What Fruit Can I Eat On The Ketogenic Diet?
What Fruit Can I Eat On The Ketogenic Diet? As a mom is learning about the ketogenic diet they often wonder what fruit can I eat on the ketogenic diet? Eating fruit is definitely better than tanking up on sugar and carb laden treats but when a person is trying to lose weight on a ketogenic diet and put their body into a state of nutritional ketosis then they need to watch their carbs and fruit can often have higher amounts of carbs and natural sugars than are desired. It depends on how strict you’re wanting to go with the ketogenic diet but I will start off with the fruits with the lowest amount of carbs and go from there. On a strict ketogenic diet (less than 20 grams of carbs a day!) only berries are allowed. They have the least amounts of carbs. So that would include: Raspberries Strawberries Blackberries Cranberries Mulberries Blueberries are the highest carb berry so be mindful when eating them if you’re on a strict keto diet If you’re on more of a moderate low carb diet you can have: Plums Clementines Cherries Kiwis Cantaloupe Peaches Watermelon Now of course it all depends on how strict you are going on the Ketogenic diet but you must count your carbs. Generally people are able to get into ketosis by eating between 20-50 grams of carbs a day. Some may be able to have as much as 100 grams but rarely over that. You’ll need to purchase ketone strips to test your urine to see if you are producing ketones and in ketosis where you are burning fat. The Ketogenic diet is not for the faint of heart but you can of course still see excellent results from cutting carbs, and increasing protein, healthy fats and veggies. All of us moms have different health goals and are willing to make different changes to our diets. My philosophy is you do what you can and you make s Continue reading >>
The Ultimate List Of Foods To Eat On A Ketogenic Diet
This is a list of ketogenic diet foods. It includes meats, vegetables, dairy, nuts, seeds, beverages, fats and oils that are allowed on the ketogenic diet. Trying a new diet can be frustrating, difficult, and can even cause irritability. It can be extremely frustrating trying to figure out what to buy at the grocery store or how to prepare it in your home. It can also be very difficult trying to find proper foods when dining at restaurants or friends and family members. Yet, a proper diet can be a very positive change in your daily health. Over time, a diet filled with appropriate nutrition from all food groups should become part of your daily lifestyle. A ketogenic diet is a great source for those who need to produce more ketones. During this diet, keep in mind that you’ll want to be in taking more fatty foods. Because ketosis works through changing your metabolism through using fat as an energy source, you’ll want to be storing more fat than you might have previously. While this can be a daunting thought to overcome, having an appropriate food list should help you establish the ultimate ketogenic diet. There are many options for those looking for a ketogenic healthy diet. Fats and Oils It may sound silly to say that you need to eat fat to lose weight or be healthier. However, the fatty foods that you should be choosing will be filled with healthy nutrients. Fats can be very important to our diet. However, eating the wrong fats can also be very detrimental. Fats should be the majority of your daily intake on a ketogenic diet, so be sure to know that you are eating the right kind of fatty foods. Saturated fats like the contents of potato chips, processed pretzels, cookies, crackers, and other snacks do not fit into the fat category of a ketogenic diet. You need to b Continue reading >>
How To Burn Stored Body Fat — A Ketosis Primer
“So, how do you tell your body to start burning stored body fat?” my friend and fellow mother asked. “Cut the carbs,” answered another mom. “I go into ketosis just about every afternoon.” “Ketosis? Isn’t that bad for you?” The short answer? No. I talk to a lot of people who want to lose weight. They try all sorts of things — exercise, calorie restriction, you name it. Sometimes, they lose the weight. Inevitably, they gain it back. That’s because what they’re doing is going on a diet — a temporary fix at best. What they need is a lifestyle change, a perspective shift, a new paradigm. Of course, you all know the paradigm I espouse — a conversion to eating real, traditional foods. Yet even a conversion to eating real food won’t necessarily help the pounds melt away. If you’re still eating 200 grams of carbohydrates a day — even if they’re “traditional” carbohydrates like sprouted or soaked grains, unrefined sweeteners, etc, you’re not going to lose weight without making some serious changes. If your body is regularly storing body fat (you gain a little bit of weight each year), then something is wrong with how your body metabolizes food. Let me introduce you to a new concept: the body fat setpoint. The body fat setpoint is the mass of body fat that your body attempts to defend against changes in either direction. It’s your body’s attempt to maintain homeostasis. This is why if you exercise more, you eat more. It’s also why if you restrict calories, your metabolism slows down to compensate. Why should you care about the body fat setpoint? From Stephan at Whole Health Source: We care because this has some very important implications for human obesity. With such a powerful system in place to keep body fat mass in a narrow range, Continue reading >>
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 >>
What Should I Eat Before A Short Distance Race While In Nutritional Ketosis?
