Yes, if you thinking the best & healthy diet you probably heard about keto. Have you ever tried ready made premium canned meat (fit for keto diet)? You can order now from our shop your first taste 6 pack with the highest quality restaurant delicious canned grass fed beef, free range chicken or duck. In this posted article about keto food you will find the real keto food list that is no carb high but highly recommended – keto friendly food list.
What is a keto diet ?
If we have to explain that briefly we need go back couple years before. 2.5 million years ago, our ancestors’ diet was based on fatty seeds and nuts. Soon it was joined by meat, initially, it was carrion, and then the hand-hunted game. Today, we attach great importance to the fact that our diet is varied, there are new and more and more shocking ideas about how we should eat to be beneficial for our health. Since diet is so important, it must have undoubtedly played a role in human survival and evolution. This issue is answered, inter alia, by the recently very popular ketogenic diet, called the keto diet for short. As you can imagine, it will be fat and fleshy.
The keto diet is a high-fat, low-carbohydrate diet. Fats should cover from 70 to 80% of the daily requirement, protein 15-25%, and carbohydrates only up to 5%. This way of eating is to prevent the body from using glucose, which comes from carbohydrates, and fat in order to generate energy. Then ketosis occurs.
– Highly recommended is to start planning your ketogenic diet by visiting your doctor. Make sure you don’t have kidney, pancreas, and liver problems. This diet is also not recommended for pregnant women. However, if you checking your health regularly and you are under the control of physicians you can skip this step.
– Know what you should eat and what you should definitely avoid. Unfortunately, in this respect, the keto diet is very restrictive, so you should carefully check the composition of products such as cold cuts, sauces, spices, because they may have sugar hidden in them.
– Open up to experimenting in the kitchen. Even though the ketogenic diet prohibits the consumption of many foods, there are dozens of recipes for dishes that you may not have even known before. You will discover new combinations of flavors and interesting substitutes for known products. Ideas for sweets are the most interesting.
The fat is uneven to the fat
Good news – the keto diet is NOT fat-free. But does this mean that we can indulge ourselves with fried bacon for breakfast every day? Unfortunately, that’s not the point. A proper ketogenic diet gives priority to unsaturated fats, so you should limit the consumption of saturated fats, which are in the form of, for example, sausage or bacon, and focus on those that are the source of Omega-6 and Omega-3 fatty acids. The former can be found in some oils, e.g. sunflower oil, coconut oil, rapeseed oil, and, among others, in olive oil, avocado, almonds, peanuts, pumpkin and sunflower seeds. Omega-3s are concentrated in fish (eg. fatty fish) & whole foods, walnuts, pumpkin seeds, brazil nuts, avocado oil, heavy cream or greek yogurt, eggs, they also contain flaxseeds, chia seeds and linseed oil – all with the lowest total carbs, including low carb veggies. Everything that gives you full energy feeling to your body and helps lose weight The full keto food list for your diet you may find on the below section of food.
Can the keto diet be used by vegetarians?
Vegetarians have a hard time switching to a ketogenic diet, but it is possible. They do not eat meat, and some do not eat eggs, and these are products that are highly valued and frequent on the menu. They can base their diet on products such as coconut oil, linseed oil, avocado, various types of cheese, and butter. There are more and more blogs run by keto-diet vegetarians who share ideas and recipes for delicious, rule-compliant dishes. Vegetarians need to be more creative, but after all, a ketogenic diet also improves brain function, so it can be done!
A ketogenic diet is similar to that of our ancestors. It is based on fats that come largely from meat, as well as seeds and nuts. Such a diet with a lot of physical exertion certainly influenced human development. Over the years, the human body has changed, the climate and the quality of food have also changed. Proponents of the ketogenic diet or similar diets (e.g. paleo) recognize that nutrition should be based on roots, but they also have many opponents. It’s hard to judge as each diet has many advantages and disadvantages. The most important thing is to thoroughly assess your health, needs and possibilities to choose the best food.
Can you practice?
Like with almost every diet, keto thanks to ketosis, energy is added most of the day, so we stay productive for much longer than when the body works on glucose. Thanks to this, workouts will become easier and more enjoyable. However, remember not to exercise too much at the beginning of your adventure with the ketogenic diet. You should give up strength and endurance training because the body needs time to switch.
Keto Food List
Here are example of ready made premium keto meat products packed in recycled cans. You can order your keto meal for long term diet. We have packages made directly for your keto needs.
Fish – all fatty fish due to healthy fats
Dairy products, eggs and nuts
Avocado (healthy fats)
We call that food for keto diet as ketosis diet foods
What can you not eat on keto diet?
