These are often high in sugar
alcohols, which can affect ketone levels in some cases. These foods also tend
to be highly processed.oods to EatYou should base the majority of your meals
around these foods:Meat: Red meat, steak, ham,
sausage, bacon, chicken and
turkey.Fatty fish: Such as salmon, trout, tuna and mackerel.Eggs: Look for
pastured or omega-3 whole eggs.Butter and cream: Look for grass-fed when
possible.Cheese: Unprocessed cheese (cheddar, goat, cream, blue or
mozzarella).Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia
seeds, etc.Healthy oils: Primarily extra virgin olive oil, coconut oil and
avocado oil.Avocados: Whole avocados or freshly made guacamole.Low-carb
veggies: Most green veggies, tomatoes, onions, peppers, etc.Condiments: You can
use salt, pepper and various healthy herbs and spices.A Sample Keto Meal Plan
For 1 WeekTo help get you started, here is a sample ketogenic diet meal plan
for one week:MondayBreakfast: Bacon, eggs and tomatoes.Lunch: Chicken salad
with olive oil and feta cheese.Dinner: Salmon with asparagus cooked in
butter.TuesdayBreakfast: Egg, tomato, basil and goat cheese omelet.Lunch:
Almond milk, peanut butter, cocoa powder and stevia milkshake.Dinner:
Meatballs, cheddar cheese and vegetables.WednesdayBreakfast: A ketogenic
milkshake (try this or this).Lunch: Shrimp salad with olive oil and
avocado.Dinner: Pork chops with Parmesan cheese, broccoli and
salad.ThursdayBreakfast: Omelet with avocado, salsa, peppers, onion and
spices.Lunch: A handful of nuts and celery sticks with guacamole and
salsa.Dinner: Chicken stuffed with pesto and cream cheese, along with
vegetables.FridayBreakfast: Sugar-free yogurt with peanut butter, cocoa powder
and stevia.Lunch: Beef stir-fry cooked in coconut oil with vegetables.Dinner:
Bun-less burger with bacon, egg and cheese.SaturdayBreakfast: Ham and cheese
omelet with vegetables.with a side salad.Always try to rotate the vegetables
and meat over the long term, as each type provides different nutrients and
health benefits.For tons of recipes, check out these 101 healthy low-carb
recipes.Healthy Keto SnacksIn case you get hungry between meals, here are some
healthy, keto-approved snacks:hard to make most restaurant meals keto-friendly
when eating out.Most restaurants offer some kind of meat or fish-based dish.
Order this, and replace any high-carb food with extra vegetables.Egg-based
meals are also a great option, such as an omelet or eggs and bacon.Another
favorite is bun-less burgers. You could also swap the fries for vegetables
instead. Add extra avocado, cheese, bacon or eggs.At Mexican restaurants, you
can enjoy any type of meat with extra cheese, guacamole, salsa and sour
cream.For dessert, ask for a mixed cheese board or berries with cream.Side
Effects and How to Minimize ThemAlthough the ketogenic diet is safe for healthy
people, there may be some initial side effects while your body adapts.This is
often referred to as the keto flu and is usually over within a few days.Keto
flu includes poor energy and mental function, increased hunger, sleep issues,
nausea, digestive discomfort and decreased exercise performance.To minimize
this, you can try a regular low-carb diet for the first few weeks. This may
teach your body to burn more fat before you completely eliminate carbs.A
ketogenic diet can also change the water and mineral balance of your body, so
adding extra salt to your meals or taking mineral supplements can help.For
minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg
of magnesium per day to minimize side effects.At least in the beginning, it is
important to eat until you’re full and avoid restricting calories too much.
Usually, a ketogenic diet causes weight loss without intentional calorie
restriction.SUMMARYSupplements for a Ketogenic Diet
Although no supplements are required, some can
be useful.MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps
increase ketone levels. Take a look at several options on Amazon.Minerals:
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