MY KETO PLATE
The Protocol - Visual Calculation of Ketogenic Macros
a Eat 3 times per day, as follows:
1- As soon as you wake up, you must drink a supercharged coffee (recipe: one cup brewed coffee, 1 tsp MCT oil, stevia to taste). You can add exogenous ketones if you want. This is your first feeding time of the day, then you will have 2 full plated meals.
2- First meal/lunch: Prepare a “simple keto plate” following the visual calculation of ketogenic macros protocol. (Explained below)
3- Second meal/dinner: Prepare a “simple keto plate” following the visual calculation of ketogenic macros protocol. (Explained below).
4- Do not eat in between meals (no snacks).
5- If this is your first time trying keto diet, you may feel hungry from day 1 to day 3. In this case, you can eat fat-bombs or boiled eggs.
6- You may drink decaffeinated beverages or ketones. (I drink Perfect Keto base KETONES).
7- If you are an active person, and you exercise (intense activity) you may drink a zero carb protein powder shake before working out (I use perfect keto performance or perfect keto collagen), or add one protein portion to one of your “easy keto plate”.
8- Every day you must meet your vitamins and electrolytes quota.
9- If you want to lose weight faster, avoid dairy, keto flour (almond/coconut flour), keto desserts.
10-If you want to lose weight at your own pace, you may eat 2 keto desserts, or 2 keto tortillas, or 2 keto breads, or any other meal cooked or baked with keto flour. (Only two pieces per week. It doesn’t mean two of each, but a total of two)
11-Be active (workout, go for a walk, park your car far away from your destination, use stairs instead of elevators, etc.)
DO YOU WANT TO INCORPORATE INTERMITTENT FASTING?
Then instead of drinking your supercharged coffee as you wake up, wait until noon, drink it, wait 15-20 minutes, then have your first meal of the day.
Note: from 8pm to noon the next day you eat nothing, you drink nothing but water, herbal tea or black coffee. I recommend to add 1/2 teaspoon of Himalayan salt to your drinks during your fasting window.
Golden tip: Please do not snack, eat very well at lunch and dinner, get more protein if needed (the fatty ones are better), but don't increase your veggies, or carbs.
How my simple KETO PLATE looks like:
I divide my macro-nutrients into 4 groups.
- Green leaf salad
- Proteins
- Fats
- Carbohydrates and combo foods
Then I divide "my simple keto plate" into 3 parts (like the image below)
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| Keto Coach Magda, Advanced Nutritionist, CERTIFIED COACH PN1 - All rights reserved 2019 © |
1.- In the largest portion (half dish) I add my green leaf salad
2.- In a quarter of plate, I add my protein, I make sure my protein portion is not bigger than the palm of my hand (must be raw, if you calculate cooked protein the portion will fit on the palm of your hand, but do not cover your fingers)
*see photo below
[add photo]
3.- In a quarter of plate, I add my allowed carbohydrates or combo foods.
NOTE: This macronutrient "IS OPTIONAL" is not mandatory. Your plate always must always have salad, protein and fat. If you do not want the carbohydrate or the combo, do not consume it.
This portion of the dish (carbohydrates / combo) is primarily for you to add versatility and flavor to your dishes. It can be a sauce, a bottled dressing, a cheese, avocado, etc.
A combo food, is a food which contains protein or fat, but also has “carbohydrates”. As soon as I find carbohydrates in a food it will be added to my “carbohydrate” allowance.
4.-And finally choose good fats to cook or garnish your dish. To determine how much fat your plate should have, use the activity table below.
ACTIVITY TABLE
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| All copyrights reserved. Table by Keto Club Latino |
Your balanced dish with visual calculation of ketogenic macros should look like the first picture above:
What foods I use to create a simple keto plate:
THE LIST
Allowed foods
-GROUP 1 (GREEN LEAVES SALAD)
kale
spinach
lettuce
basil
parsley
cilantro
arugula
rucula
chard
watercress
-GROUP 2 (PROTEINS)
Fish:
All kinds of fish without exception. Trout, cod, bass, catfish, bluefish, tilapia, halibut, mahi-mahi, fresh salmon or tuna, etc.
Canned tuna, sardines and canned salmon (not containing sauces or sugars, in oil or water)
Seafood:
Clams, shrimp, crawfish, crab, lobster, crab legs, prawns, squid, octopus, mussels*, oysters*
* Oysters and mussels are high in carbohydrates. Therefore, you should limit the consumption to about 110 grams per day.
Poultry:
Chicken, quail, turkey, duck, ostrich, goose, pheasant, partridge, etc.
Meats:
Beef, pork, veal, deer, etc.
* Processed meats (bacon, ham, cold meats, sausages without flour, salami, pepperoni, etc.) eat them in moderation since they are cured with sugar, which will increase the amount of carbohydrates. Also try to avoid sausages and cold meats with nitrate added.
*You can eat pork rinds, but if they come in a bag you don’t count them as a protein portion, add them to your plate as a free side (they have zero carbs).
*If you can find a mexican carniceria (meat store) ask for Mexican chicharrones (pork rinds with meat) those have a good amount of pork meat and lard. You can count those as protein portion.
-GROUP 3 (Good Fats)
Grass fed butter, egg mayonnaise (not soy or olive oils) that do not contain added sugar.
