The ketogenic diet. Food list

If You decide to stick with the ketogenic diet but not sure what foods are included in it, this article is for you. Affordable and simple food list ketogenic diet, as well as the main principles of eating for a healthy lifestyle.

The ketogenic diet and how to treat it

To diet - not an easy task, especially if you don't know what you can eat, and what not. This article contains a list of dietary requirements to help people make decisions about what they eat and buy. Below you can find quick visual reference products ketogenic diet. Let's look at some of the most common food groups that people use on a ketogenic diet. All the food is simply 5% ratio of carbs, which we use on a ketogenic diet. Here is a group of products that can be used:

Fats and oils. Need to fats from natural sources such as meat and nuts. And Supplement their saturated and mono-unsaturated fats, such as coconut oil and olive oil.

Protein. If possible, try to stick to organic meat. Remember that too much protein on a ketogenic diet is strictly not acceptable.

Vegetables. Fresh or frozen doesn't matter. Stick to those vegetables that grow on the ground, giving preference to green leafy.

Dairy products. Most dairy products are great for a ketogenic diet, but be sure to purchase dairy products with full fat content. More cheese is usually less carbohydrates.

Nuts and seeds. In moderation nuts and seeds can be used for cooking fantastic dishes. Try to use thicker nuts such as almonds.

Drinks. Stick to more simple drinks, most of which should be plain water. You can add flavors water-based stevia or juice lemon / lime.

This is a short list of what you need to use if you decide to stick with the ketogenic diet. As I read the article, you will learn a more broad list of foods that will help to make a menu for the whole week.

Fats and oils fats in the diet

Fats should make up most of your diet, so the choice should be made based on your likes and dislikes.

Saturated fats. Here is a list of foods with saturated fats: vegetable oil, ghee, coconut oil and lard.

Monounsaturated fats. Among the rich of mono-unsaturated fat products are olive oil, avocado and macadamia.

Polyunsaturated fats. You have to understand the difference. Natural polyunsaturated fats in the animal protein and oily fish is the perfect food for the ketogenic diet. And processed polyunsaturated fats are bad for you.

The TRANS fats. Fully avoid. It's the processed fats that have been chemically modified to improve shelf life. Avoid all hydrogenated fats such as margarine, because they can contribute to heart disease.

Saturated and monounsaturated fats, such as vegetable oil, macadamia nuts, avocados, egg yolks and coconut oil, more stable and not dangerous for most people, so you can use them. Below you can see how you can increase the amount of fat on a ketogenic diet.

Oil

There must be a balance between omega-3 and omega-6. Foods such as wild salmon, tuna, trout and shellfish can help to provide a balanced diet of omega-3. If you don't like fish, you can include a small Supplement in the form of fish oil. You can replace meat krill if you are allergic.

Monitor the amount eaten nuts and seeds because they may contain too many fats omega-6. These include foods such as almonds, walnuts, pine nuts, sunflower oil and corn oil. Consumption of fatty fish and fatty meat should be kept to a minimum as excessive consumption of dessert products with the content of almond flour.

Essential fatty acids (omega), which provide the basic functions of the human body, but they are often out of balance on a standard diet. On a ketogenic diet, with a little preparation, your omega will be easily manageable.

The following is a list of foods that are preferred in the ketogenic diet. They are ideal for fats and oils (mostly organic and herbal sources):

  • Fatty fish
  • Animal fats (not hydrogenated)
  • Fat
  • Avocado
  • Egg yolks
  • Macadamia / Brazil nuts
  • Oil / Ghee
  • Coconut oil
  • Olive oil
  • Coconut oil
  • Avocado oil
  • Macadamia oil

If you use vegetable oils (olive, soybean, linseed or safflower), choose "cold pressed" if possible.

If you are inclined to fry foods, try using beef fat, ghee or coconut oil since they have a higher combustion point than other oils. E

Proteins fats in the diet

Try to balance protein in your dishes with more interesting toppings and sauces. If you decide to have lean beef, you have to be especially careful with the portion of the protein. Beef should be combined with some fatty cheese!

Some examples of how to get your protein in the ketogenic diet, is given below:

Fish. Advisable to eat wild fish: catfish, cod, flounder, halibut, mackerel, Mahi-Mahi, salmon, perch, trout and tuna. The more dense the fish better.

