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What Fruit Is Keto Friendly?

The Vegan Ketogenic Diet Food List

The Vegan Ketogenic Diet Food List

The Ketogenic Diet is easier if you eat animal products – period. But can a vegetarian or vegan be Keto? Does the necessity of fat and the small margin for carbs eliminate anyone else for meat and dairy consumers? No. The Vegetarian and Vegan can still be LCHF while observing their food preferences. Here at Keys to Ketosis, we’ve provided a vegan ketogenic diet food list to help anyone who is conscious of what types of food they consume, but still wants to (or has to) pursue a low-carb high-fat lifestyle. Check out the list of food we’ve compiled for a low-carb vegan diet below! Tofu The point of tension for a vegan/vegetarian attempting to pursue a LCHF will be the choices for a base food or “main course” food that will provide much of their protein and fat sources. On the vegan ketogenic diet food list, Tofu will be one of the big operators for finding interesting ways to creating mindful food that also assist you in your low-carb pursuit. Tofu is a versatile food, that comes in various forms and can be cooked in a variety of ways, including grilling, frying, baking, or just eating it raw. Having this on your vegan ketogenic diet food list will be imperative to maintaining excitement and variety. Tofu Nutriton Facts (1/2 Cup): Calories: 94 Fats: 6g Carbs: 2.3g Protein: 10g Nuts Nuts are a must on the Ketogenic diet, but peanuts should be eaten judiciously, due to their classification of legume, which means they belong to the same family as beans, and share their high carb profiles. However, you can use peanut butter for a topping, but once again, not in excess. (P.S. there are other nut butters you can use as well like Almond or Macadamia butter) The good news for your vegan ketogenic diet food list is that there are plenty of nuts that are permissible – a Continue reading >>

Sweet Cravings On The Ketogenic Diet

Sweet Cravings On The Ketogenic Diet

The ketogenic diet contains very little in the way of carbohydrates, but lots of fat and protein. Though it started out as a method of controlling childhood epilepsy, the diet was introduced to the mainstream as a weight loss strategy due to its ability to mimic the metabolic effects of starvation diets, writes Lyle McDonald in "The Ketogenic Diet." When following the ketogenic diet, you may well experience sweet cravings. To maintain adherence, it's vital you don't succumb to sugar, but find low-carb ways to satisfy these cravings instead. Sweet Treat Rules While the ketogenic diet is a very low-carb diet, it isn't a zero-carb diet. Typical ketogenic diets allow you to consume up to 50 grams of carbs per day, notes nutritionist Dr. Mike Roussell. Therefore, provided whatever you eat to cure your sweet craving fits into your daily carb allotment, you're OK. Remember though, that other foods you eat every day -- such as vegetables, fruits and dairy -- will also contain carbs. This is why carefully tracking your carb intake on a keto plan is vital. Focus on Fruit Certain fruits, such as bananas, tropical fruits and dried fruits are high in carbs, so are a no-no on keto. Others however, such as berries, contain little in the way of carbohydrate. Christy Anderson Brekken of Oregon State University suggests a raspberry frozen yogurt, made using raspberries, Greek yogurt, double cream, cinnamon and vanilla extract. Blueberry ice cream, made with blueberries, heavy whipping cream and whole milk also works. Alternatively, serve berries on their own, either fresh or frozen, or with some sweetener or cream. Pick of the Pancakes If you thought pancakes were off the menu on a ketogenic diet, think again. Rather than the traditional flour, egg and milk mix, use protein powder, almon Continue reading >>