Virgin oil (do not heat it, use only for dressing or spreads)
High temperature resistant oils such unrefined sesame oil, coconut oil, macadamia oil, avocado oil, ghee, butter, lard.
* In moderation because they have carbohydrates: Natural nuts and almonds, sesame seeds. (this seed is high in calcium) sunflower seeds.
-GROUP 4 (Carbohydrates and/or combo foods)
OPTIONAL – Eating carbs or combo foods it is not mandatory.
This group is mostly intended to add variety, color and flavor to your plate. It is better if yourdaily carbohydrate intake comes primarily from GREEN VEGETALES
Allowed low carb foods:
Vegetables
Celery, green or red cabbage, artichokes, broccoli, green beans, cauliflower (any variety), , nopales (cactus), cucumbers, green peppers, red peppers, yellow peppers, all kind of spicy peppers (fresh or dried), onion, hearts of palm, mushrooms , onion, green squash, zucchini, tomato (one half per day or one small roma tomato), chayote, eggplant.
Fruits -Daily serving: ½ cup of fruit
The only fruits allowed are: Strawberries (1/2 cup per day), raspberries (1/2 cup per day) Blackberries (1/2 cup per day) Blueberries (1/2 cup per day), the juice of one lemon per day, avocado is a fruit (avocado is a combo food – 1/4 avocado per plate)
Herbs, spices and dressings:
Fresh aromatic herbs, dry aromatic herbs, spices without added sugar, salt, pepper, chili powder, bottled sauces without added sugar, bottled sauces and bottled dressings (with no more than 2 net carbs per serving)
Allowed combo Foods:
NOTE: THERE ARE "COMBO" FOODS, which contain proteins, fats and carbohydrates at the same time (example: Dairy products)
Dairy products
Cream,sour cream, soft cheeses, semi-hard cheeses and hard cheeses.
Cheese is allowed, look for hard cheese or aged chees varieties, because have less carbohydrates.
Don’t over eat cheese, as they contain LACTOSE (this is a type of sugar)
*butter counts as good fat because its content of lactose is minimal.
* Use my rule of "2" when buying processed foods. Rule of 2: Read nutrition label and find out if your food has no more than 2 net carbs/sugars "per portion" if it does, you can eat it.
In this category we have foods like bottled dressings, bottled sauces, flavored coffee creamer, dark chocolate, unsweetened cocoa powder, etc. (just read labels)
Drinks
Herbal tea (without added sugar or dehydrated fruits), infusions without added sugar, coffee (two cups of caffeinated coffee per day), decaffeinated coffee, unsweetened hibiscus iced or hot tea, almond –cashew-coconut milk with no additional flavor nor added sugar .
Chicken, pork or beef broths (that do not contain sugar). Heavy cream, whipping cream (with no sugar added).
Water, tap or filtered water. Mineral water. Mountain spring water.
* Sugar free sodas are allowed once in a while, unless they are sweetened with stevia.
Artificial sweeteners:
Sweeteners have carbohydrates even if the label says they do not have it.
The recommended sweetener is liquid STEVIA liquid (most granulated stevia brands are a blend of dextrose and stevia. Avoid those)
Each 8 oz drink that has been sweetened with Stevia counts as “one portion”. I don’t recommend to drink more than 3 drinks that has been sweetened with stevia or artificial sweeteners per day.
* The consumption of sweeteners should be limited in this plan because the sweet taste sends a message to the brain confuses sweetener with glucose. The message of glucose reception causes insulin spike, which we want to avoid.
Vitamins and supplements:
One multi-vitamin per day
2000 iu Vitamin D per day
Electrolytes: 32 oz electrolytes drink per day (1/2 spoon Himalayan salt, 1/2 spoon imitation salt, 2 spoons magnesium powder)
I suggest to avoid these foods:
Alcohol, table wine, beer, eggnog, liquor, sugar, all fruits (except those that are on the list of allowed foods), honey, jelly, jam, frosting, whipped cream, yogurt, soft drinks, barley, milk, soy , flour, pasta, rice, brown rice, wholemeal pasta, spaghetti, lasagna, box cereal, oatmeal, natural cereals, cornstarch, maseca, bread, pita bread, pancake, donuts, churros, pizza, hamburgers, hot-dogs, tacos , toasts, cakes, BBQ sauce, ketchup sauce, teriyaki sauce, marinara sauce, Chinese food, Japanese peanuts, praline peanuts, snow, pudding, sweet bread, cookies, milkshakes, fruit smoothies, fruit juice, sausages, atole, sweets , carrots, potatoes, sweet potatoes, peas, chickpeas, bran, wheat, corn, popcorn, corn-based foods, chips, tortilla, cake, chocolates, candy, chewing gum, diet products, light products, fat-free products or low-fat, modified fats, margarine, molasses, corn syrup, syrup for cough, agave, fructose-based sweeteners, medicines with sugar. Watch for hidden sugars in your foods. Avoid meals prepared with any of the ingredients mentioned above.
This is a generic list, there are more forbidden foods, so just use tthe Rule of 2 I mentioned before. Do not eat foods with more than 2 grams of sugar/carbohidrates per portion.
This is a generic list, there are more forbidden foods, so just use tthe Rule of 2 I mentioned before. Do not eat foods with more than 2 grams of sugar/carbohidrates per portion.
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| photography: Perfect Keto |