Oils and Fats
Since most calories in a ketogenic diet are from dietary fats, digestive tolerance will have to be considered when making choices. Majority of people can’t stand on eating over time a lot of mayonnaise, vegetable oil or olive oil. To be honest, this is good, as vegetables have a lot of polyunsaturated fatty acids of Omega-6 type. The Omega 6 fatty acids (usually seen in margarine, nut oils, sunflower oil, corn oil, soybean oil and canola oil) cause inflammation within the body system and might be bad if they are your sole source of fat. Also it is not ideal to cook with them.
Majority of nuts (safe walnuts and macadamias) have high levels of Omega 6 fatty acids so eat them cautiously. In any case, there are essential polyunsaturated fats namely; Omega 3 and Omega 6 fats. Your consumption of Omega 3 and Omega 6 types should maintain a balance as you require just one teaspoon a day. Eating shellfish, tuna and wild salmon will give Omega 3 fatty acids that are balanced and are a vital part of a list of low carb foods. Some mayonnaise or a few nuts will give the Omega 6. In the event that you dislike seafood, then think about taking little kril oil supplements or fish as a source of Omega 3s.
Monounsaturated fats and saturated fats like coconut oil, butter, macadamia nuts, egg yolks, avocado and coconut oil are easily tolerated by majority of people and as they are more stable chemically, they tend to be inflammatory the less. Oils and fats can be mixed in dressings, sauces and other additions to normal meals. In time, it will be a convention to include fat to every meal.
Stay away from hydrogenated fats like margarine to reduce the intake of trans-fat. In case you use vegetable oils (sunflower, canola, safflower, flaxseed, soybean and sesame oils) pick vegetable oils that are “cold pressed”. Utilize neat lards that are not hydrogenated, coconut oil, beef tallow, olive oil and ghee to fry as they have smoke points that are high.
– Avocado oil
– Beef tallow, preferably from grass fed cattle
– Almond oil
– Chicken fat, organic
– Butter: try to find organic sources
– Duck fat, organic
– Lard such as organic leaf lard
– Macadamia Nuts
– Macadamia oil
– Organic Red Palm oil
– Olive oil, organic
– Organic coconut oil, coconut cream and coconut butter
Peanut Butter: Ensure you use products that are unsweetened and limit because of Omega 6 content.
Most nut oils and seeds: Flaxseed oil, Sesame oil etc, have very high levels of Omega 6 fats that are inflammatory so limit consumption and don’t apply heat to them.
Eighty five to ninety percent dark chocolate can be utilized in little amounts or utilize Chocoperfecton chocolate with low carb.
Meat of fattier cuts are ideal as they have little protein and more fat. Pick grass or organic fed animal organic eggs and foods in order to reduce antibiotic, bacteria and steroid hormone consumption. Some websites like www.Localharvest.org or www.eatwild.com can direct you to sources of local grass fed, clean poultry and meats. These neat proteins are ideal choices for a food list with low carb.
Pork: Boston butt, pork loin, ham, pork chops. Watch out for extra sugar in hams.
Meat: lamb, beef, goat, wild game and veal. Meat that are grass fed is ideal, because it possess proper profile for of fatty acids.
Seafood or fish of any type, wild caught preferred: catfish, calamari, anchovies, flounder, halibut, cod, mahi mahi, mackerel, salmon, snapper, scrod, herring, tuna and sardines.
Canned salmon and tuna are proper, but observe the labels for extra fillers or sugars. (Stay away from fried and breaded seafood)
Shellfish: lobster, clams, mussels, crab, scallops, oysters, shrimps and squids. (Avoid imitation crab meat. It has gluten sugar and other extras.)
Whole eggs: These can be made in different methods: hard-boiled, fried, deviled, omelets, scrambled, soft boiled and poached.
Sausage and Bacon: Observe labels and stay away from sugar cured or fillers contained like wheat or soy. Speciality health food stores have a lot of brands of bacon that are sugar-free.
Soy products and peanut butter like tofu, tempeh and edamame are ideal sources of protein but have high levels of carbohydrates so consume them cautiously.
Whey powders of protein, pea, plus rice, hemp or several protein powders of vegetable. Keep in mind that whey protein causes insulin spike or insulinogenic in the body so limit amounts or stay away if you have issues losing weight or entering ketosis.
Majority of vegetables that are non-starchy have low levels of carbs. Pick organic vegetables or cultivate yours to avoid residues of pesticides. Stay away from vegetables with starch like peas, corn, sweet potatoes, most winter squash and potatoes as they have high levels of carbs. Keep sweeter vegetables like carrots, peppers, summer squashes and tomatoes limited. This list is comprehensive by no means so in case you like a green vegetable absent from this list, be free to add it.
– Any leafy green vegetable
– Bamboo Shoots
– Alfalfa Sprouts
– Bean Sprouts
– Bell peppers*
– Beet Greens
– Bok choy
– Brussels sprouts
– Celery root
– Collard greens
– Dandelion greens
– Dill pickles
– Lettuces and salad green
– Sauerkraut (watch for added sugar)
– Snow Pea
– Summer squash*
– Swiss chard
– Water chestnuts
Keep consumptions of these vegetables limited because they have high levels of carbs.
Products of raw milk are ideal so if raw products are not available, pick organic.
Keep in mind that dairy proteins (casein and whey) cause insulin spike or are insulinogenic to the body so in case you are entering ketosis or have issues losing weight, say away from them.
– Heavy whipping cream
– Mascarpone cheese
– Full fat sour cream
– Cream cheese
– Full fat cottage cheese
– Unsweetened whole milk yogurt
– All hard and soft cheeses
Seeds and Nuts
Seeds and nuts are best roasted and soaked to eradicate anti nutrients. They also possess extremely high calorie levels and higher carb levels per each servings. Its really easy to consume a handful of nuts without being aware how much carb is contained. If you are entering ketosis or having issues with losing weight, avoid or reduce nuts.
Nuts: pecans, walnuts, almonds are in net carbs the smallest and can be consumed in little amounts. Pistachios, chestnuts, cashews have higher carb levels so consume carefully to prevent exceeding carb limits.
Nut flours like almond flours. Peanuts have high protein levels and are really legumes so contain high levels of Omega 6 fats. So, keep your levels of Omega 6 fat consumption moderate and add protein to your daily overalls. Seeds also have high Omega 6 fats do avoid taking high amounts.
Majority of nuts have high levels of Omega 6 fats that encourage inflammation in the body, so dont depend on nuts as your major source of protein.
– Clear broth, bone broth
– Decaf coffee (caffeine can increase blood sugar)
– Flavored seltzer water (unsweetened)
– Herbal tea (unsweetened)
– Soy milk (unsweetened, count protein grams as well)
– Lemon and lime juice in small amounts
– Almond milk (unsweetened)
– Decaf tea (unsweetened)
– Coconut milk (unsweetened, can or carton)
Staying away from sweetened foods generally will help refresh the buds of taste. In any case, if there exists a need for a sweet food, these sweeteners are recommended. Keep in mind that powdered types of majority of artificial sweeteners mostly have dextrose, maltodextrin or some extra added sugar so liquid products are ideal.
Berries (strawberries, raspberries, blueberries) are enjoyable in little amounts occasionally because they have very low levels of carbs. Stay away from all kinds of fruits as majority are can interfere with ketosis and are very high in carb.
Spices contain carbs so ensure to count them carefully in case you add them to meals utilizing this food list of low carbs. Commercial spice mixtures such as steak seasoning usually contain extra sugar. Sea salt is more preferred to commercial salt which is a type of powdered dextrose.