Keto Diet: A comprehensive Guide for Keto Diet.
The list of keto foods below will help you get started. This type of diet are low carbohydrate diets that deprives your body of glucose and shifts the body into a ketosis state where the body burns fat for energy instead of sugar. This excellent guide holds you by the hand to show you the various keto foods you can use for your diets.
Oils & Fats
These foods below are excellent sources of fats and oil you can use to create your ketogenic meals that helps you lose weight. You can eat the following often; avocado oil, cacao butter, Brain Octane Oil, pastured egg yolk, pastured bacon fat, virgin coconut oil,pastured marrow, cod liver oil, grass-fed butter and ghee, krill oil, MCT oil, pastured lard, pastured tallow, and sunflower lecithin.
You can eat chicken goose and duck fat, olive oil and nut oil occasionally. Avoid eating trans fats, polyunsaturated fats hydrogenated fats, and other processed vegetable oils.
To get agreat dose of protein in your diet the keto-way, focus on eating eggs, fish, colostrum, pork, shellfish, collagen peptides, dark meats,gelatin, offal/organ meats, and whey protein concentrate. You can eatfactory-farmed eggs, pastured chicken and turkey, heated whey/whey protein isolate occasionally.
You are free to eat steaks and bacons. However, you should note that when you get more than 30% of your calories from protein, your body will convert the protein to sugar. You should also watch out for fat-based season and curing agents in steaks and sausages.
You can freely add any of these vegetables to your diet as often as you like; kale, kohlrabi, lettuce,asparagus, avocado, bitter greens,cauliflower, cabbage, celery, chard, collards, spinach, summer squash, zucchini, cucumbers, endive, nori,bok choy, broccoli, brussels sprouts, olives, and radish.
You should eat the following veggies in small quantities;sweet potato, tomatillo, jicama, leeks, okra, onion,artichokes, celery root, eggplant, garlic, pumpkin, rhubarb, tomato,green beans, parsnip, peppers, turnip, and winter squash.
Bear in mind that veggies add trace amount of carbs to your diet. This is especially true with starchy vegetables such as sweet potatoes, pumpkin, leeks, parsnips, and other tubers. Be careful with nightshade such as tomatillos, peppers, okra, and eggplant because they can cause inflammatory diseases in sensitive people.
Nuts, Seeds & Legumes
For keto foods in the classes of seeds, nuts, and legumes, Coconut is the only one you can freely eat as often as you like. You can take cashews, hazelnuts, raw almonds, walnuts, pecans, tigernut flour andoccasionally.
These are excellent sources for fat, and protein, but these foods often cause inflammation. You should limit inflammatory omega-6s, like sunflower seedsand peanuts. You should also reduce high carb nuts like pistachios, cashews, chestnuts, and beans.
You do not have much options for dairy products to stay in Ketogenic diet mode. You can eat Grass-fed butter, grass-fed ghee, and grass-fed colostrum as often as you like. The Diary products are good sources of fat in a ketogenic diet, but you should be careful not to go too high because of its protein content. Avoid the sweetened and low-fat dairy, evaporated or condensed milk, and buttermilk.
It is important to note that keto diets can cause dehydration. Because the low-carb diet causes the insulin levels to drop, your body will retain more sodium and water. Take plenty of water and beverages like filtered water with lemon/lime, high-quality green tea,bone broth, diluted coconut milk, andmineral water bottled in glass. You can eat bottled nut milks, herbal tea, and yerba mate occasionally.
Spices & Seasonings
You can use the following ketoseasoning often; apple cider vinegar, Ceylon cinnamon, cilantro, cocoa powder, coconut aminos (if tolerated), ginger, mustard, oregano, parsley, rosemary, sea salt, thyme, turmeric, and vanilla bean. Use nutmeg, onion, paprika, black pepper, garlic, and table salt occasionally.
You should stick with low glycemic sweeteners to avoid spikes in your blood sugar. Make use of Allulose, non-GMO erythritol, maltitol, monk fruit, sorbitol, stevia, birch xylitol. You should avoid maltodextrin and dextrose that can spike the blood sugar and has high levels of carbs.