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Full Ketogenic Diet Food List

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

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 >>

5 Days Of Egg Fast | My Sweet Keto

5 Days Of Egg Fast | My Sweet Keto

A lot of people, especially those on LCHF and keto diets , do 5 Days ofEgg Fast to break their weightloss stall. Surprisingly, it works for a majorityof them if we are to believewhat they report on social networks and forums. I havent been able to find any real scientific explanation to why it works but have my thoughts (that might change in the future if I get more clues). Basically, on an Egg Fast, you only eat eggs , healthy fats, and full-fat cheese for 3 to 5 days in a row. You are supposed to eat at least 6 eggs a day, and 1 Tbsp of fat for each egg consumed. The number of ouncesof cheese eatenshould not exceed the number of eggs eaten on each day. If you follow these simple guidelines, you get macronutrients nicely balanced outat the end of the day: Extremelylow carb, high fat, and moderate protein. Thats what the keto diet is all about, except that on Egg Fast, theres practically no fiber intake (no greens, seeds, meals, etc.). Because of this, in my personal opinion, thediet should be kept short-term. Additionally, I think magnesium , potassium , and vitamin supplements should be taken daily. And plenty of water drunk (10 cupsa day, at least).But I am no doctor, so take my advice as an opinion. So, why does the diet work? I think, most of all, one gets rid of plenty of water on Egg Fast. But peoplekeep reporting successful weight loss or weight maintenance for a prolongedperiod, following the fast.So, it is possible theres some hormonal stuff going on in the background, which influences bodys metabolism. Or the other way around. Anyhow, Ill be quite glad once I get to read some research on this (if ever). In case you havent been familiar with Egg Fast, Im listing the rules that one should supposedlyfollow on the diet if they want to break their stall: One has Continue reading >>

The Basic Ketogenic Diet

The Basic Ketogenic Diet

Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. [wp_ad_camp_3] Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing. After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport Continue reading >>

Keto Mac N Cheese

Keto Mac N Cheese

Whoever said you couldn’t have comfort foods on a Ketogenic diet didn’t know about our “Keto Mac”! This recipe is so good and so easy it’ll probably be in heavy rotation in your kitchen. Use this recipe around the holidays as a macaroni and cheese substitute and stay in ketosis. Caution…it’s difficult to stop at one serving! I found myself hovering over the casserole with a spoon after I had my first serving. I like to serve Keto Mac with a crisp green salad, since it’s pretty rich. Also nice with some steamed buttered vegetables. This reheats quite nicely. You could definitely add some chives and crumbled bacon for garnish. Add your own twist to Keto Mac and let me know how you like it in the comments. I love to make mine in this Cuisinart cast iron casserole pan! Continue reading >>

Does Cheese, Nuts Or Coffee Impact A Ketogenic Diet?

Does Cheese, Nuts Or Coffee Impact A Ketogenic Diet?

There is a lot of conflicting data on whether cheese, nuts or coffee are ideal or acceptable for a ketogenic diet. So let me clear the air a little with some of my experiences and bring in a pinch of clarity and sanity to the issue. SO are cheese, nuts and/or coffee harmful when taken while on keto? What are the impacts? Are there any specifications as to the quantities, if it ideal to take them? Are they diet friendly? Let’s review. Cheese A lot of people will argue that eating cheese on a ketogenic diet is harmful. The assumption that by eating cheese you are prone to taking in additional carbs, which is not 100% true. Yes, cheese does contains carbs so as long as you don’t go over the carb limit, you’ll be good. The thing to be concerned about is most individuals have a sensitivity to dairy products (and don’t know it), due to the casein in them. So if you have dietary sensitivity to it, avoid it (many people who suffer from a keto diet stall should cut out cheese). Cheese can be a great source of fat soluble vitamins. Eaten in moderation therefore, cheese is ok. Nuts Nuts should not be one of your major sources of fat in the diet. This is because they contain carbohydrates as well as phytic acid (are a pretty high in calories). Phytic acid absorbs essential dietary minerals such as magnesium which is essential for the utilization of vitamin D among many others. In moderation however, similar to cheese nuts are acceptable as part of your keto diet plan, taken as a snack, for instance. To avoid the phytic acid, you could soak or sprout your nuts but for most people on a ketogenic diet it’s not worth the effort due to the fact it a very small part of their daily intake. Coffee & Caffeine Biggest grey area in the world of keto. Coffee is engraved in our cultur Continue reading >>

