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What Fruits Are Good For Keto?

I Went On The Silicon Valley Diet Craze That Encourages Butter And Bacon For 2 Months — And It Vastly Improved My Life

I Went On The Silicon Valley Diet Craze That Encourages Butter And Bacon For 2 Months — And It Vastly Improved My Life

Bacon became my new best friend on the ketogenic diet.Business Insider A diet that goes against conventional wisdom on healthy eating is gaining momentum among Silicon Valley tech workers. And it involves eating a lot of fat. The ketogenic, or "keto," diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes — limits carbohydrates to no more than 50 grams a day, which is the rough equivalent of a plain bagel or a cup of white rice. By comparison, dietary guidelines laid out by the US Department of Agriculture recommend consuming between 225 and 325 grams of carbs a day. On the keto diet, the body goes into starvation mode and taps its fat stores for fuel. Studies suggest the low-carb, high-fat diet may promote weight loss, dull hunger, and stave off age-related diseases. More research is needed on its long-term effects, especially in healthy people. An increasing number of health nuts — from the internet entrepreneur Kevin Rose to the podcaster Tim Ferriss — swear by the keto diet. I spent the past two months eating bacon, butter, and avocados to see why the keto movement is so popular. I am no stranger to diets. I've cut sugar, counted points on Weight Watchers, and swapped solid food for Soylent, a venture-capital-backed meal-replacement shake. Here's me eating a doughnut.Melia Robinson/Business Insider I gave up breakfast for a week and drank this caffeinated meal-replacement shake instead » But those usually don't last long. I love food. I'm a chronic snacker. Melia Robinson/Business Insider When I first learned about the keto diet, it caught my interest because dieters could eat seemingly unlimited amounts of healthy fats, like cheese, nuts, avocado, eggs, butter — foods that have high "point values" on Weight Watchers and a Continue reading >>

Keto Diet Food List – What To Eat

Keto Diet Food List – What To Eat

Are you not sure what to eat on a keto diet? Here you’ll find a quick food list and visual guide, showing you what to eat and avoid on keto. Let’s start with a basic overview: In summary, eat real low-carb foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil. As a basic beginner’s rule, stick to foods with fewer than 5% carbs (numbers above 1 ). Avoid Here’s what you should not eat on a keto diet – foods full of sugar and starch. As you can see, these foods are much higher in carbs. Drinks Drink water, coffee, tea or the occasional glass of wine. More Full keto diet food list Eat Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat is the most healthy of all. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough. Note that processed meats, like sausages, cold cuts and meat balls often contain added carbs. When in doubt look at the ingredients, aim for under 5% carbs. Top recipes Fish and seafood – These are all good, excellent even, especially fatty fish like salmon. However, avoid breading, as it contains carbs. If you can find wild-caught fish that’s the very best. Top recipes Try to buy organic for the most healthy option. How many eggs can you eat, considering cholesterol? Our advice is no more than 36 eggs, per day. But feel free to eat fewer if you prefer. Natural fat, high-fat sauces – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add plenty of oli Continue reading >>

Low-carb Fruits List Allowed On Keto Diet

Low-carb Fruits List Allowed On Keto Diet

All the doctors recommend eating fruit to lose weight. They’ve told us to eat 2 portions each day. Well, fruit is healthy, has lots of health benefits, but it’s also really easy to overeat it. And those 2 portions become 10 without even realizing. So, the point is that fruit has carbs. And in keto or low carb diet you are minimizing your carb intake and if you eat a lot of fruit you can easily go over your with your carbs. Treat fruit like dessert or like candy to make sure you aren’t eating too much. Always measure your fruit and keep your carb count accurate. Also, remember that eating fruit can prevent you from fully keto-adapt. They can also kick you out of ketosis if you are too sensitive. Here is a list of the fruits that you can enjoy in the smallest amount possible on a ketogenic/ low carb diet. Serving size: ¼ cup (for sedentary people on keto) Berries Berries contain phytonutrients that have been proven to prevent aging of the tissues or diseases like cancer and dementia due to the antioxidant effects. Blueberries 4.1 Blackberries 2.7 Raspberries 1.5 Strawberries 1.8 Avocado You might look confused, but yes Avocado is a fruit with great health benefits. Great source of potassium ( 100 g provides 14% of the RDA). Per 100 g avocado has 9 grams of carbs, but 7 grams are fiber, so doing the math there are only 2 NET grams carbs. Avocado is a great source of monounsaturated fatty acids that protect you from heart disease, diabetes, and even cancer. Very rich in vitamins. So, don’t forget to put avocado on your shopping list and eat it daily. It does miracles to your overall health. Coconut Coconut meat is what you should eat. Fresh or dried. You can add it to your smoothies. Helps with digestion and elimination. Great for weight loss because coconut contai Continue reading >>

Can You Eat Fruit On The Keto Diet?

Can You Eat Fruit On The Keto Diet?

