When you consume any food, there are just three macronutrients to choose from fats, proteins, and carbohydrates. Keep in consideration that in a standard American diet, the average ratio breaks down as like 1:3:6 (fat, protein, and carbs). The keto diet spins it on its head, as it is more like 6:3:1. Along with this drastic shift in macronutrients, you are also looking at an entirely different dinner plate than you may be used to.
Contrary to popular opinion, keep in consideration that there is not one magic ratio of macronutrients for keto. There is a great need to calculate your own individual macros by using a free macronutrient calculator for the keto diet. The calculator will take into account the activity level, the physical goals, as well as the health history
- 70-80% of calories from fat
- 20-25% of calories from protein
- 5-10% of calories from net carbs
The Different Types of Keto Diets
There are numerous irritations of the keto diet, not just one. However, the standard approach works for most such as athletes at high levels always want to experiment with the other approaches.
- Standard ketogenic diet (SKD): it is essential to keep in mind that the most well-known keto approach, it is very low in carbs, high in fat as well as moderate in protein. The diet also stays the same, day today as well as macronutrient ratio is 75% fat, 5% carbs or 20% protein.
- The cyclical ketogenic diet (CKD): this diet is as same as the standard ketogenic diet. However, including refeeds with more carbohydrates. Typically, 5 days on and 2 days off approach is used. Moreover, you will be kicked out of ketosis on the higher-carb days.
- The targeted ketogenic diet (TKD): this diet is very similar to the standard keto diet. However, with more carbs added around the workout window. It is commonly used for high-level athletes especially those are competing in endurance sports.
- High-protein ketogenic diet: it is essential to keep in mind that this approach is identical to the standard ketogenic diet but it is capable to adjust the macronutrient ratio in order to allow for more protein.
What Can You Eat on a Keto Diet?
Now that you know the science behind keto, the question becomes – what can I eat on the keto diet?
It is recommended to choose the highest quality meat that you can afford, selecting grass-fed as well as organic beef whenever possible as you follow the plan in Candida diet. Some of the other great choices are wild-caught fish, pasture-raised poultry, pork, or eggs. Moreover, nuts and seeds are also fine.
- Beef: steak, veal, roast, ground beef, and stews.
- Poultry: chicken breasts, quail, turkey and wild game.
- Pork: pork loin, tenderloin, chops, and sugar-free bacon.
- Fish: mackerel, salmon, halibut, cod, catfish, trout, and mahi-mahi.
- Bone Broth: beef bone broth or chicken bone broth.
- Shellfish: oysters, clams, crab, mussels, and lobster.
- Organ Meats: heart, liver, tongue, kidney, and offal.
- Eggs: deviled, fried, scrambled, as well as boiled.
- Nuts and Seeds: macadamia nuts, almonds, and nut butter.
It is fascinating to know that healthy fat sources include grass-fed butter, tallow, coconut oil, olive oil, ghee, sustainable palm oil, as well as MCT oil. It is essential to avoid low-quality fats and oils.
- Butter and Ghee
- Coconut Oil
- Coconut Butter
- Flaxseed Oil
- Olive Oil
- Sesame Seed Oil
- MCT Oil
- MCT Powder
- Walnut Oil
- Olive Oil
- Avocado Oil
Foods to Avoid on a Keto Diet
It is essential for you to avoid any foods not listed above while following a ketogenic diet. Generally, it means that must be no grains of any kind, no high sugar foods, no processed foods, no alcohol, as well as no diet foods. These foods contain a large number of sugar alcohols that can actually knock you out of ketosis. Moreover, it is much easier to stay on the keto path if the person just removes these foods from your pantry (and life) altogether.
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