The Yes And No Of Keto Foods ... Everything You Need To know !! - guide for keto diet

Friday, 2 November 2018

The Yes And No Of Keto Foods ... Everything You Need To know !!



The Yes And No Of Keto Foods ... Everything You Need To know !!


This Articl is going to start by fleshing out the foods which you will be getting intimately acquainted with. Oh yes, the fatty meats as well as dairy products will feature, and don’t forget your greens and fruits! There will be another section on what kind of foods to
cut down on in order to limit your carb consumption. The lists are meant to act as a sort of easy primer when it comes to keto friendly foods, so that it becomes easier for you to pick out and identify which foods are good to go during meal times.

As we know, the standard ketogenic diet macronutrient requirements are as follows
• 75% Fats
• 20% Protein
• 5% Carbohydrates


When we translate this to a daily intake of 2,000 calories, that means we are looking at 1,500 calories from fats, 400 calories from protein and the remaining 100 calories from carbs. With each gram of protein and carb yielding 4 calories, and each gram of fat yielding 9 calories, the whole breakdown above will end up with a daily grand figure of approximately 166 grams of fat, 100 grams of protein and 25 grams of carbs. These macronutrient numbers should be at the forefront of your mind when you first start off with the ketogenic diet. Just remember, always try to hit your fat requirement, limit your carb intake, and think about the amount of protein you are getting in to your system.


If your experience is anything like mine, you will find that eating sufficient fat seems to be an issue, at least in the initial stages. This is partly because a lot of the fat that you take in is present in liquid forms. Think of olive and coconut oils, or the butter and lard when heated on the skillet, these are all high fat essentials in the keto diet but they can be easily overlooked because they will never be the mains in a meal. I found that keeping the count on my daily fat numbers helped in increasing my fat intake. On the days when you
find the fat count being a little low, 99% dark chocolate as well as bulletproof coffee can nudge those numbers up closer to where they are supposed to be. 

Of course, there are many other high fat foods which can do the trick as well, so let’s take a look at them!



FOODS TO ENJOY ON THE KETOGENIC DIET


There are different types of food that fall into this list. These food ideas definitely push for high fat content, while at the same time packing other nutrients and healthy vitamins in for the body’s use.

Meats And Animal Products

 Focus on grass-fed or pasture-raised fatty cuts of meat and wild-caught seafood, avoiding farmed animal meats and processed meats as much as possible. And don’t forget about organ meats!

• Beef
• Chicken
• Eggs
• Goat
• Lamb
• Pork
• Rabbit
• Turkey
• Venison
• Shellfish
• Salmon
• Mackerel
• Tuna
• Halibut
• Cod
• Gelatin
• Organ meats



Healthy Fats

The best fats to consume on the ketogenic diet are monounsaturated and polyunsaturated fats, though there are plenty of healthy saturated fats as well. At the risk of sounding like a broken recorder, avoid trans fats. Maybe “avoid” is not an appropriate word. Run away might be better. Run away from trans fats like you would the plague. Enough said.


• Butter
• Chicken fat
• Coconut oil
• Duck fat
• Ghee
• Lard
• Tallow
• MCT oil
• Avocado oil
• Macadamia oil
• Extra virgin olive oil
• Coconut butter
• Coconut milk
• Palm shortening


Vegetables

Fresh vegetables are rich in nutrients and low in calories which
makes them an excellent addition to any diet. With the ketogenic diet, however, you need to be careful about carbs, so stick to leafy greens and lowglycemic veggies rather than root vegetables and other starchy veggies. I placed avocados in this section because some of us may recognize it as a vegetable even though it actually is a fruit.


• Artichokes
• Asparagus
• Avocado
• Bell peppers
• Broccoli
• Cabbage
• Cauliflower
• Cucumber
• Celery
• Kohlrabi
• Lettuce
• Okra or ladies’ fingers
• Radishes
• Seaweed
• Spinach
• Tomatoes
• Watercress
• Zucchini


Dairy Products

If you are able to tolerate dairy, you can include full-fat, unpasteurized, and raw dairy products in your diet. Keep in mind that some brands will contain a lot of sugar which could increase the carb content, so pay attention to nutrition labels and moderate your consumption of these products. If possible, go for the full-fat versions as these will have a less likely chance of sugar being used to replace the fat.


• Kefir
• Cottage cheese
• Cream cheese
• Cheddar cheese
• Brie cheese
• Mozzarella cheese
• Swiss cheese
• Sour cream
• Full-fat yogurt
• Heavy cream


Herbs And Spices

Fresh herbs and dried spices are an excellent way to flavor your foods without adding any significant number of calories or carbohydrates.