Written by: Kat Gal Fruits are delicious and nutritious. But can these sweet candies of nature be part of a proper keto diet? The short answer is: yes, they can (you can calm down now)! Fruits are abundant in vitamins and minerals that your body needs to stay healthy. They are also packed with fiber, keeping your digestive system happy too. But fruits are also naturally high in carbs, so you may question if they mix well with the low-carb, high-fat keto diet. The truth is that as long as you eat them in moderation and keep your overall carb count down, you can enjoy them while on a keto diet. Berries are the best choice for keto-lovers. Berries are some of the best fruits out there, even if you are not on the keto diet. However, if you are following this low-carb, high-fat plan, you definitely want to make berries your fruity staple. If you are trying to keep your carbs low, berries are a no brainer. Berries tend to have a low GI and they are much lower in sugar than most fruits. With so many varieties – blueberries, blackberries, raspberries, mulberries, elderberries, etc. – you will never even get bored. Strawberries only have 1.8 grams of net carbs, blackberries have 2.1 and blueberries have 4.1 grams per ¼ cup. You can eat them fresh or use them frozen. Eat them as they are or add them to your salads, smoothies and dishes. They make excellent desserts and pancake toppings. Other good fruit choices on a keto diet include coconut (1.3 g net carbs per ¼ cup), pineapple (3.8 g net carbs per ¼ cup), watermelon (2.6 g net carbs per ¼ cup) and cherries (4.2 net carbs per cup). Besides picking the right fruits and keeping your carbs low, you should also make sure to eat your fruits with some fat or protein. Eating fruits with fats or protein can help to keep their i Continue reading >>

The Best Low Carb Vegetables For Keto

The Best Low Carb Vegetables For Keto

Vegetables are an essential part of a healthy low-carb diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are high in sugar and don’t cut it nutritionally – so we need to weed them out. Make sure to be careful when eating vegetables as their carb counts do add up quickly. Below you’ll find a quick visual guide on the best (and worst) low-carb vegetables for keto. Keep scrolling down to see a complete list of the most commonly consumed vegetables. At the bottom of this page, you’ll find a list of the top 10 vegetables to consume based on scientific facts. Note: Remember that on the ketogenic diet, you should aim to limit your carbohydrates to be below 30g per day. If you prefer to follow along and have meal ideas made for you, try our Keto Academy Program > The best type of vegetables for a ketogenic diet are both high in nutrients and low in carbohydrates. As most of you can guess, these are dark and leafy. Anything that resembles spinach or kale will fall into this category and will be the best vegetable to include into dishes/meals. If you’re looking for low-carb vegetables that aren’t leafy greens, think about the ones that grow above ground mostly from the cruciferous family. These include broccoli, cauliflower, zucchini, lettuce, cucumbers, and more. You can use the visual guide to help decide which vegetables are best. Many people choose to eat salads as a way to get their greens in for the day. Salads are super quick to make, and you can put almost anything in them. Next time you’re not sure of what to make, get some inspiration from these: You can also simply toss leftovers in salads as long as the combinations make sense. Time and time again we make cheeseburger salad with our leftover cooked ground beef. It’ Continue reading >>

The Ultimate List Of Foods To Eat On A Ketogenic Diet

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 >>

What You Should Know Before Trying A Ketogenic Diet

What You Should Know Before Trying A Ketogenic Diet

Five people have recently told me they were going to “try keto”—the most recent after gushing about a mutual friend who has been doing keto, aka the popular ketogenic diet, and getting awesome-looking results. You’ve probably heard rumblings about keto, but what the heck is it? And is it too good to be true? Let’s first get you caught up on all the hubbub around the ketogenic diet. Keto is an extremely low-carb, moderate-protein, and high-fat diet. You’ll find those on keto gobbling up stuff like fat slabs of bacon, mountains of avocados, and cartons of heavy whipping cream. There’s a lot of enthusiastic fanfare around it, like this comment on Reddit: Awesome. And then there’s this one: Low-carb diets are nothing new for weight loss. And keto is kind of a low-carb diet with a twist in that you emphasize tons of fat. I spoke to Leigh Peele, NASM certified personal trainer who fields questions on all matters of weight loss, metabolism, and nutrition, and is author of Starve Mode; and she told me that the original definition of keto is a 4:1 ratio of fats to carbohydrates or protein. That is, for every gram of protein or carb you eat, you would also eat four grams of fat (hence, the avocados and heavy whipping cream). But you don’t have to stick to that exactly as long as your carbs are low and protein moderate enough to properly be “ketogenic.” Let me explain. Differences Between Keto and a Low-Carb Diet Keto’s trump card against the average low-carb diet is that, after consistently depriving yourself of bread, pasta, donuts, and any carb source, your body goes into ketosis (between a couple of days and a week). Ketosis means your body is breaking down fat and releasing large quantities of molecules called ketones into your bloodstream. Your body t Continue reading >>

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 >>

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 >>

What Fruits Can You Eat On The Ketogenic Diet?

What Fruits Can You Eat On The Ketogenic Diet?

