What to eat in Keto?

Keto Grilled breakfast

Starting ketogenic diet/lifestyle in the Philippines is a daunting task, because of the limited information about the keto food choices, so I put some of the foods that you can eat and play around with your meal plan. I’m sure that my list is not perfect, feel free to discover high fat & low carb foods that you can add.

Fats & Oils

In ketogenic diet/lifestyle, fat will be your main source of energy and the largest part of your calorie intake (60-75%).

  • Coconut oil
  • Butter
  • Lard (Pork Fat)
  • Tallow (Beef Fat)
  • Bacon – Don’t buy maple and sugar cured bacon. Pick the brand with 0 or < 1 gm carbs per serving. Personally, I buy the unflavored bacon from Savemore’s meat section.
  • All purpose cream (Heavy whipping cream alternative, Magnolia and Nestle brand are low carb, read the label see if it’s 1gm or fewer carbs)
  • Fermented Dairy
    • Heavy whipping cream
    • Aged cheddar
    • Blue cheese
    • Cottage cheese
    • Cream cheese
    • Feta
    • Mozzarella
    • Parmesan
    • Sour cream
  • Chicharong Baboy or Pork Rinds (Make sure it was cooked in coconut oil, not vegetable oil)
  • Chicken Skin Chicharon (Make sure it was cooked in coconut oil and no breading)
  • Avocado
  • Olive Oil
  • Nuts
  • Peanuts (eat moderately, it’s a bit high in carbs)
  • Flax Seed
  • Fatty Fish
    • Dilis
    • Tamban
    • Tawilis
    • Salmon
    • Tuna
    • Tangigue (Spanish Mackerel)
  • Seafood (All seafood are good)

Protein Sources

Grass-fed meat is the preferred type of meat, but grain fed is also fine, just take fish oil supplement as an additional source of omega 3.

  • Egg (also a source of fat)
  • Pork
  • Beef (Most likely the beef sold in your local market is grass fed)
  • Carabeef (Carabao Beef, available in provinces this is grass fed for sure)
  • Chicken
  • Liver
  • Organ meat
  • Goat Meat
  • Lamb
  • Fish & Seafood
  • Other meats (Exotic ones)
  • Processed Meats (Read the label and be careful of added sugar, 0-1gm per serving is ok)
    • Sausages
    • Bacon
    • Ham
    • Corned Beef

Vegetables (Carbohydrate Source)

Here is the list of low carbs, non-starchy vegetables that you can eat on a keto diet

  • Alugbati – Malabar spinach
  • Ampalaya – Bitter melon
  • Asparagus
  • Bawang – Garlic
  • Bitsuelas – Baguio Bean
  • Brocolli
  • Carrot – This is a bit debatable, carrots have high glycemic index, but very low glycemic load, you need to eat at least a pound of carrots to spike your insulin.
  • Cauliflower
  • Kalabasa – Squash
  • Kamatis – Tomato
  • Kangkong – Water spinach
  • Kinchay – Chinese celery
  • Kundol – Winter melon
  • Labanos – Radish
  • Labong – Bamboo shoot
  • Letsugas – Lettuce
  • Linga – Sesame
  • Luya – Ginger
  • Luyang dilaw – Turmeric
  • Malunggay – Moringa
  • Mustasa – Mustard
  • Okra
  • Patani – Lima bean
  • Patola
  • Pechay – Bok Choy
  • Pechay Baguio – Napa cabbage
  • Pipino – Cucumber
  • Puso ng saging – Banana heart
  • Repolyo – Cabbage
  • Saluyot – Jute
  • Sayote
  • Sibuyas – Onion
  • Murang Sibuyas – Green onion
  • Sigarilyas – Winged bean
  • Singkamas – Jicama
  • Sitsaro – Sugar pea
  • Talong – eggplant
  • Toge – Bean sprouts
  • Upo – Bottle gourd
  • Wansoy – Cilantro
  • Zucchini

Condiments

  • Basil
  • Cayenne pepper
  • Chili powder
  • Cilantro
  • Cinnamon
  • Cumin
  • Lemon or Kalamansi
  • Nutmeg
  • Oregano
  • Paprika
  • Parsley
  • Pepper
  • Rosemary
  • Salt
  • Thyme

Sweeteners

You don’t have to miss sweets in keto, you can use alternative sweeteners listed below.

  • Stevia – There are two brands available in the Philippines that I know of
    • this brand is ok, stevia & erythritol mix
    • DON’T BUY this one, it contains maltodextrin
  •  Erythritol – 70% sweetness of sugar with a cooling aftertaste  (Imported not available yet in the Philippines)
  • Xylitol – I prefer xylitol because, it tastes like sugar, without the harmful effects at least in humans, the problem with xylitol is it’s deadly to dogs because it triggers a high insulin response that’s potential to kill your dog. (Not yet available in the Philippines)
  • Monk fruit (Imported not available yet in the Philippines)

Baking Goods

You can still make bread and cakes in keto, using low carb/gluten free flours

  • Coconut Flour – You can buy coconut flour in lazada.com or shopee.com, I haven’t seen it yet in local grocery stores.
  • Almond Flour – Also this is not available yet in the Philippines, but you can buy it in lazada.com or shoppe.com
  • Pysillium Husk – This will serve as binder for coconut flour and almond flour to  create a less crumbly gluten-free bread or cake
  • Xanthan Gum  – Added to low carbs flour to mimic the elasticity and texture of gluten

October 15, 2017 at 4:08 pm by PinoyKetoAdvocate