The ketogenic diet requires specific meal planning, as it is at its core a medical diet designed to help people who struggle with various conditions, although today it is widely followed by bodybuilders and athletes alike.
Cookbooks have been written to help those who want to eat according to keto diet requirements, and nutritionists have come on board to provide their own information in regards to keto ingredients and foods that help the body stay healthy while going through this transformative process.
Before you splurge on any ketosis cookbooks however, take some time to familiarize yourself with some of the ingredients that you can bring into your daily diet before starting out on the ketogenic diet completely. This being a long-term diet, a period of at least three months is required to obtain visible results.
As you probably know by now, the keto diet requires a high fat intake while consuming as little carbohydrates as possible and moderate protein amounts.
Ingredients for bread and other baked goods
Various popular flour alternatives exist today that you can use to make keto bread and delicious keto baked favorites, including almond flour, coconut flour, ground flaxseed, and sunflower seed meal that pack a bunch of nutrients and extra good calories.
Use these flour replacements to make bread, English muffins, bagels, salty muffins, pizza crust, loaves, sausage rolls, etc.
The reason you’ll need to use flour alternatives is because the keto diet doesn’t include consuming bread, but since bread is a household staple and of the hardest foods not to consume, it really helps when you have bread alternatives to prepare and enjoy.
Meat ingredients and meat dishes
The meat ingredients to eat when following a keto diet are chicken, turkey, ham, sausage, red meat, steak, bacon, grass-fed beef, organ meats, pork.
As you can see, the restrictions are few in the meat department and recipes abound. You can prepare meat pies, keto lasagna, cheese meatballs, hamburger patties, casserole dishes, cheeseburgers, tortillas and so, so many other foods.
Remember though to consume the highest quality meat if that’s available for getting the best health benefits.
Cheeses and other dairy ingredients
The keto diet includes cheddar cheese, mozzarella, goat cheese, cream cheese, preferably unprocessed cheeses and other dairies such as grass-fed butter and cream if that’s possible.
Since most if not all cheeses are extremely low in carbs, they are allowed plentifully for a ketogenic diet, not to mention they’re high in fat, which is exactly what the diet asks for.
Other good fat sources and highly advised to consume are nuts and seeds such as macadamias, walnuts, sunflower seeds, flax seeds, pumpkin seeds, chia seeds etc.
Low-carbohydrates fruits and veggies
You can eat avocados as is, or as freshly made guacamole, raspberries, blackberries, plus veggies that include broccoli, tomatoes, mushrooms, peppers and greens.
Condiments allowed in the keto diet are salt and pepper, vinegar, fresh herbs, spices, lemon juice, plus you can consume high fat dressings made with avocado oil, sesame oil, olive oil.
The keto diet excludes consuming sugar, grains, fruits, unhealthy fats, processed foods and foods containing additives, artificial sweeteners and preservatives. You should consume no more than 20 to 30 grams of net carbohydrates, generally considered is that the less carbs the better.