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All You Need to Know About the Keto Diet

When you’ve tried everything that’s out there.

| October 18, 2017

What to Eat

It’s best to base your diet on whole, single-ingredient foods, and foods that don’t make health claims.

Stick to these foods for your Keto Diet:

  • Grass-fed and wild animal sources
  • Low-carb, non-starchy vegetables (kale, spinach, lettuce, broccoli, cauliflower, asparagus)
  • Low-sugar fruits (berries, cherry, avocado)
  • Healthy fats (saturated, monounsaturated, polyunsaturated omega 3s)
  • Full-fat dairy (full-fat yogurt, unprocessed cheese, mayonnaise)
  • Herbs and spices

Find the full and comprehensive list on what to eat here.

 

What Not to Eat

Basically, you should steer clear from anything high in carbs, meat that is factory-farmed, and processed food.

Reduce or eliminate completely these foods from your diet:

  • All grains and starches (pasta, rice, bread, cereal, white potatoes)
  • Sugary foods (soda, fruit juices, cake, ice cream, honey, syrup)
  • Sweet alcoholic drinks (beer, sweet wine, cocktails)
  • Tropical fruits (pineapple, mango, banana) and high-carb fruit (grapes, tangerines)
  • Starchy vegetables (potatoes, beans, yam, carrot, corn, peas)
  • Milk and low-fat dairy
  • Factory-farmed animal products (sausage, hot dog)
  • Unhealthy oils (Soybean oil, Canola oil, Sunflower oil)
  • Artificial sweeteners and condiments

Find the full and comprehensive list on what not to eat here.

 

Tips when Dining Out

First thing’s first: find out if the restaurant offers gluten-free, low-carb and sugar-free items.

Then, follow these rules of thumb:

  • Stick to meat, veggies, and cheese (make sure they’re grass-fed, low-carb and unprocessed)
  • Getting a burger? Leave out the bun!
  • Read salad ingredients carefully (beware of high-sugar salad dressings and high-carb add-ons)
  • Avoid breaded and fried food
  • Ask about sauces, condiments, and garnishes that come with the dish
  • Only drink coffee, tea, and water
  • Don’t be tempted by dessert

Read more tips here and here!

Keto Diet Philippines Facebook page also sometimes reports “Keto Approved” meals you can order from restaurants found locally.

 

Sample Keto Diet Meals

Here’s a sample meal guide for beginners that’s simple and easy to make, sourced from dietingwell.com:

Monday

  • Breakfast: 3 Egg Omelet with Spinach, Cheese, and Sausage
  • Lunch: BLT Salad
  • Dinner: Baked Salmon with Asparagus

Tuesday

  • Breakfast: Bacon and Eggs
  • Lunch: Spinach Salad
  • Dinner: Cheese-stuffed Bunless Burgers

Wednesday

  • Breakfast: Healthy Baked Egg Muffin Cups
  • Lunch: Cottage Cheese, Walnuts, and Blueberries
  • Dinner: Meatloaf

Thursday

  • Breakfast: Healthy Baked Egg Muffin Cups
  • Lunch: Tuna Salad Lettuce Wraps
  • Dinner: Slaw Hash

Friday

  • Breakfast: Healthy Baked Egg Muffin Cups or Fat Coffee
  • Lunch: Spam Fries and Coleslaw
  • Dinner: Tacos

You can also find recipes from healthline.com or Keto Recipes Facebook Page.

For local Keto Diet Delivery Services, check out Ketos of Manila, Keto Diet Delivery Philippines, and Ketogenic Diet PH.

 

Are you on a Keto Diet? Share your tips with us below!

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