Keto Meals | Healtyhub

Keto Meals

If you’re having a hard time creating a ketogenic (keto) diet list! I’ve listed what you need to know and the appropriate nutrients for you to eat ketogenic.

I finally found the solution going through my own calculation and application technique. So I will tell you how I created my ketogenic diet list and you will be able to use my methods for your system.

1 Ketogenic diet list

1.1 Step 1: Select the ketogenic diet type

1.2 Step 2: Calculate the macros

1.3 Creating meals for a ketogenic diet

1.4 Day 1

1.5 Day 2

2 Ketogenic diet food

2.1 Protein sources

2.2 Sources of carbohydrates

2.3 Oil sources

2.4 Other food

1 Ketogenic diet list

We will do everything step by step.

But I have a warning before!

A ketogenic diet should often be used for medical purposes and must be followed by a physician.

Therefore, please do not start a ketogenic diet without consulting your physician.

1.1: Selecting the type of ketogenic diet

Our first priority is to choose the type of ketogenic diet. Because the same ketogenic type is not suitable for everyone and there is no need for unnecessary effort. You should also know the type of ketogenic diet that you will apply to adjust the macro nutrient balance.

For example, in classic ketogenic diet, blood ketone levels are very high and should be used in individuals with neurological problems (brain tumor, epilepsy).

If you want to lose weight or move lower carbohydrate nutrition to a level, my advice is a high protein, targeted ketogenic diet.

In this diet, you get relatively more protein than other types of ketogenic nutrition and if you are doing sports you can meet the need for carbohydrates after the exercise.

1.2: Calculating macros

The second thing to do is choose the right macros. To calculate macros, you need to determine the calorie target.

I want to touch on the calorie goal first. Because too many people are confused about it.

Calorie Calculation: Calories available to calculate formulas. You can obtain an average value over these formulas. But these values ​​never make a definite result for you. Because your metabolic rate, your body’s response and other factors change the amount of calories you need to take.

Therefore, you must make a calculation for calorie intake, then increase / decrease calories depending on your target. You can use the daily caloric needs calculation tool to calculate calories.

I share the target calorie for myself because I will consider this subject. My daily goal is 1800 calories for women.

Now it’s time to calculate the macros.

Carbohydrate calculation: Since our focus is low carbohydrate intake, we first determine our carbohydrate macroma.

My goal is 45 grams of carbohydrates a day. The daily caloric load of this amount is 45 * 4 = 180 calories.

Theoretically, you should take less than 50 grams of carbohydrate daily to enter ketosis. My goal is to keep my ketone level at a moderate level, so I’m a little comfortable.

For higher ketone levels you should keep the carbohydrate level below 30 grams for the start.

Protein calculation: Find the right amount of fat, I want to calculate the need for protein as a second to avoid getting protein missing while doing sports.

My goal is 1.2 grams of protein per kilogram daily. If we continue to calculate 90 pounds 90 * 1,2 = 118 grams of protein we reach the result. This amount of protein is reflected in the diet of 118 * 4 = 472 calories are emerging.

Excessive protein intake may cause you to quit ketosis, similar to carbohydrates. For this reason, you can increase the calories coming from the protein in your total calorie need up to 35-40%.

Fat calculation: Now macros are beginning to take shape. The last step is fat intake. We collect calories from carbohydrates and protein, and we remove them from our daily needs. 1800- (180 + 472) = 1148

This value (1148 calories) refers to the calories we need to take from the fat. To find out the amount of fat is 1148/9 and we find the value of 128 grams.

When calculating,

1 gram of fat 9 calories,

1 gram of carbohydrate 4 calories,

1 gram of protein 4 calories,

you need to know.

Now our macros are ready. 45 grams of carbohydrates, 118 grams of protein and 128 grams of fat. How am I supposed to meet them? Here’s my answer.

 

1.3 Creating meals for a ketogenic diet
1.4 Day 1

Lunch (12:00)

Oatmeal with butter (a spoonful of butter), prepared with three eggs

2 scoops of olive oil and half a lemon on a bowl steamed broccoli.

 

Snack (15:00)

A bowl full fat home yogurt,

50 grams of oatmeal.

