Nutrition plan for the ketogenic diet - What are the best and worst products?

Veröffentlicht am: October 29, 2024
Sarah Allen
Sarah Allen

Nutritionist and dietician

The ketogenic diet ("keto") is an extremely high-fat, low-carbohydrate diet that has recently become increasingly popular due to its weight loss benefits. The aim of the keto diet is to get into the metabolic mode of ketosis and stay there. In this state, the body burns fat for energy and no longer carbohydrates (glucose).

Normally, our body (brain and muscles) uses glucose (a type of sugar) as its main source of energy, which it obtains from the carbohydrates we consume in our diet. However, if we no longer provide our body with carbohydrates, the glucose level drops and the body begins to use fat as an energy source instead.

As soon as you have been on a low-carb, ketogenic diet for a few days, all of the body's glucose and glycogen stores are used up. The body then forms so-called ketone bodies or ketones from stored body fat or fat that we absorb from food.

Scientists have found out that these ketones have a positive effect on our health and that they can be used to improve our health:

  • help you lose weight
  • suppress our appetite
  • Strengthen the mental condition
  • reduce the risk of a number of different chronic diseases

Curious?

However, before you rush to switch to a ketogenic diet, you should first understand which foods are part of a keto diet and how much of each nutrient group you should consume.

Standard keto diet:

  • Fat content: between 70 and 89 percent of total calories
  • Protein content: around 15 to 20 percent
  • Carbohydrate content: only around 5 percent

Contents

What does a ketogenic diet plan look like?

Here are some examples of high-fat, low-carbohydrate foods that are suitable for a ketogenic diet:

  • Your diet should contain large amounts of healthy fats (up to 80 percent of total calories!). These include olive oil, coconut oil, butter from pasture milk and some nuts and seeds. Fats are an important part of every meal. They provide the body with energy and prevent hunger, weakness and tiredness.
  • Low-starch vegetables are also included. Which vegetables can you eat as part of a ketogenic diet without having to worry about consuming too many carbohydrates? The most popular vegetables include broccoli and other cruciferous vegetables, all green leafy vegetables, asparagus, cucumber and zucchinis.
  • Moderate amounts of protein-rich but low or no carbohydrate products are also included, including pasture-raised meat, free-range poultry and eggs, bone broth, wild-caught fish, organic meat and some full-fat (raw) dairy products.
  • What about fruit? You will have to drastically limit your fruit intake, as there are only a few fruits that are suitable for a ketogenic diet.

In general, you will give up many foods that you have been using to cover your calorie requirements. This includes fruit, processed foods and drinks with a lot of sugar, cereal products, foods made from white/wheat flour, conventional dairy products, desserts and many other carbohydrate-rich foods (especially those that contain a lot of "empty" calories).

Detailed list of ketogenic foods

As a beginner, you are probably wondering which high-fat and low-carb foods you can eat if you want to follow a low-carb and ketogenic diet from now on. Generally speaking, you should mainly cover your calorie requirements with foods that are naturally high in fat. You should also eat moderate amounts of protein-rich foods. You also limit the amount of carbohydrates to an extreme. This even applies to products that are generally considered healthy, such as wholegrain products.

Most of all, you will probably have to change the way you buy and prepare your food. It's not just about eating a low-carb diet, but a ketogenic diet. You can only achieve a state of ketosis if you consume healthy fats and sufficient energy without having to resort to carbohydrates. You should also cook your own ketogenic meals instead of buying ready-made products. Not only will you be doing something good for your health, you will also feel more energetic.

This is why it is so important that you fully understand the principles of the ketogenic diet before you stock up on ketogenic foods.

The best ketogenic foods

Healthy fats for a ketogenic diet

Most healthy fats do not contain any carbohydrates. This applies in particular to the fats listed here, which also make an important contribution to your health. You should consume plenty of fat with every meal.

