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Is Milk Ketogenic?

Ketogenic Diet Foods To Avoid: 108 Foods That’ll Slow Your Fat Loss

Ketogenic Diet Foods To Avoid: 108 Foods That’ll Slow Your Fat Loss

There are 108 ketogenic diet foods to avoid that will slow down (or shut down) your body’s fat burning capability. Remember that carbs must be kept very low to remain in ketosis. Most people need to stay within 20-30 grams of net carbs per day, and protein shouldn’t make up more than 20-25% of total calories. Too many carb or protein-centric foods can very quickly bring you out of ketosis and slow down your body’s fat burning capabilities. This is why the foods below should be avoided on a ketogenic diet. Not to worry, though. We’ve made it easy for you with this cheat sheet covering the biggest keto foods to avoid and why. We chunked it down by macronutrient: Want a quick and easy meal plan that doesn’t include any of these keto-unfriendly foods? We’ve created one for you. Click here to get the FREE downloadable meal plan now. Carbs to Avoid on a Ketogenic Diet Grains All grains—and foods made from grains (yup, even whole grains)—should be avoided. Grains contain too many carbs and will interfere with ketosis, slowing weight loss. That includes*: Beans and Legumes Beans provide nutrition for those on a regular diet, but they’re not fit for the ketogenic diet due to their high starch (carb) content. Avoid legumes including*: Fruit is healthy, right? Sure, but that doesn’t mean they’re keto-compliant. Fruit is high in sugar and carbs, so is usually a no-go on the keto diet. That includes tropical fruits, fruit juices, dried fruits, and fruit smoothies (for the most part). If you do have fruit, choose lower-sugar options like blueberries, blackberries, and raspberries, and eat them sparingly. Starchy Vegetables Avoid any vegetables that grow beneath the ground and focus on more on the leafy greens. The high starch content of some vegetables (like tho Continue reading >>

Coconut Curry Chicken | Keto, Dairy Free!

Coconut Curry Chicken | Keto, Dairy Free!

When Matthew and I made this recipe we had been dabbling quite a bit with coconut milk, and it's grown to become a staple in our pantry! What we love about this Coconut Curry Chicken is the intense flavor of the curry mixed with the subtle sweetness of the coconut milk. The chicken absorbs all the flavors so you get hints of coconut and curry in each bite! How amazing does that sound?! Curry Recipe The coconut curry is what makes this recipe incredible. The curry powder, coconut milk and hint of cinnamon are the perfect trio. And, the longer it all reduces down in the same pan the more intense the flavors become! Not only does the chicken absorb all the flavors, but so will the cauliflower rice as the perfect bed for this chicken curry recipe! Coconut Curry Chicken This recipe has become a KetoConnect household favorite, especially on days we are craving something with spice. We always used to get thai and indian take-out, but with that out of the question (you never really know what goes into the dishes) we've resorted to perfecting the coconut curry recipe at home! And, you bet we've perfected it to a tee! We prefer to keep it simple with big chunks of chicken, but feel free to add onions, carrots, peas, you name it! Anything coated in this coconut curry sauce will be too good to resist. Coconut Milk Recipes We highly recommend having a couple cans of coconut milk in your cupboard. However, be sure to check the labels before you buy them, while many are low in carbs, some can have added sugars! Additionally, once you purchase the coconut milk be sure to use it to make our Keto Oatmeal and our 3-ingredient Coconut Fat Bombs. Just to sell you on this dish a little more, Matt's sister had never had any sort of curry before trying this recipe and after her first bite she Continue reading >>

