What To Eat On The Ketogenic Diet?
What to eat on the ketogenic diet?
Since the ketogenic diet is a high fat, low carb and moderate protein diet, you will want to get familiar with the food you will be eating and what to avoid if you want to get into ketosis and tap into your stored fat for energy.
Fruit-apples bananas, oranges, mango, sweet fruits
Grains- wheat, oats, rye, barley, cereals, rice
Sugar – agave, honey, maple syrup, refined sugar
Tubers – potatoes, yams (some may do okay with these)
Above ground vegetables – broccoli, cauliflower, zucchini
Berries – blackberries, blueberries, raspberries and other low glycemic berries
Fish – cod, oyster, salmon, tuna (limit due to high mercury)
Healthy fats – avocado oil, coconut oil, duck fat, MCT oil, olive oil
High fat dairy- hard cheeses, high fat cream, butter (I highly recommend you avoid all dairy for the first month except grass fed butter, especially if you suffer with an autoimmune condition like arthritis or have digestive issues)
Leafy greens & other greens – bok choy, broccoli, butter lettuce, cabbage, cauliflower, collard greens, kale, spinach
Meats – beef, eggs, lamb, organ meats, poultry
Nuts and seeds – brazil nuts, macadamia, pistachio, pumpkin seeds, sunflower seeds, walnuts (limit nuts and avoid peanut butter)
Sweeteners – erythritol, monk fruit, stevia (limit to these if possible and avoid aspartame, saccharin, maltitol) some of the sweeteners can cause GI distress and disrupt the gut microbiome
Remember to focus on high fat, moderate protein and low carbs. An easy guideline without counting macros (which you can read about in this post) is 80-100 grams of protein, which looks like 1 ½ to 2 decks of cards per meal:
4 eggs with 2 bacon, 2 chicken sausage
4-6 ounces of salmon (size of check book)
2 beef, turkey or chicken patties
2-3 chicken thighs
1 cup ground beef
6 to 8 ounce steak
You will get healthy fats from animal protein and consume a total of 5 tbsp in your cooked meals or salads.
Large green salad with different veggies topped with oil, lemon juice, vinegar, shredded unsweetened coconut, chia seeds, avocado slices, a few sliced strawberries or blueberries for an inviting salad
If you are hungry try olives, beef jerky, pumpkin seeds, or fat bombs (which you can read about here)
Water, water, water
Unsweetened sodas (zevia is a good choice)
Apple cider vinegar and lemon drink
Remember to add salt (Real Salt or Himalayan Salt) to your food or in your water when you transition into a low carb diet from the standard American Diet. If you keep it simple you will gain momentum and get into ketosis, feel awesome, lose some pounds and inches.
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