When establishing a menu in a ketogenic diet foods, you need to consider not only the foods you can eat, but also those that are strictly prohibited. Keto diet is absolutely different than carb diet. Belong to them:
sugars (high carbs) – sweets, carbonated drinks, sweetened juices;
grains – wheat products, corn, rice, cakes, pasta, breakfast cereals;
starch (carb high fat low)- potatoes, bananas, oatmeal;
fruits (high carbs) – bananas, grapes, pineapple, watermelon, apples, oranges;
Keto diet plan
If you are interested in the classic low-carbohydrate diet, the schedule of meals will certainly be useful when planning the first days of a diet. In the initial phase of the diet, it is worth sticking to those products that are allowed on the diet and do not raise any doubts.
The first 7-14 days of the ketogenic diet can be called the shock phase, during which the body will slowly switch to the new eating pattern. It is also the adaptation time that is needed to achieve ketosis. Thanks to it, the body switches from burning carbohydrates from food to the full use of fats stored in adipose tissue.
The ketogenic diet is based primarily on vegetable and animal fats in all forms, as well as on good quality and easily digestible protein. Carbohydrates in the diet are only allowed in very small amounts. They are best eaten in the form of vegetables that contain small amounts of carbohydrates. These are practically all vegetables, except for root vegetables and legumes.
The ketogenic diet is not based only on fats, and the right amount of vegetables will provide the body with all the necessary vitamins and minerals that are necessary for everyday functioning.
A well-planned diet should not cause any nutrient deficiencies. If the ketogenic diet is carried out in accordance with the rules, there is also no need to use artificial supplements.
Ketogenic diet – ketones diet plan for 2 weeks
Check our keto plan with keto friendly foods ingredients.
Breakfast: scrambled eggs with 2-3 eggs on bacon, chives and tomato.
Snack: coconut milk shake and a handful of strawberries.
Lunch: fried chicken liver in a cream sauce with mushrooms. (if you do not like liver, there may be other offals: hearts, stomachs) Alternatively, you can try our duck stomachs – rich with vitamins.
Snack: vegetables cut into strips (e.g. celery, cucumber, tomato, pepper) dipped in garlic sauce (natural or Greek full fat yogurt with garlic and spices).
Dinner: Stewed prawns in clarified butter with garlic and parsley. Any lettuce topped with olive oil.
Breakfast: tuna salad with avocado and sun-dried tomatoes.
Add chopped avocado and tomatoes to the can of tuna, season with herbs to taste.
Snack: cold cheesecake based on natural homogenized cheese, gelatin and sweetener instead of sugar.
Lunch: chicken breast fried with sun-dried tomatoes and spinach, topped with cream-based sauce.
Snack: full-fat natural yoghurt + a few raspberries or blueberries. (on adaptation, fruits are not indicated).
Dinner: stock soup with minced meat (meatballs), tomatoes and peppers.
Breakfast: omelette with cheese, mushrooms and fried onion. Everything is prepared in olive oil.
Snack: plain or Greek yogurt with a handful of nuts.
Lunch: pork shoulder or neck stew with mushrooms and paprika. Cut the meat into pieces, fry, add the chopped mushrooms and paprika and stew, covered. Serve with pickled cucumber or cabbage
Snack: some good quality kabanos sausages, some radishes.
Dinner: Green Chicken Salad. Cut the chicken breast into strips and fry in clarified butter or lard with your favorite spices. Mix the lettuce with tomato, cucumber and pepper. Sprinkle it all with balsamic vinegar.
Breakfast: 3 scrambled eggs fried in butter and pickled cucumber.
Snack: vegetables cut into strips (tomato, cucumber, pepper, celery) dipped in a garlic sauce based on full-fat yogurt, garlic and herbs.
Lunch: chicken leg baked in foil with herbs. Sauerkraut salad with olive oil. Eat the chicken leg together with the skin.
Snack: Greek yoghurt or full-fat plain yogurt with a small handful of nuts (e.g. Brazil, pecans, Italian)
Dinner: beef tartare with egg yolk, onion and pickled cucumber.
Breakfast: full-fat natural or Greek yogurt with a handful of any seeds – sunflower, sesame, linseed, pumpkin seeds or chia.
Snack: a handful of any nuts and ½ an avocado.
Lunch: halibut baked in foil with dill and lemon. Baked vegetables – tomatoes, peppers, zucchini, and asparagus – sprinkled with herbs and olive oil.
