What's the Keto Diet & 10 Easy Keto Dinners
What's the Keto diet?
The keto diet, short for ketogenic, is a high fat, low carbohydrate eating plan. There are multiple types of ketogenic diets (source), but the typical breakdown of nutrients is 65-75% calories from fat, 15-30% calories from protein, and 5-10% of calories from carbohydrates (source).
The goal is for a drastic reduction in carbs that leads to a state of ketosis. Your body then starts to make ketones to fuel your cells, which burns fat. The keto diet has helped many people lose incredible amounts of weight and it's currently one of the most popular diets for people who want to lose weight but have enough energy to exercise as well.
This diet is especially good for people who love meat, full fat cheeses, and green vegetables. It's not a good diet for people who like legumes, fruit, and sweets.
What Can You Eat on the Keto Diet
Meat - chicken, beef, pork, lamb, turkey, sausage
Seafood - salmon, tuna, shrimp, lobster, crab, scallops, cod, catfish, snapper, mussels
High Fat Dairy - cheese, cream cheese, sour cream, heavy cream
Some Vegetables - artichoke, asparagus, avocado, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplants, fennel, green beans, kale, leek, lettuce, mushrooms, olives, onions, peppers, radish, snow peas, spinach, tomatoes, and zucchini. (for more information on which vegetables you can eat, visit this page).
Most Fats & Oils - olive oil, coconut oil, butter, ghee, avocado oil, mayonnaise
Nuts & Nut Butters - almonds, pecans, walnuts, pistachios, pine nuts
Peanuts and Peanut Butter
Spices and Herbs
Berries - (sparingly) blueberries, raspberries, blackberries
Artificial Sweeteners - (sparingly) Stevia and sucralose
Some Alcohol - (sparingly)
Unsweetened Coffee and Tea
What You Can't Eat on the Keto Diet
Grains & Starches (including all grain products)
Legumes (besides peanuts)
Sugar and other sweeteners
Some alcohol - beer, cider, sweet wine, cocktails with sweeteners
Juice and other Sweetened Beverages
Low fat dairy
10 Easy Keto Dinners
If you’re looking for other great keto recipes, I recommend both of these cookbooks: Simply Keto: A Practical Approach to Health & Weight Loss and The Keto Diet: The Complete Guide to a High-Fat Diet.
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If you have a favorite keto recipes, please share it in the comments below!