The keto diet is a bit of a difficult Eater. He doesn’t hate dairy, but although butter is allowed, yogurt usually isn’t. The same goes for Vegetables: You May (and must!) eating vegetables if you follow the ketodiet, but while leafy vegetables are given a green check mark, for example corn is forbidden. Walnuts, almonds and macadamia nuts are also allowed, but peanuts are a no-go. What’s the difference?
Whether a food in the keto diet is allowed or not depends mainly on how many carbohydrates are in it, apart from the fact that in the diet a lot of foods rich in fat are allowed. Remember that the ketodiet aims to reduce the amount of carbohydrates so that you only get 5 to 10 percent of your energy requirement from carbohydrates. As a result, your body is forced to go into ketosis and you burn fat instead of carbohydrates. You can get 10 to 20 percent of your daily energy requirement from protein, but most (70 to 80 percent) must come from foods rich in fat.
These percentages mean that in order to get enough fat every day, with every meal and snack you have to put a strong emphasis on the fat content.
What’s a little confusing is the fact that apart from the obvious sources of carbs, such as pasta, potatoes, and bread, and there are also many carbs are in the foods that you didn’t expect, such as fruits, vegetables, and fruits. And sometimes it even involves a surprising amount of carbohydrates, so for example yoghurt, corn and, you guessed it, even peanuts are not suitable for the keto diet.
Approved keto foods
Because there are different versions of the ketodiet in circulation, there is not really a universal list of approved foods. But the overview below gives a reasonable picture of what is and what is not ‘allowed’.
|fats: 70-80%||proteins: 10-20%||Carbohydrates: 5-10%|
Oils-coconut oil, olive oil etc.
Ghee (clarified butter)
Animal fats-duck fat, pig fat etc.
Some nuts(macadamia nuts, walnuts, almonds and pecans)
Dairy with a low lactose content, such as cottage cheese, ricotta and hard and old cheeses
|Non-starchy vegetables, such as leafy green vegetables, broccoli, cauliflower, brussels sprouts, asparagus, bell peppers, onion, garlic, mushrooms, cucumber, celery, and eggplant (aubergine)
Prohibited keto foods
|peanuts||Dairy with a high lactose content, such as yoghurt and milk||Bread
Flour and flour-based bakery products (including cakes, muffins, hot rolls and biscuits)
Foods with high added and natural sugars
Most types of fruit
Starchy vegetables such as potatoes, corn, beetroot and pumpkin
Quick breakfasts such as toast, oatmeal or a bowl of cereal with fruit are not allowed. So for your first meal of the day you need to take some time, for example:
- Bacon with eggs
- An omelette with keto-friendly vegetables and cheese
- Chia and berry pudding
- Potato-free cheese frittata
- Poached eggs with slices of avocado and ketovriendelijke in olie fried vegetables
With simple meals (let alone easy to take away), such as a healthy wholemeal sandwich, you won’t get to keto. So you have to appeal to your creativity:
- Sushi rolls without rice with salmon and avocado
- Salad niçoise
- Cauliflower and broccoli soup, with crispy fried pancetta
- Avocado stuffed with mixed seafood
- Bento lunchbox with keto-friendly snacks
It is not enough to prepare an evening meal with little carbohydrates: dinner should also contain a lot of fat:
- Zucchini noodles bolognese
- Roast chicken (with skin) and keto-friendly vegetables
- Fish in nut crust with salad or vegetables
- Lasagna with ‘ eggplant pasta’
- Salad wraps with meat sauce, avocado and cheese
In order to get the large amount of fat required for keto, your snacks must always contain fat:
- Vegetable sticks with nut butter or avocado puree
- A can of tuna
- A green smoothie of leafy vegetables, coconut milk and avocado
- A handful of keto-friendly notes
- A handful of Olives