Ketogenic Diet Food List - My Dream Shape! Ketogenic Diet Food List. If you are trying to lose weight or get healthier with Ketosis, here's a detailed Ketogenic Diet Food List to help you chose wisely which foods you should always be on the top of your grocery list, which ones of your favorite foods you can still have occasionally, and which foods to take off your menu. If you want to learn more about what the Ketogenic diet is about, you should read my article : The Ketogenic Diet : Guide. As said in this article you should keep your macro- nutrient proportions (calorie- wise) around 7. Fat, 2. 0% Proteins and 5% Carbohydrates. You should always keep your carbs under 3. Also, on a Ketogenic Diet saturated fats are considered good for you. How Do I Know I'm In Ketosis? There is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. Yes, that means that you're peeing fat! Color code for the Ketogenic Diet food list : Green = Excellent: Low Carbohydrates, High (Polyunsaturated or Saturated) Fats Blue = Good: Low Carbohydrates, Low- Moderate Fats. Orange = Acceptable: Moderate Carbohydrates, High (Polyunsaturated or Saturated) Fats Red = Barely Acceptable: Moderate Carbohydrates, Low- Moderate Fats. The numbers on the side represent the macro- nutrients content per 1. The numbers wont add to 1. Ketogenic Diet Resources. If you enjoyed this food list and want to learn more about what the Ketogenic diet is about, take a look at these extra resources. Some of this information was taken from Joseph Arcita's blog, click to read more. Ketogenic Diet Food List: Everything You Need to Know. Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference. Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section. Being on a diet isn. Let’s go over some of the commonly identifiable items that people use on keto: All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups: Fats & Oils. Lose weight with the ketogenic diet; Improve digestion, cholesterol, blood pressure and more; Get your energy levels back with ketogenic diet foods. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Protein. Try to stick with organic, pasture- raised and grass- fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Dairy. Most dairy is fine, but make sure to buy full- fat dairy items. Harder cheeses typically have fewer carbs. Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. This is a sample menu for one week on a ketogenic diet plan. More about the Ketogenic diet: The Ultimate Ketogenic Diet Food List. Complete Ketosis Food List Get Social. Food Group Food Items Cheese . Search the Low Carb Diet Database. See the Vegan Ketogenic Diet Food List here! Your Ultimate Ketogenic Diet Resource. Start Here; Beginner Keto; Advanced Keto; Exogenous. Complete list of food you can eat while on a ketogenic diet plan. Save it, bookmark it or print it! Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia- based flavorings or lemon/lime juice. If you scroll down, you can see in- depth breakdowns of each section along with some ideas on what types of food to eat! If you’re not much of the planning type and would rather follow along to get meal ideas, take a look at our Keto Academy Program > Fats and Oils. Fats will be the majority of your daily calorie intake when you are on a ketogenic diet, so choices should be made with your likes and dislikes in mind. They can be combined in many different ways to add to your meals . There are a few different types of fat that are involved in a ketogenic diet. Different foods usually have various combinations of fats, but the unhealthy fats are easy to avoid. Here’s a brief overview: Saturated Fats. Some examples of these are butter, ghee, coconut oil, and lard. Monounsaturated Fats. Some examples of these are olive, avocado, and macadamia nut oils. Polyunsaturated Fats. Naturally occurring polyunsaturated fats in animal protein and fatty fish are great for you, and you should eat these. Processed polyunsaturated fats in “heart healthy” margarine spreads are bad for you. Trans Fats. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as they’re linked to heart disease. Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred. Below, you can see some. You can also take krill oil for omega 3. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over- indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges. Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here > Some ketogenic diet foods that are ideal for fats and oils (organic and grass- fed sources are preferred): Fatty Fish. Animal Fat (non- hydrogenated)Lard. Tallow. Avocados. Egg Yolks. Macadamia/Brazil Nuts. Butter/Ghee. Coconut Butter. Cocoa Butter. Olive Oil. Coconut Oil. Avocado Oil. Macadamia Oil. MCT Oil. If you. This allows less oxidization of the oils, which means you get more of the essential fatty acids. Protein. Below, you’ll find a visual list of proteins that are commonly consumed on a ketogenic diet. Note that the higher the amount of protein, the less you will want to consume. Your best bet when it comes to protein is choosing pasture- raised and grass- fed. This will minimize your bacteria and steroid hormone intake. Try to choose the darker meat where possible with poultry, as it is much fattier than white meat. Eating fatty fish is a great way to get omega 3’s in as well. When it comes to red meat, there. Cured meats and