Ketogenic Diet And Dairy Products

Ketogenic Diet And Dairy Products

DOES DAIRY BELONG IN YOUR KETO DIET? It depends… Let’s start with keto-friendly dairy PROTEINS. Milk and soft cheeses are too high in lactose (milk sugar) for inclusion in a ketogenic diet. However, some people choose to include hard cheeses. Keep in mind that intake of high PROTEIN dairy increases blood levels of insulin AND cancer-promoting IGF-1. Given that, you might consider using cheese more like a “condiment” (e.g., 8 grams of Parmesan grated onto a salad). Note that goat’s milk also contains IGF-1 so the same recommendation of “condiment” sized portions would hold true for goat cheeses. Also, if you gravitate towards goat cheese because you believe they are raised more humanely, a quick Internet search will set you straight. Find out more on Top Ketogenic Diet Ebook with Diet Generator. To download the ebook please Click Here. High FAT dairy (e.g., butter or heavy whipping cream) has very little protein. You can reduce it further by clarifying your butter. However, there is controversy surrounding another constituent found in dairy fats: “estrogen metabolites”. No studies involve dairy fat intakes as high as those typically associated with ketogenic diets. That further complicates this picture. What it boils down to is this: all high-fat dairy, whether from industrial producers or happy cows on organic pastures, contains high levels of sex hormones. Hormone receptors in humans appear to bind to these. This can’t be a good thing in hormone-sensitive cancers! (These hormones are not related to the Bovine Growth Hormone controversy.) High-fat goat products contain significantly lower levels of hormones but finding high-fat goat products is challenging in the U.S.! Many people express frustration at the amount of dairy included in most ketogenic Continue reading >>

Keto Avocado Smoothie With Coconut Milk, Ginger, And Turmeric

Keto Avocado Smoothie With Coconut Milk, Ginger, And Turmeric

A rich creamy keto avocado smoothie made with ginger and turmeric. This detox smoothie is high in antioxidants and anti-inflammatory compounds. Sugar free and high in good fats, it’s perfect for those on a healthy low carb keto diet. Paleo, Whole 30, Dairy Free. A rich creamy keto avocado smoothie made with ginger and turmeric. Smoothies are very popular breakfast options. Every day I see beautiful smoothie bowls on Instagram and Pinterest. Not only are they gorgeous eye candy but they might as well BE candy to those on a controlled carbohydrate diet. This healthy low carb coconut milk avocado smoothie is low in sugar and tastes great – thanks to my friend the avocado. When choosing ingredients for this delicious avocado smoothie, I considered both taste and health. My goal was to prepare a smoothie that contains healthy fats, vitamins and minerals, and soothing compounds for the stomach. Anti-oxidative and anti-inflammatory compounds for the body were also a must. All of this in a creamy drink that tastes mildly of coconut, ginger, and turmeric. Avocados are currently on trend in the food blogging world and with good reason. Not only are they delicious, they are packed with nutrition. Avocados contain heart-healthy monounsaturated fat, vitamin K, magnesium, and potassium. In fact, avocados contain more potassium per ounce than bananas (136 mg vs 100 mg) and much less sugar (.2 g vs 3.4 g). It’s no wonder they are the darlings of low carb keto dieters everywhere. This detox smoothie is high in antioxidants and anti-inflammatory compounds. Coconut milk is full of medium chain fatty acids (lauric acid), vitamins, and minerals. Medium chain fatty acids have been shown to boost metabolism, and lauric acid specifically, contains anti-fungal/bacterial properties and may Continue reading >>

Ketogenic Diet Food List

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 >>

Ketosis Dangers: How To Maximize The Nutrient Density Of A Low Carb Diet.

Ketosis Dangers: How To Maximize The Nutrient Density Of A Low Carb Diet.

I don’t think it’s any secret that I often have a giant, fat-filled, “ketogenic kale shake” for breakfast… …and sometimes not just for breakfast, but multiple times during the day, especially on busy days. Heck, there’s been occasional days where I have had a shake for breakfast, lunch and dinner. You’ll need a powerful blender for this one. Take a couple large handfuls of kale (preferably dinosaur kale that’s been lightly steamed and drained), and toss the kale into the blender. Then add a handful of raw almonds, 3-5 raw brazil nuts (purchased in the shell, like this), 1/2-1 avocado, a teaspoon cinnamon, 1-2 tablespoons dark chocolate powder and 4-6oz full fat coconut milk (preferably the BPA free variety like this). I’ll often also add in a handful of fresh herbs (i.e. mint, cilantro, parsley, oregano, etc. – which are fantastic for cleansing the gut and liver too). Then push blend. After 30-60 seconds of pulverizing, you can stir in 1-2 heaping scoops grass-fed, cold-processed whey or vegan protein powder and for a bit of added texture (yes, I like to chew my smoothie for better nutrient absorption), 1 teaspoon sea salt (I highly recommend this Aztecan stuff), and a handful of unsweetened coconut flakes with a tablespoon or two of organic cacao nibs. It tastes magical. And this recipe has never ripped me out of ketosis – despite it being a good 800-1000 calories if you make a big one! Here’s a video of me punishing the process of gracefully making a variation of that Ketogenic Kale Shake. Now that shake is certainly a good example of a high-fat, low-carb meal that keeps you in ketosis – and I discuss the benefits of ketosis in Chapter 14 of my book “Beyond Training. But perhaps more importantly, the shake is also extremely nutrient dense Continue reading >>