Reach Ketosis In 3 Days

Reach Ketosis In 3 Days

Low carbers know ketosis is the superhero of fat burning. Want to get there quickly? Try a few rapid keto techniques and eat specific low carb foods. Why ketosis makes a difference in fat loss Fast 3-Day Keto technique Printable list of 200 keto foods Online keto calculator When carbs are restricted or absent from your diet, your body must rely almost solely on fat for energy. Ketosis happens when your carb levels are very low, 20 to 50 carbs (or less) per day. How to Reach Ketosis Quickly The fastest way to reach ketosis using your diet is by limiting carbs: 20 to 50 grams per day, or less than 10% of total daily calories. Some low carbers eat less than 5%. Specific diet and exercise techniques, such as intermittent fasting and high intensity interval training (HIIT) workout routines help you get into ketosis quickly and maximize your fat loss. 3 Day Keto Technique This keto method helps eliminate liver glycogen stores rapidly. Follow this plan exactly, and you’ll reach ketosis within a few days. Day 1 Eat low carb during the day or avoid fruit, starchy veggies, grains, sugary treats, rice, bread and pasta. Do not eat anything after 6 pm. Day 2 In the morning before eating, perform a HIIT routine, another kind of intense exercise or weight training. Start eating a ketogenic diet with 0 to 2% of calories from carbs. (0 to 5 grams of net carbs per 1000 daily calories.) Example: 2% of 1000 daily calories = 20 calories. Carbs have 4 calories per gram, so 20 calories = 5 carbs. Day 3 In the morning (before eating) perform medium intensity, steady state exercises or weight training. Continue eating high fat keto foods. (Optional) Add extra butter, coconut oil or MCT oil to your meals. Allow no more than 5% of your total daily calories from carbs. How to Know You’re in Ke Continue reading >>

Keto Foods List: What To Eat On The Keto Diet

Keto Foods List: What To Eat On The Keto Diet

This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this: Them: Wow! You look so good, what have you been doing?! Me: Oh, I just cut the carbs from my diet. Them: So… WHAT THE HELL DO YOU EAT?! It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods! It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below. Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well. Alligator Bacon Bear Beef Beef Jerky (watch the sugar counts on these) Bison Bison Jerky Bison Ribeye Bison Sirloin Bison Steaks Boar Chicken Breast Chicken Leg Chicken Thigh Chicken Wings Chuck Steak Clams Crab Duck Eggs (chicken, duck, goose) Elk Emu Goat Goose Ground Beef Ground lamb Ham Hot dogs Kangaroo Kielbasa Lamb Chops Lamb rack Lobster Mussel New York Steak Ostrich Oyster Continue reading >>

Will This Kick Me Out Of Ketosis?

Will This Kick Me Out Of Ketosis?

A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on. How do humans enter ketosis in the first place? Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will be produced. Specifically, glycogen in the liver signals malonyl-coa to be formed by carboxylating acetyl-coa. Acetyl-coa is used in many processes and it’s the main substrate used to be turned into ketones. The wiki on regulation of ketogenesis which applies to this scenario says “When the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy. Acetyl-CoA is not being recycled through the citric acid cycle because the citric acid cycle intermediates (mainly oxaloacetate) have been depleted to feed the gluconeogenesis pathway, and the resulting accumulation of acetyl-CoA activates ketogenesis.” Basically, when there is more acetyl-CoA than oxaloacetate, the acetyl-CoA becomes acetoacetate, a ketone body. In plain English, carbs provide oxaloacetate, so if it doesn’t have carbs, it likely isn’t going to kick you out of ketosis. I’ll state the exceptions later. Why do humans enter ketosis so readily? Humans enter ketosis faster than any animal on the planet. It usually takes 24-36 hours before we enter ketosis.This is because we have huge brains and tiny bodies. Our brains need ~400 calories/day, which for most people that equates to 20% of our total energy demands. To put this in perspective, most anim Continue reading >>