TL;DR version— you won’t significantly go into ketosis for a 10k. Let me rephrase your question— “What do I have to do, to not hit the wall during a run.” You hit the wall when you run out of internal energy— glycogen. Your body uses Glycogen in the muscles and liver, when it’s not getting enough from your intestines. You'll start burning fat after 30 minutes of intense exercise, and use of glycogen will tapering off to where your body is running purely on fat “ketosis”. You likely won't burn fat for a 5km run, and will have just started for a 10km, if you've had a good meal beforehand. I don't slow down until around 14km. For longer runs, I've found I should have a larger meal more than 30 minutes before, and have something easy to digest during the run. For me, that's Gu energy gels (GU Energy), which have sugar and caffeine. For a half marathon, I have them at km 7 and 14. (It takes about 30 minutes to digest, so you'll need it.) That allows me to run much faster. Continue reading >>
Keto Diet Food List, Including The Best Vs. Worst Keto Foods
Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>
What To Eat On A Ketogenic Diet
Tweet When followed well, a ketogenic diet is a very nutritious diet. It should be based around real foods with a strong vegetable intake, particularly leafy greens. The aim of ketogenic diets is to allow ketosis to happen through the day. Ketosis is the process of burning body fat for energy and, for this to happen, insulin levels in the body need to be low. So, by sticking to foods that won’t cause a surge of insulin, you give your body a chance to go into ketosis and burn body fat. What does a ketogenic diet plan look like? The content of the diet will vary, depending on an individual's goals, personal health and financial situation. But, the focus should invariably be on eating nutritious minimally processed, real foods. A ketogenic diet will usually be: Low carbohydrate Moderate protein High fat The challenge can sometimes be to get enough fat without having too much protein. Energy balance Whilst there are different ways to follow a ketogenic diet, the following is a good guide for people with diabetes, looking to control their sugar levels and lose weight. This will determine the nutrient density of the ketogenic diet as well as how to follow it, as different foods will have different effects on insulin and blood sugar levels. Carbohydrate Carbohydrate intake should be low. Usually carbohydrate intake will be under 50g per day to maintain ketosis. Some people may restrict themselves to under 30g of carbs per day to maximize the chance of maintaining in ketosis through the day. Protein Protein intake should be moderate at around 40 to 50g per day for women and around 50 to 60g of protein for men. These are rough guidelines. If you are struggling to lose weight, despite having very little carbohydrate, the next step to look at is whether you are having too much p Continue reading >>
Complete Keto Diet Food List: What To Eat And Avoid
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices. The KetoDiet approach is simple: It's about following a low-carb diet where the focus is on eating real food, not just food low in carbs. To help you stick with the diet, I've also created several FREE meal plans including some that are dairy-free and sweetener-free - check them out! For your convenience, you can also download a PDF version of this list here! What to Eat and What to Avoid In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious limitation of net carb content in foods, it is also recommended to avoid processed food and any food that may contain preservatives and colourings. KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. Below is a list of the most common low-carb foods recommended for the ketogenic diet. If you get my iPad app, you'll be able to search through thousands of foods included in the KetoDiet database. Grass-fed and wild animal sources grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces) offal, grass-fed (liver, heart, kidneys and other organ meats) Healthy fats saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil) monounsaturated (avocado, macadamia and olive oil) polyunsaturated omega 3s, especially from animal sources (fatty fish and s Continue reading >>
Low Carb Food List