Ketogenic Diet

Ketogenic Diet

This article is about a dietary therapy for epilepsy. For information on ketogenic diets as a lifestyle choice or for weight loss, see Low-carbohydrate diet and No-carbohydrate diet. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Almost half of children, and young people, with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[2] There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.[1] The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones, and is no longer considered beneficial.[2][3] The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was develope Continue reading >>

Keto Diet Food List: 221 Foods To Boost Energy (+ Printable Cheat Sheet)

Keto Diet Food List: 221 Foods To Boost Energy (+ Printable Cheat Sheet)

In some studies, only 38% of people can stick to a keto diet. (1) In other words, if you’re not prepared, a keto diet can be HARD. However, if you want to boost your energy and burn fat, there is no better way. Bottom line… If you want to transform your body, you need to be prepared. So in the keto diet food list below, I’ll show you 221 foods that will help you burn fat and boost your energy. Most of these foods are common and easy-to-find so that you can create thousands of different meals that you’ll love. I’ll also show you some of the best benefits of a keto diet and how to make sure that you reach your goals. If you want to find out more in general about keto, check out our comprehensive article on the ketogenic diet here. If you want more recipes, check out all of our keto recipes here. KETO DIET FOOD LIST “CHEAT SHEET” (PRINTABLE) To make things easy for you at the grocery store and in the kitchen, we also put together a printable “cheat sheet” of foods you can eat on a keto diet. To get our cheat sheet, just click the button below: Remember, there are a TON of foods you can eat on a keto diet. And that’s great, because you want to keep your meals interesting. But you also need to keep things as simple as possible, because if your meals and recipes get too overwhelming or take too long, then you won’t stick with it. So use this list to find a few dishes that you really love, and then try to stick to those dishes as much as possible. THE ‘SHORT’ LIST OF KETO FOODS… If you’re looking for a short list of keto diet foods, then here it is. (Remember, all 221 foods are listed below.) Basically, you can eat most meats, most vegetables, most seafood, and healthy fats. More specifically, you can eat these foods… Non-Starchy Vegetables Berr 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 >>

Keto Turmeric Milkshake

Keto Turmeric Milkshake

The keto turmeric milkshake is from the new cookbook “The Keto Diet”, written by Leanne Vogel. There is an International book giveaway at the end of this post, so scroll down to read my book review and enter to win your very own copy of The Keto Diet – the complete guide to a high-fat diet. The Keto Diet – the complete guide to a high-fat diet My friend Leanne Vogel has just released her very first printed cookbook, Keto Diet – the complete guide to a high-fat diet. I have been promoting her low carb and keto meal plans here for some time so I was so excited to receive a copy of her paperback. It is enormous, weighing in at a whopping 4lb, so it also works great for kitchen dumbbell curls. She has been working on her book for a year and you can tell. It is an amazing, full and comprehensive guide to living low carb and keto. Inside you will find – 215 pages of information on the keto diet, how keto works, strategies for meal prep and planning more than 125 delectable recipes – all are dairy free and paleo friendly. PLUS 84% are egg-free, 83% are coconut-free, 90% are nightshade-free, 67% are low FODMAP, 91% are nut-free and 42% are vegan making it one of the most versatile low-carb and keto books out there 5 different 28 day meal plans chapters that cover hormone imbalances, cholesterol, customising keto, what to expect when you are in ketosis, shopping guides, eating out guides, restaurant guides, how to avoid “dragon breath”, hair loss and so so much more infographics galore to wrap your head around the many facets of keto and low-carb. To buy The Keto Book from Amazon click here. If your country cannot access Amazon, click here to buy from The Book Depository. They give FREE worldwide delivery. Keto Turmeric Milkshake – the ultimate keto drink Thi 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 >>

