To stay on the keto diet don’t consume:
Alcohol – Alcohol is devoid of nutrition, and breaks down as sugar. It also stresses the liver. One glass and you start over from square one. Avoid it.
“Low-carb” Candies – These sweets are usually processed, and contain maltodextrin, dextrose and other junk which breaks down as glucose in the body.
Tropical Fruit – This means mangos, bananas, pineapples, papayas. They are high in sugar.
Dried Fruit – The amount of sugar becomes more concentrated when fruits are dried. Avoid raisins, figs, etc.
Milk – While heavy cream, sour cream, cheese, and high-fat yoghurt are all ok avoid actual milk. It’s generally heated to the point where the pasteurization kills off gut-friendly bacteria. It is also high in sugar.
Grains – Don’t order that pizza. The crust is bread; you want to avoid it and its ilk. This means rice, quinoa, whole wheat, buckwheat, corn meal, potatoes, millet, barley are all out. You will not miss them after you get used to all the other delicious foods you can have. No food tastes as good as the sweet feeling of success after reaching your ideal weight.
Processed Foods – Avoiding pre-packaged foods will make your life easier. Why? You don’t have to bother figuring out whether some hidden ingredient will throw you off your diet. The additives and the methods which are used to make such items are not always clear. Besides, you want to stick to real, whole foods that give you the nutrition you need, to be the best you can be.
Corn – Avoid all corn and corn products. Corn causes inflammation, is starchy and is metabolized as glucose. Besides, it is usually genetically modified and GMO’s should be avoided.
Consume the following in moderation:
Fruit. A few blueberries, raspberries, strawberries, blackberries, currants, nectarine, apple, cherries, plums, watermelon, cantaloupe, grapes, fresh figs, peaches are all OK in very small amounts. Don’t overdo it. For best results, allow yourself a green apple in your smoothie every once in a while.
Root Vegetables. (Vegetables that grow underground) Rutabaga, parsnip, sweet potato, carrot, beets are OK in limited amounts. They have some starch, so this counts toward your carbohydrate intake. You will want to find out how many carbs are in each of these vegetables so you can keep track.
Nuts. Nuts such as macadamia are great because they are very high in healthy fats. Still, you don’t want to go overboard. Others, such as peanuts should be eaten only very sparingly. Hazelnuts, cashews, pine nuts, pistachios, walnuts, almonds can also be eaten in moderation and are a source of natural fat. A handful here and there is a tasty and healthy snack.
Dairy Products. Go for full fat dairy products such as cream, sour cream and cheese. Don’t consume these to excess since they do contain protein and carbohydrates, besides fat. Cheeses like mozzarella, ricotta, brie, cheddar, camembert, parmesan, etc. are delicious and can be enjoyed in moderation.
Seeds. Flax seeds, pumpkin seeds, and sunflower seeds are OK to eat in moderation. Seed butter is also available, or you can make your own. Sunflower seeds can be ground up in a coffee grinder to yield a flour-like consistency. Add oil, salt and spices and roll them up into a ball for an easy snack.
Spices and seasonings. You want your food to taste good, so feel free to use spices and seasonings. However, basil, oregano, garlic, turmeric, cilantro, cinnamon, black pepper, cayenne pepper, sage, rosemary, thyme and so forth do contain carbohydrates, so you need to count these toward your daily limit. As far as salt is concerned, choose sea salt or ayurveda salt (the pretty pink salt) since these are more nutritious with minerals still present and are not cut with dextrin and other not OK products (like typical “table salt” is).
Meat and fish. Meat and fish count toward protein, which we have to remember counts toward starch in the body if too much is eaten. So we can enjoy fish filets and steak sometimes, but in limited amounts. For example, bacon, chicken, beef, fish, ham, tuna, salmon, turkey, shrimp, scallops, crab, lobster, lamb, veal, cod are all OK.
Don’t exceed portions given in recipes, or else the body could stop producing the ketones needed to maintain the state of fat burning as an energy source. Most things that walk on land or swim in the sea are completely OK to eat on the ketogenic diet. Go for organic wherever possible, for optimal health.
Things to eat more of:
Low carbohydrate vegetables. Go for vegetables that are green and leafy, and grow above ground. They are full of vitamins, minerals and low in carbs. Asparagus is delicious and healthy. Lettuce of all types go perfect with anything. Avocado is not only low carb, but high in healthy fat. Celery is refreshing, crisp and a great choice of vegetable. Onions and green beans are excellent additions to your meals. Broccoli and cauliflower are fine to eat. Cucumber and tomatoes are a good addition to a salad. Squash and shallots can be cooked and eaten in a little soup.
Oils and fats. Use natural oils and fats to cook your food. This includes butter, ghee (Indian clarified butter), olive oil, beef tallow, coconut oil, coconut butter, mayonnaise (be sure there isn’t any added sugar of any kind, including agave syrup in which case you cannot use it), red palm oil, chicken fat, bacon fat, and other types of natural fats of plant and animal sources. If there are no carbs at all in your choice of oil or fat, feel free to take an extra portion to go with your meal.
Water. Drink lots and lots of water. People on the ketogenic diet tend to urinate a lot, due to the ketones not being absorbed as efficiently in the beginning of the diet. It gets better over time, but it’s important to drink enough water particularly when you start out. Drinking enough water ensures that impurities in the body can safely leave via the urine. Drinking enough water is always a good idea for health and wellness.
Herbal tea. Drink herbal tea and decaf coffee. Choose organic herbal tea wherever possible. Many of them have health promoting properties. For example, peppermint is calming to the stomach. Chamomile and lavender promote restful sleep. Stinging nettle tea is good for the skin. Decaf coffee is a good option for those who love the taste of coffee and don’t want to sacrifice this pastime.
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