One of the toughest things, for me, doing the ketogenic diet was giving up a lot of the fruits that I love so dearly. I grew up eating a large range of fruits. Bananas Apples Pears Oranges Watermelon Now? I can’t touch them. Why? Because the fructose in them is a definite no when on Keto. This means that a lot of fruits are taken out of the mix immediately. But what if you’re a fruit lover? You’ve grown up being told that fruits are really good for you. “An apple a day keeps the doctor away.” Don’t get me wrong, fruits are good for you on a regular diet, but you’re on a keto diet now so you need to watch exactly what you’re eating. There are fruits out there that are perfectly acceptable to have on a keto diet. Like most other fruits, there are going to be carbs that’ll form in your body from the sugars in them. However, it will just be significantly less. Fruits That You Can Eat on Keto You’ll be surprised that some of these on the list are ones that you didn’t even think about as fruits. If we going by the general definition of a fruit then they all fit within the category. Fruit: the sweet and fleshy product of a tree or other plant that contains seed can be eaten as a food. Avocados Avocados are just amazing. That’s the best way to put it. If you’ve ever had guacamole then you know exactly what I’m talking about. Instead of supplying you with sugars, avocados provide you with healthy fats that are going to greatly benefit you when it comes to your keto diet. These fruits will also provide you with a bunch of vitamins and minerals that only help your health. Vitamins and minerals that you won’t get in a diet that lacks avocados. If you’re looking for something that can help improve your heart health as well, avocados are the way to go. Continue reading >>

Everything You Should Know About The Ketogenic Diet

Everything You Should Know About The Ketogenic Diet

Recently I had a client tell me that she and her husband were eating more than 2 pounds of bacon a week—usually three strips for breakfast and one or two with a salad for dinner. I’ve been a dietitian for almost 20 years. Few things surprise me. But I had to ask: “Why?” She told me that her husband had heard about a new diet on TV, the keto diet, and they decided to try it. Six months and countless packages of bacon later, her husband had lost 20 pounds and said he felt more energetic. I’m beginning to hear more and more people lecture me about the benefits of the ketogenic diet. “Keto burns fat fast! It turbo-charges your energy! It fights disease! You can eat all the bacon you want!” But as is so often the case with diets, underneath all the initial excitement, there’s a gut check. Here’s everything you should know about the ketogenic diet and whether or not you should try it for yourself. Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so your brain signals it to tap its reserve of ketones. It’s like a hybrid car that runs out of gas and reverts to pure electricity. Okay, but what are ketones? They’re compounds created by your liver from your fat stores when blood insulin is low. “Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake,” says Jeff Volek, Ph.D., R.D., a professor of human sciences at Ohio State University. Eat a normal amount of carbs and protein, and ketogenesis idles. Cut carbs and protein back, and you push to half throttle. This takes about three days to induce. A ketogenic diet requires that fat comprise 60 to 80 percent of your total calo Continue reading >>

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Recently, many of my patients have been asking about a ketogenic diet. Is it safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss. What is a ketogenic diet? In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and Continue reading >>

Can I Eat Fruit On Keto?

Can I Eat Fruit On Keto?

Fruit is delicious, no one can really argue that point… but, how do fruit and keto mix together? Can you eat fruit on keto? Well then, what fruits can I eat on keto? So many fruit-based questions! We’ve already talked about what vegetables you can eat on keto. Now we’re going to have a discussion about fruit. Fruit? But there’s so much sugar in fruit! Are you trying to make me fat? Calm down there, champ. Yes, there are many fruits that are pretty high in sugar, but there are also a bunch that aren’t really that bad. Fruit contains a lot of beneficial vitamins, minerals and polyphenols, and if you’re really craving some pomegranate this time of year, you might as well go for it. Just in moderation. I like to add freeze dried fruits to baked goods in lieu of fresh fruit because they don’t go to waste, the portion is easy to control, and I find they pack in more flavor because they’re so concentrated. But, on to the questions! So, what’s so great about fruits? They’re all sugar! Okay, kind of true. Fruit does contain a lot of sugar. However, fruit also contains a lot of both soluble and insoluble fiber. Soluble fiber not only helps to keep our micro biome by acting as food for our gut bacteria (technically, called a prebiotic) healthy and well-fed, but it can also bind to excess cholesterol and hormones, and clear them from our guts. Fruit is also high in a variety of vitamins, minerals, antioxidants and other polyphenols. As many of these compounds are destroyed with cooking, and we tend to cook our vegetables, fruit can be the best option for obtaining necessary vitamins, like vitamin C. Well, what fruits are best on a keto or low carb diet? Berries. I’m not even going to pretend like it’s a close call. Berries are loaded with nutrition, and tend Continue reading >>

A Keto Diet For Beginners

A Keto Diet For Beginners

A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 1 Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto. Get even more, custom meal plans, ask the experts and low-carb TV, with a free trial. 1. Introduction: What is ketosis? The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. 2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, 3 and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. A keto diet, on the other hand, can be eaten indefinite 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 >>

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