The 'eat This Not That' Guide To The Keto Diet

The 'eat This Not That' Guide To The Keto Diet

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein, and keep your carb intake low—but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go keto with confidence. Fats Eat this: Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels. Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E—important for vision and a strong immune system. Polyunsaturated omega-3s such as wild-caught salmon, sardines, and sustainably harvested seafood—to prevent heart disease and stroke and reduce blood pressure. Medium-chain triglycerides, fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev-up metabolism. Not that: Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high Continue reading >>

Keto Chocolate Milk

Keto Chocolate Milk

Keto Chocolate Milk is delicious for the entire family! Made with KETO//OS Max Swiss Cacao and KETO//OS 3.0 Chocolate Swirl. INGREDIENTS – 1 pack KETO//OS® MAX Swiss Cacao 1 pack KETO//OS® Chocolate Swirl 3.0 24 oz cold whole milk DIRECTIONS – Shake it. Drink it. Share it. Love it. Make it better! Add 1 tablespoon of unsalted butter and blend. Continue reading >>

Why The Ketogenic Diet May Help Fight Diabetes, Cancer

Why The Ketogenic Diet May Help Fight Diabetes, Cancer

A diet extremely high in fat may not seem like the best way to lose fat. But there’s a growing body of research showing that the high-fat, low-carbohydrate ketogenic diet is not only good for weight loss, but also may help in preventing disease. The ketogenic diet, or keto, relies on using your fat as fuel, instead of glucose from carbohydrates or protein. Simply put, the daily ketogenic diet consists of 75 percent fat, 20 percent of protein, and a teeny allotment of carbohydrates, about 5 percent. This balance of macronutrients is intended to put your body in a state of ketosis, which suppresses the release of insulin and blood glucose levels. The benefits of ketosis to your health are improvements in biomarkers like blood glucose, reduction of blood pressure and decreased appetite due to fullness linked to consumption of fats. You might think this sounds a lot like the Atkins diet — it’s not. The main difference lies in the protein content of the diet. Atkins tends to be very high in protein, while ketogenic is moderate. Getty Images stock It's not the easiest plan to follow, but the theory of ketosis as a possible prevention against disease is gaining attention from cancer specialists. Tumor immunologist Dr. Patrick Hwu, one of the leading cancer specialists in the U.S., has followed the keto diet for four years, although he prefers to call it the fat-burning metabolism diet, or fat-burning diet. More research is needed to prove its benefits, but Hwu, the head of cancer medicine at MD Anderson in Houston, believes in it after seeing improvements in his own health. Why keto works The body’s first and preferred fuel of choice is glucose — stored as glycogen. Anytime you eat a carbohydrate, be it lentils or licorice, the body turns it into glucose, or sugar. B Continue reading >>

The Keto Guide To Dairy

The Keto Guide To Dairy

Editor’s note (6/2/17): This piece has been updated to specifically address an additional, frequently questioned dairy product. One of my favorite things about the Ketogenic lifestyle is all the dairy. As long as you have no allergy or sensitivity, real cream, rich cheeses, and full fat, thick yogurts can all be a part of a nutritional Ketogenic diet. However, not all forms of dairy are keto friendly. Dairy products are primarily made up of water, protein, fat, and lactose (a.k.a. milk sugar), in various quantities depending on what it is. The acceptability of any dairy product on a Ketogenic way of eating depends entirely on that composition. Milk products that are low in lactose content but high in fats and proteins are generally more acceptable, whereas dairy that is higher in both water and lactose are off limits. You will generally want to avoid anything that is low fat, so stay out of yogurts and cheeses, etc, that are made with 2%, 1%, or skim milk. There are several different types of dairy, and it is important to know what they are so you can discern whether or not they are Ketogenic. Liquids This encompasses both milk (all categories of fat as well as raw) and cream. Milk, even raw and whole milk, is mostly water. Milks with lower fat content universally have more sugar per serving than whole milk. When the fat is removed from the milk, you need more of the remaining liquid to obtain the same size serving and so the less fat in the milk, the more of the leftover sugary water you get. The fat content of whole milk is generally around 3.2%, and it contains slightly under 8 grams of both fat and protein and about 12 grams sugar per one cup serving, making it a poor choice. We do occasionally see questions about raw milk, and unfortunately it is also not accepta Continue reading >>

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