Best food chart for keto diet



 “The cleaner, the better when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed.” Also, strive for a mix of saturated and unsaturated fats for balance. Note: Tipping the scale toward too much protein is a common pitfall many people make on the keto diet. Mind your protein intake, since too much can kick you out of ketosis, says Jadin.

Foods to Eat

Consider this just a general snapshot of what’s allowed and what isn’t (and there are differences in opinion).
• Meat: beef, chicken (skin-on is okay), turkey, lamb, pork (including bacon), sausage
• Tofu
• Fatty fish and shellfish: salmon, trout, mackerel, shrimp, scallops
• Eggs: ideal when cooked in fat
• Berries: strawberries, blackberries, blueberries, raspberries (in limited quantities)
• Non-starchy vegetables: leafy greens, like spinach and kale, broccoli, cauliflower, celery, cucumber
• Nuts and seeds: macadamias, walnuts, pecans, chia seeds, pumpkin seeds, hemp hearts, flaxseeds, coconut, peanuts (a legume exception)
• Nut and seed butters (with no added sugar): sun butter, almond butter, peanut butter
• Full-fat dairy (in limited quantities): heavy whipping dairy, yogurt, sour cream, cottage cheese, cheese
• Avocados
• Fats and oils: butter, coconut oil, olive oil, hemp oil, flaxseed oil, almond oil, avocado oil, sesame oil, mayonnaise
• Sugar substitutes: personal preference whether to include
• Dark chocolate (limited quantities)

Related articles : http://www.ketogasmic.com

Foods to Avoid

• Grains (white and whole): cereal, pasta, rice, bread (except keto-friendly homemade or packaged low-carb bread/wrap products)
• Starchy vegetables: potatoes, sweet potatoes, corn
• Legumes: lentils, peas, beans, quinoa, chickpeas
• Fruit: most types, because of natural sugar (bananas are especially high in sugar)
• Traditional desserts: cakes, cookies, ice cream, candy
• Milk and most low-fat dairy, including flavored yogurts
• Added sugar, including agave and honey: especially in condiments, salad dressings, and prepackaged sauces and soups
What to Drink
• Water or carbonated water
• Calorie-free beverages (limit artificial sweeteners)
• Unsweetened nut milk: almond, cashew
• Tea
• Coffee
• Alcohol (one or two drinks max): wine (dry, not sweet), vodka

Supplements You Can Take

Take a multivitamin. “Because you are removing grains, the majority of fruit, some vegetables, and a significant amount of dairy from your menu, a multivitamin is good insurance against any micronutrient deficiencies,” says Jadin. Depending on what your individual overall diet looks like, Jadin says you might also need to add a calcium, vitamin D, and potassium supplement.

keto budget meal plan
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Some supplement their keto diets with MCT oil (MCT stands for medium-chain triglycerides). Jadin’s opinion: It may help boost ketosis, but it’s not necessary and some people can’t tolerate the supplement.

Sample Ketogenic Menu

Adjust these meal ideas to meet your individual needs on the keto diet.

Monday

1. Breakfast: spinach omelet with bacon
2. Lunch: leafy green salad topped with salmon and oil-based dressing
3. Dinner: lettuce-wrapped burger with spicy mayo

Tuesday

1. Breakfast: flaxseed porridge with blueberries and cinnamon
2. Lunch: egg salad stuffed avocado
3. Dinner: baked turkey meatballs parmesan with zucchini noodles

Wednesday

1. Breakfast: egg, cheddar, pepper “breakfast mini muffins”
2. Lunch: grilled cheese on keto bread (homemade or keto-friendly store-bought bread) with salad
3. Dinner: Tofu stir-fried in sesame oil with vegetables

Keto Egg Recipes For Breakfast
http://www.ketogasmic.com/top-10-keto-egg-recipes-for-breakfast

Thursday

1. Breakfast: keto smoothie (with an avocado base, and then a combo of greens, nuts, seeds, berries, and a little heavy cream)
2. Lunch: tuna salad with celery stalks
3. Dinner: sausage- and veggie-topped pizza on cauliflower pizza crust

Friday

1. Breakfast: eggs scrambled with cheddar and tomatoes
2. Lunch: chicken salad lettuce wrap
3. Dinner: steak cooked in butter with asparagus

Saturday

1. Breakfast: vanilla chia pudding
2. Lunch: crust-less bacon, mushroom, swiss quiche
3. Dinner: lamb chops with Brussels sprouts

Sunday

1. Breakfast: fried eggs with bacon and avocado slices
2. Lunch: roast chicken with roasted broccoli and cauliflower
3. Dinner: taco salad with ground beef, guac, and sour cream (no shell)

Common Side Effects of Keto Diet

You can have a completely smooth transition into ketosis, or…not. While your body is adapting to using ketones as your new fuel source, you may experience a range of uncomfortable short-term symptoms. These symptoms are referred to as “the keto flu.” Low-sodium levels are often to blame for symptoms keto flu, since the kidneys secrete more sodium when you’re in ketosis, says Volek. A few side effects:

Headache and Dizziness

Most people on the keto diet need to bump up their daily salt intake by an extra gram or two to avoid side effects like headaches, dizziness and even fainting, says Volek. To eliminate the symptoms caused by salt depletion, Volek suggests drinking broth made with a bouillon cube (which has slightly less than 1 gram of sodium), once or twice a day.

Keto Egg Recipes
http://www.ketogasmic.com/top-10-keto-egg-recipes-for-breakfast

Constipation

When you eat a high-fat diet, you slow down your gastric emptying and your motility, which can set you up for constipation, says Jadin. Making sure you’re getting that extra bit of sodium, eating enough fiber-filled non-starchy vegetables and drinking plenty of fluids (since you urinate more on the keto diet) can move things along.

Heart Palpitations

When you’re lacking sodium, your kidney may wind up secreting potassium and you can end up with a mineral imbalance that leads to problems with your heart beat, explains Volek.

Optimal Ketosis and Macros

Achieving optimal ketosis hinges on finding the right balance of macronutrients (or “macros” in keto-speak); these are the elements in your diet that account for the majority of your calories, a.k.a. energy—namely, fat, protein, and carbohydrates. By the way, it’s often “net grams” of carbohydrates that are counted toward your daily intake; “net” deducts the amount of fiber in a food from its carbohydrate total.
To know you’re spot-on dietwise (since the macros mix that launch you into ketosis varies between individuals), you can measure ketones in your blood (with a finger prick kit) or more commonly, through your urine (cheaper, but not as accurate).

Subjectively, the way you feel can also serve as a guide to whether you’re in ketosis. Most people on ketosis are more mentally sharp and energized, and feel less hungry.

The amount you should eat is determined by many factors, such as your weight, gender, and activity levels. Online keto calculators can do the math for you.

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