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THE KETOGENIC DIET
Eat A Diet High in Healthy Fats
Fat is a critical pat of every ketogenic recipe because this powerhouse macronutrient is the secret ingredient that provides sustained energy and prevents hunger and cravings as well as weakness and fatigue.
Saturated Fats
Eat Saturated fat such as grass-fed butter, ghee, coconut oil, MCT oil, Grass-fed Beef, & Cage-Free Eggs.
Mono & Polyunsaturated Fats
Eat Monounsaturated and Polyunsaturated fats such as Avocados, olives and extra virgin olive oil, nuts and seeds, wild-caught salmon, walnuts, flax, chia and hemp oil.
Eat a Moderate Amount of Protein, Daily
Your organs, tissues, muscles and hormones are all made from proteins. The protein you get in your diet is used by every part of the body to help it develop, grow, and function properly. It promotes satiety, stabilizes your blood sugar levels, improves your ability to learn and concentrate, bolsters energy, and supports the growth of healthy muscles and bones.
Grass-Fed Meats And Cage-free Eggs
Eat Grass-fed beef, lamb, goat, veal, and venison. Also Wild-caught fish, cage-free eggs, and Free-range organ meats are great choices.
Organic Poultry and Bone Broths
Turkey, chicken, quail, hen, goose and duck are all good protein options. Bone broths made from beef chicken, fish and lamb are also wonderful sources of protein.
Eat As Many Nonstarchy Vegetables As You Can
You may already know that foods like leafy greens and cruciferous vegetables are packed with nutrients, but when you consume them on the keto diet plan you're able to access more of their nutrition than ever before, because fat helps you absorb thier healing nutrients. The veggies you should eat are the ones that are very low in carbs. Eat as many of these powerhouse foods as you can.
Fresh Vegetables & Fresh Herbs
Eat Leafy Greens such as spinach, kale, romaine, chard, and arugula as well as collards, mustard brocoki rabe, sprouts, celery, cucumber, zucchini chives, and leeks. Eat slightly higher carb vegetables such as Asparagus, mushrooms, bamboo shoots, bean sprouts, bell peppers, sugar snap peas, water chestnuts, radishes, green beans, and tomatoes. Herbs have many health benefits, as well, they add a wonderful flavor to food.
Cruciferous Vegetables
Load up on broccoli, cabbage, Brussels sprouts, and caulifower. They're unique in that they posses a sulfur-conaining compound called glucosinolate, which as been shown to have cancer-fighting properties and has been linked to everything from health to reduced inflammation. They are also high in vitamins A, C and K as will as fiber.
Limit These Foods
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Full-Fat Dairy
Full-fat sheep's milk, Full-fat goat's milk, raw cheese
Higher Starch Foods
Sweet peas, artichokes, pumpkin, spaghetti squash, okra, carrots, beets, legumes, beans fruit condiments, beverages.
Foods to Avoid
Some of the following foods are to high in carbs. Others are just plain unhealthy, like sugar, and you should limit them regardless of the carb content. It can be tough at first to give up the sweet foods and snacks you are used to eating, but it helps to focus on the payoffs: Increased energy, reduced risk of diseases, weight loss, and better health overall.
Sugar, & Sweetened Beverages
Avoid white, brown, cane, raw, and confectioners' sugar. Also, syrups such as maple, carob, corn, caramel, and fruit, honey, agave, and any food made with ingredients such as fructose, glucose, maltose, dextrose, and lactose.
Grains, Most Processed Foods
Avoid wheat, oats all rice, quiona, couscous, and pilaf, corn and all products containing corn, including popcorn tortialls, grits, polenta, and cornmeal. Also any types of products made with flour, including bread, bagels, rolls, muffins, and pasta.
Processed foods such as crackers, chips pretzels, etc. Canned soups, boxed foods, prepackaged meals, All types of candy and all desserts