Basic Keto Diet Food Guide

Posted by Vida Mercado on

As with any diet, there are good foods and “bad” foods that you should watch out for once you have decided to take on the Keto Diet. Keto diet? Well, if you’re not exactly sure what it is, in a nutshell, the keto diet, short for ketogenic diet, is basically a low carb diet, or as others like to call it, LCHF diet (Low Carb High Fat) It is a low carb diet where in your body produces ketones in the liver which is then to be used as energy as opposed to a high carb diet where glucose and insulin are produced more.

Simply put, kind of like FIGHTING FAT WITH FAT, with the keto diet, by eliminating (or bringing down to a bare minimum at least) carbs and sugar, you are training your body to constantly be on the fat burning mode.

Quick Overview 

Basically, a Keto diet limits your daily carb intake to just about 20 to 30 net grams per day. Your “net carbs” is basically the amount of carbs that you can take after considering the amount of fiber already taken in. You see, sine fiber is pretty much indigestible once eaten, most people fail to add that to their daily carb count. To break it down, it goes something like this. To get your net carbs, here is a simple formula:

Total Carbs – Grams of Fiber = Net Carbs

Remember, when on a Keto Diet, 70–80% of your total daily calories comes from Fat, proteins are about 20-25%, and carbs should just take up about 5-10%. So unlike most low-carb diets, there is no need to load up on protein.

Another key element when taking on the Keto Diet is water. If they say that drinking eight glasses of water a day is ideal, well, when it comes to keto, you should aim for 10-12 eight ounce glasses a day. This will help keep you from getting fatigued, great for detox, it will improve your digestion, and it even helps keep hunger pangs away.

Recipes:

Chicken Salad

What You Need:

  • 1 Boneless Chicken Breast
  • 1 Tbsp EVOO
  • 1/4 Tsp Himalayan salt
  • 1 Dash of Black Pepper
  • 1 Avocado
  • 1 Tomato
  • 1 Onion
  • Basil
  • 3 Cups Baby Spinach

Dressing:

  • 2 Tbsp EVOO
  • 1 1/2 Tbsp Balsamic Vinegar
  • 1 tsp Dijon Mustard
  • 1 Clove of Garlic
  • 1 Dash Himalayan Salt
  • 1 Dash Black Pepper

What To Do:

  1. Start with washing all the ingredients that need to be washed.
  2. Next, everything that needs to be peeled and sliced or diced. So go for the avocado, the onion, tomato, and the garlic. You can also get the basil leaves ready as well.
  3. Slice the chicken breast in half. Then you want to sprinkle your Himalayan salt and pepper on each side. While letting that sit for a bit, you can then heat a pan with olive oil (about 1 tablespoon should suffice) Fry until cooked (about 4 minutes on each side)
  4. Slice up the chicken into strips.
  5. Mix with the rest of the greens and veggies.
  6. Now for the dressing. Get a bowl and mix the minced garlic, olive oil, balsamic vinegar, Dijon mustard, and salt, and pepper.

Zucchini Grilled Cheese

What You Need:

  • 4 Cups Shreeded Zucchini
  • 1 Egg
  • ½ Grated Mozzarella Cheese
  • 2 Tablespoons Grated Parmesan Cheese
  • 1 Teaspoon Dried Oregano
  • A Dash of Salt
  • A Dash of Black Pepper
  • 1 Tbsp Butter
  • 1/3 Cup Grated Cheddar Cheese

What To Do:

  1. Preheat your oven to 450°F (220°C).
  2. While doing so, you can take your shredded zucchini and pop it into the microwave for about 5 minutes.
  3. Next, you want to move your zucchini onto a paper towel and squeeze out as much moisture as you can. You want it to be as dry as possible.
  4. Take your dry zucchini and in a bowl and mix in your egg, mozzarella and parmesan cheese, oregano, salt, and black pepper.
  5. Line a pan with a baking sheet and spread your zucchini mixture. You want to make 4 bread-like squares.
  6. Bake for 20 minutes.
  7. Leave to cool
  8. Heat a pan.
  9. Butter one side each of your “zucchini bread”
  10. Place the buttered side down on the pan and sprinkle the top with cheese.
  11. After about 2 minutes on low, flip and do the other side.

