Saturday, October 31, 2020

Here’s What To Eat And Avoid With Keto Diet Food Plan

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It can be difficult for many people to start a keto diet food plan. There is a list below of all the keto diet food plan that can help you plan your meals.This approach is actually very simple. You should focus on eating food high in nutrients, instead of only low-carb food.

WHAT TO AVOID AND WHAT TO EAT WITH KETO DIET FOOD PLAN: You should obviously avoid food high in carbs, but also, you should stay away from food with colourings and preservatives and processed food. keto diet food plan can help you in making your lifestyle healthier, instead of only helping you lose weight.

CONSUME FREELY WITH KETO DIET FOOD PLAN (Wild animal and grass-fed sources)

  • pastured poultry and pork, pastured eggs, seafood and wild-caught fish, grass-fed meat, ghee, gelatin, butter; (stay away from sausages, meat with sugary sauces)
  • offal, heart, kidneys, liver, and other organs

Healthy fats

  • monounsaturated (olive oil, avocado, and macadamia)
  • polyunsaturated omega 3 (seafood and fatty fish)
  • saturated (chicken fat, tallow, lard, coconut oil, duck fat, ghee, goose fat, butter)

Vegetables (non-starchy)

  • cruciferous vegetables
  • asparagus, cucumber, celery stalk, spaghetti squash, zucchini
  • leafy greens

Fruits

  • avocado

Condiments and Beverages

  • gelatin, whey protein, and egg white protein
  • lemon or lime juice and all herbs and spices
  • water, tea, coffee
  • mustard, bone broth, pickles, mayonnaise, pesto, fermented foods

Fruits, Vegetables, and Mushrooms

  • parsley root, leek, mushrooms, spring onion, onion, garlic, winter squash
  • bean sprouts, nori, kombu, wax beans, water chestnuts
  • olives, coconut, rhubarb
  • some cruciferous vegetables (cauliflower, cabbage, broccoli, Brussels sprouts, fennel, turnips)
  • nightshades (tomatoes, eggplant, peppers)
  • berries (cranberries, blackberries, raspberries, mulberries, blueberries, strawberries)

Full-fat dairy and grain-fed animal sources

  • eggs, beef, poultry, and ghee
  • dairy products (cream, yogurt, sour cream, cottage cheese, cheese)
  • bacon

Nuts and seeds

  • brazil nuts (eat only a couple of them!)
  • macadamia nuts
  • pine nuts, pecans, walnuts, pumpkin seeds, almonds, sunflower seeds, hazelnuts, hemp seeds

Soy items

  • only eat fermented soy items and non-GMO
  • Edamame, black soybeans

Condiments

  • ketchup, puree
  • thickeners: xanthan gum, arrowroot powder
  • cocoa powder, dark chocolate

Seeds and Nuts, Few Vegetables, Fruits with Carbs

  • chestnuts, pistachio, cashew nuts
  • root vegetables (sweet potato, beetroot, carrot, celery root, and parsnip)
  • watermelon, cantaloupe
  • Only very small amounts, better avoided completely:grapefruit, orange, cherries, nectarine, apricot, peach, dragon fruit, plums, apple, kiwifruit, pears, figs

Alcohol

  • dry white wine, dry red wine, spirits- avoid if you want to lose weight

AVOID COMPLETELY: PROCESSED FOODS, INGREDIENTS RICH IN CARBS, FACTORY-FARMED MEAT

  • Factory-farmed pork and fish
  • Avoid soy products
  • Alcoholic, sweet drinks
  • Artificial sweeteners (Saccharin, Splenda, Sucralose)
  • All grains
  • Processed foods sulphites, wheat gluten, BPAs, containing carrageenan, MSG
  • Refined oils / fats (soybean, cottonseed, grapeseed, sunflower, canola, safflower, corn oil), margarine
  • “Low-fat”, “zero-carb” and “low-carb” products
  • Milk
  • Tropical fruit (banana, papaya, pineapple, mango) and grapes, tangerine.

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