Ketogenic Diet 101
Welcome to Ketolytic!
We wanted to help you guys with a quick guide on how to get started with the Ketolytic Diet!
General Rules:
- How to eat Keto (low carb, high fat) in general:
- Keep 65-75% of calories from fat, 20-25% from protein, and 0-15% from carbs
- Good rule of thumb: try to keep your daily net carbs < 50g per day (total carbs - fiber = net carbs)
- There is such thing as too much protein - extra protein will be converted into glucose by your body!
- No real reason to count calories
- Fat/Protein is most of your food: all meat, eggs, full-fat dairy, olive and coconut oils, butter, avocados, etc.
- Saturated fat is ENCOURAGED
- Monounsaturated fat is great
- Polyunsaturated fat - omega 3s good (fish, flaxseeds, etc.), omega 6s not (so avoid canola, safflower, corn, and soybean oils)
- Trans fat - never (margarine)
- Carbs are limited: absolutely no bread, pasta, rice, candies, cookies, sugar, quinoa, oatmeal, grains, beer, etc.
- Generally, any individual food item with greater than 10g of net carbs per serving is a no
- Most fruit is a no (except berries)
- Starchy veggies (potatoes, yams, carrots) are a no
- Generally, meals should be fat/protein source (meat or eggs) + fibrous veggies (green leafy, cucumbers, celery, green beans, cauliflower, broccoli, etc.) + fatty sauces or condiments (butter, full-fat salad dressings, olive oil, coconut oil)
- Snacks/additions to meal ideas:
- Coffee + cream
- 1-3 oz of nuts per day (includes nut butters)
- 1-2 oz of cheese per day
- 3 oz of berries (strawberries, blackberries, blueberries, raspberries)
- Pork rinds
- Chia seed pudding (highly recommended, make your own using my recipe!)
- Dairy is fine, only as long as it is FULL FAT (no milk)
- Get lattes/cappuccinos/coffees made with half-and-half or heavy cream and sugar-free syrup
- Full-fat greek yogurt (less than 1/2 cup per day)
- Cheese is great
- Whip heavy cream into scrambled eggs!
- Sweets:
- Small amount of dark chocolate (>70% cocoa) per day is fine, read the label to check sugar content
- Non-sugar sweeteners: stevia, sucralose, and erythritol are my favorites (avoid sorbitol and maltitol)
- Remember that just about every natural or artificial sugar substitute is still safer than regular sugar
- Our favorite low-sugar chocolate is Lily's, and our favorite low-sugar ice cream is Halo Top
- Alcohol:
- Wine and straight liquor is fine
- No beer, careful with mixed drinks
- Check the nutrition label on everything, look for hidden carbs!
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