: Wheat, rice, oats, corn, barley, quinoa, and other grains.
- Legumes: Beans, lentils, chickpeas, and soy-based products.
- Sugar and Sweeteners: Avoid all forms of sugar, including table sugar, honey, maple syrup, agave nectar, and artificial sweeteners.
- High-Carb Fruits: Bananas, grapes, apples, oranges, and other high-sugar fruits. Instead, opt for berries in moderation.
- Processed Foods: Packaged snacks, sugary drinks, processed meats (such as sausages and deli meats), and pre-packaged meals.
- Snack Ideas:
- Hard-boiled eggs
- Nuts and seeds (almonds, walnuts, chia seeds)
- Cheese slices or cubes
- Avocado or guacamole
- Celery sticks with almond butter
- Olives
- Tips for Success:
- Stay Hydrated: Drink plenty of water throughout the day to maintain hydration and support bodily functions.
- Read Labels: Pay attention to food labels and ingredient lists to ensure products are low in carbs and free from hidden sugars.
- Plan and Prep: Plan your meals in advance, batch cook, and have keto-friendly snacks readily available to avoid making impulsive food choices.
- Seek Support: Connect with others following a ketogenic lifestyle for motivation, recipe ideas, and tips.
Remember, everyone’s dietary needs may vary, so it’s essential to listen to your body and make adjustments as necessary. Consult with a healthcare professional or registered dietitian before starting any new diet or making significant changes to your eating habits.
Stay committed, be mindful of your food choices, and enjoy the numerous benefits that the ketogenic diet can offer.
Author: Dr. Stephen Fitzmeyer, M.D.
Physician Informaticist and Founder of Warp Core Health
Connect with Dr. Stephen Fitzmeyer:
Twitter: @PatientKeto
LinkedIn: linkedin.com/in/sfitzmeyer/
