Anybody can make a keto diet plan at home with a little knowledge of the amount of fat, protein, and carbohydrate contained in the food they eat. Read on to learn about the keto diet menu for beginners?
The diet should contain more fat therefore meals must contain food items like cheese, butter, heavy cream, whipped cream, avocado oil, and coconut oil.
The keto diet must contain just the required amount of protein hence meat, eggs, chicken, goose, duck, quail, fish and any other animal meat which has a good amount of fat and enough protein will work.
The last thing is carbohydrates which should be taken in low amounts hence beans, bread, pasta, broccoli, cauliflower, kale, etc. can be consumed.
What is a keto diet?
The keto diet involves meals that contain a high amount of fat, satisfactory protein, and very low carbohydrates.
Dr. Russel Morse Wilder studied the production of a high level of ketones in the blood through a high fat, low carbohydrate diet and coined the term “ketogenic diet”.
Dr. Wilder found ketogenic effective against epilepsy disease through various trials and the diet showed positive results in the treatment of epileptic patients.
The diet successfully reduced seizures and was considered a treatment until the introduction of anticonvulsants. But anticonvulsants were unsuccessful 30% time while the ketogenic diet helped the patients most of the time.
The higher success rate of a ketogenic diet compared to anticonvulsants brought the diet back in the trend due to which many hospitals and doctors started using anticonvulsants and ketogenic diets together.
This new combined treatment was very successful and is still used for the treatment of epilepsy.
Should I consult a doctor before starting a keto diet?
The doctor can help you plan the meals of the keto diet according to the disease and if you are starting the keto diet for losing weight then it is safe to start the diet on your own.
The amount of fat, protein, and carbohydrate in the food you eat should be carefully noticed and you should plan your meals keeping account of the fat, protein, and carbs.
You should also buy food items that can be consumed under the keto diet and avoid money wastage.
Is the keto diet possible for vegetarians?
Yes, vegetarians can consume a keto diet but most vegetarian foods contain a high amount of carbohydrates, so they need to be careful about what they eat.
whereas non-vegetarian food like meat, egg, and fish contain mostly fat and protein and a lesser amount of carbohydrates, therefore, it is easy as there are a lot of options to choose from.
But we will discuss a variety of food items that can be consumed by both vegetarians and non -vegetarians to follow a keto diet.
Does the ketogenic diet help in weight loss?
Yes, the keto diet can help in weight loss. It is a common assumption that increasing fat consumption would result in weight gain but the keto diet works by balancing the food intake.
When we consume lesser carbohydrates and protein and higher fats then the liver converts fat into fatty acids and ketone bodies which are then used as the energy source instead of glucose which was produced by breaking down carbohydrates.
Who should not follow a ketogenic diet?
People who have heart disease, kidney disease, high blood pressure, diabetes, liver problems, pregnant or nursing women, and people who have undergone gall bladder removal should not try to follow a keto diet.
How long should I continue the keto diet?
The keto diet is gradually discontinued after six months over a period of 2-3 months until the urinary ketosis reduces. While epileptic patients continue the diet for as long as two years to reduce the seizures or to decrease the use of anticonvulsants.
The ketogenic diet is discontinued by reducing the ketogenic ratio which means lowering the high amount of fat gradually over the period of 2-3 months until the urinary ketosis stops.
Items that can be included in the keto diet
High carb items that must be taken in low quantity: brown rice, quinoa, oats, whole grains, sweet potatoes, potatoes, beans, legumes, and tuber vegetables.
Frying oil: Ghee, coconut oil, mustard oil, avocado oil.
Seeds: sunflower, chia, flax.
Saute butter and virgin olive oil.
Salad dressing: extra virgin olive oil (It has a low smoke point, therefore, it can be used in cold dishes), flaxseed oil.
Fatty fishes: catfish, tuna, cod, salmon, trout, mackerel, halibut.
Shellfish: clams, crab, lobster, squid, oysters, scallops.
Meats: duck, chicken, beef, quail, lamb, goat, pork, ham, bacon, sausage, organ meat, and all type of eggs.
Nut butter: almond, peanut butter, cashew butter, macadamia butter.
