Making a ketogenic meal
Making a complete ketogenic meal from scratch means choosing ingredients, weighing them accurately, preparing them and calculating the ratio. Here is the process step by step.
Step 1: Choose ingredients
Start with a protein source (meat, fish, egg), a fat source (butter, oil, cream) and possibly a small amount of vegetable. Keep in mind that the fat source must be large enough to hit the ratio.
Step 2: Weigh and calculate
Weigh each ingredient in grams and look up the nutritional content. Sum fat, protein and carbohydrates. Calculate the ratio with the formula: (fat × 9) / ((protein + carbohydrate) × 4). Adjust the amounts until you hit the target ratio.
Step 3: Prepare
Fry, boil or steam the ingredients gently. Use the fat in the preparation – it is part of the meal. Make a sauce from the fat and a little cream to increase the fat content and flavor.
Step 4: Serve and store
Serve the meal immediately, or portion and store. In the Ketolio app, you can save the entire meal with ingredients, amounts and calculation, so you can use it again later without recalculating.