Ketogenic diets are quickly becoming a trend. And there’s little doubt as to why: They work! It doesn’t take long for those following a keto diet to drop any unwanted weight, and to make their bodies healthier in the process. They find that they have extra energy, a sharper mind, and simply feel better all around!
The best part? In today’s world, where healthy and natural options are becoming more and more common by the day, following a ketogenic diet has never been easier!
You can just as easily grab some carrots and kale as you can white bread or pasta at your neighborhood grocery store, or even at large supermarkets. But what are the basic rules of a ketogenic diet? And what are some good, easy-to-make recipes?
Follow the guidance offered below, and soon enough you’ll be ready to really get started on your ketogenic diet!
Basic rules of a ketogenic diet
The bulk of your meal should be comprised of veggies. Green veggies tend to be the healthiest, but you should definitely expand into other colors. Aim for a rainbow on your plate.
Next comes your protein, a very important part of a keto diet. When choosing your protein, you’ll want to go lean for the healthiest results. Fish is a great option for this, because it also has omega-3 fatty acids, which boost your brain power.
If you want poultry, try lean chicken or turkey breast. Occasionally, picking some red meat can actually be good for you! So, try to choose lean beef or pork.
Carbohydrates should never fully be eliminated from any diet; that’s just not healthy. With a keto diet, you’re still getting carbs; you’re just cutting them down to a healthy, manageable level, and trying to get them from healthier sources.
The first, and most important, meal of the day! This is the meal that will set your metabolism and blood sugar levels in motion for the entire day, so do it right! Make sure you eat a balanced keto meal and, most importantly, never skip it.
Omelets are great options for keto breakfasts. Use your favorite omelet recipe, but add some mushrooms, green peppers, broccoli, or any veggie you happen to enjoy. If your recipe calls for milk, use skim.
Oatmeal is another keto option that you’re already familiar with. Use non-instant oats, and cook according to the directions on the container. Top with some fresh berries, nuts, or seeds. If you don’t want nuts on your oatmeal, make sure you have a side of something with protein.
Too often, lunch isn’t given the importance it deserves. Lunch hours are cut more and more, and far too many people take “working lunches.” But this is an important meal, and it shouldn’t be made up of only what you can find in a vending machine.
You can still have a wrap for lunch! If you like veggie fillings, simply take your favorites (coleslaw without the mayo is great for this, but any healthy vegetable is fine), put it atop a slice of chicken or beef lunch meat, and roll into a wrap.
If you like your wrap fillings to be a little meatier, no worries! Take your filling (leave out any processed carbs or thick, unhealthy dressings) and put it inside of a lettuce leaf, cabbage leaf, or any other sturdy vegetable wrapping.
Another good option? Homemade soups! Because you know exactly what went into them, you know exactly what you’re eating. Good old fashioned chicken soup is a great option. Use healthy, low-sodium chicken stock, and boil chunks of white-meat chicken.
Cut up some celery and carrots, and add it to the pot. Boil until celery is clear and carrots are soft. You can make it in a large batch once a week, then freeze individual portions. It’s like a keto-friendly microwave dinner!
The last meal of the day, and one that you really want to make count. Choosing a good dinner option is a great way to ensure that you don’t wake up craving a bowl of sugary cereal or a donut for breakfast.
As always, the base of your meal should be veggies. A hearty salad, topped with a drizzle of oil, and some nuts and seeds is always a good choice. Serve with some pan-seared or broiled fish.
If you prefer something a little heavier in your belly, don’t worry! Combine a cut of lean beef, some carrots, onions, and celery, and bake. Serve with a side of broccoli, or another green veggie.