Nuts and seeds: almond, walnut, pine nut, macadamia nut, brazil, pecan, sunflower seeds, pumpkin seeds, and avoid Kaju and pasta. Almond and coconut flour can also be consumed.
Vegetables: Brussel sprouts, spinach, kale, eggplant, broccoli and cauliflower, cabbage, mushrooms, green beans, capsicum, tomato, lettuce, zucchini, and olives.
Fruits: berries such as strawberry, blueberry, and blackberry.
Dairy products: cheese(feta, swiss, mozzarella, brie, blue, cream), milk, Greek yogurt, heavy whipping cream, paneer, cheese spreads, sour cream.
Note: Dairy and heavy cream made tea and coffee should be reduced significantly in week 3 of the keto diet.
Liquids: vegetable broth, bullet coffee, black tea, green tea, black coffee, must use only(coconut milk, almond milk), lemon water, sparkling water, diet soda, keto smoothies, and juices.
Spices: salt, black pepper/chili, cinnamon, cumin seeds, pepper powder.
Herbs: basil, cilantro, oregano, parsley, rosemary, thyme, mint, tarragon, ginger.
Sauces: mustard, hot sauce, mayonnaise, Worcestershire sauce.
Salad dressings: ranch, creamy jalapeno cilantro, vinaigrette, keto honey mustard dressing, Caesar salad.
Sweeteners: stevia, sucralose, erythritol, xylitol, yacon syrup.
Vegetarians keto recipes
Take the following ingredients for the dish,
Ingredients: Broccoli(steam or microwave), salt/black pepper, cheddar cheese, heavy whipping cream.
Cut broccoli, wash it properly, put it in a bowl, and microwave or steam it slightly.
Add salt and black pepper and give it a mix with heavy whipping cream.
Finally, top it with cheddar cheese, microwave it for some time, and your dish is ready.
Ingredients: kale leaves, add salt/pepper, mayonnaise, heavy whipping cream, olive oil, and garlic.
Take 1 bowl of kale leaves and add salt and pepper to it.
Add mayonnaise or heavy whipping cream and top it with chopped olives and garlic.
Ingredients: tomato, spinach, mayonnaise/heavy cream, salt/black pepper, butter, onion(only to add a little extra taste).
Heat butter in a pan and add finely chopped onion and tomato.
We don’t have to cook them a lot so fry them for 1-2 minutes.
Add a little garlic, salt, black pepper, and chopped spinach leaves.
Let everything cook for 1-2 minutes and serve it with mayonnaise or heavy whipping cream.
Non-vegetarians keto recipes
Ingredients: 2-3 eggs, salt, black pepper, butter, parsley topping.
Heat butter in a pan and add 2-3 eggs to make an omelet.
Add salt and black pepper to it and top it with chopped parsley.
Ingredients: Tuna, cabbage, mayonnaise, salt/black pepper.
Fry tuna fish in a pan with butter.
Chop cabbage or Brussel sprouts will also work and add salt/black pepper.
Add mayonnaise to cabbage and serve the cabbage mixture with tuna.
Ingredients: 2-3 olives chopped, mix ground chicken and olives, make patty(add salt/pepper) and fry in avocado oil and add spinach or lettuce for carbs.
Take the ground chicken and add salt/pepper and make patties.
Fry patty using avocado oil or coconut oil.
Wrap patties in spinach or lettuce.
Ingredients: mutton, cumin seeds, black pepper, coriander powder, cloves, turmeric, 1-2 finger peppers, coriander leaves, butter, bay leaves, onion, tomato.
Heat butter in a pan and add 2 tablespoons of ghee into it.
Add cumin seeds, black pepper, cloves, and 1 bay leaf.
We have to only heat these raw spices. After heating adds mutton.
Stir properly and add onion and tomato puree into it (1onion and 1 tomato).
Now add turmeric and coriander powder and stir properly.
Add water only to dip the meat, so that it easily cooks.
Now close the lid of the pressure cooker and take off the lid after 2 whistles.
Check the meat using a toothpick if it’s cooked or not and if it is raw then let cook until it gets soft and tender.
After the meat is cooked, pour the meat and broth in a bowl and you are ready to go.