Low-carb Fats And Sauces – The Best And The Worst
What are the best and the worst fats and sauces on a low-carb diet? It’s an important question as a low-carb diet needs to be high in fat to be sustainable (here’s why). Fortunately, there are tons of great options, plus some not-so-good ones. For more details, please check out this visual guide. The lower-carb options are to the left: 1 The green foods contain less than 5 percent carbs – a good basic rule of thumb for a keto low-carb diet. Note: these are general numbers so please keep in mind that they may vary between different brands. To be on the safe side, read the nutrition facts label on the back. Mustard vs. ketchup Should a low-carber choose mustard or ketchup? Well, ketchup generally contains a lot more carbs than mustard does, but some kinds of mustard also have a lot of sugar added, so choose sugar-free mustard, like for example Dijon. Check the nutrition facts to make sure. BBQ issues Please note that store-bought BBQ sauce is loaded with sugar. Those glazed ribs may look nice, but there’s quite a load of sugar on them. Remove to stay low carb. Or decide to eat anyway, knowing what you’re doing. How to eat more fat Fat is filling, and an amazing flavor enhancer. But how do you get enough of it in your diet? And how much fat should you really eat? Hint: enough to feel satisfied and not hungry. More Continue reading >>
Keto Diet Food List: 101 Ketogenic Foods
There are many articles on the benefits of ketogenic diets and how to implement them. If you’ve decided to give keto a try, then this resource provides a complete keto diet food list of 101 foods. Although higher carb foods are technically possible on a ketogenic diet (the total carb count is what matters), this list only features very low carb foods. For this purpose, each of the foods contains less than 10g of total carbohydrate per 100g. While this 10% limit isn’t strictly necessary, this resource aims to provide you with a list of definite ketogenic foods at a glance. For a slightly more liberal keto shopping list, see this guide. Each food shows the grams of each macronutrient (carbohydrate, fat, protein) it contains per 100g. Animal Fats and Cooking Oils When using added fats in your diet, it’s better to choose heat-stable saturated fats and/or fruit oils. Despite being ketogenic, omega-6 vegetable oils are heavily refined, and they are not healthy, hence their absence. Name of Food Carbohydrate Fat Protein 1. Avocado Oil 0 100 0 2. Butter 0.1 81.1 0.9 3. Coconut Oil 0 100 0 4. Extra Virgin Olive Oil 0 100 0 5. Ghee 0 99.5 0 6. Goose Fat 0 100 0 7. Lard 0 100 0 8. Macadamia Oil 0 100 0 9. Red Palm Oil 0 100 0 10. Tallow 0 100 0 Condiments and Sauces There are various keto-friendly condiments which can fit into the diet. However, for mayonnaise, most products on store shelves are full of unhealthy vegetable oils. Name of Food Carbohydrate Fat Protein 11. Apple Cider Vinegar 0.9 0 0 12. Hot Sauce (sugar-free) 0 (per serving) 0 0 13. Kimchi 3.6 0 1.8 14. Mayonnaise 0.6 75 1 15. Mustard 5 4 4.4 16. Parmesan Cheese 4.1 29 38 17. Pesto 5 50 18 18. Sauerkraut 4.3 0.1 0.9 19. Soy Sauce / Tamari 4.9 8 0.6 Dairy Don’t fear high-fat sources of dairy such as cheese an Continue reading >>
What Is Sugar Free At The Grocery Store: Condiments Edition
Condiments can be tricky to shop for on a sugar free diet. I kind of expected to have a hard time with ketchup but I was really surprised to find out that most mayonnaise had sugar also. So to help those of you trying to avoid sugar like me, I have made a little trip to my local Walmart and looked at all the condiments with no added sugar and organized them below. I have included pictures so you can see what they look like and links in case you want to order something. You can find the small but growing list of What’s Sugar Free at the Grocery Store here. Please feel free to share this so more people can see it. Mustards Ketchup Heinz Reduced Sugar Ketchup (Contains Sucralose) Mayonnaise Hot Sauce BBQ Sauce Other Condiments Continue reading >>
Low Carb Bbq Sauce
