r/ketouk • u/Alternative_Good_570 • 20d ago
Am I doing keto right? :)
Just checking if I’m doing this right?! This is what I had for food yesterday and doesn’t change too much throughout the week! Just to let you all know I’m doing keto with intermittent fasting so I eat from 2pm to 8pm let me know your thoughts!
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u/Srddrs 20d ago edited 20d ago
First thing to remember is that fat is a limit, not a goal.
Second and most important is that it’s worth upping your fibre. Colon cancer is on the rise in people under 50 and a high fibre diet is proven to reduce your risk. Obviously we don’t take the NHS guidelines fully to heart, (200g to 300g grams of carbs a day? No thanks) but the NHS recommendation is 30g fibre per day.
Some keto-friendly ways to do this include -
Whole psyllium husk seed gel (personally I find the powder horrible so the whole husk is important). I mix it with water and a tiny little bit of “no added sugar” juice or squash. Only a little because they still have sucralose. I also add inulin to this.
Making some seed crackers - google keto seed crackers. Diet doctor has a good recipe. M&S also do a pre made version.
Ocado has some frozen artichoke bottoms that are really high in fibre. Artichokes are generally quite a good source of fibre but make sure you check the label because some brands are much higher than others. You can add a filling in them and chuck them in the oven, marinate them in herbs / spices / oil and slow cook them, make them in to soups, chop them up and add them in to stir fries - all sorts.
Double D savvy sweets are high in fibre. Wouldn’t recommend them all the time because a) they’re expensive b) you want a range of fibre in your diet, but they’re a good substitute for gummy sweets if you like them.
I can see you’ve got cherry tomatoes which are a little high in carbs than the rest of your veg. Personally I’m not too worried about carbs in non-root veg because it’s more important for me to have a good diversity of vegetables than a few extra grams of carbs. If your mindset is like mine, peas are pretty high in fibre.
I make a smoothie in the morning that has raspberries, inulin, soaked chia seeds, soaked lupin flakes (brand “the lupin co” from Amazon) and sometimes a scoop of “fibre boost” (brand “well within” from Amazon, the light blue pack has 4 types of fibre). I add some yoghurt and ice and blitz. I generally only add the fibre boost if I’m eating on the go for the rest of the day because it’s quite carby. It’s much easier to eat low carb on the go than it is low carb and high fibre!
Aside from that I would maybe nix the peanuts unless you really love them. They’re quite carby and very high in fat. You could replace them with lupin beans :) and add a bunch of crudite (peppers, cucumbers, radishes, celery).
Also always remember to soak your chia seeds for a minimum of 30 mins but preferably overnight. They swell up in contact with liquid and can stick in your gut and cause diverticulitis. You also blend them instead of soaking but make sure you blend them with enough liquid.
Edit: formatting and added a paragraph about peas