COMPLETE LIST OF FOODS IN THE KETO DIET - WHAT TO EAT AND WHAT TO AVOID
COMPLETE LIST OF FOODS IN THE KETO DIET - WHAT TO EAT AND WHAT TO AVOID
Want to start a ketogenic diet, but don't know what your diet is?
I will come to your aid and for this, I have prepared this complete guide about diet in the keto diet, what is allowed to eat and what is necessary to avoid.
First, the ketogenic diet is distinguished by the increased consumption of healthy fats. It is moderate in protein and restrictive in terms of carbohydrate intake.
The main purpose of this diet is to consume real foods, not only low in carbohydrates but also rich in nutrients.
The choice of food is made according to these criteria and aims to limit the 20g of carbohydrates (NET, ie without fiber) per day.
The aim is to eliminate sugar, foods rich in refined carbohydrates, as well as processed foods with added preservatives and colorings.
More than weight loss, low carb, and ketogenic diets are adopted in order to have a healthy lifestyle. This depends a lot on the choice of food and the correct implementation of the diet.
My recommendation is that before starting this diet you should be very well informed about what it means and consult your doctor for any contraindications to this regimen.
What to eat and what to avoid in the keto diet meat
-consumes beef, pork, chicken, turkey, rabbit, game, bacon, sausages with clean labels or even better homemade, etc.
Quality, unprocessed meat has a low carbohydrate content, is low-carb and keto-friendly, so it can be eaten in the keto diet.
The healthiest and most recommended is the meat that comes from grass-fed animals (such as the country's producers) and from organic farms.
You can also eat any kind of organs, especially the liver, a food very rich in nutrients.
You should also keep in mind that the keto diet is not a high protein diet. Excess protein can prevent you from getting into ketosis, especially in the beginning and if you suffer from insulin resistance. Therefore, a moderate amount of meat is indicated in the keto diet and you do not need to choose the weakest meat.
The nutritional density of food is very important. Although it does not contain carbohydrates, processed meat such as sausages, ham, sausages that have various additives are not a healthy choice and are not recommended in the keto diet. Make sure you read the label carefully to have full control over your diet.
Also, be careful to avoid meat prepared with breadcrumbs, flour or sweet sauces.
consume:
greens (lettuce, iceberg lettuce roman, spinach, arugula, sorrel, celery APIO green onions, sorrel, wild garlic)
-vegetables and crucifers (zucchini, eggplant, mushrooms, cauliflower, red cabbage, white cabbage, broccoli, asparagus, green beans, brussels sprouts, tomatoes, cucumbers, avocados, olives, peppers, pumpkin pie, radishes, turnips, small quantities of onions, and garlic).
When it comes to vegetables, the greener and darker they are, the more nutrients and fewer carbohydrates they contain. The simplest rule to follow is to choose vegetables that grow above the ground, because they contain the least amount of carbohydrates (except for vegetables).
Vegetables that grow under the ground, carrots, parsnips, celery are avoided or consumed only in small quantities to add flavor to dishes.
Potatoes and sweet potatoes are avoided with keto, they can be consumed in small quantities only in a moderate low-carb (which is not always keto).
Legumes such as lentils, dried beans, corn or quinoa contain a higher amount of carbohydrates and are not part of the low-carb diet.
Eggs
-consumption: boiled eggs, omelet,
papara, poached, fried in lard, or coconut oil.
They can be consumed daily in the ketogenic diet. And for those who still worry about dietary cholesterol, you can breathe easy. Starting with 2015, the American Commission for Food Recommendations no longer classifies dietary cholesterol as a nutrient risk and can be consumed without restrictions. Egg yolk contains important nutrients such as lecithin and lutein, for proper brain function and optimal vision.
The best eggs are those that come from poultry, from the country and possibly organic ones.
Fatty fish
- consume salmon, trout, carp, tuna, cod, perch, sardines, seafood, etc.
Fish is an excellent source of omega-3 fatty acids. In short, any kind of fresh fish is allowed in the ketogenic diet, and the most recommended is fatty fish such as salmon and carp.
Avoid fish prepared with breadcrumbs or flour. Also avoid canned fish with tomato sauce or other sauces that contain carbohydrates (sugar).
Quality fats
- consume: butter, clarified butter/ghee, lard, beef tallow, extra-virgin or deodorized coconut oil (for cooking), coconut butter.
Healthy fat is the one that provides energy after restricting carbohydrates. Some are provided with meat, fish, eggs and other fatty foods. In addition, make sure you supplement your diet with the right amounts of these sources of healthy fats, animal and vegetable. Healthy fats add satiety and flavor to foods in the keto diet.
The better the butter, the fatter it is. The best variant of butter is the grass fed, which comes from grass-fed animals. And for sautéing vegetables, butter is ideal.
For frying, the best choice is coconut oil. Other good options are lard or ghee butter. They withstand high temperatures well.
CHEESE AND FATTY DAIRY PRODUCTS
-consume: butter, cream, Greek yogurt, any kind of non-fat yogurt, mascarpone, ripened cheeses.
Cream can be used for cooking and it is advisable to choose a variant with a higher percentage of fat (25-32%).
Hard cheeses (such as cheese, cheddar cheese, feta or Swiss cheese) and soft cheeses (mozzarella, cottage, brie, with mold) are allowed in moderate amounts, taking into account the number of carbohydrates.
Avoid drinking cow's milk because it contains too much sugar (carbohydrates).
You can instead use a very small amount in coffee. Caffe latte contains too much milk (and therefore too much carbo), so it is not allowed. Never eat yogurt and low-fat or sugary cheeses.
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nuts
-consumption: Romanian nuts or other types of nuts such as macadamia nuts, pecans, Brazil nuts
Walnuts are low in carbohydrates, are nutritious and tasty.
But they are also high in calories and can slow down your weight loss process when you consume them too often.
In smaller quantities you can also eat midgale, pine seeds and hazelnuts. Avoid or consume cashews, pistachios and peanuts even less often in the ketogenic diet.
Raw seeds
- raw sunflower seeds, pumpkin seeds, sesame, flax seeds, chia, hemp, etc.
Low-carb flour
- coconut flour, almond flour, flax flour, universal flour without carbohydrates Szafi, NoCarb fiber, konjac flour, psyllium bran.
For bread, pancakes, muffins or other low-carb dishes that require flour, they can be used in different combinations.
Vegetable milk
- coconut milk, coconut drink, almond drink, all without added sugar.
They can be consumed as drinks and used in the preparation of chia pudding, smoothies or hot chocolate. Be sure to always choose an unsweetened option.
Berries
- raspberries, strawberries, gooseberries, blackberries, currants, blueberries (the last in a smaller amount).
Berries are among the richest in antioxidants and contain a lower amount of sugars.
Consume them in small amounts when you want to lose weight, as a snack or included in a dessert.
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