Shellfish. Clams, oysters, lobsters, crabs, scallops, mussels and squid.

Whole eggs. Possibly, you need to eat eggs from free-range chickens. You can cook them in different ways, as fried and boiled.

Beef. Beef, steak, roasts and stews. Stick to denser cuts.

Pork. Pork loin, pork chops, tenderloin and ham. Watch out for added sugar and try to stick to more hearty meat.

Ketogenic diet

Bird. Chicken, duck, quail, pheasant, and other game.

The by-products . Heart, liver, kidney and tongue. This is one of the best sources of vitamins / nutrients.

Other meat. Calf, goat, lamb, and other wild meat. Stick to a more dense meat.

The bacon and sausage. Check the labels on all of this, to avoid additions of sugar and other additives. Don't worry too much about nitrates.

Peanut butter. Try to follow thicker options such as almond oil and macadamia nut oil. Legumes (peanuts) are rich in omega-6, so be careful with excessive consumption.

Here is a list of some of the most frequently used protein on a ketogenic diet and appropriate nutritional profile. Keep in mind that you still need to balance protein intake with fat.

Product Calories Fat (g) Net carbs (g) Protein (g)
Ground beef (113 g) 280 23 0 20
Ribeye steak (113 g) 330 25 0 27
Bacon (113 g) 519 51 0 13
Pork chop (113 g) 286 18 0 30
Pork chop (113 g) 250 20 0 17
Chicken breast (113 g) 125 1 0 26
Salmon (113 g) 236 15 0 23
Lamb (113 g) 319 27 0 19
Egg ( 1 large) 70 5 0,5 6
Almond butter (2 tbsp) 180 16 4 6
The liver ( 113 g) 135 5 0 19

Remember, protein should always be consumed in moderation.

Vegetables and fruits in the ketogenic diet

Products for diet

The best look for vegetables fats diet are vegetables that are high in nutrients and low in carbs, i.e. green and leafy. All that is reminiscent of spinach or cabbage, to fall into this category and will be the best options for diet.

Choose cruciferous vegetables, leafy and green. If you have the opportunity to choose organic vegetables is great, because the amount of pesticides less. But if this is not possible, then don't worry. Studies show that organic and non-organic vegetables still have the same nutritional properties. Both frozen and fresh vegetables are equally good.

Growing underground vegetables should be consumed as less as possible - you need to be careful of carbohydrate intake. As a rule, underground vegetables can be used for frying (for example, half of the onion for soup).

A list of low-carbohydrate vegetables and fruits

Below is a list of vegetables that should be applied when a ketogenic diet.

Keto-vegetables (170 grams) Calories Fat (g) Net carbs (g) Proteins (g)
Cabbage (170 g) 43 0 6 2
Cauliflower 40 0 6 5
Broccoli 58 1 7 5
Spinach 24 0 1 3
Ramen salad 28 1 2 2
Green pepper 33 0 5 1
Mushrooms 40 0 4 6
Green beans 26 0 4 2
Yellow onion 68 0 12 2
BlackBerry 73 1 8 2
Raspberry 88 1 8 2

Vegetables that grow under the ground tend to accumulate carbohydrates, so they should be consumed in small quantities.

Dairy products

Now let's talk about dairy products. Below you will find a list of dairy products that are typically consumed on a ketogenic diet. Please note that the more carbohydrates, the less you should consume.

Milk is usually used in tandem with a meal. Try to save the consumption of dairy products at a moderate level. Most of your meals should contain protein, vegetables and added fats / vegetable oil.

Raspberry

It is preferable raw and organic dairy products if available. Highly processed dairy products usually have 2 to 5 of carbohydrates as raw / organic dairy products. Be sure to choose more fatty foods, when compared with fat or skim, as they will have much more carbohydrates and have more than "filling" effect.

If you have lactose intolerance, stick to a very solid dairy products as they contain much less lactose. Some examples of dairy products that you can use in a ketogenic diet:

  • Greek yogurt
  • Whipped cream
  • Mayonnaise (preferably homemade)
  • Cheese, cream cheese, sour cream, mascarpone, cream nut and t.. D.
  • Soft cheese, including mozzarella, brie, blue, etc.
  • Grilled cheese, including cheddar, Parmesan, feta, doorman, etc.

