food

              I know  it’s not easy to follow a low carb diet if you’re a beginner. This is a compact list of foods that you are allowed to eat and help you make the right choices by yourself. It’s a challenging mission to choose the keto-friendly foods. That’s why I’ve created this list to help you become healthier and eat real foods.

 

The basics of keto diet

  • Eat really small amounts of carbs (5%).
  • Eat moderate amount of protein (20%).
  • Eat lots of healthy fats (75%).
  • Focus on staying under 20 g carbs per day.
  • Be aware of the added sugar in the foods that might seem ok to eat on keto.

I want to clear out that I don’t believe in the concept that in a keto or low carb diet you eat as much as you want and still keep loosing weight.That fact is generated by the idea that  high fat foods keep you full for longer, so you will not eat as much food during the day, so you will reduce the caloric intake. I know that for people that are used to eat large amounts of food it won’t work so you have to count you calories to be sure you are eating as much as your body needs.

What to choose and what to avoid

To be more precise I say that the main focus on keto is to eat REAL FOOD and not going by the idea “If it fits my macros is ok!”.

Healthy Fats and Oils

              Fats willavocado be the main source of  your daily calorie intake. Fats are awesome for our         health if we consume the right kind of fats.

      Avoid hydrogenated fats, such as margarine to reduce the trans fat intake.

      The following foods are the best in keto diet:

   Always choose the grass fed, organic sources, unprocessed and cold-pressed butter and oils.

  • Butter
  • MCT oil
  • Ghee/ Clarified butter
  • Avocado Oil
  • Cocoa Butter
  • Fish Oil (cod liver)
  • Flax Seed Oil
  • Grape Seed Oil
  • Hemp Seed Oil
  • Lard
  • Macadamia Oil
  • Mayonnaise
  • Olive Oil
  • Sunflower Oil
  • Sesame Oil (small amounts)
  • Soybean Oil
  • Walnut Oil (small amounts)
  • Peanut butter

Protein

meat

  • Beef
  • Whole Eggs
  • Chicken
  • Duck
  • Goat
  • Goose
  • Lamb
  • Pork
  • Rabbit
  • Sheep
  • Turkey
  • Fish

Dairy Productsdairy

Choose full fat milk products over the low fat ones. Avoid milk!
  • Full Fat Whipping Cream
  • Full Fat Sour Cream
  • Hard Maturated and soft Cheese (Cheddar, Mozzarella, Mascarpone, Brie etc.)

 Vegetables

Vegetable are an important part of healthy eating habits. We should carefully choose them on keto. Some of them are loaded with sugar. Choose the veggies that are high in nutrients and fiber. As you guss, you can use green leafy. Eat them anytime you can to increase your fiber intake.
  • Arugula (Rocket)
  • Avocado
  • Artichokes
  • Asparagus
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butterhead Lettuce
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Chicory Greens
  • Chives
  • Cucumber
  • Dandelion Greens
  • Eggplant (Aubergine)
  • Endives
  • Fennel
  • Garlic
  • Kale
  • Leafy Greens (If it’s a leaf eat it)
  • Lettuce
  • Mushrooms (All of them)
  • Onions (small amounts)
  • Parsley
  • Peppers (All Kinds)
  • Radicchio
  • Radishes
  • Romaine Lettuce
  • Seaweed (All Sea Vegetables)
  • Tomatoes(small amounts)
  • Zucchini

Fruits

keto fruits

Even that fruits are well known for their health properties they can kick you out of ketosis. So, in keto we treat fruits like candies.
  • 1/2 cup of raw strawberries (3.3 net carbs)
  • 1/2 cup of raw raspberries (4.2 net carbs)
  • 1/2 of a kiwi fruit (4.3 net carbs)
  • 1/2 cup of blackberries (5.9 net carbs)

 

Nuts and Seeds

  • Almonds
  • Chia Seeds
  • Hazelnuts
  • Macadamias
  • Walnuts
  • Pecans
  • Pine
  • Nuts
  • Pistachios
  • Pumpkin Seeds
  • Psyllium Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Various Nut Butters
    You can use nuts and seeds flour as an awesome substitute for usual flour.
Try to stay away from peanuts. They are actually legumes and not really allowed on keto. Cashews are higher in carb, so be careful with them.

Sweeteners

In keto you are not allowed to eat sugar.If you have bad cravings you can go for artificial sweeteners. Go for the liquid ones.

  • Stevia
  • Erythol (Use it rarely)
  • Sucralose

 

When it comes to keto there are always foods I am aware of. Some of them might contain hidden sugars. Here is the list of foods I rarely eat on keto diet:

  • Canned veggies.
  • Products based on tomato. A lot of people use canned tomatoes while cooking. What they don’t know is that most of them have added sugar. Check the ingredients list. If it has sugar on it, leave it there.
  • Diet Drinks & Sodas. Even that you are allowed to drink diet soda, be careful with the amount you consume. A lot of people are kicked out of ketosis because the large quantity of sweeteners they’ve consumed. Some studies show artificial sweetener create cravings.
  • Cashews. They are delicious but have a lot of carb and trust me you won’t stop only at 3-4 cashews.
  • Peppers. Go for the green ones, the red ones are higher in carbs.
  • Medicine. Cough syrups and flu remedies. Try to go for the natural cures.
  • Eating out. Most of the restaurant menus contain hidden carbs so be careful with what you order

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