Instead of thinking about all the foods that you can’t eat, it’s important to think about all the foods that you CAN eat.
Simply shifting your mindset to enable positive thinking will be a huge part of your success and will eventually become effortless to think about while you’re at the shops.
Keto Macronutrients Simplified
A general rule of thumb that is helpful when thinking about portion size and what to put on your plate can be shown visually in the diagram below
50% veggies – 25% fat – 25% protein
Envisioning the ketogenic diet in this way is important. I do still suggest that green veggies are a vital nutrient when first starting the ketogenic diet.
This diagram is used to measure out your food before preparing it. Getting a vision of this ratio while the food is still uncooked is the best way.
Vegetables like spinach can cook down to very little, so trying to fill 50% of your plate with cooked spinach isn’t the purpose of this diagram.
Simple ways to make any meal ketogenic
Vegetables:
Ideas for green vegetables that will encompass 50% of your plate:
- Spinach
- Kale
- Broccoli
- Collard Greens
- Swiss Chard
- Arugula (Rocket)
- Romaine Lettuce
- Butterhead
- Watercress
- Dandelions
- Alfalfa Sprouts
- Bok Choy
- Mustard Greens
- Radishes
- Zucchini
- Cauliflower
- Cabbage
- Cucumber
- Brussel Sprouts
- Asparagus
- Green Beans
- Celery
- Squash
- Mushrooms
- Olives
- Eggplant
- Bell Peppers (Capsicums)
- Sauerkraut
- Snow Peas
Enjoy in moderation (High in carbs)
- Onions
- Pumpkin
- Squash
- Carrots
Protein:
Protein and fats usually come hand in hand with whole foods, so don’t get too technical with how these are divided, as it will only complicate your life.
Just remember, keeping things simple is the best way to sustain the ketogenic diet long-term to see results. Below are just some suggestions for proteins and fats that could make up your 25% plate portions.
Ideas that will make up 25% of your plate for protein:
- Chicken Thighs
- Beef
- Pork
- Venison
- Lamb
- Duck
- Bacon
- Sausage / Salami / Chorizo
- Salmon / Fish
- Seafood
- Eggs
- Cream
- Cheese
- Nuts and Seeds
Fats:
Ideas that will make up 25% of your plate for fats:
- Avocado
- Olives
- Cheese
- Cream
- Butter
- Nuts and Seeds (almonds, walnuts, brazil nuts, macadamia nuts, sesame seeds, etc)
- Oils (Coconut oil, olive oil)
- Omega 3 fats (fish, seeds, algae)
Hopefully, this has given you a good idea of what types of foods you could eat on the ketogenic diet. There are plenty more examples, but in the interest of keeping things simple, I have decided only to include the ones that I feel are the most necessary in the beginning.
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