Dairy products are a great way to add extra fat in the food, creating sauces or fatty toppings, such as cream spinach. You should always consider the amount of protein if you combine dairy products with protein-rich dishes.

Dairy products on a ketogenic diet:

The following is a list of the most frequently consumed dairy products on a ketogenic diet. Of course, the most common dairy products are: heavy cream (for making coffee) and cheese (for added fats during a meal).

Products (28G) Calories Fat (g) Net carbs (g) Protein (g)
Cream (28 g) 100 12 0 0
Greek yogurt 28 1 1 3
Mayonnaise 180 20 0 0
Cream bold 40 4 1 1
Cheese 25 1 1 4
Cream cheese 94 9 1 2
Mascarpone 120 13 0 2
Mozzarella 70 5 1 5
Bree 95 8 0 6
Cheddar cheese 110 9 0 7
Parmesan 110 7 1 10

Nuts and seeds

Below you will find a visual list of nuts that are typically consumed on a ketogenic diet. Please note that the more of these carbohydrates, the less you should consume. Nuts and seeds are best consumed fried to remove any harmful substances. Try to avoid peanuts, as legumes are not allowed in the food list.

Nuts

As a rule, raw nuts can be used to add flavor or texture of the dish. Some people prefer to consume them as snacks that can be useful, but can also hurt the weight loss. Snacks will increase insulin levels and lead to slower weight loss in the long term.

Nuts can be a great source of fat, but you should always remember that they contain carbohydrates that need to count. Especially it is important to note that they contain protein. Nut flour is especially rich in protein. So be careful and count the number eaten.

Nuts are also high in omega-6. For the ketogenic diet should be followed more saturated, omega, and less carbohydrate nuts. The following is a list of nuts with a low content of carbohydrates that you consume.

The following is a list of some examples of the most frequently consumed nuts on a ketogenic diet. Remember that snacks slow down weight loss:

Nuts ( 57 g) Calories Fat (g) Net carbs (g) Protein (g)
Macadamia nuts 407 43 3 4
Brazil nuts 373 37 3 8
Pecan 392 41 3 5
Almonds 328 28 5 12
Hazelnuts 356 36 3 9

The following is a list of the most frequently used nuts on a ketogenic diet. Remember that snacking slow weight loss:

Nut flour on a ketogenic diet.

Nut and seed flour is an excellent choice for replacing regular flour. This meal is often found in the recipes of dishes and desserts. Walnut is often used (and often especially almond flour) and flour from seeds (e.g., Flaxseed), but they need to eat in moderation.

Cayenne pepper

You can use a mixture of several types of flour to get the best option of baking. The combination of flour and experiment with your pastries can lead to a much smaller amount of pure carbohydrate in recipes. For example, lemon poppy seed muffins (a mixture of almond flour and flax flour) create a beautiful texture in combination with fats cream and butter.

When you become quite creative, there is always a way low-carbohydrate version of your favorite product. A list of products often used in the ketogenic diet:

Nuts (57 g) Calories Fat (g) Net carbs (g) Protein (g)
Almond flour 324 28 6 12
Coconut flour 120 4 6 4
Flour of Chia seeds 265 17 3 8
Flax flour 224 18 1 8
Unsweetened coconut 445 40 8 4

Next, we propose to learn a list of herbs and spices for fats diet. Always remember that spices contain carbohydrates, so you should definitely adjust your diet based on this.

  • Cayenne pepper
  • Chili powder
  • Cinnamon
  • Cumin
  • Oregano
  • Basil
  • Coriander
  • Parsley
  • Rosemary
  • Thyme

Like salt and pepper be used as seasoning, without worrying about the carbs. Typically, the amount of carbohydrate in spices is minimal, so you don't need crazy calculations.

Condiments and sauces

    Mustard
  • Ketchup (choose low-sugar)
  • Mustard
  • Hot sauce
  • Mayonnaise
  • Hell
  • Worcestershire sauce
  • Salad dressings (choose the more dense sauces)
  • Flavored syrups (choose an acceptable sweetener)