  • Healthy keto fats include saturated, monounsaturated and certain polyunsaturated fats, such as omega-3 fatty acids. Make sure you consume all types of fat throughout the day.
  • MCT oil (oil with medium-chain triglycerides), cold-pressed coconut oil, palm fruit, olive oil, linseed, macadamia and avocado oil - 0 g net carbohydrates per tablespoon
  • Butter and ghee - 0 g net carbohydrates per tablespoon
  • Lard, chicken or duck fat - 0 g net carbohydrates per tablespoon

Ketogenic proteins

Animal proteins (meat, fish, etc.) provide very little to no carbohydrates. You can therefore eat them in moderate quantities when you get hungry. In general, you should opt for fattier cuts of meat rather than the leaner cuts. Chicken drumsticks, for example, contain considerably more fat than chicken breast. (So choose the chicken leg).

  • Pasture-raised beef and other fatty cuts of meat (avoid antibiotic-laden beef!) such as lamb, goat, veal, venison and other game. Fatty pasture-raised meat should be preferred to other meats as it contains higher quality omega-3 fats - 0g net carbohydrates per 150g
  • Offal, for example liver - approx. 3 g net carbohydrates per 150 g
  • Poultry, for example turkey, chicken, quail, pheasant, goose, duck - 0 g net carbohydrates per 150 g
  • Free-range eggs and egg yolks - 1 g net carbohydrates
  • Fish, for example tuna, trout, anchovies, perch, flounder, mackerel, salmon, sardines, etc. - 0 g carbohydrates net per 150 g

Low-starch vegetables

  • all green leafy vegetables, including dandelion, turnip, cabbage, sareptas, rutabaga, rocket, chicory, endive, winter endive, fennel, radicchio, romaine lettuce, sorrel, spinach, kale, chard - 0.5 - 5 g net carbohydrates per handful
  • Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts and cauliflower - 3 - 6 g net carbohydrates per handful
  • Celery, cucumber, zucchini, chives and leek - 2 -4 g net carbohydrates per handful
  • certain fermented foods such as sauerkraut, kimchi, kefir made from milk or coconut (also good for intestinal flora) - 1 - 2 g net carbohydrates per 125 g
  • fresh herbs - close to 0 g net carbohydrates per 1 - 2 tablespoons
  • Vegetables contain slightly more carbohydrates (but are still considered low in carbohydrates): Asparagus, mushrooms, bamboo shoots, bean sprouts, peppers, snow peas, water chestnuts, radishes and radishes, jicama, green beans, wax beans, tomatoes - 3 - 7 g net carbs per handful (raw)

High-fat fruit

  • Avocado - 3.5 g net carbohydrates (half fruit)

Snacks

  • Bone broth (home-cooked or protein powder) - 0 g net carbohydrates per portion
  • Beef or turkey jerky (dried beef or turkey meat) - 0 g net carbohydrates
  • Hard-boiled eggs - 1 g net carbohydrates
  • Vegetables (raw or cooked) with homemade dressing - 0 -5 g net carbohydrates
  • ½ Avocado with salmon slices - 3 - 4 g net carbohydrates
  • Minced meat in lettuce leaves - 0 - 1 g net carbohydrates
  • Shirataki noodles (97 percent water!) - 0 - 1 g net carbohydrates

Seasoning

  • Spices and herbs - 0 g net carbohydrates
  • Hot sauce (without sweetener/sugar) - 0 g net carbohydrates
  • Apple cider vinegar - 0 - 1 g net carbohydrates
  • Unsweetened mustard - 0 - 1 g net carbohydrates
  • Poppy seeds - 0 g net carbohydrates

Drinks

  • Water - 0 g net carbohydrates
  • unsweetened (black) coffee and tea; drink in moderation, as large quantities have a negative effect on blood sugar levels - 0 g net carbohydrates
  • Bone broth - 0 g net carbohydrates

Which foods are allowed with keto?

Ketogenic foods for occasional consumption (to maintain the state of ketosis)

Full-fat dairy products

You should only enjoy dairy products occasionally, as they naturally contain sugar. High-fat hard cheese contains the fewest carbohydrates, while low-fat milk and soft cheese contain considerably more.