Snack: Greek or natural yogurt with a spoon of peanut butter.
Dinner: Pumpkin cream soup with coconut milk and ginger, sprinkled with a handful of pumpkin seeds.
Breakfast: bacon omelette with vegetables – 2 eggs, bacon, spinach, garlic, chives, a tablespoon of cream 18%, salt, pepper.
Snack: Greek salad made of tomato, lettuce, cucumber, pepper, a few pieces of feta cheese, a dozen olives and olive oil with spices. It is worth doing a little earlier so that the ingredients chew.
Lunch: roast pork neck in slices in its own sauce. Eat with lots of sauce. For this pickled cucumbers or cabbage.
Snack: Cucumber and avocado salad – cucumber, avocado, garlic, red onion, spices, lemon juice, and olive oil.
Dinner: blanched broccoli with fried egg, tomato and olive oil.
Breakfast: 3 scrambled eggs fried in butter with onion and spinach.
Snack: cold cheesecake based on natural homogenized cheese, gelatin and sweetener instead of sugar.
Lunch: roasted chicken breast with broccoli, olive oil and olives. For this sliced vegetables – pepper, cucumber, tomato – sprinkled with balsamic vinegar.
Snack: plain or Greek yogurt with a handful of nuts.
Dinner: Kashubian herring.
Breakfast: paste of mackerel, onion and pickled cucumber. Peel the mackerel, add the cucumber and onion, mix everything together, pour over the olive oil and season to taste.
Snack: A milkshake with half a glass of coconut milk and a handful of blueberries or with another heavy cream.
Lunch: chicken liver fried in clarified butter with onions. Mix lettuce with avocado and tomato – drizzle with olive oil and lemon juice.
Snack: Steamed broccoli with yoghurt and herb sauce.
Dinner: cod baked in foil with lemon slices. Mix of lettuces with olive oil.
Breakfast: high-quality sausages containing at least 90 percent meat or any breakfast sausage. Tomato and finely chopped onion salad with olive oil.
Snack: Greek yogurt with a few ground hazelnuts.
Lunch: a portion of pork knuckle boiled with lots of spices, served with pickles or cabbage.
Snack: coconut milk shake or dark chocolate.Dinner: avocado and cucumber salad. Cut the avocado and cucumber into pieces, add finely chopped red onion, garlic, parsley or dill, favorite herbs to taste. Sprinkle with olive oil and sprinkle with nuts.
Breakfast: 2 soft-boiled eggs with mayonnaise and chives.
Snack: A smoothie made of coconut milk and a handful of blueberries. Mix half a glass of milk with blueberries by adding two teaspoons of chia seeds or linseed.
Lunch: pork ribs stewed with onion. Served with sauerkraut.
Snack: blanched broccoli with a little feta cheese, topped with garlic, yoghurt and mayonnaise sauce and sprinkled with sunflower seeds.
Dinner: tuna and avocado salad.
Breakfast: 3 fried eggs with bacon or bacon + pickled cucumber.
Snack: a handful of almonds or nuts. A maximum of 20 almonds or small nuts, a maximum of 10 large nuts.
Lunch: steamed salmon sprinkled with herbs. Mix of lettuces with olives, topped with olive oil and lemon juice.
Snack: a few good quality dried sausages + tomato.
Dinner: salad with herb-fried chicken breast, lettuce, tomatoes and red onion. Mix everything with balsamic vinegar.
Breakfast: muffins with vegetables – 2 eggs, onion, mushrooms, pepper and chives. + clarified butter.
Snack: A milkshake made from half a glass of coconut milk, chia seeds, and linseed.
Lunch: pork shoulder roasted in cabbage. Cut the spatula, fry in fat, add spices. Arrange in an ovenproof dish, add chopped cabbage and onion and bake. Sprinkle with chopped dill before serving.
Snack: full-fat natural yoghurt with flax seeds or chia seeds. (add up to two teaspoons of seeds)
Optionally: a few blueberries or raspberries (they are not recommended for adaptation).
Dinner: Kashubian herring.
Breakfast: scrambled eggs with butter from 3 eggs with spinach.
Snack: natural yogurt with a handful of nuts.
Lunch: fried duck breast served with broccoli puree.
Snack: Sliced pepper and cucumber with yogurt dip with herbs.
Dinner: steamed salmon served with a mix of lettuces.
Breakfast: ham or other sausages containing more than 90 percent meat. Salad of sliced tomatoes with onion and olive oil.
Snack: A handful of pecans.
Lunch: stewed pork with spinach or broccoli and cream cheese sauce.
