What To Eat And What To Avoid Ketodiet-Books Download

What to Eat and What to Avoid KetoDiet
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KetoDiet is not just about losing weight at any cost it s about adopting a healthier. Below is a list of the most common low carb foods recommended for the ketogenic diet If you get my. iPad app you ll be able to search through thousands of foods included in the KetoDiet database. EAT Freely,Grass fed and wild animal sources,grass fed meat beef lamb goat venison. wild caught fish seafood avoid farmed fish,pastured pork and poultry pastured eggs. gelatin ghee butter these are high in healthy,omega 3 fatty acids avoid sausages and meat. covered in breadcrumbs hot dogs meat that,comes with sugary or starchy sauces. offal grass fed liver heart kidneys and other,organ meats.
Healthy fats, saturated lard tallow chicken fat duck fat goose fat clarified butter ghee butter. coconut oil,monounsaturated avocado macadamia and olive oil. polyunsaturated omega 3s especially from animal sources fatty fish and seafood. You can find a complete guide to fats oils in my post here which to use for cold use. which for high heat cooking and which to avoid,Non starchy vegetables. leafy greens Swiss chard bok choy spinach lettuce chard chives endive radicchio. some cruciferous vegetables like kale dark leaf kohlrabi radishes. celery stalk asparagus cucumber summer squash zucchini spaghetti squash bamboo. Beverages and Condiments, water still coffee black or with cream or coconut milk tea black herbal. pork rinds cracklings for breading, mayonnaise mustard pesto bone broth make your own pickles fermented foods.
kimchi kombucha and sauerkraut make your own best home made with no additives. my recipes for home made condiments are here,all spices and herbs lemon or lime juice and zest. whey protein beware of additives artificial sweeteners hormones and soy lecithin egg. white protein and gelatin grass fed hormone free,Eat Occasionally. Vegetables Mushrooms and Fruits,some cruciferous vegetables white and green. cabbage red cabbage cauliflower broccoli,Brussels sprouts fennel turnips rutabaga. nightshades eggplant tomatoes peppers,some root vegetables parsley root spring.
onion leek onion garlic mushrooms winter,squash pumpkin. sea vegetables nori kombu okra bean, sprouts sugar snap peas wax beans globe or French artichokes water chestnuts. berries blackberries blueberries strawberries raspberries cranberries mulberries etc. coconut rhubarb olives,Grain fed animal sources and full fat Dairy. beef poultry eggs and ghee avoid farmed pork it s too high in omega 6s. dairy products plain full fat yogurt cottage cheese cream sour cream cheese avoid. products labeled low fat most of them are packed with sugar and starch and have little. sating effect, bacon beware of preservatives and added starches nitrates are acceptable if you eat. enough antioxidants,Nuts and seeds,macadamia nuts very low in carbs high in omega 3s.
pecans almonds walnuts hazelnuts pine nuts flaxseed pumpkin seeds sesame seeds. sunflower seeds hemp seeds, brazil nuts beware of very high level of selenium don t eat too many of them. Fermented soy products, if eaten only non GMO and fermented soy products Natto Tempeh soy sauce or paleo. friendly coconut aminos, Edamame green soy beans black soybeans unprocessed. Condiments, healthy zero carb sweeteners Stevia Swerve Erythritol etc. thickeners arrowroot powder xanthan gum keep in mind xanthan gum is not paleo friendly. some people following the paleo diet use it as you only need a very little amount. sugar free tomato products puree passata ketchup, cocoa and carob powder extra dark chocolate more than 70 better 90 and beware of.
soy lecithin cocoa powder, beware of sugar free chewing gums and mints some of them have carbs. Some Vegetables Fruits Nuts and Seeds with Average Carbohydrates depends on your daily. carb limit, root vegetables celery root carrot beetroot parsnip and sweet potato. watermelon Cantaloupe Galia Honeydew melons,pistachio and cashew nuts chestnuts. Only very small amounts better avoided completely apricot dragon fruit Pitaya. peach nectarine apple grapefruit kiwifruit kiwi berries orange plums cherries pears. figs fresh, dry red wine dry white wine spirits unsweetened avoid for weight loss only for weight. maintenance, AVOID Completely Food rich in carbohydrates factory farmed meat and.
processed foods,1 All grains even whole meal wheat rye oats corn. barley millet bulgur sorghum rice amaranth buckwheat. sprouted grains quinoa and white potatoes this includes. all products made from grains pasta bread pizza,cookies crackers etc sugar and sweets table sugar. HFCS agave syrup ice creams cakes sweet puddings,and sugary soft drinks. 2 Factory farmed pork and fish are high in inflammatory. omega 6 fatty acids and farmed fish may contain PCBs. avoid fish high in mercury, 3 Processed foods containing carrageenan e g almond milk products MSG e g in some whey. protein products sulphites e g in dried fruits gelatin BPAs they don t have to be labeled wheat. 4 Artificial sweeteners Splenda Equal sweeteners containing Aspartame Acesulfame Sucralose. Saccharin etc these may cause cravings and other issues. 5 Refined fats oils e g sunflower safflower cottonseed canola soybean grapeseed corn oil. trans fats such as margarine, 6 Low fat low carb and zero carb products Atkins products diet soda and drinks chewing.