  • Full-fat cow's and goat's milk (ideally organic raw milk) - 11 - 12 g net carbohydrates per 250 ml
  • Full-fat cheese - 0.5 - 1.5 g net carbohydrates per 30 g
  • full-fat cottage cheese - 5 g net carbohydrates per 125 g

Vegetables with a medium starch content

  • Flat peas, artichokes, okra, carrots, beet and parsnip - approx. 7 - 14 g net carbohydrates per 120 g cooked
  • Yams and potatoes (including sweet potatoes) - sweet potatoes contain the least carbohydrates of all varieties, approx. 10 g net per half potato; yams and normal potatoes contain between 13 -25 g net carbohydrates per half fruit (cooked), depending on the variety

Pulses and beans

  • Chickpeas, kidney beans, lima beans, black and brown beans, lentils, hummus, etc. - between 12 and 13 net carbohydrates per 100 g cooked
  • Soy products, including tofu, edamame and tempeh - the carbohydrate content sometimes varies greatly depending on the type of product; soybeans have the lowest proportion of carbohydrates with approx. 1 - 3 g net per 100 g cooked

Nuts and seeds

  • Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pumpkin seeds, etc. - 1.5 - 4 g net carbohydrates; cashews contain the most carbohydrates: 7 g net per 30 g
  • Nut butter and sunflower butter - 4 g carbohydrates, 2 tablespoons each
  • Chia and linseed - approx. 1 - 2 g net carbohydrates per 2 tablespoons

Fruit

  • Berries, including blueberries, strawberries, blackberries, raspberries - 3 - 9 g net carbohydrates per 75 g
  • Nashi pear- 8 - 9 g net carbohydrates per fruit

Snacks

  • Protein smoothie (prepared with almond milk or water)
  • 7 - 10 olives
  • 1 tablespoon of nut butter or a handful of nuts
  • Vegetables gratinated with cheese

Spices

Most of the spices in this list provide between 0.5 - 2 g of net carbohydrates per 1 - 2 tablespoons. Check the information on the packaging and opt for products without added sugar. These lead to an increase in net carbohydrate intake. (Stevia, for example, has no effect on blood sugar levels. And remember: use sparingly).

  • Ketchup or salsa without sugar
  • Sour cream
  • Mustard, hot sauces, Worcester sauce
  • Lemon or lime juice
  • Soy sauce
  • Salad dressing (homemade with vinegar, oil and spices)
  • Gherkins
  • Stevia (natural sweetener without calories and sugar)

Drinks

You should drink tap water throughout the day. Only drink the drinks listed here in moderation, about one or two small glasses a day. They provide between 1 and 7 g of net carbohydrates per glass.

  • fresh fruit and vegetable juice - preferably homemade to limit the amount of sugar (use only a little fruit), max. 250 ml per day
  • Unsweetened coconut or almond milk (preferably homemade)
  • Boullion or a light broth (to strengthen the body's electrolyte balance)
  • Water with lemon or lime juice

Foods that are not part of a ketogenic diet and that you should NOT eat

Any kind of sugar

One teaspoon of sugar provides approx. 4 g net carbohydrates, one tablespoon 12 g.

  • White, brown, raw cane and powdered sugar
  • Maple, carob, corn, caramel and fruit syrup
  • Honey and agave syrup
  • all foods that contain fructose, glucose, maltose, dextrose and lactose as ingredients

All cereal products

A slice of bread or a small portion of cereal provides between 10 and 30 g of net carbohydrates! Cornflakes and cooked cereals contain around 15 - 35 g net carbohydrates per portion (approx. 50 g raw).

  • Wheat, oats, all types of rice (white, brown, jasmine rice), quinoa, couscous, pilaf, etc.
  • Corn and all products containing corn, including popcorn, tortillas, grits, polenta, cornmeal and vegetable corn
  • all products containing flour, i.e. bread, bagels, rolls, muffins, pasta, etc.

Most types of fruit - except berries

Most types of fruit simply contain too many carbohydrates, which prevent you from reaching your goal. In a ketogenic diet, sweet fruits such as mango, papaya, bananas, oranges and apples are taboo.

Almost all industrially processed foods (ready meals)

  • Crackers, potato chips, pretzels etc.
  • all sweets
  • all desserts such as cookies, cakes, pies, ice cream, pudding
  • Pancakes, waffles and other baked goods
  • Porridge and cornflakes
  • Cereal bars, granola bars, most protein bars or meal replacement products, etc.
  • Canned soups, packaged food, (semi-)ready meals
  • Foods that contain artificial ingredients such as artificial sweeteners (sucralose, aspartame, etc.), colorings and flavor enhancers

Sweetened and high-calorie drinks

  • Lemonade
  • Alcohol (beer, wine, spirits, etc.)
  • Sweetened tea or coffee drinks
  • Milk and milk substitutes (cow's milk, soy milk, almond milk, coconut milk, lactates, cream, etc.)
  • Fruit juices

Which foods should I avoid on keto?

