Halal Keto Diet Plan

Imge of Halal Keto Diet Plan

Contents

[hide]

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.

 

What is the halal keto diet?

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:

  • Carbs: 5-10%
  • Protein: 20%
  • Fats: 70-80%

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.

 

Benefits of halal keto

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:

  • Improved cholesterol levels
  • Improved insulin sensitivity
  • Improved glucose levels
  • Increased energy levels
  • Better quality of sleep
  • Reduced risk of chronic illness (like diabetes or heart disease)

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.

 

Drawbacks of following both halal and keto diets

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.

  • Highly restrictive diet. For some people, finding halal food might be complicated. Now, adding to that equation that it needs to be keto can make things even more difficult. One of the main reasons people quit the ketogenic diet is due to not being able to eat in restaurants or at social gatherings.
  • Keto flu. You might experience nausea, headache, fatigue, and foggy brain during the first days of following a low-carb high-fat program.
  • Constipation. Due to the reduced carb content, fiber intake can be severely affected which means that it could lead to constipation.
  • Nutrition deficiency. Eliminating one food group can cause nutritional deficiencies. To prevent this from happening, make a conscious effort to ensure you get different colored veggies during the day.

 

How to start a halal ketogenic program

Before you make any lifestyle changes regarding your eating choices, always consult with your doctor to ensure that you can follow this meal plan.

  1. Calculate your calories. This will help you determine how much food you need during the day. There are several online calculators that can help you calculate your calories based on your gender, age, height, and weight.
  2. Determine your goal. If you are looking to lose weight, you need to be in a caloric deficit (eating fewer calories than your body needs). On the other hand, if you are looking to gain weight, you need to be in a caloric surplus (eating more calories than your body needs).
  3. Calculate your macros. Calculate them according to the following percentages: 5-10% carbs, 20% protein, 70-80% fats.
  4. Meal prep. Plan ahead and plan of action with the meals you are going to have during the week. This gives you time to find halal ingredients, prepare the meals in advance, and have them ready to eat, allowing you to stay on plan.

 

GET A CUSTOM KETO PLAN

 

Keto-friendly foods for a halal diet

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.

  • Meats: pork, carnivorous animals, shellfish, and birds of prey
  • Gelatine
  • Alcoholic beverages
  • Sugars (honey, sugar, agave, syrup)
  • Processed foods (pastries, cakes, cookies)
  • Any other packaged food that doesn’t have the halal symbol

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 the best option since they are low glycemic index 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.

 

Halal and keto shopping list

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

  • Zucchini
  • Broccoli
  • Cauliflower
  • Eggplant
  • Mushrooms
  • Garlic
  • Onion
  • Celery
  • Carrots
  • Bell peppers
  • Leafy greens
  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries

FATS

  • Peanuts, almonds, walnuts, cashews
  • Chia seeds, hemp seeds, or flaxseeds
  • Almond milk
  • Coconut milk
  • Avocado or coconut oil
  • Olive oil
  • Olives
  • Avocado
  • Sour cream
  • Butter or ghee
  • Mayonnaise

PROTEIN*

  • Chicken
  • Fish
  • Meat
  • Cheese
  • Plain Greek yogurt
  • Eggs
  • Lamb
  • Tofu

*All meat and poultry must be prepared according to halal practices.

STARCHY VEGETABLES AND GRAINS

  • Beans
  • Lentils
  • Chickpeas
  • Quinoa
  • Edamame

 

1-day sample meal plan

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.

  • Breakfast: Baked eggs with onions
  • Morning snack: Stuffed celery sticks
  • Lunch: Lamb avocado salad with cauliflower rice
  • Evening snack: Date with almond butter
  • Dinner: Roasted eggplant with ground beef

Calories: 1,959 | Macros: 44.5 g net carbs – 84.5 g protein – 157.5 g fats

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Baked eggs with onions Eggs 3 units 215 1.1 18.9 14.2
  Olive oil 1 tablespoon 120 0 0 13.6
  Bell pepper 40 g 8 1.5 0.5 0
  Onion 1 tablespoon 4 0.8 0.1 0
Calories Net Carbs Protein Fat            
347 3.4 g 19.5 g 27.8 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Stuffed celery sticks Celery 1 cup 7 0.7 0.3 0
  Cream cheese 2 oz 198 3.2 3.6 19.6
  Italian seasoning 1/4 teaspoon 0 0 0 0
Calories Net Carbs Protein Fat            
205 3.9 g 3.9 g 19.6 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Lamb avocado salad with cauliflower rice Lamb 4 oz 319 0 18.8 26.4
  Olive oil 1 tablespoon 120 0 0 13.6
  Garlic 1 clove 4 1 0.2 0
  Avocado 1/2 fruit 182 3.4 3.4 15.4
  Cherry tomatoes 1/2 cup 14 1.6 0.4 0
  Lettuce 1 cup 8 0.5 0.6 0.1
   Cauliflower 1/2 cup 13 1.6 1 0.1
Calories Net Carbs Protein Fat            
660 8.1 g 24.4 g 55.6 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Dates with almond butter Dates 1 date 66 16.4 0.4 0.2
  Almond butter 1/8 cup 193 2.6 6.5 17.3
Calories Net Carbs Protein Fat            
259 19 g 6.9 g 17.5 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Roasted eggplant with ground beef Eggplant 1 cup 31 5.5 0.6 0.6
  Olive oil 1 tablespoon 120 0 0 13.6
  Garlic 1 clove 4 1 0.2 0
  Onion 1 tablespoon 4 0.8 0.1 0
  Pine nuts 1 oz 191 2.7 3.9 19.4
  Parsley 1 tablespoon 1 0.1 0.1 0
  Ground beef 4 oz 137 0 24.9 3.4
Calories Net Carbs Protein Fat            
488 10.1 g 29.8 g 37 g            
DAILY TOTALS   1,959 cal 44.5 g net carbs 84.5 g protein 157.5 g fat

 

PERSONALIZE YOUR MEAL PLAN

 

Questions about the halal ketogenic diet plan

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.

 

Other ketogenic plans similar to a halal one