Keto Diet: The Do's And Don't's Of This High-fat, Low-carb Nutrition Plan

Keto Diet: The Do's And Don't's Of This High-fat, Low-carb Nutrition Plan

I'm often asked about popular diets, so this week and next I'm covering two popular diets - the Keto Diet this week, and Whole30 next week - including the pros, cons and my take for each. I am not advocating or recommending that we all follow these programs. While these diets - or components of these diets - may be beneficial to some, my recommendation for the majority of the population is to keep it simple, streamlined, wholesome - less about hard rules with lists of do's and don't's, and more about the key fundamentals: limit added sugars and white carbs. Emphasize lean proteins. Tons of vegetables, some fruits (mostly berries), and more of an emphasis on plant based fats when possible. Find what works for your individual lifestyle, taste preferences, budget and schedule. If you do choose to try one or some of these popular diets, use it as an opportunity to help break and replace not-so-good habits, and to educate yourself and learn more about how you may respond to certain foods and ingredients so that you can make lasting behavioral changes that can stick around long after you're "off" of a particular diet plan. *** "I'm going keto." I'm hearing this more and more often. And odds are you've heard someone talk about "going keto," you've considered it yourself, or at the very least, you've seen "keto-friendly" products and recipes in stores, magazines, and social media. Keto is a high-fat, low-carbohydrate diet, with limited protein allowed as well. As with many of these diets, healthful food selections within each of those food categories is what determines whether the diet is healthful. The keto diet's origins "Keto" is short for "ketogenic" and is a type of diet that has been used for 100-plus years for children with uncontrolled seizures. Approximately half of th Continue reading >>

The Complete Keto Diet Food List: What To Eat And What To Avoid

The Complete Keto Diet Food List: What To Eat And What To Avoid

The ketogenic diet is one of the best diets on the planet for fighting disease and losing weight (1). Although the word “diet” can seem intimidating to some, you should think of the keto diet as more of a lifestyle change, a way of eating that includes meal plans you can enjoy for the rest of your life. The keto diet was designed to mimic the health benefits of intermittent fasting by limiting the glucose available to your body. It works by putting you into a state of ketosis: instead of using glucose from carbohydrates as energy, your body uses fat. This means that it becomes easier to burn your body fat, together with the fat that you’re ingesting. Limiting the available glucose also stabilizes blood sugar levels and reduces the risk of many diseases. Below you will find a list of what you can and cannot eat on a keto diet. We will also provide the average nutritional information of each food and explain everything in details. The list is our recommendation of the most keto-friendly foods for optimal results, based on science. We have taken into account the health benefits of the different foods and their macro- and micronutrient profiles, as well as scientific evidence, in order to present you with a comprehensive and easy-to-use list of foods. The foods listed here work well for many people; of course, everyone is different and you might find out that you respond better or worse to some of them. The best way to find out your ideal foods is to experiment. Additionally, the quality of the foods you choose to eat, combined with a good understanding how your body responds to different types of food, will make a huge difference. For your convenience and to save you time, we also created this infographic to summarize what you can eat on keto. Feel free to save this Continue reading >>

Cactus Leaf (aka Nopales) - Another Keto Friendly Veg

Cactus Leaf (aka Nopales) - Another Keto Friendly Veg

If the latest update to the forums logged you out and you don't know your password, the system can reset your password and send you an email. Click on the"Log In" button Click on "I forgot my password" Enter your username or email address, and we'll send you a password reset email. If you need more help you can contact any of the admins or email the dudes at [email protected] Welcome to Ketogenic Forums - a place where ALL are welcome to explore the science and share personal experiments, recipes, successes, failures, goals, dreams, humor, and anything else related to the use of a well-formulated ketogenic diet; including fasting. Newcomers here might want to start with the How To category to learn how to get around on the forums and not waste your time (unless, that is what you want to do, of course). Carl Franklin (@carl), Richard Morris (@richard) and the entire admin team would like to welcome you here, whether you are a regular listener of our podcast or not. IMPORTANT! until you create an account or log in, you won't be able to see certain categories of posts, such as Health and Before/After Pictures. After you register, you will need to look around in the forum for 15 minutes before being allowed to fully participate, including using the Discourse app. In other words, sign up now! Suggested Topics Topic Category Replies Views Activity Keto vegetable garden Vegetables 12 651 Aug '17 Green Vegetable Juice - your experiences health juicing Vegetables 11 909 11d Vitamins and minerals Vegetables 18 571 Apr '17 Trader Joe’s Parsnips Chips Vegetables 9 1.6k May '17 Has anyone tried Jicama fries? Vegetables 24 1.1k Jul '17 Continue reading >>