 

Evening meal (18:00)

300 grams of beef meatballs

2 spoons of olive oil and half a lemon on a bowl of seasonal greens,

A handful of peanuts.

Macros: 50 grams of carbohydrates, 103 grams of protein, 125 grams of fat. Total calorie intake 1737.

 

1.5 Day 2

Lunch (12:00)

Oatmeal omelet (two spoons of butter) prepared with three eggs,

2 spoons of olive oil and half a lemon on a bowl steaming cauliflower.

 

Snack (15:00)

A cup of kefir,

5 pieces of whole walnut.

 

Evening meal (18:00)

350 grams of turkey breast meat with grill,

2 spoons of olive oil and half a lemon on a bowl of seasonal greens,

A handful of peanuts.

Macros: 50 grams of carbohydrate, 108 grams of protein, 122 grams of fat. Total calorie intake 1717.

You see, it is quite enough to start the ketogenic diet, to slightly modify the cooking processes and to find the right ingredients.

I’ve never even used expensive sources such as coconut oil and avocado. The reason for this is to show you that gerekli expensive and cool hav resources are not necessary.

If you want to make a ketogenic diet for medical purposes, you need to do much more limited protein and carbohydrate intake. In such cases, close monitoring, special meals and support foods are required. My example is more moderate and feasible.

2 Ketogenic diet food

I’ll try to give you an extensive list. But it’s impossible for the list to contain all the nutrients. So remember to use your logic for the deficiencies.

2.1 Protein sources

Protein sources that you consume in ketogenic diet are generally considered reliable. It’s important not to overdo it here.

 

Choose:

Fat red meat,

Chicken meat,

Turkey meat,

The fish,

Offal (like liver and spleen),

Cheese,

Egg.

 

Stay away:

Processed meat types (such as salami, sausage, smoked meat),

Deep sea fish,

Milk (especially if uht),

Poorly produced meat products (animals with antibiotics, ready-to-eat feed).

 

2.2 Sources of carbohydrates

Our most important sensitivity in the ketogenic diet is carbohydrates. What you need to be aware of here is the quality and quantity of carbohydrates.

But the priority is always the amount. In other words, the ketogenic diet in the theory of carbohydrate without exceeding the limit of the rice can be eaten in practice, unfortunately this is very difficult.

So always follow appropriate carbohydrate sources.

 

Choose:

Vegetables (broccoli, lettuce, spinach, chard, cabbage, leek, etc.),

Low sugar fruits (avocado, lime, coconut, grapefruit),

Coconut flour or almond flour.

Beans such as beans and lentils can be consumed in limited amounts.

 

Stay away:

Sweet fruits (banana, mango grapes),

Wheat flour and other wheat products,

Products containing dense starch such as potatoes.

2.3 Oil sources

Fat is the most important source of calories in the ketogenic diet. So it’s important to make a good choice. Also remember that poor choices can cause blood fat to deteriorate.

Choose:

Extra virgin olive oil (for dew use),

Coconut oil (for cooking and raw use),

Butter (for cooking).

Stay away:

Seed oils (sunflower, corn, canola),

Margarine.

2.4 Other food

I know that your diet does not only consist of carbohydrates, proteins and fat sources. I listed below frequently asked food groups and listed my comments.

Sauces: The ketogenic diet is usually very limited, so it usually contains flavorless foods. This situation requires more sauce. But now a lot of sauce is supported by fructose syrup, so a full carbohydrate store.

The sauces I recommend are mustard and mayonnaise that you prepare.

Nuts: They are nuts because they contain healthy fat and many other important nutrients. The amount you need to pay attention to here is the amount. As long as you know your limits – almost – you can consume all the nuts.

Nevertheless my suggestion is nuts, almonds and walnuts limited as my favorites.

Sweeteners: A support that is often preferred in the diet due to the lack of calorie load. My approach is not so limited.

Although it does not harm the ketogenic diet, you should stay away from sweeteners with very big question marks. Natural stevia is the best choice if you’ll surely use the sweetener.

I think we’re looking at the general aspects of ketogenic dieting. Do you have any questions about the issues I did not mention in the article? Don’t forget to share it with me through comments.

Finally, it is advisable to perform a ketogenic diet correctly with clinical specialist.

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