Brain, Heart & Gut-friendly Keto
Targets & Foods for 3 Popular Diets
The ketogenic diet (KD) for epilepsy has a classic ratio of 4 grams of fat to 1 gram of protein and carbohydrates, or 4:1. This means that people on the KD consume about 80–90% of their calories from fat, 6–8% from protein, and 2–4% from carbohydrates.
Your personal calorie and protein targets.
One gram of carbohydrates contains four calories. To calculate the number of calories in a food from carbohydrates, you can multiply the total carbohydrates by four. For example, 10 grams of carbohydrates contains 40 calories.
One gram of protein contains four calories. For example, if someone consumes 2,000 calories per day and 20% of those calories come from protein, they would eat 100 grams of protein, which is 400 calories.
One gram of fat contains nine calories, which is more than double the amount of calories found in a gram of carbohydrates or protein. To calculate the number of calories in fat, you can multiply the number of grams of fat by nine. For example, if there are ten grams of fat, you would multiply ten grams by nine calories, for a total of 90 calories.
Vegan
Fats — Olive Oil, Avocados, Omega 3 supplements, Chia, Flax seeds, Cocoa/Cacao, Walnuts; other nuts &seeds, in moderation.
Protein — Seitan, Tofu, Tempeh
Carbohydrates— Bell Pepper, Cucumber, Dark Green Leafies, Fresh Tomatoes, Peppers, Broccoli, Cauliflower, Brussels Sprouts, Zucchini, Summer Squash, Asparagus, Eggplant, Alfalfa, Cabbage, Lettuce, Raspberries, Blackberries, Sour and Bitter Citrus, Pickles, Onions, Kimchi, Sauerkraut, Balsamic Vinegar, Capers, Vegetable Broth, Seaweed, Shirataki noodles, Jicama, Mushrooms, Olives; all herbs and spices
Drinks — Coffee, Tea (including herbals, florals, spice blends; no sugar added), Agua Fresca, “Clean” juices and smoothies; pure spirits (gin, whiskey, vodka, tequila), low-calorie Kombucha; “ancestor drink” Water
Electrolytes — Along with adequate hydration; potassium, magnesium, sodium salts should be added to soups, beverages, salads, wraps, etc.
Vitamins & Supplements — Magnesium, D, Omega-3s, B-12, Iron, Calcium, Zinc, Iodine
Anti-inflammatory herbs & spices — Turmeric, Ginger, Rosemary, Cloves, Garlic, Cinnamon, Licorice Root, Oregano, Ashwanganda, Fenugreek, Chamomile, Rhodiola, Parsley, Holy Basil, Cilantro, Mint
Basic(alkaline) sugar substitutes: Stevia, Xylitol
Junk food: processed ingredients including many vegetable oils <link Vegan & Vegetarian Keto junk food>
Vegetarian (All of Above, Plus)
Fats — Eggs, Cheese, Cream, Milk (especially A2 and lactose free), full-fat unsweetened Yoghurt, unsweetened Kefir, clarified Butter (Ghee)
Protein — Eggs, Cheese, Cream, full-fat unsweetened Yoghurt & Kefir)
Carbohydrates — Egg Noodles, beverages
Drinks — milkshakes, regular smoothies, red wine
Vitamins & Supplements — Lactase
Omnivore (All of Above, Plus)
Fats — Meat, Fish, Seafood, Caviar, Stock
Protein — Gelatin, Meat, Fish, Seafood, Caviar, Stock, Bone broth
Vitamins & Supplements — Many Omega-3 supplements
