Many people planning to switch to a keto diet wonder how to build their meal plan. Is beef a good choice in a ketogenic diet? That’s one of the first questions worth considering. The same applies if you’re looking to follow a Low Carb High Fat (LCHF) approach. In this article, we’ll address those doubts and explain, among other things:
• what types of meat are allowed on a ketogenic or LCHF diet,
• how to prepare them,
• and what to keep in mind when putting together your meals.
The ketogenic and LCHF diets – what do these nutritional models involve?
There are many methods designed to help you lose excess weight, maintain your current weight, gain muscle mass, and develop healthy eating habits. In recent years, the LCHF (Low Carb High Fat) and ketogenic diets have become very popular. These diets have a wide range of applications and can, for example, improve cognitive performance, reduce inflammation, regulate cholesterol and blood sugar levels, and increase energy levels. A distinguishing feature of both approaches is a significant reduction in carbohydrate intake. What are the similarities and differences between keto and LCHF? Here's a short explanation of both.
What is the LCHF diet?
The LCHF diet, or low-carb diet, is a popular nutritional model among people looking to lose weight, as well as professional athletes and recreational fitness enthusiasts. What are the most important rules you need to follow?
- Eliminate (or significantly limit) highly processed foods and those high in sugar from your diet.
- Maintain the right macro proportions in your meals: reduce carbohydrates to 15–25%, increase your protein intake (around 20–30%), and focus on healthy fats as the dominant macronutrient (around 50–60%).
- Include vegetables and certain fruits, e.g., in the form of salads, to help avoid deficiencies in vitamins and other nutrients.
A key aspect of the LCHF diet is reducing carbohydrates, which make up as much as 60% of the average diet and act as "fuel for the body" alongside fats and proteins. The rules of low-carb are less strict than those of the ketogenic diet, allowing for more fruits and nearly all vegetables, which can sometimes eliminate the need for supplementation. The LCHF diet is considered more flexible and easier to follow. It's often chosen by those who want to prepare for transitioning to a ketogenic diet.
What are the main principles of the ketogenic diet?
The ketogenic diet is a popular approach for people looking to burn fat effectively, especially in hard-to-target areas like the belly. It involves strict rules—one could joke that the list of things to avoid on keto is much longer than the list of approved foods. Most importantly, large amounts of carbohydrates must be cut out, as the allowable percentage is only 5–10%. Unlike low-carb, the keto diet does not increase protein intake (which remains at 15–30%) but significantly boosts fat consumption, which should cover 60–80% of daily energy needs.
Why are fats so important on a ketogenic diet? Simply put, the goal is to train the body to draw energy from fats instead of carbs. This adaptation process is called keto-adaptation. The goal is to reach ketosis—a metabolic state in which ketone bodies are produced as a result of fat oxidation in the liver, and blood sugar levels decrease. Ketosis cannot be achieved on the LCHF diet; it requires a true ketogenic diet. A body in ketosis switches to burning fat stored in fat tissue for energy. Remember, both keto and LCHF diets should be followed under the guidance of a doctor or dietitian.
Why is beef a good choice on a ketogenic diet?
What foods are forbidden on keto? The list is long and includes highly processed foods and anything rich in carbohydrates, such as bread, flour-based products, pasta, and fruit juices. As you can see, the range of ingredients available for keto meals is much narrower than in traditional diets. So what can you eat on keto? The answer will please meat lovers—keto diets favor foods rich in fat, such as red meat, fattier white meats, dairy, fish, and seafood.
What meat can you eat on keto or LCHF? There's plenty to choose from, but the best option is food that’s high in both protein and fat, while being low in carbs. High-quality beef fits this description perfectly and comes with many other advantages. Discover why beef is a smart choice for both LCHF and ketogenic diets.
- Beef is an excellent source of complete, easily digestible protein. It makes up about 20–23% of the total composition. Eating beef dishes gives you amino acids your body cannot produce on its own. Beef also contains collagen, which is important for maintaining healthy skin, hair, and nails.
- Beef contains up to 5% fat. Beef is valuable in high-fat diets because it contains essential unsaturated fatty acids (EFAs), such as conjugated linoleic acid (CLA).
- Beef naturally fits into low-carb diets since carbohydrates make up only about 1% of its nutritional composition.
- Going keto requires cutting or limiting foods that provide essential nutrients. You’ll need to supplement B vitamins, which are richly present in beef. Beef also provides fat-soluble vitamins, including vitamin D.
- Beef is rich in easily absorbed zinc, selenium, and phosphorus.
- Beef on keto is simply a delicious base for various meals—its incredible flavor and aroma will make your keto meals a true pleasure.
So, beef on a ketogenic or LCHF diet provides not only the necessary macros and vitamins but also fantastic flavor, making it easier to stick to your diet plan.
How to prepare beef on a ketogenic diet?
Beef is a perfect fit for a low-carb diet due to its beneficial protein-to-fat ratio and very low carb content. Fattier cuts of beef are a top food choice for many people on keto. Despite the dietary restrictions, beef lovers actually have a wide range of preparation methods: roasting, frying, stewing, grilling, and one-pot meals are all on the table. Just be sure to avoid carb-heavy sides—fresh bread or tasty pasta are definitely not the best idea here.
But that doesn’t mean keto recipes have to be boring. Beef offers endless possibilities for creating amazing ketogenic dishes. Here are some great meal ideas perfect for keto or low-carb diets:
- beef and gouda cheese casserole,
- keto burger with ground beef,
- dry-aged steaks with butter and rosemary,
- beef leg with green beans and ginger,
- beef neck ragout,
- braised beef liver with onions.
Beef on keto, just like other ingredients in your meals, should be minimally processed. If you're looking for fresh beef for LCHF or high-fat diets, you'll find a wide variety of premium beef cuts from the respected Polish producer CHOBOT Meat Jan Ludwiniak in our store.
Summary
You now know what ketogenic and LCHF diets are all about. Their core principle is limiting carbohydrate intake in favor of other macronutrients to shift the body’s energy source, which can bring benefits such as regulating blood sugar and cholesterol levels. On keto, fat is the primary energy source, while on low-carb, protein also plays a significant role. It turns out that beef from a trusted source is a great fit for both dietary models, thanks to its ideal macronutrient profile. Beef also offers many other advantages, including high levels of B vitamins and outstanding culinary potential.
In our store, you'll find a wide range of beef cuts and offal to help you prepare delicious meals for your keto menu. For grilling enthusiasts, we offer something special—three unique lines of dry-aged steaks, including:
For those on a high-fat diet, we especially recommend steaks from the Extra Marmur line, known for their exceptional marbling—the infiltration of fat into muscle fibers. Fat is a flavor carrier, which makes these steaks a true sensory experience for any connoisseur.
Feel free to contact us.