Snack: Greek yogurt with a handful of sunflower seeds.
Dinner: herring in cream with pickled cucumbers.
3 Common mistakes on a ketogenic diet
Lever pro of keto explanation.
What is the ketogenic diet, nutritional ketosis, ketoacidosis?
I have already explained these concepts in the linked article.
When doing the survey, I asked what are the goals of people who are currently on a ketogenic diet?
Most respond that it is fat loss.
Alone, in about 5 months I “lost” about 14 kg, although it was not and still is not my main goal.
A lot of people came to me with various questions, be it in e-mails or in the messenger on Facebook. One of the common questions was how to calculate your caloric needs?
I also described it in one of the entries on effective fat reduction.
1. Measuring Ketone Bodies In Urine – The 3 Most Common Mistakes On A Ketogenic Diet
ketosis, ketogenic diet, free glucometer, xido neo optium, 3 most common mistakes on the ketogenic diet
I don’t really know where the long theory comes from that measuring ketone bodies in the urine shows us whether we are in ketosis or not. In the post about the methods of measuring ketone bodies, I dispelled all doubts.
Far too many people on a low-carbohydrate diet and a high-fat diet, known as nutritional ketosis, use urine ketone measurement.
Once the period of keto adaptation has passed, the use of the straps becomes unreasonable.
It must be remembered that the strips measuring ketones in urine measure the amount of ketones excreted from our body, i.e. those that our body cannot use yet.
I believe measuring ketones in urine has a more psychological and financial aspect.
If someone is on a ketogenic diet for the first time, the coloring of the stripes will motivate you to take further actions.
By the way, the cost of such strips is about PLN 15 – 20 and are available at every pharmacy. Therefore, I will repeat it again. Measuring ketone bodies in urine with test strips is related to the amount of ketone body excreted.
The ketone body we check in this measurement is acetoacetate. After keto adaptation (i.e. the first 30 days), it will be converted into beta-hydroxybutyrate, the concentration of which is measured directly in the blood.
Thus, the amount of acetoacetate should drop rapidly during the adaptation period, from the moment our body fully uses the main ketone body, beta-hydroxybutyrate, as its primary source of energy.
Once you reach the state of ketosis and beta-hydroxybutyrate becomes your main fuel, you need to make sure that the amount of protein and carbohydrates in the diet is not too high.
Remember, the amount of protein and carbohydrates will be determined individually for each organism!
There will be those among us who will eat or drink 😉 100 g of carbohydrates and will not knock them out of nutritional ketosis, but there will be cases where we will not be on ketosis with 50 – 60 g of carbohydrates.
2. Too much protein supply
As with carbohydrates, we need to keep protein at bay. It is easy to exceed the amount of protein allowed in a ketogenic diet.
In the subconscious, a large number of people associate a low-carbohydrate diet with a high-protein diet.
I absolutely will not agree with that. The ketogenic diet is a low-carbohydrate, high-fat diet, which means it is supposed to be high in fat, not protein.
If you love to eat chicken breast and are just adapting to ketosis, you need to do a good job of calculating your caloric intake and proportion during the day.
Exactly too much protein intake can be a significant obstacle in achieving the state of ketosis.
If you provide too much protein, dear reader, the liver will convert it into glucose.
This process is called gluconeogenesis.
If you enjoy eating very lean meat, you may have trouble adapting to nutritional ketosis.
Too much protein in your diet will cause your blood glucose levels to rise, which in turn will stimulate your appetite and you may experience hunger pangs.
There is, however, an exception to this rule. If you exercise strength, you are active, just like with carbohydrates, you will be able to eat more protein without the negative effects of keto adaptation.
However, how much protein do you need exactly? I do not know. It depends primarily on the type of physical activity and intensity.
Let’s not forget! Protein is essential for your body to function properly, but an excess of it can adversely affect your ketosis.
3. Too little consumption of monounsaturated and saturated fatty acids
Summary of keto diet
To conclude carbohydrate consumption on a ketogenic diet should not exceed 30 g per day. This means that the menu can contain at most one banana or, for example, 50 rice.
The products allowed on the keto diet are: saturated fats such as knuckle, bacon, chicken thighs, lard, beef steaks, coconut oil, polyunsaturated fats: fish, linseed oil, linseed, chia seeds, avocado, sesame, eggs, * fats monounsaturated: olives, nuts, olive oil.
Saturated, monounsaturated and polyunsaturated fats should be consumed in a 1: 1: 1 ratio.
If you are looking to buy ready made premium meat products suitable for keto diet – please visit our shop.