Ketogenic diet plan - ketogenic lifestyle

If you have studied the lists carefully, you will have seen that there are many foods that are suitable for a ketogenic diet, especially high-fat foods.

Ketogenic meals revolve around healthy fats, pasture-raised meats, low-starch vegetables and high-fat fruits (avocados).

To eat a ketogenic diet, you need to focus on healthy fats at every meal. Add to this plenty of low-starch vegetables and - in moderation - healthy proteins. Wild salmon contains plenty of fat and is ideal for a ketogenic meal. Or you can enjoy a fatty piece of salmon or lamb with plenty of green vegetables - delicious!

Eggs are ideal for breakfast. They are filling and contain healthy fats. Or how about a quick breakfast: a keto smoothie with keto protein powder. Add a few keto-friendly fruits such as frozen blueberries and a dash of coconut milk and you have a delicious start to the day.

Are food supplements suitable for a ketogenic diet?

Absolutely - there are many good reasons for this. Keto supplements allow you to reach a state of ketosis more quickly, alleviate symptoms of the keto flu and help regulate your appetite.

Keto supplements - such as exogenous ketones, a multivitamin with electrolytes and high-quality protein powder - may not be necessary to feel the positive effects of the keto diet. However, they do help to ease the transition to a low-carb, high-fat lifestyle.

Even if you only want to eat a ketogenic diet for a few months or switch to a carb-cycling diet, you can take these supplements. This will strengthen your immune system and mental health and shorten the recovery phase after strenuous training sessions.

Why should I take supplements if I am on a ketogenic diet?

Advantages of keto supplements

  • Prevention of symptoms such as fatigue, brain fog, headaches and constipation
  • Acceleration of ketosis or the formation of ketones
  • Reducing the risk of developing nutritional deficiencies, such as electrolyte imbalance or dehydration
  • Control of appetite and food cravings; contributes to faster weight loss (if this is your primary goal)
  • Improvement of the body's fat digestion
  • Prevention of constipation and digestive problems
  • Energy supply; sufficient energy for moderate exercise or for recovery after training sessions
  • Reduction of inflammation, muscle soreness and pain

A ketogenic diet differs from all other diets. This also applies to other low-carb diets (diets with a low carbohydrate content). The keto diet changes the body's energy source. Instead of using glucose from carbohydrates to produce energy, the body now burns fat. This sounds simple and unspectacular, but it requires the body to make a change that takes some time and is accompanied by some - short-term - side effects.

The symptoms usually occur in the first one to two weeks after starting the keto diet and are also known as keto flu. Most people choose to take appropriate supplements to avoid these unpleasant side effects.

The best keto supplements contain nutrients without which you would feel tired and irritable. This makes it easier for you and your body to achieve and maintain a state of ketosis (provided you follow the rules). The supplements can help you sleep better, improve digestion, fight carbohydrate or sugar cravings and allow you to stay active during the transition phase.

The nine best keto supplements

What supplements should I take if I am on a ketogenic diet?

1. exogenous ketones

How can you achieve a state of ketosis quickly? Ideally, by strictly adhering to the keto diet and taking exogenous ketones.

"Exogenous" means "from outside". These supplements contain exogenous ketones, usually in the form of beta-hydroxybutyrate (BHB), which help the body get into ketosis faster and provide energy. Use ketone powders or salts before your workout, between meals or while fasting to keep you on track.

2. protein powder from bone broth (or from a source suitable for a ketogenic diet)

When looking for keto supplements for weight loss, you should give preference to supplements that contain high-quality protein powder, for example from whey or bone broth. Protein powder is ideal for controlling appetite and provides a good portion of amino acids with relatively few calories and very few carbohydrates. Another benefit is that high-quality keto protein powders and protein powders from bone broth provide valuable electrolytes, MCT oil and other beneficial compounds such as collagen or glucosamine, which are good for digestion, joint health, etc.

