How to follow the ketogenic diet

My Typical Day:

Breakfast: 

2 slices of bacon

2 eggs scrambled with...

grated zucchini

spinach

slivered almonds

heavy cream

LOTS of cheese

Snack:

celery or carrots with peanut butter

or

tuna made with mayo and cheese

Lunch:

Taco salad -

ground turkey (with taco seasoning)

lettuce

sour cream

avocado

cheese

salsa

onions

cucumber

(whatever I feel like putting in it)

Snack:

basil pesto parmesian tilapia fillet (costco baby)

zucchini fried in butter with salt and pepper

Dinner:

hamburger on almond bread made with...

real hamburger

cheese

mayo

ketchup

onion

lettuce

tomato

pretty much anything else I want

steamed broccoli dipped in buttermilk ranch

Some days when I'm busy I eat a lot of cheese and nuts.

Everyone has their different favorite foods, but I'm sure plenty of yours can be found on the list. This list is based on foods with low total carbs or very high fiber, and high fat. Here's what I usually choose from:

Protein:

fish (tilapia, salmon, cod, mahi mahi, tuna etc.)

turkey

chicken

beef  

pork

fowl of any kind

nuts (almonds, cashews, pecans etc.)

seeds

eggs

cheese

cottage cheese

Fat:

butter

olive oil

flaxseed oil

coconut oil

fish oil

mayonnaise

ranch dressing

sour cream

tartar sauce

heavy cream 

avocado

bacon (yes, this is mostly fat so I'm listing it here)   

Vegetables:

lettuce

broccoli

onions

squash

zucchini

spinach 

sprouts

anything leafy and green

garlic

SPICES!!!

Fruits:

(If you choose to eat these you pretty much can't have carbs the rest of the day. your choice)

berries 

apples

oranges

grapefruit  

Grains: 

(If you choose to eat these you pretty much can't have carbs the rest of the day. your choice) 

quinoa
oatmeal
brown rice
sprouted grain low-carb bread (ezekiel is a good brand)
Use sparingly:
grains (only from the grain list)
fruits (only from the list) 
carrots
tomatoes
tomato sauce
green beans 
cauliflower
salsa
baker's chocolate or unsweetened cocoa
vanilla
sweeteners:
-stevia (the best for you)
-erythrytol
-truvia
-xylitol 
NO SPLENDA. SPLENDA IS BAD. so is aspartame and dextrose and all that other stuff that claims to be healthier than sugar. they're not


AVOID:
wheat (like the plague...)
corn or anything made with it (corn is just plain bad for you. don't eat it anyway)
white rice or anything made with it
high-sugar fruits (bananas, kiwi etc.)
sugar
syrup
potatoes
legumes
peas
pasta
crutons
chips, crackers, bagels, bread, cereal etc. you get the point

 
 

 

Here's the official KD food pyramid (my version is a little different):

Successful keto dieting is all about properly balancing your macronutrient ratios. It is generally recommended that ketogenic dieters should consume about 60% of their macronutrients from fat, 35% from protein, and 5% from carbohydrates.
Carbohydrate intake should generally be limited to less than 50 grams per day. When starting out, it is generally recommended that you limit your carbohydrates to 20 grams per day, as being strict initially will make sure you enter ketosis, and help you learn the ins and outs of successful low carbohydrate dieting. In your first few weeks, it is helpful to obsessively and accurately track every morsel of food or liquid that enters your body. (Many of us that do keto use our smartphones to keep track of our food consumption) After a while, you start to develop an understanding of how many grams of carbohydrates are in different kinds of food, and you quickly learn how to adjust your dietary habits to a low carb lifestyle.

How do I know I’m doing the Ketogenic Diet right?

Many people choose to buy a product called Ketostix, which allow you to check the ketone levels of your urine. When in ketosis, our bodies excrete excess ketone bodies through our urine, sweat, and breath. This is handy because we can check to see if ketones are present in our urine. If they are present in any amount, your body is in ketosis and you can be certain that you are sufficiently limiting your carbohydrate consumption. Once you get the hang of the ketogenic diet, and you are able to stay in ketosis consistently and effortlessly, you can raise your carbohydrate intake until you find your body’s “sweet spot” – that is, the amount of carbs you can eat each day and still stay in ketosis. Just because you’re in ketosis does not necessarily mean that you are doing keto correctly, however – maintaining proper macronutrient ratios is important. Your body needs sufficient levels of protein to preserve muscle mass, and enough overall energy to keep your brain, organs, and muscles happy.


This info was copied from theketogenicdiet.org