The Best Cheeses For Low-carb Diets

The Best Cheeses For Low-carb Diets

The daily limit for carbohydrates on a low-carb diet can range anywhere from 20 grams to 90 grams, depending on the diet plan and the phase of the diet a person is following. These amounts are lower than the minimum of 135 grams per day recommended by the National Institutes of Health and much lower than the typical American daily carbohydrate consumption. While this low-carbohydrate intake limits the foods you can eat, most types of cheese are allowed on low-carb diets. However, those that are lower in fat and sodium are your healthiest options. Video of the Day While all types of cheese are relatively low in carbs, some contain less than others. For example, an ounce of goat cheese, brie, camembert, gruyere or edam provides 0.5 gram of carbs or fewer. Other cheeses with less than 1 gram of carbs per 1-ounce serving include Tilsit, Roquefort, Gouda, blue, caraway, mozzarella, Parmesan and Swiss. High-Carb Cheeses to Avoid Gjetost cheese, which has 12 grams of carbs per ounce, is harder to fit into a low-carb diet, as is part-skim ricotta cheese, as each 1/2-cup serving has more than 6 grams of carbs. Cottage cheese is also relatively high in carbs, with more than 5 grams per 1/2-cup serving of the reduced-fat variety made with 2 percent milk. Healthiest Cheeses for Low-Carb Diets Many cheeses are high in sodium or fat. In fact, cheese is one of the top 10 contributors to sodium in the American diet, so if you eat too much, it will be hard to stay within the recommended limit for healthy adults of 2,300 milligrams per day. For good health and weight loss, it's best to limit your saturated fat consumption to no more than 10 percent of your calories and your total fat intake to no more than 35 percent of your daily calories. Choose cheeses that are naturally lower in fat Continue reading >>

The 100 Most Ketogenic Diet Foods

The 100 Most Ketogenic Diet Foods

Ketosis occurs when there is a lack of glucose, our insulin levels drop, and our body switches to fat for fuel. Managing our insulin response to the food we eat is critical to ensuring that we are able to burn fat. The food insulin index data indicates that our insulin response to food is best predicted, not just by carbohydrate, but also the protein and fibre content of our food. This improved understanding can help us prioritise foods with a lower insulin load that will help us improve our blood glucose control. But before we get to the list of the most ketogenic foods, let’s look at the research and the theory that enables us to identify foods that will cause the least insulin response. Food insulin index The initial research into the food insulin index was detailed in a 1997 paper An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods by Susanne Holt, Jennie Brand-Miller and Peter Petocz who tested the insulin response to thirty-eight different foods. The food insulin index score of various foods was determined by feeding 1000kJ (or 239 kcal) of various foods to non-diabetic participants and measuring their insulin response over three hours. This was then compared to the insulin response to pure glucose (which is assigned a value of 100%) to arrive at a “food insulin index” value for each food. Considering how significant this information could be for people trying to manage their insulin levels (e.g. people with diabetes, “low carbers” or “ketonians”) I was surprised that there hadn’t been much further research or discussion on the topic. I found a few references and mentions in podcasts, but no one was quite sure what to do with the information, mainly because only a small number of foods been tested. More food Continue reading >>