If you choose a conventional protein powder (one that is not specifically designed for a ketogenic diet), make sure that the carbohydrate content is low and that the product does not contain sugar. (Some products contain stevia or monk fruit as natural non-carbohydrate sweeteners). Some keto protein powders contain ingredients such as caffeine, creatine and herbs to help you train and make the product easier to digest.

3. multi-collagen

Many people switch to a ketogenic diet because they hope it will help them lose weight. However, ketosis also has a positive effect on other areas of the body and your health. We recommend that you also take collagen proteins. This will improve your digestion, the function of your immune system, the health of your joints and even your skin, hair and nails.

Collagen is the most abundant type of protein in the human body. It helps to form connective tissue, heal wounds and hold the body together like glue. Look for a keto-friendly collagen powder that is free of added sugars and low in carbohydrates. Since collagen is virtually tasteless and odorless, you can easily use it to make keto smoothies, on its own, as an ingredient in "fat bombs", in coffee, etc.

4. MCT oil

MCT oil contains concentrated medium-chain triglycerides. It is one of the most popular supplements to help you maintain a state of ketosis. It also has several benefits, especially for weight loss. MCTs are a type of fat that can be easily converted into energy. They help produce ketones, reduce appetite, provide reliable energy and even improve endurance and physical performance.

Use MCT oil pure (simply pour onto a tablespoon and swallow) or stir it into your coffee, smoothie, etc. MCT oil capsules are also available. Coconut oil also contains a certain amount of MCT.

5. keto multivitamins

If you want to follow a strict ketogenic diet, it will be difficult to get enough essential vitamins, minerals and fiber every day, as you will have to give up many foods. You should regularly consume low-starch vegetables. In addition, taking a good multivitamin provides good 'insurance cover' so that you get all the nutrients you need.

In addition, a keto diet causes your kidneys to excrete extra water, sodium and other electrolytes at an accelerated rate. High quality multivitamins serve as electrolyte supplements as they contain minerals such as magnesium, potassium and calcium that are lost on a ketogenic diet.

As an alternative to taking vitamin capsules, you can choose green drink powder, which contains electrolytes, some fiber, antioxidants and functional ingredients such as spirulina and chlorella.

6. ashwagandha

You can eat as healthy as you can, but if you have to deal with chronic stress on a daily basis, your health will still suffer. This is where adaptogenic herbs come into play - including Ashwagandha, Rhodiola Rosea or Astralagus.

Ashwagandha can help to keep cortisol levels, the "stress hormone" par excellence, in check and protect against some of the negative effects that stress has on your hormones, weight, sleep and mental health. In studies, ashwagandha has been shown to have thyroid modulating, neuroprotective, anti-anxiety, anti-depressant and anti-inflammatory properties. It can even help you build muscle strength and recover better from strenuous workouts.

The most popular form of ashwagandha is the root extract, but leaf extracts are also available in capsule and powder form. Start by taking around 300 to 500 milligrams of ashwagandha once or twice a day. Increase this dose slowly and pay attention to possible side effects. Most ashwagandha preparations have a maximum dose of 1,000 to 1,500 milligrams per day (sometimes even more).

7. enzymes for fat digestion

Given that the keto diet is very high in fat, we recommend taking digestive enzymes to help you properly digest the fats you consume. Enzymes are particularly helpful if you are switching from a low-fat to a high-fat diet or if you have had problems digesting fat in the past, for example due to gallbladder disease.

8. probiotics

Probiotics are multifunctional food supplements that have been proven to support general health in many ways. It doesn't matter whether you eat a low-carb diet or not. By taking a high-quality probiotic supplement, you strengthen the microflora in your gut and improve the health of your digestive and immune system.

9. turmeric

Turmeric is considered one of the best-researched dietary supplements on the market and is used in particular to combat inflammation. If you are not yet familiar with turmeric, it is an orange spice native to India that contains the active ingredient curcumin. This relieves inflammation and various symptoms associated with arthritis, blood clots, diabetes, obesity, headaches, colitis, etc.

 

Sources (in English): 

Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A. et al. (2013, July). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition, 67(7):759-64, doi: 10.1038/ejcn.2013.90

Paoli, A., Rubini, A., Volek, J. S. & Grimaldi, K. A. (2013, August). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67(8):789-96, doi: 10.1038/ejcn.2013.116