Here’s a low carb food list to help you get started. I have also included buying techniques and tips that will point you toward ketogenic foods that are clean, whole and offer the best nutrition. This includes information on the types of fats that are the healthiest, and where to find grass-fed meat and poultry. Fats and Oils Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time. And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. In addition, cooking with them is not recommended. Most nuts (with the exceptions of macadamias and walnuts) are high in Omega 6 fatty acids as well, so go easy on them). However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats. Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. A few nuts or some mayonnaise will provide the Omega 6. If you don't like seafood, then consider taking small amounts of a fish oil supplement for Omega 3s. Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory. Fats and oils can be combi Continue reading >>
Keto Diet Food List (infographic & Pdf)
Following the keto diet makes it possible to burn fat, accelerate weight loss, and skyrocket your energy levels, all without restricting calories or eating bland, boring meals. But to fully reap the benefits of a ketogenic diet, you must know which foods are encouraged on the keto diet food list and which foods to avoid. Why Follow a Keto Diet? The keto diet is a high fat/low carb diet that’s become increasingly popular for weight and fat loss. As we explain extensively in our keto diet mastery, the principle of the keto diet is to “eat fat to burn fat.” By heavily restricting carbs — your body’s primary fuel source — your body begins to burn your fat stores for fuel instead, which produces ketones. This state of elevated ketones in the bloodstream is called ketosis, hence ketogenic diet (1). In addition to weight loss and energy, the keto diet has been shown to improve skin health, cognitive function, memory, hormonal balance, and even managing type 2 diabetes (2)(3). Now, let’s dive into the keto diet nutrient ratios and the keto diet food list. How Much Fat Do You Need on the Keto Diet? On the keto diet, you’ll be eating a small amount of protein and very few carbs, which leaves the rest of your micronutrient consumption to fats — anywhere between 60-75%. There are four different types of keto diets you can follow. Each version is high fat/low carb but with different macronutrient ratios. For example, the standard ketogenic diet (SKD), which is the most popular version of the keto diet (and the one we’re referring to throughout this article) recommends 75% fat, 20% protein and 5% carbs. On the other hand, the high protein keto diet, which is geared mostly towards extremely active people or athletes, recommends 60% fat, 35% protein, and 5% carbs. I Continue reading >>
Ketogenic Diet: Are There Any Foods Or Supplements I Can Eat To Speed Up Ketosis?
If you want to help yourself get into ketosis faster then using a high quality MCT (Medium Chain Triglyceride) Oil will speed this up. I think Dave Asprey makes the best oils. The next level down is the standard MCT Oil which has both C8 and C10 chains XCT Oil - 32 oz. By far my favorite way of getting into and staying in Ketosis (and this is coming from somebody who follows all the correct nutritional rules) is Exogenous Ketones. These put you into a state of Ketosis almost immediately (and that is reflected in the price range). Until now most of them were too unpalatable to bother with but there have been some fantastic innovations in the last year. I really like KetoSports KetoCaNa (10.75oz) The Original Exogenous Ketone Supplement - it has a very pleasant taste and does not have any sugar, unlike some of the other brands. Anyway, best of luck to you. And if you have any more questions pop them in the comments below. Disclosure: Some of the links above are affiliate links. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com: Online Shopping for Electronics, Apparel, Computers, Books, DVDs & more Continue reading >>
Keto Food List & Printable Keto Grocery List
