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What should I take and avoid about vegan keto food

What foods are ketogenic and which ones should be avoided?

We will help you eat keto food and answer all your questions about keto foods here. The basic rule of thumb on the ketogenic diet is to stay below 20 grams of net carbs per day. This can help you lose weight and reach many health goals more quickly. Follow the suggestions on this page to be successful on your own, alternatively use our keto eating plans or our challenge to get started.

Food to eat

Here are the foods you can eat on a ketogenic diet:

Meat: Unprocessed meats are low carb and ketogenic, and organic and grass-fed meat can be even healthier. But remember that the ketogenic diet is a diet high in fat, not high in protein, so you don’t need large amounts of meat. Excess protein (more than 2.0 g per kg of reference body weight – see this chart to determine your own protein goals) can be converted to glucose, which could make it difficult for some people to enter ketosis, especially when starting out and with high levels of insulin resistance.

Be aware that processed meats like hot dogs, cold cuts, and meatballs often contain additional carbohydrates. However, bacon is definitely ketogenic. When in doubt, look at the ingredients, try to consume less than 5% carbohydrates.

Fish and shellfish: all are good, especially fatty fish like salmon. If you are concerned about mercury or other toxins, consider eating more small fish like sardines, mackerel, and herring. If you can find wild-caught fish, this might be the best. Avoid breadcrumbs because it contains carbohydrates.

Eggs: Eat whatever you like, such as B. boiled, fried, fried, or fried eggs. The best keto egg recipes

Buying organic or free: range eggs may be the healthiest option, although we do not have scientific studies showing better health. How many eggs can you eat taking into account your cholesterol? Our advice is no more than 36 eggs per day. But if you prefer, feel free to eat less.

High-fat sauces and natural fats: Most of the calories in a ketogenic diet should come from fat. You are likely to get a large portion from natural sources such as meat, fish, eggs, and other sources. But also use cooking fats, like butter or coconut oil, and feel free to add a lot of olive oil to salads and vegetables. You can also eat delicious high-fat sauces such as béarnaise sauce, spreads, etc.

Vegetables that grow above the ground. Fresh or frozen, either is fine. Choose vegetables that grow above the ground (here’s why), especially leafy greens. Favorites include broccoli, cabbage, avocado, broccoli, and zucchini.

Vegetables are a tasty way to eat good keto fats. Fry them in butter and pour lots of vegetable oils on your salad. Some even think of vegetables as a quick delivery system. They also add more variety, flavor, and color to your ketogenic meals.

Many people end up eating more vegetables than before when starting the ketogenic diet, as vegetables replace pasta, rice, potatoes, and other starches. It is even possible to follow a vegetarian or keto food delivery. The Complete Guide to Low Carb Ketogenic Veggies

High-Fat Dairy Products: Butter is good, high-fat cheese is fine, and heavy cream is great for cooking.

Avoid drinking milk as the sugar in milk builds up quickly (one glass = 15 grams of carbohydrate), but you can use it sparingly in your coffee. What does “in moderation” mean? That depends on how many cups you drink per day! We recommend a single “touch” cup, about a tablespoon maximum. But even better is to eliminate the milk.

Related

Get started with keto Avoid caffè latte (18 grams of carbohydrates). Also avoid low-fat yogurts, especially since they often contain tons of added sugars.

Nuts: These can be eaten in moderation, but be careful when using nuts as a snack, as it is very easy to eat a lot more than necessary to feel full. Also, keep in mind that cashews are relatively high in carbs, choose macadamia nuts or pecans, or check out our complete guide to keto nuts.

How much is too much?

That depends on the progress of your weight loss and the rest of your carbohydrate intake. As a general rule of thumb, try to limit your consumption of nuts to less than 1/2 cup per day (about 50 grams). Watch out for peanut butter, a modest 2 tablespoon serving will add about 4 grams of net carbs.

Berries: A moderate amount is fine in keto, perhaps with actual whipped cream, a popular keto dessert. A complete guide to fruits and berries.

To drink

Here may be a list of what you will drink on a ketogenic diet:

Water: the number one option. Make it flat, icy, or shiny. Drink it hot like tea or add natural flavorings like cucumber slices, lemons, or limes. If you experience headaches or “keto flu” symptoms, add some salt shakes to the water.

Coffee without sugar: A little milk or cream is fine. To get extra energy from fat, butter, and coconut oil can be added to make bulletproof coffee. Remember, when weight loss stops, reduce the cream or fat in the coffee.

Tea: Whether black, green, Pekoe orange, mint, or herbal, feel free to drink most teas. Do not add sugar.

Bone Broth: Hydrating, satisfying, packed with nutrients and electrolytes, and easy to make! Homemade bone broth can be a great drink for a ketogenic diet. Add a little butter for a little more energy.

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