Condiments I have a strong belief that condiments love me as much as I love them. I’ll admit though it’s hard to say which is my favorite so I’ll give you my top three: mayonnaise, soy sauce and BBQ sauce. Mayo and soy sauce fit great in to my keto lifestyle, but BBQ sauce thinks I’ve been neglecting him, and honestly, he’s right! How am I supposed to indulge in something jam packed with brown sugar, white sugar and ketchup?! The guilt started building over the past couple months so I decided enough was enough – we belong together after all. I knew it was time to create a Low Carb BBQ Sauce that would satisfy all my condiment desires! The trick to this BBQ sauce is to eliminate most of the sugars and opt in a sugar free maple syrup for the brown sugar and a “reduced sugar” ketchup for the regular ketchup. Stir Frequently Im pretty disappointed in myself for letting our time apart go on for so long given this recipes simplicity! We even cut down on the ingredients we used in a regular store bought BBQ sauce to make ours easy for everyone to make at home. Here’s the breakdown: Reduced Sugar Ketchup Sugar Free Maple Syrup Worcestershire Sauce Apple Cider Vinegar Water Onion Powder Salt Pepper The ingredient list may be basic, but the taste is incredible! Once you get all your ingredients into a sauce pan just bring to a boil and then let it simmer for as long as you can hold out. The longer it simmers the more developed the taste will be! But, PLEASE don’t forget to stir while it simmers – in fact, stir frequently – or it will clump up onto the sides as it reduces (we let that happen once). What Will You Use This Low Carb BBQ Sauce For? I know, its a tough question. Besides eating it right out of the sauce pan there are so many other ways to use it! Continue reading >>
Ketogenic Diet Food List
The most difficult part of starting any new diet is learning what foods are and aren’t acceptable. That is why I have formulated this ketogenic diet food list to help you along the way. Stick this on your refrigerator or print out a copy to take with you to the grocery store! * items marked with an asterisk have a carb content and need to be moderated Fat When buying meats, you want to try and get those with a good fat content. If you are using lean meat, add fat to it like butter or coconut oil if you are trying to reach your fat macro. Tallow Butter Meats/Proteins When buying meats, you want to try and get those with a good fat content. If you are using lean meat, add fat to it like butter or coconut oil if you are trying to reach your fat macro. Bacon Steak Ground beef Eggs Ribs (Pork/Beef/Lamb) Roasts (Pork/Beef/Lamb) Pork Loin, Chops & Steaks Chicken (skin-on breasts, thighs, wings, drumsticks) Ham Sausages Deli meats (double check nutrition for certain brands that use carb fillers) Cured Meats (pepperoni, salami, prosciutto) Seafood (canned or fresh) Shrimp Lobster Tilapia Cod Scallops Crab Tuna Albacore Salmon Sardines Oysters Dairy The key to finding keto-friendly dairy is to look at the carb and sugar content. Regular cows milk is generally out as it’s fairly carb heavy, but heavy creams are a great and tasty substitute. Experiment with new cheese findings! Full-fat cheeses Heavy whipping cream Full-fat sour cream Butter (avoid margarines) Full-fat cream cheese Vegetables You will want your carb sources to basically be vegetables/limited fruits. The purpose of this diet is to eat high fat, moderate protein, and low carbohydrate. Asparagus Squash (spaghetti, butternut, etc.) Peppers (jalapeno, bell, banana, etc.) * Mushrooms Cucumbers Cabbage Brussel sprouts Continue reading >>
Ketogenic Diet Grocery List
Are you just getting started on a ketogenic diet and not sure where to start as far as what to eat? The list below is full of the most popular “keto foods” broken down into respective categories. Ketogenic or “keto” diets are a form of very low-carbohydrate diet where generally under 20g of carbohydrates are consumed each day. With glucose being in limited supply from the low carb intake your body will begin producing ketones to power your body. Some believe ketogenic diets are more effective in terms of fat loss because of this but the important thing in any diet is the caloric deficit – remember there is no magic in weight loss. With that said, many people find eating a higher fat low carb diet is easier to stick to and keeps them full longer. If you’re interested in seeing if it works for you we recommend a 2-3 week trial period. Did I forget your favorite keto food(s)? Let me know what they are in the comments and I’ll be sure to add them to this list – lets get the most comprehensive keto shopping guide ever going! Grocery List Legend: *Orange indicates foods with some carbohydrates – eat in moderation! (2-4 servings max per day recommended for keto dieters) *Red indicates foods moderate to high in carbohydrates – eat sparingly! (1-2 servings max per day recommended for keto dieters) MEAT/PROTEIN Bacon Steak Ground beef Eggs Ribs (Pork or Beef) Roasts (Pork or Beef) Pork Loin, Chops, or Steaks Chicken (breasts, thighs, wings) Ham Sausage Deli cold cuts Pepperoni Salami Prosciutto Continue reading >>
Full Ketogenic Diet Food List