Today we are sharing this extensive Keto Food List and FREE printable Keto Grocery List. If you scroll down to the bottom you will find links to purchase some keto food products that you may have a hard time finding in your local grocery store. When I first started keto I had a hard time figuring out what I could and couldn’t eat, which is why I decided to create this huge list for you! Today I am sharing the ultimate Keto Food List with a FREE Printable Keto Grocery List. These foods will be a huge part of your new LCHF (low carb high fat) lifestyle. Before you change the way you eat, you have to modify the way you look at food. Most of the foods we’ve been told are bad for us, are good. Of course, many of the foods we’ve been told are good for us (or are better options) are bad. Make sure you understand the basics behind the keto diet before you begin. That’s the only way you will be successful in making this a lifestyle change, and not just another failed attempt at weight loss. Need an easy to view quick list for the fridge? Try this: Low Carb Food List Printable – Carb Chart Note: Scroll down to the bottom of this post to see the different foods I recommend.There are certain spices, and seasonings that are keto-friendly and 0 carbs and I linked to them in this list to make it easier for you. If you have questions, feel free to comment below, email me or check out my Keto Diet Frequently Asked Questions to see if I have already answered the question for someone else. Keto Food List Printable: Keto Food List: This diet is perfect for everyone, but it is not a one-size-fits-all kind of plan. You can’t simply add the foods to your cart go home and eat all you like. You have to know your goals, macros and have a menu plan. Thankfully, we can help you with al Continue reading >>
Is It Beneficial To Eat Ketogenic Foods Without Being In Ketosis?
Yes, a ketogenic diet is strict, but very effective for hardcore athletes. When it’s time for a big workout, a marathon, or powerlifting session, they load up on carbs in the 24 hours leading up to the activity and their bodies turn into a superhuman energy factory. You don’t eat ketones, they’re a byproduct of your body adapting to use of a different form of energy that you no longer have an abundance of (glucose). What you might be referring to is a low carb diet, which can work in cutting down fat that’s stored from unused carbs (glycogen), but it’s not fun to do. If you’re active, you need carbs for energy and for muscle repair. Without plenty of carbs, you’ll have low energy levels and more muscle fatigue during and after strenuous activity. On the other hand, if you want a ketogenic diet, then stick to replacing carbs with good diglyceride fats (i.e. avocados, fish oils, nuts, etc).), instead of just protein. Protein is rough on your liver and kidneys and I’ve met several people who’ve had major renal complications because of over consumption of protein. Hopefully this helps. P.S. Always drink lots of water, no matter what your diet. At least 2 liters a day, spread out within the waking hours. Continue reading >>
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 >>
Vegan Ketogenic Diet
So, first let's quickly recap on what a ketogenic diet really is. It's a low-carb high-fat diet regimen that offers a variety of health benefits, including weight loss. It’s been in use for nearly a century and was originally used as a treatment for epilepsy. The process causes your body to enter the metabolic state of ketosis. This occurs when ketones are used as the main source of energy for your body and brain. You can trigger the state by eating foods that are high in fat and low in carbohydrates, with a sufficient amount of protein. Eating this way changes how your body functions and uses energy and, in addition to its benefits for treating epilepsy and weight loss, it’s also been shown to reduce glucose levels and improve the body’s resistance to insulin. Additional benefits of the diet include: Reduced appetite Increased metabolism Enhanced cognitive functions Increased energy Improved sleep Less health issues Improved athletic performance Meal planning when you are on the diet takes time, especially at first, and can be a bit challenging. This is especially true if you have other nutritional needs, such as choosing to eat only vegetarian or vegan. The primary foods you eat when you are following a ketogenic diet plan include fats and oils, protein, vegetables, dairy, and nuts and seeds. It’s also recommended you drink a lot of water when following a specific way of eating. For many, their primary sources of fats and proteins will come from animal sources. Organic, grass-fed meats are recommended in moderation and fat consumption can include meats, nuts, and saturated and mono-saturated fats, such as butter, olive oil, and coconut oil. Full-fat dairy products are also recommended. Basically, your focus is on consuming fat for your primary source of fue Continue reading >>