I got a lot of mail about the ketogenic diet. Most of these mails were about writing a ketogenic diet list and writing appropriate foods.
But since the diet should be personalized, this article has been in my opinion for a long time.
I finally found the solution through my own calculation and application technique. So I’m going to tell you how I created my ketogenic diet list, and you’ll be able to benefit from my methods for your own system.
I will also list the foods suitable for ketogenic diet in the second part of the article. Thus, all questions that you have in mind during the diet process will be answered.
Ketogenic diet list
We will do everything step by step.
But I have a warning!
A ketogenic diet is a diet that must be used for medical purposes and must be followed by a physician.
Therefore, please do not start a ketogenic diet without consulting your doctor.
Step 1: Choose the type of ketogenic diet
Our first priority is to choose the ketogenic diet type. 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 you will apply to adjust the macro nutrient balance.
For example, in the classical ketogenic diet, blood ketone levels are very high and should be used in individuals with neurological problems (brain tumor, epilepsy) in general.
If you want to lose weight or take a low-carb diet one step further, my advice is a high-protein, targeted ketogenic diet.
In this diet, you get relatively more protein than other ketogenic nutrition types, and if you are doing sports, you can meet the need for carbohydrates after exercise.
Step 2: Calculate Macros
The second thing we do is pick the right macros. To calculate macros, you need to set a calorie target.
First I want to touch on the calorie target. Because too many people are confused about it.
Formulas available to calculate calories. You can get an average value through these formulas. But these values never produce 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 should make a calculation for calorie intake, then increase / decrease depending on your target. You can use the daily calorie requirement calculation tool to do calorie calculation.
Since I will evaluate the subject over me, I share the target calories I set for myself. My daily target is 1800 calories.
Now it’s time to calculate macros.
Carbohydrate calculation
Since our focus is on low carb intake, we first determine our carbohydrate macro.
My target is 45 grams of carbohydrate per day. The daily calorie load of this amount is 45 * 4 = 180 calories.
To enter ketosis, theoretically, you should take less than 50 grams of carbohydrates per day. I’m a bit comfortable as my goal is to keep my ketone level at a moderate level.
For higher ketone levels, you should keep your carbohydrate level below 30 grams to start.
Protein calculation
To find the right amount of fat, I want to calculate my protein need as a second to avoid missing protein while doing sports.
My target is 1.2 grams of protein per pound per day. If we continue to calculate over 90 kilos, we reach 90 * 1,2 = 118 grams of protein. The reflection of this amount of protein in the diet is 118 * 4 = 472 calories.
Excessive protein intake can cause you to quit ketosis, similar to carbohydrates. For this reason, you can increase the calories from protein in your total calorie need up to 35-40%.
Oil calculation
Now macros are beginning to take shape. The final step is fat intake. We collect calories from carbohydrates and proteins and remove them from our daily needs. 1800- (180 + 472) = 1148
This value (1148 calories) refers to the calories we need to get from fats. We use the 1148/9 process to find the amount of oil and find the value of 128 grams.
While calculating,
9 calories of 1 gram fat,
4 calories of 1 gram carbohydrate,
4 calories of 1 gram protein,
you need to know.
Now our macros are ready. 45 grams of carbohydrates, 118 grams of protein and 128 grams of fat. So how do I handle them? Here’s my answer.
Meal creation for ketogenic diet
It is not difficult to eat on a ketogenic diet. It’s hard to change your diet. Let’s go to my samples.
1 day
Lunch (12:00)
Buttered omelette (a spoonful of butter) prepared with three eggs.
A bowl of steamed broccoli and 2 spoons of olive oil and half a lemon.
Snacks (15:00)
A bowl of full-fat home yogurt.
50 grams of oatmeal.
Evening meals (18:00)
Baked meatballs made with 300 grams of beef minced meat,
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.
2 days
Lunch (12:00)
Butter omelette (two spoons of butter) prepared with three eggs.