gums and mints may be high in carbs or contain artificial additives gluten etc. 7 Milk only small amounts of raw full fat milk is allowed Milk is not recommended for several. reasons Firstly from all the diary products milk is difficult to digest as it lacks the good bacteria. eliminated through pasteurization and may even contain hormones Secondly it is quite high in. carbs 4 5 grams of carbs per 100 ml For coffee and tea replace milk with cream in reasonable. amounts You may have a small amount of raw milk but be aware of the extra carbs. 8 Alcoholic sweet drinks beer sweet wine cocktails etc you can try my healthier versions of. popular cocktails and drinks, 9 Tropical fruit pineapple mango banana papaya etc and some high carb fruit tangerine. grapes etc Also avoid fruit juices yes even 100 fresh juices better to drink smoothies if any. but either way very limited Juices are just like sugary water but smoothies have fiber which is at least. more sating This also includes dried fruit dates raisins etc if eaten in large quantities. 10 Mainly for health reasons avoid soy products apart from a few non GMO fermented products. which are known for their health benefits Also avoid wheat gluten which may be used in low carb. foods When you give up bread you shouldn t eat any part of it Beware of BPA lined cans If. possible use naturally BPA free packaging like glass jars or make my own ingredients such as ghee. ketchup coconut milk or mayonnaise BPA has been linked to many negative health effects such as. impaired thyroid function and cancer Other additives to avoid carrageenan e g almond milk. products MSG e g in some whey protein products and sulfites e g in dried fruits gelatin. And here is everything in a nutshell,Net Carbs in commonly used recommended foods. Animal products,Source Net Carbs grams Serving size. meat and fish 0 150 g 5 3 oz,organ meats liver average 3 150 g 5 3 oz. prawns cooked 1 4 150 g 5 3 oz,eggs 0 7 piece large.
cream full fat 1 6 cup 60 ml 2 fl oz,butter 0 1 tbsp. cheese hard 0 4 30 g 1 oz,cream cheese full fat 1 6 cup 50 g 1 75 oz. Vegetables,Source Net Carbs grams Serving size,lettuce sliced average 0 5 1 cup 50 g 1 75 oz. swiss chard sliced 0 8 1 cup 35 g 1 25 oz,collard greens sliced 0 8 1 cup 35 g 1 25 oz. bok choy sliced 0 8 1 cup 70 g 2 4 oz,asparagus 2 7 150 g 5 3 oz.
green beans 6 4 150 g 5 3 oz,summer squash zucchini courgette 3 2 150 g 5 3 oz. winter squash pumpkin 9 150 g 5 3 oz,cucumber 2 2 150 g 5 3 oz. spinach cooked 1 2 cup 90 g 3 2 oz,kale Italian dark leaf 2 1 150 g 5 3 oz. kale curly 5 4 150 g 5 3 oz,savoy cabbage 4 5 150 g 5 3 oz. cabbage white 5 150 g 5 3 oz,cabbage red 7 9 150 g 5 3 oz.
celery stalk 1 6 3 medium 120 g 4 2 oz,peppers green 3 5 piece 120 g 4 2 oz. peppers red 4 7 piece 120 g 4 2 oz,tomatoes chopped 4 8 1 cup 180 g 6 3 oz. eggplant aubergine 3 5 150 g 5 3 oz,broccoli chopped 6 1 150 g 5 3 oz. cauliflower 4 5 150 g 5 3 oz,mushrooms white 3 4 150 g 5 3 oz. mushrooms brown 5 6 150 g 5 3 oz,onion white sliced 2 2 cup 40 g 1 4 oz.
garlic 0 9 1 clove,Source Net Carbs grams Serving size. strawberries sliced 4 7 cup 85 g 2 9 oz,raspberries 3 3 cup 62 g 2 2 oz. blackberries 3 1 cup 72 g 2 5 oz,blueberries 8 9 cup 74 g 2 6 oz. avocado 3 7 piece average 200 g 7 oz,Nuts Seeds,Source Net Carbs grams Serving size. macadamia nuts 1 5 30 g 1 oz,almonds 2 7 30 g 1 oz.
