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A Simple Ketogenic Meal Guide
Photo of a book in the middle of a keto meal

A Simple Ketogenic Meal Guide

Are you looking for a new way to stay energized and healthy? The ketogenic diet is becoming increasingly popular, providing individuals with a great way to lose weight, increase energy levels and enjoy delicious food. A ketogenic meal guide can help you make the most of this popular diet and food plan.

Our ketogenic meal guide will provide an overview of what types of food are best for a successful transition to the keto diet.

What Is a Ketogenic Diet?

A ketogenic diet, or keto diet, involves eating a small amount of carbohydrates and replacing them with fat to fuel the body and generate energy.

On average, 80 % of your daily caloric intake will come in the form of fat (the standard recommendation is 30 to 40% fat for the general population). As for the remaining caloric needs between 12% and 15% will be supplied by proteins and the remainder by carbohydrates.

The goal of the ketogenic diet is to induce ketogenesis: a secondary metabolic process in the liver that provides energy by producing ketone bodies, a fuel (other than glucose) for our body’s cells.

Why the Ketogenic Diet?

By replacing carbohydrates (which often account for more than half of our energy intake) with fat, we activate ketogenesis, which ultimately allows the body to draw on its fat stores and thus initiate weight loss.

By following a low-sugar diet, we also limit the spikes in insulin that occur after a meal, so you don’t feel tired after a meal. In addition, thanks to its high fat content, you will spend a day full of energy after the ketogenic diet.

Thanks to this high fat content, the keto diet will satisfy you relatively quickly during meals and will last, so you will eat the right portions and nibble without cravings – another advantage to lose superfluous pounds.

When cell membranes are composed mainly of lipids, the quality of your skin and hair will gradually improve.

The final argument in favor of the ketogenic diet is the natural origin of the foods that make it up. In no time, you will discover that this type of diet is based on raw and unprocessed foods and has only advantages for your well-being.

What Foods to Eat When on a Ketogenic Diet?

According to the principles of the ketogenic diet, about 80% of calories consumed must come from fat; in this regard it is advisable to include sources of fat at each meal of your ketogenic diet menu, including:

  • Vegetable oils of all kinds, preferably unrefined: olive, coconut, linen, etc.
  • Fatty fruits: nuts such as hazelnuts, almonds or peanuts and chia, flax, sesame seeds and their derivatives (flour, puree, pasta, etc.). Avocados, olives and coconuts are also among the fatty fruits that are very popular in this diet.
  • Natural protein sources must also be present in any menu of ketogenic diet, but portions must be adequate not to exceed 20% of the daily protein intake to allow ketogenesis. Then you can eat:
  • Meat in general, especially those with a good fat content: beef, pork (bacon, bacon, rillettes), lamb, poultry and fish, especially fatty fish (salmon, sardines, mackerel, etc.).
  • Eggs.
  • Tofu and soy protein.
  • Dairy products, if possible whole: cheese, milk, unsweetened yogurt, fresh cream.

In order to have an intake of fiber and vitamins, but a small amount of carbohydrates that allow the formation of ketones, it is necessary to include a small amount of fruits and vegetables in a ketogenic diet:

  • Fruits with low sugar content such as red fruits (strawberries, blackberries, blueberries) and citrus fruits (oranges, clementines, grapefruits, lemons).
  • Leafy vegetables (salads, lamb’s lettuce, spinach, arugula, watercress), other low sugar vegetables (broccoli, cauliflower, asparagus, courgette, radish, leek, pepper), algae and mushrooms.

What Foods to Avoid?

When deciding to start a ketogenic diet, it is important to avoid carbohydrate-producing foods, whether starches (slow sugars) or fast sugars:

  • Cereals and cereal products: rice, pasta, semolina, breakfast cereals.
  • Potatoes, sweet potatoes.
  • Bakery products in general: bread, crackers, biscuits, cakes, pastries (home and industrial).
  • Pulses: lentils, chickpeas, white or red beans, peas, etc.
  • Sweets: sugar, honey, sweets, chocolate, nougat…
  • Commercial dishes
  • Most fruits because of their sugar content.
  • The sweetest vegetables: beets, peas, carrots, old vegetables (parsnips, turnips, etc.)

Some Recommendations to Start the Keto Regime

Before starting a ketogenic diet, it is advisable to consult a doctor to find out if this type of diet is compatible with your state of health, as well as consult a dietitian-nutritionist who can help you carry out your diet without risk, and who will advise you, if necessary, to use vitamin C supplements.

The start will be gradual, initially after an adaptation phase where the increase in lipids and the decrease in carbohydrate intake will be gradual until reaching your goals.

As for cooking, expect the preparation of food to be a little different from what you are used to cooking because there won’t be too many carbohydrates. Of course, you should not forget that it is essential to use enough fats: oils, butter, and oilseeds at every meal. Do not worry, however, as a ketogenic diet menu can be quite simple and tasty.

In conclusion

In conclusion, the ketogenic diet is a great way to improve your overall health and nutrition. By following the simple meal guide in this article, you can take advantage of all the benefits that come with eating keto-friendly foods. With some practice and planning, you’ll be able to develop meals that are both nutritious and delicious. Plus, by tracking your macros, you’ll be able to ensure that you’re meeting all your nutritional needs.

Don’t hesitate to contact us to learn more about our keto foods and how we can help you with your ketogenic diet.