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Easy Tips for Ketogenic Diet

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Easy Tips for Ketogenic Diet

I have been sharing all the information you need for a Ketogenic diet, in my previous posts. There are also several books which explain the science behind ketogenic diets. These books were my source of knowledge and I recommend that you get one or two and read them. As soon as we decide to adopt a new diet, the first thing to think about, remember and get used to is - what foods are and aren’t acceptable. The idea is to make sure you understand everything that will happen to your body and within when carbohydrate intake drops. Metabolically speaking Ketogenic diets are very, very powerful, and this is especially important if you are taking medication for blood pressure, diabetes, cholesterol or triglycerides. To avoid negative effects such as excessively low blood sugar or blood pressure, the amount of these medicines taken will most likely need to be sharply reduced while on a ketogenic diet.

To help you along the way, I have formulated this ketogenic diet food list. Take this list with you when you go to shop for grocery and stick a copy in your kitchen. In a few days, you will get used to locating a specific item on the list and quickly making up your mind on what to cook with what.

Fruits

·        Blueberries *

·        Blackberries *

·        Strawberries *

·        Cranberries *

·        Avocado

·        Raspberries *

Vegetables

It is advisable to get your carbs from vegetables and limited fruits. Remember, you are on high fat, moderate protein, and low carbohydrate diet.

·        Asparagus

·        Mushrooms

·        Cucumbers

·        Various leafy greens (spinach, romaine, arugula, bib lettuce, etc.)

·        Squash (spaghetti, butternut, etc.)

·        Peppers (jalapeno, bell, banana, etc.) *

·        Brussel sprouts

·        Artichoke hearts

·        Cabbage

·        Cauliflower

·        Broccoli

·        Garlic *

·        Onion *

Fat

Meats with a good fat content are preferred in a ketogenic diet. If you must use lean meat, adding fat like butter, coconut oil etc. to it like butter or coconut oil will help you reach your fat macro.

·        Duck fat

·        Macadamia Nut Oil

·        Olive oil

·        Tallow

·        MCT Oil

·        Coconut oil

·        Butter

·        Red Palm Oil

·        Avocado Oil

·        Ghee

·        Meats/Proteins

As mentioned above, meats with high fat content are preferred, but you may use any/all of the below mentioned.

·        Steak

·        Deli meats (double check nutrition for certain brands that use carb fillers)

·        Cured Meats (pepperoni, salami, prosciutto)

·        Tilapia

·        Cod

·        Scallops

·        Seafood (canned or fresh)

·        Salmon

·        Sardines

·        Ground beef

·        Crab

·        Tuna

·        Albacore

·        Sausages

·        Eggs

·        Ribs (Pork/Beef/Lamb)

·        Roasts (Pork/Beef/Lamb)

·        Pork Loin, Chops & Steaks

·        Chicken (skin-on breasts, thighs, wings, drumsticks)

·        Lobster

·        Ham

·        Bacon

·        Oysters

Nuts and Seeds

Nuts and seeds contain carbs and are easily over-eaten, so, be careful when consuming them.

·        Hazelnuts *

·        Macadamias *

·        Pumpkin seeds *

·        Sesame seeds *

·        Sunflowers seeds *

·        Pecans *

·        Shrimp

·        Flax seeds *

·        Pistachios *

·        Walnuts *

·        Almonds *

Dairy

While finding dairy to fit your ketogenic diet, look at the carb and sugar content. Regular cow milk is clearly out because of its high carb content. Substitute this with heavy creams which are tastier and better.  Experiment with all kinds of cheese available in the market!

·        Butter (avoid margarines)

·        Full-fat cheese

·        Full-fat cream cheese

·        Full-fat sour cream

·        Heavy whipping cream

Condiments

·        Mayonnaise

·        Mustard

·        Hot sauce

·        Lemon/Lime Juice

·        Salad dressings (full-fat Ranch, Caesar, Bleu Cheese, Italian) *

·        Soy sauce (tamari if you’re eating gluten-free)

Other.

·        Herbs

·        Spices

·        Pork Rinds

·        Beef Jerky

·        Splenda

·        Pickles

·        Cocoa powder (unsweetened)

·        Stevia

·        Sweeteners

·        Erythritol

·        almond milk (unsweetened)

·        coconut milk/cream (unsweetened)

·        Dark Chocolate (85% cacao+)

·        Almond meal/flour

·        Olives

Apart from the food items mentioned here, it is completely your choice to decide whether some things are worth purchasing, like diet sodas. Just be sure to read food labels to make sure they are low in carbs!

If I have missed out your favourite item in the list, comment below and I’ll add it to the list!

* items marked with an asterisk have a carb content and need to be moderated.

Disclaimer: The medical and/or nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website.