Meal Planning for “Keto” Dieters

Losing weight through the keto diet (Ketogenic Diet) is currently a popular trend. The keto diet emphasizes a high fat intake of about 75-80%, with protein at around 20% and carbohydrates limited to 5%. If you’re unsure about which foods to include or avoid on this diet, today we have a recommended list for keto lovers to explore.

First, let’s familiarize ourselves with the foods that keto dieters should avoid.

1. Foods high in starch and sugar: this category includes all types of flour-based products, such as bread, cookies, noodles, ramen noodles, and pasta, made from wheat, rye, corn, oats, and rice.
2. Processed foods: even processed meat like sausage, fermented pork sausage, and meatballs should be avoided as they often contain high-sugar seasonings and flour.
3. Trans fats: oils and fats that have undergone processing, like margarine or bottled vegetable oils, should be avoided.
4. Fruits: with the exception of avocados and berries, most fruits, including dried, preserved, and pickled varieties, should be avoided.
5. Legumes: high-carb legumes like soybeans, mung beans, and edamame should be limited.
6. Sugar-containing beverages: sugary drinks, soft drinks, juices, and drinks with sugar substitutes (except stevia) should be avoided due to their impact on insulin secretion.
7. Alcoholic beverages: virtually all alcoholic beverages are high in carbohydrates and calories and should be consumed sparingly.

What should keto dieters eat, then?

1. Meat: all types of meat, including offal, eggs, seafood, and bacon.
2. Vegetables: opt for green leafy vegetables, (and avoid root vegetables like carrots, potatoes, asparagus beans, green beans, and pumpkin.) tomatoes, eggplant, cauliflower, broccoli, and asparagus.
3. Healthy fats: use natural oils from animals and plants, such as lard, olive oil, coconut oil, butter, avocado, macadamia nuts, and coconut milk.

Note: coconut oil and coconut milk contain short-chain triglycerides which are the first to be used in the body, so they should not be the primary fat source.

4. Dairy products: enjoy all types of cheese, butter, cream, and whipped cream. While dairy products are permissible, it’s best to avoid fresh milk.
5. Nuts: include nuts like almonds, pistachios, cashews, walnuts, especially macadamias, which are rich in good fats.
6. Beverages: opt for almond milk, tea, coffee (with cream instead of milk), soda water, and lemon juice (without added sugar; use stevia as a sweetener). Plain water or mineral water is the best choice.
7. Fruits: avocados, coconut meat, limes, lemons, olives, and all types of berries.

Recommended foods for a keto diet

1. Rice dishes: substitute cauliflower or konjac rice for traditional rice.
2. Noodles (e.g., vermicelli, Khanom Chin, pasta): opt for konjac noodles, glass noodles, or zucchini noodles.
3. Bread and bakery: replace wheat flour with almond flour and coconut flour.
4. Sweeteners: if necessary, choose stevia as it doesn’t stimulate insulin secretion.
5. Cow’s milk: instead of regular cow’s milk, opt for almond milk, coconut milk, or whipped cream.
6. Yogurt: choose Greek yogurt or Kefir with no added sugar.
7. Som Tam: switch from papaya to guard or cucumber for a similar delicious taste.
8. Seasonings, curry paste, or chili paste: use natural extracts without sugar or sugar substitutes as ingredients. Alternatively, consider potassium salt as a source of essential minerals. For example, Care Choice Vegetable Seasoning Powder is a good choice for seasoning keto meals.

 

Cr. thaiketopal , shopeeblog , rama