A bowl of steamed cauliflower over 2 spoons of olive oil and half a lemon.
Snacks (15:00)
A glass of kefir,
5 pieces of whole walnuts.
Evening meals (18:00)
Grilled 350 grams of turkey breast meat
2 spoons of olive oil and half a lemon on a bowl of seasonal greens
A handful of peanuts.
Macros: 50 grams of carbohydrates, 108 grams of protein, 122 grams of fat. Total calorie intake.
You see, modifying the cooking, preparation processes of the foods you normally consume and finding the right ingredients is enough to start the ketogenic diet.
I have never used expensive resources such as coconut oil and avocado which are very popular. This is to show you that “expensive and cool” resources are not required.
If you want to have a ketogenic diet for medical purposes, you need to do more restricted protein and carbohydrate intake. In such cases, close follow-up, special meals and support foods are required. My example is more moderate and practicable by everyone.
You’ve seen sample meals, but do you know which foods you should choose to prepare your own meals?
Foods suitable for ketogenic diet
I will try to give you an extensive list. But it’s impossible for the list to contain all the nutrients. So don’t forget to use your logic for the shortcomings.
If you want to get more detailed information about the contents of nutrients, you can take a look at the nutritional value database, my supplements for ketogenic diet supplements for ketogenic diet.
Protein sources
The sources of protein you consume in the ketogenic diet are generally considered reliable. It’s important not to overdo it here.
Choose:
Fatty red meat,
Chicken meat,
Turkey meat,
The fish,
Offal (such as liver and spleen),
Cheese,
Egg.
Stay away:
Processed meat types (salami, sausage, smoked meat),
Deep sea fish,
Milk (especially if UHT),
Poorly produced meat products (animals fed antibiotics, ready-to-eat animals).
Carbohydrate sources
Carbohydrates are our most important sensitivities in the ketogenic diet. What you need to pay attention to here is the quality and quantity of carbohydrates.
But the priority is always the amount. In other words, ketogenic diet can be eaten rice without theoretically exceeding the carbohydrate limit, but unfortunately this is very difficult in practice.
So always follow the proper carbohydrate sources.
Choose:
Vegetables (such as broccoli, lettuce, spinach, chard, cabbage, leek),
Low sugar fruits (avocado, lime, coconut, grapefruit etc.),
Coconut flour or almond flour.
Legumes such as beans, lentils can be consumed in a limited way.
Stay away:
Sugary fruits (banana, mango grapes),
Wheat flour and other wheat products,
Products containing dense starch, such as potatoes.
Oil sources
Fat is the most important caloric source of the ketogenic diet. So it’s important to make a good choice. Also note that poor choices can cause blood fat to deteriorate.
Choose:
Extra virgin olive oil (for raw use),
Coconut oil (for cooking and raw use),
Butter (for cooking).
Stay away:
Seed oils (sunflower, corn, canola),
Margarine.
Other foods
I know that your diet is not just carbohydrate, protein and fat sources. I have listed the food groups that are frequently asked to me and listed my comments.
Sauces:
Since the ketogenic diet is very limited, it usually contains unsavory foods. This situation requires more sauce. But now many sauces are supplemented with fructose syrup, which is a complete carbohydrate store.
The sauces that I recommend will be mustard without sugar addition and mayonnaise prepared by yourself.
nuts:
Nuts are our friend because it contains healthy fat and many other important foods. What you need to pay attention to here is quantity. As long as you know your limits, you can consume almost all nuts.
Nevertheless, if you like my suggestion, my favorites are nuts, almonds and walnuts as limited.
Flavors:
He is a preferred support in the diet due to lack of calorie load. My approach is not so limited.
Although it does not harm the ketogenic diet, you should avoid sweeteners that have very big question marks. If you are going to use sweetener, natural stevia is the best choice.
I think we’ve been studying general considerations for creating a ketogenic diet list. Do you have questions about the topics I did not mention in the article? Don’t forget to share with me through the comments.
