You don't need to buy special foods to follow a diet based on ketosis. Rely on normal foods you can easily get at any grocery store, free of highly processed additives like soy. Normal foods in this context are those your great-grandparents would recognize as food, to use whole-foods advocate Michael Pollan's standard. Whole, unprocessed foods in their simplest, least processed state, free of hydrogenated fat, high-fructose corn syrup, flavor enhancers and other additives will help you get the all the nutrition you need on your low-carb, high-fat, moderate protein ketogenic diet.
Ketosis
Being in ketosis can help you burn fat from your body's fat stores and lose weight more easily by making your body switch away from using sugar derived from carbohydrates to using fat and ketones as its primary source of fuel. Before considering a ketogenic diet or any diet that drastically differs from your current dietary habits, consult with your doctor.
Soy-Free Foods
If you are allergic to soy, it is important that you eliminate it completely from your diet. Label reading is essential when buying commercially prepared foods to ensure no soy or soy-based ingredients appear in the ingredient lists. Some people avoid soy because they are concerned about its high levels of phytic acid that may interfere with the absorption of important minerals, or its phytoestrogens that have been linked to infertility and breast cancer, according to the Weston A. Price Foundation, a nonprofit, tax-exempt charity founded in 1999 to disseminate the research of nutrition pioneer Dr. Weston Price. Others are concerned that most soy grown in the U.S. is genetically modified, although scientists have not come to a consensus on possible hazards of GM foods.
Meat, Poultry, Fish and Eggs
Avoid soy-based meat imitations or fillers if you wish to avoid soy. Minimally processed, additive-free pork, beef, poultry, fish, seafood and eggs are the main source of protein on your ketogenic diet. Each of your meals should include a serving of protein from these normal foods to help you feel satiated and keep your muscle mass. For example, have eggs and sausages for breakfast, fish or chicken for lunch and either shrimp, pork or beef for dinner.
Fats and Oils
A ketogenic diet should be high in natural fats. Soybean oil is highly processed to be palatable and many people therefore do not consider it a "normal," natural fat. Soybean oil is used in many processed foods, but if you choose whole foods, it is easier to avoid. Commercially prepared mayonnaise and salad dressing, for instance, is almost always made with soybean oil, but you can make your own at home. Avoid low-fat products, and choose the normal, full-fat versions of butter, cream, sour cream, cheese and coconut milk or cream, Lard, coconut oil, olive oil, avocado, and bacon also fit into a ketogenic, soy-free diet. Always check the label to ensure that the carbs are low and that soy is not part of the ingredient list.
Nuts and Nut Butter
Nuts and nut butter are high in fat, moderate in protein and low in carbs, mirroring the optimal macronutrient ratio for a ketogenic diet. Choose natural, sugar-free nut butter and select unseasoned, raw or roasted nuts. Avoid soy nuts. Add a few almonds or walnuts to your salad, snack on a handful of macadamia nuts or spread almond butter on celery sticks. Although nuts and nut butter contain very little carbohydrate -- less than 5 g per ounce -- remember to count these carbs as part of your daily carb intake to ensure you stay below 50 g a day and maintain your state of ketosis.
Nonstarchy Vegetables
Your ketogenic diet can include plenty of nonstarchy vegetables as its main carbohydrate source. Nonstarchy vegetables usually do not contain more than 5 g of carbohydrate per cup. Use an online tracking tool or look up the carb content in food composition tables to track your carb intake from fresh vegetables, which -- like many normal, whole foods -- usually do not come with a nutrition label attached. Choose between onions, mushrooms, tomatoes, leafy greens, broccoli, cauliflower, bok choy, asparagus, artichoke, cucumber, celery or any of your favorite nonstarchy vegetables. Avoid starchy vegetables, such as corn, potatoes, yams, sweet potatoes and peas.
Cheese
Cheese has a very low carbohydrate content and is suitable soy-free option for a ketogenic diet. Choose full-fat cheese to ensure you get enough fat and energy in your diet. Hard cheeses generally provide less than 0.5 g of carbohydrates per ounce. If you choose to include cottage cheese or ricotta cheese, remember that 1/2 cup provides about 3 to 4 g of carbohydrates. Count these carbs as part of your daily carb intake.
References
- Epilepsy Foundation: Ketogenic Diet
- Protein Power; Metabolism and Ketosis; Michael R. Eades; May 2007
- FAO; Chapter 2 - The Role of Carbohydrates in Maintenance of Health; 1998
- USDA National Nutrient Database: Nutrient Data Laboratory
- Weston A. Price Foundation: Soy Alert
- Institute for Responsible Technology: GMO Dangers
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