A ketogenic diet transforms your relationship with food. Here, we’ll delve into the various foods to enjoy, limit, or avoid, and learn about macronutrient ratios and the importance of nutrient density.
- Foods to enjoy on a ketogenic diet: Emphasize foods rich in healthy fats, moderate in proteins, and low in carbs. This includes foods like fatty fish, meat, avocados, nuts, and leafy green vegetables. You can also enjoy local dishes with a twist, like Sambal Stingray without the rice.
- Foods to limit or avoid: High-carb foods, such as bread, pasta, rice, and sugar-laden beverages and desserts, should be limited or avoided. This also extends to high-carb local favourites like Laksa and Chicken Rice.
- Understanding macronutrient ratios: On a ketogenic diet, the majority of your caloric intake should come from fats, with adequate protein and minimal carbs. The typical macronutrient ratio is 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
- Importance of nutrient density and food quality: Beyond macronutrients, it’s crucial to focus on nutrient-dense foods that offer vitamins, minerals, and antioxidants. Choosing quality food sources, such as grass-fed meat and organic vegetables, can also contribute to better health.