How ketogenic diet performs around meat?
Meat is one of the major staple food in the world, its available everywhere, at the same time
it's very rich in proteins, and also very safe, protein found in meat is generally of very high
quality, not only it has all essential amino acids, but also some fat, vitamins, and minerals
and because of this, all meat is the most important ingredient in most of the ketogenic diet, and
What is the nutritional composition of meat?
Although it will carry from source to source, we are providing only the average values provided
by USDA,, US Department of Agriculture
Daily Values, or in short DV%is based on 2000 calories diet, and other values are for 100 gram
DV %
Calories 143
Fat 3.5 gram 5%
Carbohydrates 0.0 gram
Proteins 26 gram 52%
Sodium 57 mg 2%
Potassium 421 mg 12%
Iron 6%
Magnesium 7%
Vitamin-D 2%
Vitamin-B-6 35%
Cobalamine 10%
apart from this, calcium,vitamin-C,vitamin-A all are just zero
As you see just 200 gram is enough for on day requirement, what we have to do top up by
fats, and that's what most people are doing
let's see
ketogenic diet and meat
Does it good to have a keto diet very rich in meat?
It is very important to bear in mind that the ketogenic diet is a diet that is within the
very strict parameters and they are
-very low carbohydrates, around 5% only
-proteins should not be more than 20%
-fats, which are the most important part of the diet should be around 75%
so, if we eat more meat then how these parameters can be achieved, and in the
end because of high protein we have taken by eating more meat, our objective
may just fail, no ketosis takes place so adhere to the proper ratios, and don't eat
more meat, so although its low carbohydrate diet but at the same time its also
low protein diet,(3)
So, in fact in your diet meat should be no more than one-fifth of your total meal
and fat should be considered from non-meat source only, of course, this is just
guideline it can carry from person to person
So, what is the best meat for a ketogenic diet?
First of all its better to avoid all those meats which are very rich in protein or if you
really want them than use them as minimum as possible, means only sparingly, so
what they are,(4)
skinless chicken breasts or fish
So apart from them, it's better to choose from the list below, but still, make sure
don't take much, they are still very rich in protein, we have preferred them because of
best fat-to-protein ratio
-Fatty cut of Steak, preferably, NY strip, ribeye, brisket
-Bacon,nitrate-free, preferably unprocessed
-Skin-on fatty fishes, such as salmon
-Offal, these are organ meats, such as liver, cheek, and heart
-Skin-on chicken only thighs and legs
What kind of vegetables we should use along with meat in the ketogenic diet?
So, what we have done, we have put meat in the back seat, means not to act in starting
role but act as a supporting role, now in this situation we have to look to what we should
use as add on, so first let say vegetables, here we prefer vegetables containing the lowest
possible carbohydrates, or in other words starches, and here the best choice is
-spinach ,cauliflower,leutus,kale,Brussels sprouts,broccoli
What kind of fats we should use along with the meat for a ketogenic diet?
This is a very important issue because its percentage in the diet is 75%, which means it's on
the front seat so, we have to make sure about correct choice, for fat, and also in a very correct
amounts, of course at the end of the day its very personal choice, some fats what we prefer
are
-Coconut oil, its first choice, for some people its smell can be a problem
-Butter, or ghee,(ghee is a chared form of butter)
-Avocados
-Olives
-Eggs
-Animal fats
So, where do we stand for meat used in the ketogenic diet?
One thing is very clear that using too much meat in the diet not going to reach anywhere
as it can very easily upset the desired ratios between protein and fat, so extra care should
be taken on this account, from ketogenic-diet-facts, this is very important to keep in mind
that meat is only should be in a supporting position in the diet, not in the front position
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