Meal planning can make it easier for people following a ketogenic diet to keep track of the foods they eat. But the diet is more specific than simply choosing meals that are low in carbohydrates.
A ketogenic, or keto, diet is a high-fat, very-low-carbohydrate eating pattern with a moderate amount of protein. Restricting carbohydrates causes the body to rely more heavily on fat for energy and produce ketones, a state known as ketosis.
There is no single standard keto meal plan. Common versions substantially restrict carbohydrate-rich foods, including bread, pasta, rice, many cereals, potatoes and some fruits. The exact amount of carbohydrate allowed can vary between versions of the diet.
Building meals
Planning meals ahead can help people identify foods that fit their dietary pattern while making sure meals still contain a range of nutrients.
Foods commonly used in keto-style meals include eggs, fish, meat, non-starchy vegetables, nuts, seeds, avocados and sources of unsaturated fat such as olive oil. Mayo Clinic’s Healthy Keto approach also emphasizes vegetables, lean protein and sources of healthier fats such as salmon, avocado, nuts and seeds rather than relying heavily on foods high in saturated fat.
Vegetables can be included in meals such as salads or cooked dishes. A salad, for example, can combine leafy vegetables with cucumber, tomatoes, avocado, nuts or seeds and a suitable dressing.
Fish such as salmon can also be included as a source of protein and unsaturated fat. Other meals can combine eggs or another protein source with non-starchy vegetables and a source of healthy fat.
Watch the foods that do not fit
Some foods mentioned in older keto meal-planning advice do not generally fit a strict ketogenic diet. Bananas, apples, bagels, pasta, macaroni, pretzels and breadsticks contain carbohydrates that can make it difficult to maintain the very low carbohydrate intake associated with ketosis.
The same applies to many conventional breakfast and snack foods. A meal described as “low-carb” is not necessarily ketogenic, since keto diets generally require a much greater restriction of carbohydrates.
Protein also should not simply replace carbohydrates without consideration of the overall diet. Unlike some high-protein diets, ketogenic diets generally use moderate amounts of protein because excessive protein intake can interfere with ketosis.
Nutritional balance matters
Restricting several food groups can make it harder to obtain enough fiber and some vitamins and minerals. Harvard’s Nutrition Source notes that people following a ketogenic diet need to pay attention to dietary variety and nutrient intake because foods commonly restricted by the diet can provide important nutrients.
The quality of the fat consumed also matters. Mayo Clinic’s Healthy Keto approach favors foods such as olive oil, avocado, salmon, nuts and seeds rather than making bacon, butter and cream the main sources of fat.
A ketogenic diet can also cause short-term effects such as headaches and constipation, and its long-term health effects remain an area of research. Its restrictive nature can also make it difficult for some people to maintain.
Anyone considering a restrictive eating pattern should discuss it with a qualified health professional, particularly if they have an existing medical condition or have specific nutritional needs.
You may also enjoy ground beef that has been trimmed and mixed with barbecue sauce and white vinegar or microwave-friendly popcorn that has been reheated.
If you feel like getting away from snacking all together, you may prepare your own yoghurt-covered pretzels, bagels, or breadsticks!