So you’ve decided to try the ketogenic diet. Now what? Do you know exactly what to eat? If you’re still scratching your head, or perhaps just need a little refresher, not to worry. This ketogenic diet food list includes everything you can eat for ketogenic diet success. The good news is that keto is probably the simplest diet you will find. The bad news? It can feel pretty strict at times, and it’s easy to miss the foods you used to eat if you focus on what’s lacking. So let’s start with all the delicious whole foods you can eat. We’re break it down into four sections, fat, protein, carbs, and miscellaneous. And to make it super easy AND delicious for you, we’ve whipped up a ketogenic diet meal plan so you can take the guesswork out of keto and put away your calculator. Ketogenic Diet Food List: Fats Healthy fats are really the cornerstone of the ketogenic diet. In order to keep your body in a state of ketosis—breaking down fat instead of carbs or protein for fuel—you’ve gotta eat a lot of fat—at around 70% of your calories, in fact. We want a high-quality ketogenic diet, which means quality fat, which means the source matters. Check out our full article on healthy fats vs. the ones to still avoid even in ketosis. This is really one of the best things about the keto diet. Fat is satiating, and it tastes great, so you can eat a lot of foods that are satisfying and delicious. Just make sure you eat the right types of fats. Here’s what that includes: SATURATED AND MONOUNSATURATED FATS Butter or ghee Avocados Macadamia nuts Coconut butter Cocoa butter Egg yolks (go with pasture-raised for the extra few bucks) #TreatYoself Coconut oil, olive oil, MCT oil, or avocado oil Nuts and seeds or nut butter (choose fattier nuts like macadamia nuts or almonds) Continue reading >>
Ketogenic Diet Food List: Everything You Need To Know
Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference. Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section. Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for. Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto: All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups: Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs. Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice. If you scroll down, you can see in-depth breakdowns of each section along with some ideas on what types of food to eat! If you’r Continue reading >>
Keto Sauces & Other Condiments
Sometimes the secret is in the sauce. Creamy dressings. Buttery blends. Our easy homemade condiments help make keto fun, flavorful, and filling. Welcome natural fat and flavor-packed spices back into your kitchen with these sauces and added touches. You’ll help keep hunger at bay and be ready to say ‘no’ to empty calories. Check out our guide to low-carb fats and sauces to learn more about the carb content in popular store-bought items. Latest Butters Dips More popular condiments More keto recipes Continue reading >>
Low Carb Grocery List
This low carb grocery list is by no means comprehensive, but should point you in the right direction. My best advice is to stick to eating mostly real foods such as fresh meat, wild caught seafood, fresh vegetables and natural fats like butter. Canned foods like tuna and salmon are helpful in a pinch, when you need something quick and low carb. Meats, Poultry, and Seafood: Staples on a Low Carb Grocery List A low carb grocery list includes any type or cut of fresh animal products, but for the best health, choose grass fed or organic meats and poultry to avoid antibiotic, pesticide and grain residues. Examples include: Beef, all cuts such as roasts, ribs, steaks and tips Bacon, ham and sausage; check carb counts on these meats. Should be 1 carb or less per serving. Pork, all cuts including roasts, ribs, loin, chops or steaks Lamb, mutton Venison and other wild game Buffalo Poultry which has been pasture raised is a better choice: Chicken - whole or parts Turkey- whole or parts Duck- whole or parts Other birds such as Quail, Cornish hens, goose, ostrich Deli Meats - good in a pinch and better than high carb alternatives on a low carb grocery list (check for added sugars): Cold cuts such as turkey breast and pastrami Pepperoni sticks or slices Salami and bologna Proscuitto Seafood: any type or kind. Examples include: Fresh or frozen fish of any kind, including cod, trout, salmon, swai, tilapia or tuna Canned fish such as sardines, tuna and salmon, water or oil packed Fresh or frozen shellfish such as shrimp, scallops or crab Dairy Products Eggs Heavy cream Sour cream Cream cheese Butter Cheese: hard cheeses such as cheddar and parmesan Cheese: soft cheeses such an muenster and farmer Greek yogurt, plain, full fat. Carb count should be less than 10 per serving. Low Carb Veg Continue reading >>