10 Low Carb Vegetables Every Ketogenic Dieter Must Know

10 Low Carb Vegetables Every Ketogenic Dieter Must Know

Low Carb Vegetables are a savior for any Ketogenic, paleo or low carb dieter. While these diets may not be for everyone, the benefits of a ketogenic diet are well documented by research and are highly impressive. These range from helping with diabetes, obesity, brain disease, metabolic disease to even possibly reducing tumor size or the symptoms of cancer. While no one is debating the efficacy of a low carb or ketogenic diet, most people do, however, encounter one main issue with it: practicality and sustainability. In addition, one of the biggest errors ketogenic dieters can make is consuming too many carbs. When this happens they blunt the rise in ketone levels, which provide a lot of the unique benefits that a ketogenic diet is famous for providing. Since carbohydrates are drastically reduced in a ketogenic diet, there is a large dependence on low carb vegetables. While there are some well known low carb vegetables, many can be too high in carbs and cause issues, reducing ketone levels and raising blood sugar levels. As always, I’ve already done the hard work for you so, listed below, you will find the best 10 Low Carb Vegetables for Ketogenic Dieters. What Exactly is a Low Carb Ketogenic Diet? Before we dive in, here’s an overview of the ketogenic diet in case you are unfamiliar with how it works. The ketogenic diet is an extremely high fat, moderate protein but very low carb diet. A typical macronutrient breakdown consists of 75% Fat, 20% Protein and 5% Carbohydrates. The ketogenic diet originated in the early decades of the 1900s when research demonstrated ketones offered the brain a secondary fuel source which helped treat patients with epilepsy. Since then, research has expanded drastically and the ketogenic diet has been shown to: Reduce inflammation Be one 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 >>

What Carbohydrates Not To Eat On Keto

What Carbohydrates Not To Eat On Keto

Starting a ketogenic diet can be difficult for some. It’s basically the complete opposite of what most people are used to eating. So many mistakes to make, habits to change and things to learn. One of the most important things you need to know is what not to eat on keto. This mysterious metabolic state called ketosis is a shift that happens within our biology. It’s an adaptive response that changes the use of glucose as the body’s main fuel source into using ketones for fuel. It occurs over after fasting for several days or restricting one’s carbohydrate intake to a bare minimum. Usually, the guideline is less than 30-50 grams of NET carbs. Adaptation can take up to 2-3 weeks. This changes the liver’s digestive enzymes into preferring fat for energy production. The macronutrient ratios on keto are approximately 70-80% fat 15-25% protein <5% carbohydrates. What is Ketosis in Macros The foods eaten on a ketogenic diet are primarily fatty meat, eggs, nuts, cruciferous vegetables, butter, oils and fat upon fat – bacon strips upon bacon strips. You can’t just eat anything on keto if it fits your macros (or mouth). During adaptation, you have to be even more meticulous because the body will gladly default back to a sugar burning metabolism whenever it can. However, there’s a big difference between burning glucose and fatty acids. The difference is in quality. Nutrition is a powerful tool that causes specific adaptation to occur in the body according to exactly what we digest. If you want to get into ketosis, then you need to know what foods not to eat on keto. The biggest devil in this is sugar. Glucose is the direct opposite of ketones and the two can’t co-exist. If there’s excess glucose in the bloodstream, then the body will definitely not be in a state Continue reading >>

But I Want My Watermelon! (sorry, No Fruit On Keto)

But I Want My Watermelon! (sorry, No Fruit On Keto)

There are a few responses one often hears when the topic of what foods are permitted and which are verboten on the ketogenic, low carb/high (LCHF) diet. In no particular order, the following jump to mind: "Oh, that's the high protein diet I've heard about" "My doctor won't let me do that. She says my cholesterol will go sky high." "What? No fruit?! That's a deal breaker." Yes, it's true. Fruit is not on the food list I follow , as described here . It surprises many people who are considering following the ketogenic protocol. It surprised me. Fruit is good for us, right? Apples and bananas and grapes and cantaloupe and pineapple, pomegranate and plums and pears. (That's a lot of alliteration!) We've been told to include these in a so-called healthy diet. And we love fruit. Who doesn't love fruit? We love fruit like we love love layer cake, blueberry danish and Snickers bars. And for the same reason: they're sweet. Keep in mind that this way of eating is all about eating very low carb. Ideally, less than 20 grams a day. (I tend to be closer to about 10 a day). Sugar is just about the highest carb delivery food there is. Carbs and sugar are the same thing as far as our livers are concerned. Simply put, when we eat, the liver does it's thing. If there is carbohydrate available, whether that carbohydrate comes in the form of table sugar, whole grain bread, potato or even our beloved fruit, the liver pumps out glucose - yet another word for sugar. Think of it this way: if it tastes sweet, it's high in carbs. Even if it comes packaged in a peach, papaya or a fig. [For reference, an apple has about 20 grams of carbohydrate. Not only would that be more carbs than I'd eat on a normal day, it would probably knock me out of ketosis , trigger cravings. and I'd be hungry an hour lat Continue reading >>