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>

Video: Why I Don’t Eat Dairy On Keto

Video: Why I Don’t Eat Dairy On Keto

It’s no secret that the standard ketogenic diet uses dairy. Cheese, butter, cream, you name it. And, while some people may do really, really good on that, a lot of people don’t. But, they continue to eat it because a) they don’t know that the dairy is causing issues for them, and b) they don’t know that there’s an alternative. Going dairy-free on your keto diet may be for you if you’re… Having a hard time becoming fat adapted Constantly dealing with eczema, diarrhea, itchy skin, or ear infections Trying to balance an autoimmune condition Stuck at a weight plateau Dealing with inflamed sinuses and more… I created this video in April for the launch of my keto audiobooks and shared it on YouTube but it was never posted on the blog. The most popular question I get is why my ketogenic diet protocol does not include dairy. So, here’s the video! Highlights… The benefits of consuming high-quality dairy sources Why eating dairy is bad When we should stop eating dairy Signs you’re allergic or sensitive to dairy How to eat low-carb and dairy-free Resources… Carb up video referenced at 1:57 The Keto Bundle Audiobook – all of the keto things, plus recipes! Get this free dairy-free keto shopping list Do you practice a dairy-free approach to your ketogenic diet? What steps did you take to go dairy-free? Let’s chat about it in the comments! Continue reading >>

Top 10 Reasons You’re Not Losing Weight

Top 10 Reasons You’re Not Losing Weight

These are the top 10 reasons you’re not losing weight on a low carb diet. A great FREE printable for the fridge and an easy reminder to stay on track. Just click on the image below to save the PDF for printing. UPDATE – watch the quick video below. No compatible source was found for this media. Top 10 Reasons You’re Not Losing Weight Eating LCHF Too Many Carbohydrates – are carbs starting to sneak back into your diet? Be honest and start tracking everything using KetoDietApp. A little treat here and there adds up. Some are more carb sensitive (or insulin resistant) than others. I know that my carbs have to be around 50g/day to be feeling great and in control of my appetite. Lower than that and I will lose a little bit of weight, above that and I know my weight loss will stall. I generally go between 35-70g/day without too much tracking because I have done it for so long. Too Much Fruit – yes I use berries on my breakfast and desserts, but that is it. I allow my children to eat fruit (without gorging) as they are fit, healthy and in the normal weight range. For me, the sugar and fructose in fruit is too much. Sure, enjoy it as a treat and eat only low carb nutritent dense berries. See fruit as an occasional sweet treat. Packed with fibre, antioxidants, nutrients……… “If you are overweight, fruit is not your friend” Too much Dairy – my biggest downfall is milk. I love my lattes and flat whites. Now milk is great, full of protein and calcium, but it also contains about 5% carbs. A latte can range from 9g to 15g carbs depending on the size you choose. Most dairy such as milk, cream and yoghurt contains approximately 4- 5% but you are more likely to drink a large glass of milk, eat a bowl of yoghurt or drink a large latte than eat 250g of full fat cheese Continue reading >>

Dairy On A Ketogenic Diet

Dairy On A Ketogenic Diet

Dairy has received both good and bad press over the years with respect to its effects on weight and overall health. Although milk, ice cream and nonfat dairy products don't belong in a keto diet, butter, cheese and other types of full-fat dairy may be a good fit, depending on the individual. This article takes a look at dairy's positive and negative health effects and provides recommendations for making the healthiest keto-friendly choices if you want to include dairy in your diet. What Are the Components of Dairy? A dairy product is technically any food or beverage made from the milk of mammals. Although dairy from cow milk is by far the most common type consumed in the US and Europe, goat and sheep dairy products are also popular in many areas. These are the main components of dairy: Lactose is a disaccharide, or two-unit sugar, consisting of one molecule each of the simple sugars glucose and galactose. Enzymes in your small intestine break down lactose into these simple sugars, which are transported into your bloodstream. Casein Casein accounts for 80% of the total protein in dairy, including all nine essential amino acids. When milk is treated with the enzyme rennet to make cheese, the casein coagulates into curds, and the liquid portion containing whey is removed. Compared to whey and other proteins, casein takes longer to digest (1). Whey Whey protein makes up the remaining 20% of protein in milk. Most, but not all, of the whey is removed during the process of making cheese. Like casein, whey contains all the essential amino acids, although it is digested much more rapidly (1). There are hundreds of different fatty acids in milk, and the great majority are saturated (2): Saturated: 70% of total dairy fat, including 11% as short-chain fatty acids like butyrate and Continue reading >>

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