It is time to become a fat burning machine of health and hotness using the Ketogenic Diet! Now, what do we eat to make this a reality?
In my last blog post (Eating Fat Makes You Fat, Right?) I spoke about the general macronutrient breakdown needed to get your body into ketosis. This high fat, low carb way of eating works best if you keep your fat intake around 75%, protein around 20%, and carbohydrates around 5%. Most people can be in ketosis consuming less than 50gms of “net carbs” (we’ll talk about these little beauties in a minute) a day, but 20-30g is the amount generally recommended. Remember, the lower the carbs, the lower the glucose levels. This is where the magic happens. The more restrictive you are with your carbs, the quicker you will get your body to switch into ketosis.
Okay, now that we’ve solidified the macronutrient breakdown, let’s talk about how to meet those goals. Hopefully, you are using some sort of tracking system like MyFitnessPal to make your life easier and help with accurately meeting your goals. On the app, you can adjust your goals by percentages, if you are using the free version, or by grams, if you have upgraded to the premium. Upgrading isn’t necessary, but if you are someone who likes to be ultra precise, you might want to do it.
Let’s start with your new #1 fuel source, dietary FAT. If you have been eating the average diet like the USDA food pyramid scheme, sorry...the new “Choose MyPlate” recommendations, you probably don’t consume much fat on a daily basis, except for maybe those cheat days full of sweets and other naughty goodness.😈 The Keto Diet recommends deriving at least 70% of your total daily calories from dietary fat. This ends up being a TON of fat and much more than you are used to. Remember when I told you I was trying to gain weight? Well, when my daily goal is 3100 calories, 70% of that is about 240g of fat. You read that right, 240g! Holy Sh*t!! Where do I get all of that fat? We want to consume fat from as healthy sources as possible, so make organic choices whenever you can. Examples of some fat sources: cheese, full-fat dairy, coconut oil, MCT oil (the best!), meats, and nuts. You can even have mayonnaise and ranch dressing...yummy!
Fat is very calorie dense. 1 gram of fat equals 9 calories. Compare that with 1 gram of carbs or protein equalling 4 calories. A little goes a long way in helping you meet your daily caloric goal. Warning! Be very careful here, because you may be used to eating more frequently and in larger amounts when you were a carb muncher. It is deceptively easy to go over your daily caloric goal when you are first starting on the keto diet. This fact is the reason I recommend tracking what your food for at least the first 2-4 weeks until you get the hang of it. Also, because fat digests slower than carbs, you feel fuller and satiated longer. The amount of food you intake will decrease, as well as the frequency you actually eat...unless, of course, you are on the #gainztrain like me!
You probably already have a good idea of what to eat for protein; meats, seafood, dairy, and protein supplements. Nuts have protein, but have more fat and also some carbs. Beans have protein but are too high in carbs. Protein powder can be tricky too. Keep an eye on the carbs that are snuck in. When choosing your meats, no need to avoid the fattier cuts or portions since that is our new source of fuel, so keep the skin on that chicken and don’t trim off the extra fat.
The carbs you do eat should come from vegetables, nuts, and dairy. Dark green, leafy greens are your best choice since they tend to be the lowest in carb content and packed with vitamins and nutrients. Avoid the obvious carb filled foods like bread, pasta, rice, cereals, potatoes, beans, and sadly, fruit. Yes, fruit...I’m sorry. I know this is a tough one for some of you. Berries can be an exception because they are lower in carbs, but you’ll have to work them into your goals for the day. Once you are in ketosis and haven’t been consuming fruit on a regular basis, I promise you won’t crave them any longer.
So what is this “net” carb you speak of? Counting these net carbs, instead of total carbs, will give you a little more grace on your carb consumption. The math is simple. Take the total number of carbohydrate grams and subtract the total grams of fiber, and viola...you have the Net Carb. Here’s an example: Quest makes amazing protein bars that are not only delicious but super convenient. If you look at the label of the Cookies & Cream flavor, it has 20g of carbohydrates. At first glance, you might think “oh I definitely can’t have this on the keto diet”! Look closer and you’ll see that it has a whopping 14g of fiber! So, super easy math here, 20g (carbs) - 14g (fiber) = 6g (net carbs). Yes! You can have this delicious treat after all!
Not too complicated right? Basically, your meals should be comprised of meat, green vegetables, and fat. My average day looks a little something like this….
Meal 1: Morning Power Drink
- 2tbsp AminoRip Collagen protein
- 1 scoop of Green Superfood by Amazing Grass
Meal 2: Breakfast
-BulletProof Coffee. My recipe to meet my macro goals:
- 2tbsp of organic grassfed butter. I use Kerrrygold UNSALTED
- 2tbsp MCT oil - My favorite is MiCkey T Eight
- 1tbsp of organic heavy whipping cream
- Stevia to taste
- 1 cup of French press organic coffee
Meal 3: 2nd Breakfast *Hobbit style😋
- 3 Eggs
- 1/4c cheese
- 3 pieces of bacon
- Sauteed spinach on days I can convince my chef(aka…#besthusbandever) to add that
- *All organic, all cooked in bacon fat...yes, bacon fat makes everything amazing!
Meal 4: Post Workout Shake
- 1cup Coconut milk
- 1 scoop of Exception Nutritional chocolate protein powder
- 1cup frozen kale
- 1tbsp MCT oil
- Spectrum “Decadent Blend” with Chia & Flaxseed
Meal 5: Lunch
- Meat & Cheese roll ups- deli meat & cheese slices rolled up together! You can also add mustard or mayo.
Meal 6: Snack
- 1oz (~20pieces) Macadamia Nuts
- Keto Pizza- http://www.ruled.me/low-carb-pepperoni-pizza/
Meal 8: Dessert!:)
“Get Some” Ice Cream- https://blog.bulletproof.com/get-some-ice-cream/
*YES! You read that correctly...pizza & ice cream!!
Total Calories: 3091
Carbs: 47g(Net Carbs-21g)
The Ketogenic diet can be an easy and delicious way of eating that will help you get that “sexy inside and out” feeling like a ROCKSTAR! Below I have listed some of my favorite websites for keto recipes….
- Ruled.me (http://www.ruled.me/)
- Caveman Keto (http://cavemanketo.com/)
- All Day I Dream About Food (http://alldayidreamaboutfood.com/)
Follow me on IG as Fit Keto Chick to get more ideas for snacks and meals or watch my IG stories as Meganator26.
Title Image by Derek Gil at Gil Photography - www.gilphotogalleria.com