Know What Foods To Enjoy & What Foods To Avoid On Keto Diet - guide for keto diet

Wednesday, 26 June 2019

Know What Foods To Enjoy & What Foods To Avoid On Keto Diet


Know What Foods To Enjoy & What Foods To Avoid On Keto Diet 


It’s so easy to think about what you can’t eat on keto, but it’s much more fun to focus on all the things you can enjoy. Here’s a chart you can reference when you’re in need of some inspiration.

KETO CHEAT SHEET


Eat: Zoodles, spaghetti squash and shirataki noodles
Avoid: Pasta

Eat: Use almond flour, unsweetened coconut flakes and pork cracklings
Avoid: Bread crumbs

Eat: Cauliflower rice, shirataki rice
Avoid: Rice, couscous

Eat: Heavy cream and cheeses (mozzarella, cheddar)
Avoid: Milk


Eat: Low-carb tortillas and keto bread (here)
Avoid: Bread, wraps, tortillas

Eat: Puréed cauliflower
Avoid: Mashed potatoes

Eat: Zucchini fries
Avoid: French fries and sweet potato fries

Eat: Berries; use lemons and limes for flavor
Avoid: Sweet citrus (oranges, grapefruit, clementines), tropical fruits (bananas, mango, pineapple), all dried fruits
Eat: Meat, poultry, seafood, eggs
Avoid: Beans, tofu

Eat: Stevia, monk fruit
Avoid: Sweeteners (honey, maple syrup, sugar)

Eat: Olive oil, coconut oil, avocado oil, butter, ghee, sesame oil (in small quantities)
Avoid: Sunflower, grapeseed, canola, peanut, safflower oils, margarine, vegetable shortening


Eat: Parmesan Crisps (here)
Avoid: Chips and sweet/salty snacks

Eat: Water (key for staying hydrated), coffee, tea
Avoid: Sugary drinks (soda, juices), alcohol



The Keto Kitchen

Leading up to starting  keto, it’s important to make sure your pantry aligns with your new eating goals. Those new goals might also be at odds with the rest of the members in your household, be they family or roommates. If so, clearing out all the carb-laden foods, sugary snacks, and processed foods might not be a possibility. In that case, it’ll be an exercise in self-control for you, especially during the first week or two, when cravings might be tricky to manage. Don’t fret. You can still claim an area of the kitchen and set up a keto-friendly zone to make sticking to the plan easier. 


And by all means, if you live on your own, or if your partner/family is doing this with you, go full throttle and use an out-with-the-old, in-with-the-new approach. Instead of discarding unwanted items, donate them to a local food pantry (check expiration dates first), or give them to your neighbors.
Once you’ve got a clean slate, it’s time to start filling the pantry with all the foods you can enjoy. Here are staple ingredients you’ll want to add to your first shopping list.


Fermented foods (make sure veggies are lacto-fermented): pickles, kimchi, sauerkraut, plain full-fat yogurt
Oils: avocado oil, extra virgin olive oil, cold-pressed or virgin coconut oil, ghee, MCT oil
Nuts and seeds (and flours made from them): almonds, walnuts, macadamia nuts, brazil nuts, pecans, chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, almond flour or meal, coconut flour
Canned goods and other shelf-stable items (make sure all nut milks are unsweetened): coconut cream, coconut milk, almond milk, olives, dark chocolate (Lily’s dark chocolate chips are sweetened with stevia), cocoa powder, tea and coffee (plain, unflavored), pork rinds, baking powder (see note below)

Spices and sweeteners: red pepper flakes, basil, oregano, bay leaves, smoked paprika, sea salts, black pepper, cumin, curry powder, everything-bagel seasoning, whole-grain mustard, stevia, monk fruit sweetener (read the label to make sure it’s not a blend mixed with sugar)
Perishables: bacon and sausage (be sure to buy sugar-free varieties), eggs, coconut wraps, low-carb tortillas, sugar-free mayonnaise, heavy cream, butter, cheese

A Word About Baking Powder & Other Ingredients

One look at the ingredients and you’ll notice there’s cornstarch in commercial baking powder. It’s actually in most homemade recipes, too. Baking powder is traditionally made with a combination of baking soda, cream of tartar, and cornstarch. Some keto folks will tell you cornstarch is absolutely forbidden, since it’s a grain and you’re not supposed to eat any grains on keto. It’s important to remember why you’re not supposed to eat grains, though, before settling on a conclusion about baking powder. The underlying reason is that grains are carb heavy, and keto is a low-carb diet. 
The reality is, the amount of cornstarch in baking powder compared with how much you actually use in a recipe is so negligible that it barely registers. If you’re grain free for health reasons, that’s a good reason to make your own baking powder or seek out a brand without any cornstarch.

Most bacon has sugar added during the curing process, even bacon from small, artisanal farmers. While the actual amount of sugar in the end product is minimal, you might want to look for a brand that has no sugar added if you’re having trouble balancing your carb count.

Not all ketchups are created equal. In fact, many are loaded with sugar. Be sure to buy an unsweetened brand like Primal Kitchen for dipping  .


Many keto enthusiasts swear by MCT oil. It’s not coconut oil, but rather a by-product of coconut. MCT stands for medium chain triglycerides. Among the health benefits it is said to offer are that it keeps you satiated (feeling full), provides a quick boost of energy, and supports a healthy immune system. The full feeling it offers may be why some people believe it aids in weight loss, in that it prevents you from overeating or snacking. 

Essential Kitchen Tools

Veteran cooks likely have a well-stocked kitchen. If you’re just starting out, you’ll quickly realize that cooking your own food increases your success in sticking to a keto diet. I tend to stay away from gadgets that serve only one purpose, but exceptions to that rule are my spiralizer and avocado slicer. Homemade zoodles are a breeze to make with my handheld spiralizer, found in the hardware store’s kitchen section f.

Avocados are a keto fan-favorite. Pitting avocados also results in more emergency-room visits than you might imagine and can even result in nerve damage. This happened to a dear friend of mine who’s an experienced cook. She now owns an avocado slicer.

Regarding skillets, I find nonstick to be great if you can buy only one set of pans. Even though you’ll be consuming considerably more fat than you do in your current diet, nonstick skillets are great for making eggs and pancakes .
Here’s a list of kitchen tools and equipment that you’ll find helpful in preparing meals:
8-inch skillet - https://amzn.to/2IP3Idu

10-inch skillet - https://amzn.to/2xgAa1W

Spiralizer - https://amzn.to/2RHewNK

Digital kitchen scale - https://amzn.to/2Fymfsw

Bento box for packing lunches - https://amzn.to/2NgNG0l

Tongs and spatula - https://amzn.to/2RDzmgT

Avocado slicer - https://amzn.to/2xoCvbf

Mason jars - https://amzn.to/2Xz2T0v

Silicon candy molds (for making fat bombs) - https://amzn.to/2IPkMjz

Chef’s knife and paring knife - https://amzn.to/2INvk2A

Variety of saucepans (ranging from 2 quarts to 8 quarts, if space and budget permit)

Cutting boards

Blender - https://amzn.to/2IMoJ8B

Food processor (optional, but especially helpful to grind your own nut flours) - https://amzn.to/2IMoXwt



No comments:

Post a Comment