What to Eat
When beginning the Ketogenic Diet people often wonder what types of foods they should be eating and what their daily caloric allowance should be. In my experience, counting calories isn’t a necessity. Don’t get me wrong, you don’t want to jump the gun and think you can eat as many calories as you’d like but a big part of the ketogenic diet is ensuring you have enough healthy fats and a moderate amount of protein to keep you satiated for longer. Counting calories or fat intake is not exactly necessary because eating foods low in carbs and high in fiber is going to naturally keep the body fulfilled and satisfied for a longer period of time. The goal is to make sure to keep your fat intake high with healthy fats to satisfy your hunger pangs, keep insulin levels steady, and cravings low.
While below is a great list of food substitutes it is not all inclusive, there are many other substitutions not listed that can be very beneficial in the ketogenic lifestyle. Just be sure to always check the nutrition label.
Common Foods Common Food Replacements
|Vegetable oil and canola oil||MCT oils, Coconut oil, Avocado oil|
|Margarine||Grass fed butter, coconut butter|
|Bread Crusts or Fried food breading||Pork Rind Dust or Parmesan cheese|
|Pancakes/Waffles||Almond flour pancakes and waffles; cream cheese pancakes|
|Common table salt||Pink Himalayan salt; Celtic Sea Salt|
|Chips||Baked Parmesan Crisps, Bacon Chips|
|Buns or Bread||Cloud Bread, Lettuce Wrap|
|Biscuits||Low carb keto biscuits made with blanched almond flour|
|Dough pizza||Cauliflower crusted pizza|
|Mashed potatoes||Loaded Cauliflower potatoes|
|Pasta||Zucchini, spaghetti squash or shirataki noodles|
|Taco shells||Baked parmesan cheese shells|
|Sweets and treats||Fat Bombs and low carb desserts|
|Soda||LaCroix or natural sparkling water with stevia sweetened flavoring drops|
|Fruit Juice||Low carb berries with heavy whipping cream and almond milk smoothie|
|Coffee and sweetener; cappuccino||Fat Coffee, Functional Fat Coffee, or Coffee with Stevia and your favorite flavored sweetener drops (i.e caramel or vanilla drops)|
|Flour||Almond or Coconut flour|
|Sugar||Stevia, Erythritol or Swerve sweetener|
|Yogurt||Full fat greek yogurt, cottage cheese, coconut milk yogurt|
Eating ketogenic does not have to be boring or fully restrictive of the things you love. When it truly is adopted as a lifestyle change, you will dive more into finding tons of quality recipes and tweaking the recipes you already love to fit the ketogenic way of eating.