Best Keto Foods List For Burning Fat Efficiently

Best Keto Foods List For Burning Fat Efficiently

This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. New to the ketogenic diet? Want the best keto foods in a list for easier shopping? May this guide help you make the right choices at the grocery store. And may it help you melt fat as easily as a heated skillet melts butter. Speaking of butter, that’s a winner on the ketogenic diet shopping list. Only if it’s grass-fed, though. But I’m getting ahead of myself here. I’ll share plenty of what I consider the best low carb foods for both health and weight loss. However, first, here’s a simple philosophy of what the best keto foods are…. OK, remember when you were in grade school and you learned about the food pyramid? The bottom tier of the pyramid was starchy carbohydrates, i.e. grains. Think: bread, pasta, cereal and rice. The inverse of the pyramid, the top level, was fats and oils. The servings recommendation for grains was about a dozen servings per day. In comparison, the guideline for fats and oils: use sparingly. Surely, you’re familar with the pyramid. Well, if you want an easy rule to follow a keto foods list, just flip the pyramid. Natural, dietary fat will be your best fat-burning friend on the keto diet. Sadly, not much has changed with the United States Drug and Agricutlutre (USDA) food pyramid. Grains still make up a significant portion of the pyramid. And fats are still villainous. In fact, a modern take on the food pyramid (available at MyPyramid.Gov) does not even include fats/oils. It’s as Continue reading >>

List Of Keto-friendly Foods

List Of Keto-friendly Foods

There are so many delicious and organic whole foods that you can eat on the keto diet, which is why it’s the perfect way to eat for me. You get to eat fatty cuts of meat with skin-on, and slather your vegetables in butter and salt. Does it get any better? Below are foods I regularly eat, broken down by category. Fats Don’t fear fat, it’s OK as long as it’s high quality. I mostly consume butter, coconut oil and olive oil. You can mix in the others for variety and flavor. Butter Light Olive Oil Extra Virgin Olive Oil MCT Oil (Medium-Chain Triglycerides) Mayonnaise – Preferably using one of included oils Sesame Oil Meat & Fish All meat, fish and eggs are best when they are organic, free-range, wild and/or grass-fed. Animal products raised naturally produce a better fatty acid profile, with more healthy omega-3’s and less omega-6’s. Eggs Ground Beef (80/20 or more fat) Steak Chicken Thighs Chicken Wings Chicken Breast Pork Shoulder or Butt Pork Chops Bacon Pepperoni Salami Ham Turkey Salmon Tuna Swordfish Shrimp Sardines Nuts & Seeds You’ll want to eat these in moderation, as some contain more net carbs per serving than others. However, I consume nuts as a snack or ingredient in my meals almost daily. My preference is to rotate through all varieties to get the widest spectrum of nutrients. Macadamia nuts are my favorite, and not surprisingly the most expensive since they are grown in Hawaii! Almonds Peanuts (technically a legume) Macadamia Nuts Walnuts Pecans Cashews Brazil Nuts Shredded Coconut Coconut Milk Coconut Cream Sunflower Seeds 90% Chocolate 85% Chocolate Vegetables & Fruits This is where you need to monitor carb intake most, especially with vegetables like carrots or peas. You should eliminate most fruits and all juice, however it’s not a sin to Continue reading >>

