Good and bad choices with the ketogenic diet
Good
Avocados
Avocados contain heart-healthy, unsaturated fat– the same type that you should be eating. At 22 grams of fat per cup, avocados have fiber, vitamins A and C, calcium, iron and protein. They are the original super food.
Nuts
Nuts serve as excellent sources of unsaturated fat. Some nuts, like walnuts, are also packed with omega-3 fatty acids. Nuts also contain fiber to keep you feeling full, as well as essential nutrients including magnesium, vitamin E and folate.
Olives
One cup of black olives has 15 grams of mostly monounsaturated fat. A phytonutrient in olives help in reducing bone loss. Olives have antihistamine properties.
Olive oil
Put the squeeze on olives. This oil is full of monounsaturated fats. Be careful though: one tablespoon has 14 grams of fat.
Salmon
Salmon is full of omega-3 fatty acids, and known to boost heart health. It’s one of the best ways to get the essential fat and it’s recommended that you get two or more servings per week.
Tuna
Tuna also packs a high amount of healthy fats and omega-3s. As sashimi, it’s the go-to fish for many, but it’s good as steak or from the can.
Edamame
They boast polyunsaturated and monounsaturated fats, but are also a source of protein and fiber. They can be steamed, sprinkled with salt and can replace chips and junk food. Puree them for a healthy hummus. Shell them and toss the beans into salad.
Eggs
Eggs are an inexpensive, healthy and easy source of protein. They are also perfect in their fat, protein and carbohydrate ratios. They’re versatile: useable as a sauce thickener, a snack or as the cornerstone of breakfast.
Full-fat milk
One cup (8 ounces) of whole milk contains 8 grams of fat with 5 grams saturated fat. Skim milk lacks those great stats and lactose is quick way to rack up carbs. Vitamin A and D are fat-soluble vitamins prevalent in milk.
Parmesan cheese
While cheese is high fat, with keto that’s a good thing. Cheese have more saturated fats than plant based foods, but they also bring benefits and nutrients. Cheese has more protein than any other food.
Bad
Less artificial sweetener more stevia
No flour: skip to coconut and almond flour
Less tomatoes and more zucchini
Skip pulled pork in favour of bacon
Skip the milk when your can have cream
Skip the restaurant and cook at home
Don’t skip carbs: have high fibre / high vitamin veggies
Don’t cave in have sugar when you could just have something rich and creamy
Don’t worry about non-stick when you can grease up anything with butter
If you’re not getting into ketosis, don’t give up! It can take longer for some people and you’re worth the effort.
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