I’m updating this post after 6 years of practising a low carb high fat ketogenic diet. This is the diet that I have followed off and on over the years. When I follow the diet I feel light and full of energy. But I do have a habit of eating normally whenever I go on holiday, visit my Mother or during Christmas and New Year. Hey! I’m alright with that. My body seems to adapt well to moving in and out of ketosis.
Since I wrote this I have changed my opinion on what a low carb diet really (I noticed I even ate scrambled tofu GOOD GRIEF!!!) is from 80 grams of carbohydrates per day to under 20 grams a day, and the total calories from fat needs to be in the range of 80%.
I have been influenced by a number of books particularly these Keto Clarity, Bulletproof Diet and The Science and
Anyway here is a list of the types of foods I am eating these days.
Keto Diet Breakfast Ideas
Bulletproof Coffee – 1 tbsp MCT Oil (Brain Octane), 1 tbsp coconut oil, 1 tbsp butter, 1 scoop protein powder and 1 tsp cocoa powder. All blended with a mug of very strong coffee. Warning it is a bit addictive! Another warning don’t try to drink this if you are not used to it, increase the fats in the drink slowly so you don’t upset your tummy.
Bacon and Eggs
Omelets, cheese, ham, bacon
Last night’s leftovers reheated.
Keto Lunch Ideas
Meaty bone broth soup (homemade with leftover meat)
Omelets – ham, cheese or bacon or even all three together
Leftover meat hash with low carb veg
Any of the above with low carb salad vegetables like lettuce and cucumber.
Keto Diet Dinner Ideas
Any meat I love roast pork belly, pork chops, roast leg of lamb.
Roast Chicken or Duck
Beef steak with a butter based sauce
Low carb salad, lettuce, cucumber and radish.
Low carb cooked vegetables, cauliflower, kale, cabbage, Brussels sprouts,
Keto Diet Snack Ideas
Funnily enough, once I’m in full ketosis the need for snacks just doesn’t exist. Once I have a Bulletproof coffee in the morning all urges for snacks disappear rapidly. Sometimes I even forget to eat!!! However if I did become hungry between meals then I would eat either a lump of cheese, a boiled egg or have another bulletproof coffee. If you are looking for more interesting snacks like a low carb crustless pizza with cream cheese.
Recommended Keto Diet Books
The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your LifeKeto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat DietThe Art and Science of Low Carbohydrate Living: Life-Saving Benefits of Carbohydrate Restriction
Here is the original article from 3rd June 2011 (what was I thinking!)
Basically, I intend to follow the principles of low-carb diet eating as described by Dr. Eades in his book protein power. In the book he gives a formula so that you can work out how much protein you should eat in one day. Using this information you can work out the quantities of protein dense food to eat at breakfast, lunch and dinner together with some snacks in between if hungry. I have also read and incorporated some aspects of the Atkins diet to my daily meals.
Here is a run down of my low carb diet menu.
Ideally, I’m aiming for below 80 grams of carbohydrates per day this is a diet that would be described as low carb. Carbs at this level should promote slow weight loss.
Add the protein part of the meal to low carbohydrate vegetables and you can make an interesting and varied diet.
Low Carb Diet Menu – Breakfast
Breakfast Omelettes – made with 3 – 4 eggs choose from mushroom, cheese, bacon or a mixture of all three.
Kippers with grilled tomatoes
Scrambled tofu – mash the tofu with a pinch of turmeric, and curry powder, fry for a couple of minutes, sprinkle cheese on top.
Salad with Chicken and broccoli
Chicken soup (homemade so you know what’s in it).
Lamb or beef burgers with coleslaw
Any meat e. g. lamb or pork chops with low carb veg.
Salad using a mixture of ham, chicken and cheese.
Sausages and low carb veg.
One of the best low carb veg is cauliflower. It can make a good substitute for potatoes if mashed with some butter and cheese.
I hope you have found my low carb diet menu to be helpful to you.