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Ketogenic Foods

The ketogenic diet (keto for short) has become increasingly popular amongst individuals looking to improve their diet and lose a little weight. The keto diet is essentially a very low-carb diet that focuses on consuming little or no carbs including limiting fruits, starchy vegetables and pasta. It focuses on consuming high-fat foods similarly to the Atkins diet.

Can you be vegetarian or vegan on a keto diet? Yes of course! Full fat tofu, tempeh, nutritional yeast and coconut products (with the exception of coconut sugar) will become your best friend on a vegan keto diet. Because a vegan keto diet is a lot more restricted than your average vegan diet it is highly important that you supplement vitamins such as high quality B12, vitamin D and minerals including iron and calcium to keep the body healthy and working efficiently.

Benefits of the keto diet

Reducing the amount of carbohydrates you consume puts your body into ketosis. Ketosis is a metabolic state that increases your rate of metabolism and the body begins to use the fat consumed in order to provide the body with energy. The increased energy and metabolic rate from the keto diet makes it is highly popular for those who may be in the fitness industry or simply love to work out.

When the body burns fat for energy it can also turn any fat in the liver into ketones. Research has shown that letones in the body could help to supply the brain with energy making you feel more awake throughout the day.

What can you have on a keto diet?

The keto diet focuses on increasing healthy fats and reducing carb consumption. There are a vast amount of articles to be found online to gather all the knowledge you may need to start this new regime. Examples of keto foods available:

  • Vegetables - choose vegetables that grow above ground i.e broccoli, peppers and courgettes and low carb vegetables such as green vegetables, peppers, mushrooms and onions
  • Salad foods - tomatoes, lettuce and other leaves, cucumber
  • Avocados - a great source of healthy fats
  • Fish and seafood - healthy fats that include omega
  • Meat - high quality varieties
  • Full fat tofu and tempeh
  • Cheese, dairy products and vegan full fat dairy alternatives - unprocessed cheese including cheddar, mozzarella and vegan cream cheese, full fat milk or coconut milk, coconut yoghurt and coconut cream or dairy full fat cream
  • Eggs - choose high quality eggs
  • Olives
  • Fermented foods - fermenting foods could reduce the carb content. Try adding sauerkraut to salads to keep things exciting
  • Coconut oil and healthy fats such as olive oil, avocado oil, nut oils and MCT oil
  • Unlimited tea and coffee - enjoy a range of herbal teas to suit your mood
  • Nuts and seeds - low carb nuts and seeds such as almonds, macadamia, peanuts, pumpkin seeds, hemp seeds and sunflower seeds
  • Herbs and spices - add excitement to meals and experiment with flavours
  • Dark or sugar free chocolate - containing a high percentage of cocoa i.e 80-100%

Tip: Try making your own bread using keto-friendly ingredients to replace regular breads that you may feel you’re missing out on. You can even use the basis of keto-friendly bread making to create your own keto pizza - top with chopped peppers, tomatoes, cheese and olives.

Stock up on a range of herbal infused teas to have throughout the day for a caffeine-free hot beverage that quenches your sweet tooth.

Foods to avoid on a keto diet:

  • Fruit - most fruits are excluded with the exception of berries (all fresh berries) in small servings
  • Starchy vegetables - root vegetables including all types of potatoes, carrots, turnips, parsnips
  • Grains - starchy grains such as wheat based products bread, pasta, rice and cereals
  • Beans and legumes - this includes lentils, beans and chickpeas
  • Fats- unhealthy fats and processed oils
  • Sugary foods - sweets, chocolate (except dark), fruit juice, cakes, biscuits and high sugar condiments
  • Alcohol - high in carbs and could have an effect on the results of the keto diet

Tip: If you feel you are missing carbs in your diet try using cauliflower to make rice and healthy pizza bases. You can also use courgettes to spiralise and make pasta or use as boats to create keto friendly ‘potato’ skins.

Are there different types of keto diets?

Yes. Depending on your lifestyle there are a range of different types of keto diets that you can embark on. These are:

  • Standard keto diet - The standard keto diet consists of an extremely low carbohydrate diet, high fat content and a sufficient amount of protein. This is the most recommended out of the four types if you choose to embark on the keto diet as it has the most research conducted.

  • High protein keto diet - This is simply the standard diet with an increased amount of protein. Simply reduce the amount of fat to increase the amount of protein keeping the small amount of carbohydrates the same.

  • Targeted keto diet - This is ideal for those who have a very active lifestyle and workout often. It allows you to consume (and enjoy) carbohydrates after a workout.

  • Cyclical keto diet - This type of keto diet is one of the most popular as it allows you to consume carbs 2 days of the week. SImply enjoy a standard keto diet 5 days a week and refeed with carbohydrates on the other 2 days.

Shop from our range of keto friendly foods below and team with fresh produce to create the perfect keto snacks and meals. Whether you are looking for keto snacks, keto supplements and protein powders or ingredients to make your own snacks, baking and meals - we’ve got you covered.


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