sausages can sometimes have added sugars and added processed ingredients. If you eat steak, try to choose fattier cuts like ribeye. If you like hamburger meat (ground beef), try to choose fattier ratios like 8. One thing you do need to be careful of when dealing with meat is your protein intake. Too much protein on a ketogenic diet can lead to lower levels of ketone production and increased production of glucose. You want to aim for nutritional ketosis, so you must not over- consume on protein. Try to balance out the protein in your meals with fattier side dishes and sauces. If you choose to eat lean beef, you have to be especially careful with the portioning of protein. Jerky and other beef snacks can add up in protein very fast, so make sure to pair it with something fatty – like cheese! Note: If you don’t eat pork or beef, you can always substitute. Replace cuts of meat like bacon with similar, leaner items. Add extra fat if needed. Some examples of how to get your protein in on a ketogenic diet are below: Fish. Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi- mahi, salmon, snapper, trout, and tuna. Fattier fish is better. Shellfish. Clams, oysters, lobster, crab, scallops, mussels, and squid. Whole Eggs. Try to get them free- range from the local market if possible. You can prepare them in many different ways like fried, deviled, boiled, poached, and scrambled. Beef. Stick with fattier cuts where possible. Pork. Ground pork, pork loin, pork chops, tenderloin, and ham. Watch out for added sugars and try to stick with fattier cuts. Poultry. Chicken, duck, quail, pheasant and other wild game. Offal/Organ. Heart, liver, kidney, and tongue. Offal is one of the best sources of vitamins/nutrients. Other Meat. Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible. Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers. Don’t be overly concerned with nitrates. Nut Butter. Go for natural, unsweetened nuts and try to stick with fattier versions like almond butter and macadamia nut butter. Keep in mind that you still need to balance your protein intake with fat. Keto Protein Source. Calories. Fats (g)Net Carbs (g)Protein (g)Ground beef (4 oz., 8. Ribeye steak (4 oz.)3. Bacon (4 oz.)5. 19. Pork chop (4 oz.)2. Chicken thigh (4 oz.)2. Chicken breast (4 oz.)1. Salmon (4 oz.)2. 36. Ground lamb (4 oz.)3. Liver (4 oz.)1. 35. Egg (1 large)7. 05. Almond butter (2 tbsp.)1. Remember that protein is always to be consumed in moderation. If you need help knowing how much protein to eat, we recommend visiting the Keto Calculator > Vegetables and Fruit. Below, you’ll find a visual list of fruit and veggies that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume. Vegetables are a paramount part of a healthy keto diet, but sometimes we. Some vegetables are high in sugar and don. These, as most of you can guess, are dark and leafy. Anything that resembles spinach or kale will fall into this category and will be the best thing to include in anything you can. Try to go after cruciferous vegetables that are grown above ground, leafy, and green. If you can opt for organic as there are fewer pesticide residues, but if you can. Studies show that organic and non- organic vegetables still have the same nutritional qualities. Both frozen and fresh vegetables are good to eat. Note: Vegetables that grow below ground can still be consumed in moderation – you just have to be careful about the number of carbs that they have. Usually, underground vegetables can be used for flavor (like half an onion for an entire pot of soup) and easily moderated. In general, there’s no fitting rule that works perfectly. Try to choose your vegetables with carbohydrates in mind and portion them based on their carb counts. Be careful and monitor the vegetables (and their respective carb counts) you add to any of your meals. Especially try to limit your intake of: Nightshades. This includes raspberries, blackberries, and blueberries. Citrus. Keep in mind that the weights are the same of everything listed so that it will impact the skew of the carb counts. For example, in a meal you may have 6 oz. To see a full list of low carb vegetables, take a look at the. Note that the higher the amount of carbs, the less you will want to consume. Dairy is commonly consumed in tandem with meals on keto. Try to keep your dairy consumption to a moderate level. Most of your meals should be coming from protein, vegetables, and added fats/cooking oils. Raw and organic dairy products are preferred here, if available. Highly processed dairy normally has 2- 5x the number of carbohydrates as raw/organic dairy so it does add up over time. Make sure to choose full fat products over fat- free or low- fat as they will have significantly more carbs and less “filling” effects. If you have lactose sensitivities, stick with very hard and long- aged dairy products as they contain much less lactose. Some examples of dairy you can eat on keto are: Greek yogurt. Heavy whipping cream. Mayonnaise (preferably homemade)Spreadables including cottage cheese, cream cheese, sour cream, mascarpone, creme fraiche, etc. Soft Cheese including mozzarella, brie, blue, colby, monterey jack, etc. Hard Cheese including aged cheddar, parmesan, feta. You should always take this into account when pairing dairy with protein- heavy dishes.
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