So now that you’ve taken out all the unhealthy food sources, what’s the next step? When it comes to the core of an actual ketogenic diet, remember that you need to consume only a moderate amount of protein, or about one-half gram per pound of lean body mass, each day. In addition, carbohydrates must be minimized and high-quality fats increased to serve as your new fuel source.
To ease yourself into a ketogenic diet meal plan, I usually recommend adding C8 medium-chain triglyceride (MCT) oil into your food. It’s typically more expensive than other types of MCT oil, but I prefer it more because it converts into ketones more effectively. You can start with 1 teaspoon per day, then gradually increase your consumption to 2 to 3 tablespoons per day.
If you stomach does not agree with MCT oil, you can try MCT powder, which is easier on your stomach. The table below provides a good overview of other foods rich in high-quality healthy fats:
|Coconut oil||Animal-based omega-3 fats from healthy sources such as wild-caught Alaskan salmon, sardines, anchovies and krill||Olives and olive oil (make sure they are third-party certified because most olive oils are diluted with vegetable oils)|
|Raw, grass fed butter||Raw nuts, such as macadamia, almonds and pecans||Various seeds such as pumpkin, sesame, cumin and hemp|
|Avocados||Grass fed meats||Lard and/or tallow|
|Ghee (clarified butter)||Raw cacao butter||Organic pastured eggs|
When building your ketogenic diet meal plan, it’s important to stick to green leafy vegetables because they are rich in fiber, antioxidantsand various nutrients. Your best choices include broccoli, spinach, parsley, Brussels sprouts and zucchini.
While fruits are generally healthy for you, majority of them should be are avoided in a ketogenic diet because of their high amounts of sugar. However, certain berries are safe to eat in moderate quantities, such as blackberry, blueberry and cranberry, because they are rich in antioxidants that can support your health.
As for beverages, there are several you can choose from. The most important is water, but you may also drink organic black coffee (without any sweeteners or milk), which is rich in antioxidants. Coconut milk can be consumed as well, as well as herbal teas because they are rich in various antioxidants and nutrients. If you want a more extensive list, Paleo Flourish Magazine has recommendations that encompass various food groups.