Keto diet: what can you eat?
With a normal diet of 2000 calories per day this amounts to:
- 75 grams of protein
- 20 to 30 grams of carbohydrates (with a maximum of 50g)
Starchy vegetables such as potatoes, corn and pumpkin have too high a carbohydrate content for a ketogenic diet. The same applies to a lot of fruit. Milk, beans, rice, pasta, bread: forget it. A carbohydrate-filled 'cheat meal' is also out of the question. The diet is labelled as extreme for a reason.
So what can you eat? Luckily, Damhert has a nice range of products which are completely keto-proof.
Our Keto products are mainly all oils, nuts, seeds and spices. Of course we also have biscuits in our range which are completely keto-proof (less than 5 grams per serving) and among the meat substitutes we also have a nice selection of keto vegetables (less than 6 grams per serving). You can recognise the Keto products by the Keto logo or the Low Carb claim. You can find all our Keto products under the Keto range in our webshop.
How come some products are Keto but still have a high carbohydrate value?
Pay close attention to the calculation! You have to subtract the value of the polyols from the carbohydrate value.
Polyols are sweeteners that taste very similar to sugar, without having an unpleasant aftertaste like many other sweeteners. They are also found in nature, for example in trees, plants, fruit and mushrooms. The best known types are xylitol, maltitol, erythritol and isomalt. Polyols are not absorbed by the body. They therefore leave the body through the faeces. As a result, they provide the body with much less energy than, for example, sugar. This is of course beneficial when you are on a diet and still have a sweet tooth from time to time.
With Damhert products, you do not need to count the polyols in the total carbohydrate intake you are allowed per day. We will clarify this with an example. Say your favourite biscuit contains 14 grams of carbohydrates, 10 grams of which are polyols. You only need to count 4 grams of carbohydrates instead of 14 grams for this biscuit.
A few tips:
1. Avoid empty carbohydrates: By this we mean certain types of food that are high in calories and low in nutrition. Some examples are: breakfast cereals, soft drinks, crisps, coffee drinks, sweets, sweetened tea drinks, juices, apple sauce, snack bars, frozen yoghurt, ...
2. Do not fear fat: Trying to survive on protein and low-carbohydrate vegetables very quickly results in fatigue, lack of energy and general malaise which ultimately makes it impossible to maintain the diet. So it is important to consume enough fats to provide the body with the necessary energy, without overdoing it of course, because you can also do the opposite and eat too much fat.
3. Go for green: when choosing low-carb vegetables, choose green ones such as spinach, cucumber, Brussels sprouts, green onions, green peppers, courgettes, broccoli, celery, lettuce,...