pecans 1 2 30 g 1 oz,hazelnuts 2 30 g 1 oz,walnuts 2 30 g 1 oz. cashew nuts 7 6 30 g 1 oz,pumpkin seeds 1 3 30 g 1 oz. sunflower seeds 3 2 30 g 1 oz,tahini unsweetened sesame paste 1 8 1 tbsp. chia seeds 0 4 1 tbsp,pistachio nuts 4 9 30 g 1 oz. Condiments Other,Source Net Carbs grams Serving size.
almond milk unsweetened 0 3 cup 60 ml 2 fl oz,coconut milk 1 6 cup 60 ml 2 fl oz. coconut milk creamed 2 7 cup 60 ml 2 fl oz,olives 0 2 30 g 1 oz. sauerkraut solids only 0 5 cup 35 g 1 25 oz,mustard 0 7 1 tbsp. tomato puree 5 7 1 tbsp,apple cider vinegar 0 1 1 tbsp. coconut aminos 1 1 tbsp,dark chocolate 85 5 7 30 g 1 oz.
coconut flour 3 2 cup 30 g 1 oz,almond flour 2 2 cup 25 g 0 9 oz. flax meal 0 6 cup 38 g 1 3 oz,psillium hush powder 1 4 cup 16 g 0 6 oz. Erythritol 0 5 1 tbsp,stevia drops 0 1 tsp,wine red dry 6 1 glass 5 fl oz. wine white dry 6 1 glass 5 fl oz,spirits sugar free 40 vol 0 1 jigger 1 5 fl oz. Low carb paleo primal sources of your daily, Protein is not found just in meats There are many meat free and plant based sources of protein The.
more fat the meat contains the less protein is usually has. Meat Fish and Seafood,Source Grams of protein Serving size. turkey chicken breast 37 150 g 5 3 oz,chicken thighs 29 150 g 5 3 oz. beef lean steak 31 150 g 5 3 oz,beef steak ribeye 28 150 g 5 3 oz. pork loin chops 31 150 g 5 3 oz,venison steak 32 150 g 5 3 oz. lamb chops 28 150 g 5 3 oz,duck meat only 30 150 g 5 3 oz.
duck meat and skin 17 150 g 5 3 oz,bacon 12 3 slices 90 g 3 2 oz. chorizo salami 22 90 g 3 2 oz,salmon 32 150 g 5 3 oz. tuna 37 150 g 5 3 oz,cod 27 150 g 5 3 oz,sardines 30 150 g 5 3 oz. mackerel 28 150 g 5 3 oz,sea bass 28 150 g 5 3 oz,sea bream 36 150 g 5 3 oz. prawns shrimps mussels clams 22 150 g 5 3 oz,octopus 19 150 g 5 3 oz.
squid calamari 23 150 g 5 3 oz,lobster 25 150 g 5 3 oz. gelatine 6 1 tbsp, For vegetarian options these are the main sources of protein. Eggs and Dairy,Source Grams of protein Serving size. eggs chicken 6 3 piece large,eggs duck 9 piece large. cream heavy whipping 1 1 cup,cream soured 1 2 cup,cream cheese 3 5 cup.
hard full fat cheese e g cheddar 14 2 60 g 2 oz,mozzarella 13 8 60 g 2 oz. feta 8 1 60 g 2 oz,mascarpone 3 6 cup,ricotta 6 9 cup. You can always boost your protein intake with high quality whey protein powders. Apart from legumes peanuts chickpeas lentils etc and quinoa which are not a part of the paleo. diet these are the main sources of protein for vegan friendly diets. Nuts and seeds,Source Grams of protein Serving size. almonds 6 30 g 1 oz,walnuts 4 3 30 g 1 oz,pecans 2 6 30 g 1 oz. hazelnuts 4 2 30 g 1 oz,macadamia nuts 2 2 30 g 1 oz.
cashew nuts 5 2 30 g 1 oz,pistachio nuts 5 7 30 g 1 oz. brazil nuts 4 1 30 g 1 oz,pine nuts 3 9 30 g 1 oz,pumpkin seeds 8 6 30 g 1 oz. sunflower seeds 5 9 30 g 1 oz,sesame seeds tahini paste 5 30 g 1 oz. Vegetables fruits and other,Source Grams of protein Serving size. broccoli 2 6 1 cup chopped,broccoli raab 1 3 1 cup.
sugar snap peas 1 7 1 cup,green beans 1 8 1 cup,bean sprouts 1 5 1 cup. spinach 5 3 1 cup cooked,kale 2 2 1 cup,artichoke 4 2 medium piece. asparagus 2 9 1 cup,cauliflower 2 1 1 cup chopped,mushrooms average 1 2 5 1 cup sliced. coconut 1 cup shredded,coconut milk 1 1 cup,avocado 4 piece average. tempeh fermented soy paleo if non GMO 7 7 cup,sun dried tomatoes 1 4 cup.


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