Mocha Keto Fat Bombs Recipe:

What You Need:

  • 5 tbsp unsalted butter
  • 4 tbsp coconut oil
  • 2 tbsp sugar-free vanilla extract
  • 1 tsp chia seeds
  • 3 tbsp ground flaxseed
  • 3 oz. cream cheese
  • 2 shots espresso

What To Do:

  1. Mix all of your ingredients together. Now, to really make sure that everything blends well, you may want to melt your unsalted butter, cream cheese, and coconut oil first.
  2. Once you have done that, mix and mold. You can either make them into tiny balls or even easier, use a muffin pan.
  3. Pop it in the fridge and leave to set. It should take about 5 hours and this recipe should make more or less 15-20 mocha keto fat bombs.

Tuna Stuffed Tomatoes

What You Need:

  • 1 Tomato
  • 1 Can Tuna (Drained)
  • 2 Tsp Balsamic Vinegar
  • 1 Tbsp Grated Mozzarella
  • 1 Tbsp Chopped Green Onion
  • Dash of Basil

What To Do:

  1. Cut off the top of the tomato.
  2. Take a spoon and then scoop out all of the “meat”
  3. Next, mix the rest of the your ingredients together in a bowl: The drained tuna, balsamic vinegar, mozzarella cheese, green onion, and basil.
  4. Fill your tomato with the mixture you just made. 

Salmon & Avocado Rolls

What You Need:

  • 3 Nori Sheets (Seaweed Sheets)
  • 5-6 oz Cooked Salmon or Canned Salmon
  • ⅓ red pepper, sliced into thin strips
  • ½ Avocado
  • ½ Cucumber
  • 1 Spring Onion
  • 2 Tbsp Mayonnaise
  • 1 Tbsp Sriracha
  • 1 Tsp Sesame Seeds

What To Do:

  1. Place the nori sheet on a flat, clean surface.
  2. Add a third of the salmon to the right or left third of the nori sheet and top with two strips of pepper, cucumber and avocado. Add some green onion and a drizzle of mayonnaise and hot sauce. You can sprinkle with sesame seeds now or at a later stage, once the rolls are cut.
  3. Lightly wet the top part of the nori sheet (the side you are rolling towards), just 1-2 cm of the wrapper. Pick up the opposite outer edge of the roll and start wrapping it over the ingredients, using your fingers to keep it nice and tight. This can take a bit of practice, but don't worry if your roll doesn't look perfect. Roll it until the top edge of the wrapper overlaps the roll and press it tightly to stick. Place the roll on the cutting board with the seam facing down and then cut into bite-size pieces.

Cinnamon Pork Chops

What You Need:

  • 2 Tbsp Ghee
  • ½ Tsp Himalayan Salt
  • 4 Pork Chops
  • 1 Tsp Cinnamon
  • 1 Dash Nutmeg
  • 1 Tbsp Apple Cider Vinegar

What To Do:

  1. Melt ghee in a pan over medium flame.
  2. Cook porkchops about 3-5 minutes on each side.
  3. Sprinkle the cinnamon, nutmeg, and ACV and cook for an additional 2 minutes.
  4. Flip and repeat. 

Keto Smoothie Recipes:

Keto Cacao Smoothie

  • 1 Cup Coconut Milk
  • 2 Teaspoons Cacao Powder (or Cacao nibs as an alternative)
  • 1 Tablespoon Chia Seeds
  • 1 Tablespoon Coconut Oil
  • 1 Tablespoon Peanut Butter
  • ½ of an Avocado 

Before anything else, you first want to soak your chia seeds in about 3 tablespoons of purified water. Let it soak for at least 10 minutes to get the full benefits of the seeds.

Next, you can slice your avocado in half (save the one half for a healthy snack later on). Take out the seed and spoon out the all the good stuff. You can put this directly into your blender.

Simply add the rest of your ingredients: The coconut milk, the cacao powder or nibs, the coconut oil, the peanut butter, and last, the chia seeds, which after a good soak should have formed a gel-like coating.

Whiz away until everything is blended together.

Peanut Butter Protein Smoothie

  • 1/2 cup unsweetened almond milk
  • 1/2 cup cottage cheese, low fat
  • 1 tablespoon unsweetened peanut butter
  • 1 cup ice

Combine all ingredients in your blender and blend until smooth.

This makes about 2 servings.

Pumpkin Smoothie

  • ½ Cup Pumpkin
  • ½ Cup Plain Yogurt
  • 1/3 Cup Unsweetened Almond Milk
  • ¼ Teaspoon Ground Cinnamon
  • A Dash of Pumpkin Pie Spice
  • A Dash of Ground Nutmeg

Simply add all of the ingredients into a blender and whiz until smooth.