A ketogenic diet is a high-fat, low-carbohydrate and lean protein-eating plan that is designed to burn fats rather than carbohydrates. Normally carbs are broken down into glucose that is used for fuel. However if there are little carbohydrates in the diet then the body is forced to burn fat for it’s fuel. Fuel from fat is broken down into fatty acids and ketone bodies. An elevated level of ketones in the urine is a sign you have reached a state of ketosis.
When meal planning on a ketogenic diet, you will have to take into account your unique metabolism. You should get an evaluation from a physician to make sure you are able to maintain stable blood sugar and elevate ketones appropriately.
What Do You Eat For Breakfast?
If you are a coffee drinker, I recommend using an organic, mold-free coffee (in moderation ex: 2-3 times per week) and putting 2 tablespoons of coconut oil and/or 2 teaspoons of pastured butter in it. This combines the benefits of the caffeine and antioxidants in the coffee with the medium-chain fatty acids (MCTs) in the coconut oil and butter. These MCTs go right to the liver, where they are converted to ketones and used for energy.
You could also cook some pastured eggs in coconut oil. The eggs have tons of choline and carotenoid antioxidants. You could throw some non-starchy veggies in with the eggs and put some extra virgin olive oil on top for more healthy fats.
Also, you could make a protein shake with full-fat organic coconut milk, or organic almond milk with 2 tbsp of coconut oil added. You would have a small amount of frozen, organic berries and about 15-20 grams of a quality, low-carb protein powder. Be sure not to put too much berries or protein in it.
How About Lunch
Lunch could be a number of things such as a creamy guacamole with coconut milk, lemon, apple cider vinegar (ACV) and herbs. You can serve this with flax crackers or with kale chips, red cabbage, celery, cucumbers, etc. You could also have a big salad with diced avocado, freshly squeezed lemon, extra-virgin olive oil and herbs.
Another option is some bone broth stew with grass-fed beef bones and meat or pastured chicken bones and meat. Load it up with non-starchy veggies, and you have an incredibly nutrient-dense, easy-to-digest meal.
What's For Dinner?
Due to the lack of hunger when the body is in ketosis, some choose to just have some organic bone broth. Others choose to make dinner their largest meal.
Great dinner options include a healthy meat source such as bison, grass-fed beef, lamb, venison, organic poultry, etc. Combine this with steamed, sautéed or raw non-starchy veggies. Anything that is grilled or sautéed should be cooked with coconut oil. After the dish is complete, be sure to add in generous amounts of extra-virgin olive oil, ACV, freshly squeezed lemon and herbs.
It is always a good idea to stick with a lean meat, lots of veggies, good oils, lemon/ACV and herbs for dinner. Just rotate out the different types of meat and veggies for some variety. You could also do soups and stews, for a comfort food.
The Bottom Line
Each individual is different and within our nutritional lifestyle consultations you will learn what type of eating plan will work best for your body composition. We come to this conclusion by evaluating your health profile, medical history, familial history, and body composition. If you would like to learn more or are interested in a consultation click book online in the upper right hand corner to request an appointment.
Have you tried the Ketogenic Diet before? If so how did you do? What other diets have you tried? We would like to hear from you in the comments below!