• Basil
• Black pepper
• Cayenne
• Cardamom
• Chili powder
• Cilantro
• Cinnamon
• Cumin
• Curry powder
• Garam masala
• Ginger
• Garlic
• Nutmeg
• Oregano
• Onion
• Paprika
• Parsley
• Rosemary
• Sea salt
• Sage
• Thyme
• Turmeric
• White pepper


Beverages

You should avoid all sweetened drinks on the ketogenic diet,
but there are certain beverages which you can still have in order to add a little more variety to your choice of liquids besides good old water.


• Almond milk unsweetened
• Bone broth
• Cashew milk unsweetened
• Coconut milk
• Club soda
• Coffee
• Herbal tea
• Mineral water
• Seltzer water
• Tea



FOODS ON THE MODERATION LIST

These food items are included here because they tend to have a higher carb count, so moderation is important. However, they are chock full of other nutrients and some of them also throw in that extra bit of fat to help toward your daily fat intake!


Fruits

Fresh fruits are an excellent source of nutrition. Unfortunately, they
are also loaded with sugar which means they are high in carbohydrates. There are a few low- to moderate-carb fruits that you can enjoy in smaller quantities, but you have to watch the amount you eat! Sometimes, it is really easy to keep popping them into our mouths. “Nature’s candy” is definitely an accurate moniker for them. We can still get their benefits and maintain ketosis with the right amounts of consumption. Most of the fruits detailed below are okay for you to have a cup or so, perhaps a single slice or two on a daily basis, especially when you are first starting out and are looking to keep your carb count low. As you progress and get a better handle of your carb threshold, it is alright to increase the quantity of these foods while staying within your designated carb limit.


• Apricot
• Blackberries
• Blueberries
• Cantaloupe
• Cherries
• Cranberries
• Grapefruit
• Honeydew
• Kiwi
• Lemon
• Lime
• Peaches
• Raspberries
• Strawberries


Nuts And Seeds

While nuts and seeds do contain carbohydrates, they are also rich in healthy fats. The following nuts and seeds are low to moderate in
carb content, so you can enjoy them as long as you watch your portion sizes.
Usually an ounce or a handful of nuts would be a good gauge to see how much you can eat and still stay in ketosis daily.


• Almonds
• Cashews
• Chia seeds
• Hazelnuts
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachios
• Psyllium
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts
• Nut butter


FOODS TO AVOID

When it comes to foods you should avoid on the ketogenic diet, there are a few major categories to mention. First and foremost, you should avoid grains and grain-based ingredients as much as possible since they are the highest in carbohydrates. Choose healthy fats over hydrogenated oils and try to limit your intake of starchy vegetables and high-glycemic fruits. When it comes to
sweeteners, refined sugars like white sugar and brown sugar are completely restricted, and you should also avoid artificial sweeteners. Natural sweeteners like honey, pure maple syrup, and agave are not necessarily bad for you, but they are very high in carbohydrates. The best sweeteners to use on the ketogenic diet are powdered erythritol, stevia, and monk fruit sweetener.


Stevia is an herb that is also known as the sugar leaf. This sweetener comes in several forms, and you need to make sure that whatever type you buy doesn’t also contain an artificial sweetener. Liquid stevia extract is usually the best option, though you can also find powdered stevia extract. Another option is powdered erythritol, which is extracted from corn, and it is usually the best option to use in recipes for baked goods. In terms of sauces and
condiments, you need to read the food label to see whether the item is ketofriendly or not because brands differ greatly. Generally speaking, basic condiments like yellow mustard, mayonnaise, horseradish, hot sauce, Worcestershire sauce, vinegar, and oils are keto-friendly. When it comes to things like ketchup, BBQ sauce, and salad dressings you need to be mindful of the sugar content present in them.


Here is a quick list of some of the major foods you’ll need to avoid on the ketogenic diet.

• All-purpose flour
• Baking mix
• Wheat flour
• Pastry flour
• Cake flour
• Cereal
• Pasta
• Rice
• Corn
• Baked goods
• Corn syrup
• Snack bars
• Quinoa
• Buckwheat
• Barley
• Couscous
• Oats
• Muesli
• Margarine
• Canola oil
• Hydrogenated oils
• Bananas
• Mangos
• Pineapple
• Potatoes
• Sweet potatoes
• Candy
• Milk chocolate
• Ice cream
• Sports drinks
• Juice cocktail
• Soda
• Beer
• Milk
• Low-fat dairy
• White sugar
• Brown sugar
• Maple syrup
• Honey
• Agave


Top Good Stuff From The Ketogenic Lifestyle ..!!





No comments:

Post a Comment