Low Carb Fruits For The Ketogenic Diet

Low Carb Fruits For The Ketogenic Diet

The top three “fruits” on this list hardly exemplify the prototypical image of fruits in our minds, and it should come as no surprise. Fruits are typically banished from everyone’s keto diet shopping list, and for good reason. They simply pack too much sugar, and sugar is what we’re supposed to be avoiding at all costs, right? While this assertion may be true for most fruits, it turns out that there are a few delicious berries that provide very manageable carb content at a reasonable serving size. Two ounces of raspberries every day would certainly be enough for most people. You can always grab another 2oz for a total of 14 grams of net carbs. This will require some macro gymnastics if you’re hoping to enjoy balanced meals for the rest of the day, however. Advertisement The net carb content of the acids near the top of this list actually accounts for more than a few generous squeezes. In other words, a wedge of lime is not going to be your downfall. And yes, the blueberry barely placed. What a disappointing showing for the fruit of intellectuals. With roughly 7 grams of sugar per 2 ounces, the kick is hardly noticeable. One could never guess based on the subtle bite each dainty berry provided for our tastebuds, as they were just that. Subtle. Too subtle for the price of admission. The rest of the berry gang just may be better off without it, but then again, stock photographers play by different rules. Advertisement Time to address the elephant in the room. Rhubarb is not a fruit. Or at least, rhubarb fails the eye test at first glance. It looks like red celery. When raw, it feels like celery. Hard, bitter, fibrous, and about as enjoyable as a spoonful of cough syrup. Except, that’s not rhubarb at all. Rhubarb measures like a vegetable but tastes like a fruit Continue reading >>

Keto Food List & Printable Keto Grocery List

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 >>

Ketogenic Diet | What Is Keto And The Best Keto Diet Foods?

Ketogenic Diet | What Is Keto And The Best Keto Diet Foods?

Heard of the ketogenic diet? It’s a proven weight-loss method benefiting health. Unlike other weight-loss programs, this isn’t a wacky scheme promoted by witch doctors. There’s lots of scientific research backing the effectiveness of the ketogenic diet. [1] [2] [3] [4] [5] In fact, studies indicate that this diet can even help protect you against health-threatening conditions like epilepsy, diabetes, cancer, and Alzheimer’s. [6] [7] [8] [9] This step-by-step guide tells you everything you need to know AND everything you didn’t know, about the ketogenic diet. What is a Ketogenic Diet? Often referred to as “keto,” the ketogenic diet consists of two simple principles: low carbs and high fats. In that respect, it’s similar to the well-known Atkins diet. In a nutshell, you completely cut out carbs from your diet and, instead, chow down on fats. This can increase your metabolic rate, or ketosis. [10] The final result is that your body becomes a fat-burning machine. This not only helps you lose weight; the diet helps convert fat in your liver into ketones. What are ketones you ask? Ketones are energy sources. When glucose is in limited supply, ketones are used as fuel. Ketones are made in the liver when fats are broken down. This gives your brain an extra supply of energy, helping you think better. [11] [12] The ketogenic diet can be great for people who struggle with diabetes. It reduces your blood sugar and insulin levels. [13] [14] [15] [16] [17] Final Thoughts: The ketogenic diet consists of replacing carbs with high-quality fats. It boosts your metabolism, helps you burn fat, and produces much-needed ketones. The ketogenic diet also helps reduce your blood and sugar levels. Types of Keto Diets There are different ways of following the ketogenic diet. The m Continue reading >>

Best Low-carb Sources Of Vitamin C

Best Low-carb Sources Of Vitamin C

When you think of vitamins, which food comes to mind first? Is it oranges? Or perhaps apples, mangos or grapes? Either way, I bet you are thinking of fruit. Fruit has a great reputation. These beautiful, juicy, brightly coloured treats are supposed to be packed full of vitamins, fibre and all sorts of goodness. But fruit is also high in sugar. Especially concentrated forms like juices and smoothies. Once you go low-carb, fruit is out. Some of us worry about this. We’ve been told so many times that fruit is the path to nutritional righteousness. How can a low-carb diet be healthy, if it excludes fruit? Low-carb foods have plenty of vitamins In reality, fruit is not the only source of vitamins, and not even the best one – despite all the good PR. Staple low-carb foods include plenty of vitamins: Animal-based foods like meat, dairy and eggs are rich in vitamins B and A Oily fish is the best food source of vitamin D Oils, seeds and nuts provide vitamins E and B You could get most of what you need from those foods alone. Vitamin C is slightly different. It can only come from plant sources. And it’s true that most fruit is high in vitamin C. But so are vegetables! And that’s the answer. Vegetables have more vitamin C than fruit, and less sugar Veggies get their share of good PR. But they seem like a poor cousin of fruit. Surely the smooth, colourful, sweet fruit are more nutritious than boring old spinach or broccoli? That’s a myth! Many low-carb vegetables have a higher vitamin content than fruit. The best source of vitamin C is not oranges or lemons. It’s actually humble bell peppers, with over three times more vitamin C (yes, three times!) than oranges. Berries are also a good source of vitamins. They are a bit higher in carbs than vegetables, but not as high a Continue reading >>

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