ruk·si

🥩 Ketogenic Diet

Updated at 2023-12-07 06:00

I seasonally follow a variant of ketogenic diet, and here are the rules.

Only eat:

  • eggs
  • meat
  • fish
  • chicken
  • cheeses
  • butter
  • heavy cream
  • olive oil
  • coconut oil
  • common mushrooms, check nutrients for other mushrooms
  • all spices, seasonings and hot sauces are fine as the amounts are so small

Especially avoid eating:

  • no sugar or honey in any shape or form
  • no grains like wheat or rice, so no bread or pasta
  • no vegetables
  • no berries
  • no fruits
  • tiny amounts of non-fish seafood
  • tiny amounts of nut
  • tiny amounts of milk

Drink options:

  • coffee and tea with a ton of cream or coconut oil, optional artificial sweetener
  • anything containing absorbing carbohydrates (sugar, fructose) is a big no-no
  • sugar-free sodas are totally fine for me, but I've heard that they don't work for everyone
  • hard spirits are fine (whiskey, vodka, gin)
  • most liqueurs (the sweet kind) are out of the question
  • dry wines are mostly fine, those with less than 3 grams of sugar per liter
  • beer is not really suitable, but a few won't hurt if you are otherwise strict

Supplements recommended:

  • vitamin Bs
  • vitamin D
  • calcium
  • magnesium in the evening

Sources