Almost every type of eating pattern can be modified into a ketogenic approach. People who follow halal guidelines can choose those foods permitted by Islamic law and create their version of a halal low-carb diet.
In this article, we will discuss the halal ketogenic diet. Learn the benefits and the drawbacks of following this type of eating plan, how to get started with it, and which foods to eat or avoid. Finally, we’ll see a one-day sample meal plan with a shopping list.
A halal plan is where you limit your diet to include only those foods permitted to eat by those who practice Islamic teachings. Actually, the word “halal” means allowed or permitted in Arabic.
There are some foods, which are referred to as haram, which are prohibited. These foods include pork and any type of pork product, gelatin (unless made from fish), lard, alcohol, carnivorous animals, and birds of prey.
Plant-based foods like fruits, vegetables, and nuts are halal (as long as they have not been mixed with non-halal ingredients), but meat is only permitted if it has been prepared according to strict Islamic laws.
Halal keto is a low-carb, moderate protein, and high-fat eating plan that follows the eating rules stated by Islamic law. It has the traditional ketogenic macro distribution:
This meal plan is not intended for people who are insulin-dependent (either type 1 or type 2 diabetes), nor for people who are pregnant or breastfeeding.
Following a ketogenic diet has several benefits. The most common one people seek out is the weight loss obtained. The first month is when you usually shed the most pounds. This happens quickly due to water loss. The following months see weight loss becoming more stable, often 1 to 2 pounds per week. Still, you can get good results when following a low-carb program.
There are other possible benefits of following this type of meal plan:
While you might experience more cravings during the first couple of days following this type of meal plan, it is common to see a decrease in cravings once your body is adapted.
Even though there are several advantages of following a halal ketogenic diet, there are some drawbacks that you need to consider. Here is a list of the most common reasons you might not want to do this eating plan.
Before you make any lifestyle changes regarding your eating choices, always consult with your doctor to ensure that you can follow this meal plan.
Before creating a sample meal plan, we need to figure out which foods we can eat and which ones to avoid.
The foods that we will avoid are those that cannot be eaten since they are haram, or they are not ok to have on a diet low in carbohydrates.
If you measure the serving size, you can have a small portion of high-carb healthy foods. Make sure that you stay within your daily carb budget. Thus, you can add in small qualities foods like beans, lentils, chickpeas, edamame, and quinoa.
Fruits are also encouraged. However, they are a source of carbs, so you need to consume them in moderation. Berries are a good option since they are low-carb fruits, but you can still have other options as long as you measure the portion size.
Proteins play an essential role in nutrition since they help keep your muscles healthy and increase your satiety levels (avoiding feeling hungry during the day). Thus, you can add sources like chicken, fish, meat, cheese, and dairy products.
Since fats are the biggest macronutrient, you need to include them in large quantities. Focus on adding healthy fats like avocado, nuts, seeds, olives, and oils; instead of less healthy fats like sour cream, cream cheese, mayonnaise, and fatty meats.
It is time to stock up your pantry and your fridge. To help you out the next time that you go grocery shopping, here is a list of those foods that you can buy next time.
PRODUCE
FATS
PROTEIN*
*All meat and poultry must be prepared according to halal practices.
STARCHY VEGETABLES AND GRAINS
If you still don’t know how to manage your meal during the day, don’t worry. Here is a one-day meal sample of a halal keto diet that can help you have a clearer way of handling your meals.
Calories: 1,959 | Macros: 44.5 g net carbs – 84.5 g protein – 157.5 g fats
If you still have some questions about halal keto, here are the most frequently asked questions to help you out.
During the eating window, make sure to choose healthy fats like avocado, nuts, seeds, and olive oil. Next, focus on adding a large protein (at least the size of the palm of your hand) like fish, chicken, or beef. Finally, add some non-starchy veggies to make the plate balanced.
No, halal lamb does not contain any carbs.
However, you must be careful with what you serve it with. Potatoes, pita, and rice are all high in carbs.
Regular falafel made with chickpeas and flour is not keto-friendly. However, some recipes have modified the traditional falafel to make it keto-approved by using almond flour or any other low-carb flour.
Potatoes are a high-carb food and should generally be avoided. However, you can include them in very small portions if you take care to keep the carbohydrate content within your daily range.
Yes, halal sausages are primarily proteins and fats. However, you need to be careful if some carb filler is added to the mix. Make sure that you read the nutrition label, and ensure that it has less than 5 g per serving.
Halal white sauce is traditionally made with mayonnaise and yogurt. Although yogurt is higher in carbohydrates, it is still usually acceptable on a keto diet, depending on the type. If you want to make it more keto-friendly, choose plain Greek yogurt with fewer carbs and more protein content.
