KETO FOOD LIST | WHAT TO YOU EAT ON KETOGENIC DIET

KETO FOOD LIST | WHAT TO YOU EAT ON KETOGENIC DIET

July 24, 2019 3 By William Morgan


hey guys welcome to my channel it’s Iva Scelfo and today I would like to talk
to you about what food can you actually
eat on ketogenic diet ketogenic diet is
all about high fat moderate protein and
low carbs let’s have a look at the high
fat part you want to consume about 65 to
75 percent of all your daily intake in
fat but what does that mean exactly that
means
coconut oil avocado oil olive oil
grass-fed butter try to stay away from
processed vegetable and canola oil as
these are just plain nasty when you cook
your meal cook it in butter or olive oil
you can also add more butter unto your
vegetable you can make bulletproof
coffee with butter and coconut or MCT
oil well MCT oil it’s just a coconut
Dare event which is more concentrated
you can also use coconut oil cocoa
powder and some sweetener and made
amazing keto fat bombs if you have a
problem to up your fat intake those are
the one I prefer the most and making
them almost every week I’m gonna give
you a recipe link down below if you want
to check that one out eat plenty of
avocados as avocados are high in fat and
magnesium and magnesium is one of the
electrolytes which will help you to
avoid the keto flu let’s not forget the
ex ex kind of fall into both categories
protein and fat egg yolks are amazing
fat source try to pick the organic one
as they are richer in nutrition
you should also include nuts and seeds
they are a great source of fat as well
try to pick the fattier one like
macadamia nuts and almonds just make
sure you eating them sparingly as nuts
can be very high in carbs as well the
other food group is protein and I do
want to point out the moderate
consumption of protein on keto diet
unlike the Atkins diet if you eat too
much protein on keto diet it can kick
you out of ketosis as if you eat excess
of protein your body will transform it
into
cause you want to be eating fattier cuts
of meats if you like steak choose the
rib eye if you like chicken choose
chicken ties or wings pork is generally
fattier if you don’t like dos let’s say
you just eat chicken breast just make
sure you add enough butter or any other
types of oil so you add up your fat
intake the same goes with fish and
seafood pick the fattiest one like
salmon and preferably pick the one which
are wild-caught you can also include
organs as they are high-end nutrition’s
like liver hearts kidneys
that’s really up to you if you like
processed meat like bacon or sausages
just always make sure you check the
labels as these are usually filled with
sugar and other fillers another food
group are carbs when you want to be in
ketosis you need to stay under 20 net
carbs which is all carbs – the fiber and
you want your cops come mainly from
vegetables and a little bit of fruit you
want to focus on eating above ground
vegetables and leafy greens and you want
to stay away from starchy vegetables
like potatoes some vegetable are higher
in carbs and the other so I do recommend
at least from the beginning to use some
macro tracker and just add whatever
veggies you eating and check on how many
cups it has just that you kind of get
the feel and that you know as example
green beans spinach lettuce kale those
are low in carbs cauliflower zucchini
broccoli tomatoes those are little
higher in carbs when it comes down to
fruit only fruit allowed on keto diet
our berries as these are the lowest in
carbs so you can eat a couple of
strawberries blueberries blackberries
raspberries any berries you want just
like way to fruit high in carbs and
sugar like bananas apples melons and all
the others me personally I do love a
salad with avocados walnuts strawberries
and goat cheese that’s how I get my
berries in and I also sometimes make hot
raspberries and I just put a little bit
thinking on top
and that’s my dessert and let’s not
forget the dairy you do not have to eat
dairy on ketogenic diet if you do not
want to or you do not tolerate it
but it does help with the fat intake if
you do want to incorporate dairy into
your diet then always make sure you’re
picking up the full fat never never ever
use anything which says fat-free when
they remove the fat from dairy products
the product is left with no taste so
what they do is they add a lot of sugar
into it so you want to avoid these
common dairy to eat on keto diet which
be cottage cheese cream cheese
mozzarella cheese every type of cheese
you can think of Brie you can also do
whipping cream I use that in my coffee
and mayonnaise and all mayonnaise
alternative which includes dairy always
remember that besides fat dairy is full
of protein so do you remember what I
told you in the beginning of this video
yes too much protein can kick you out of
ketosis so you want to be a little
careful with those if you wonder what
you can drink on ketogenic diet well
preferably water I know it can get a
little boring so try to use a squeeze of
lemon or lime you can also buy this
stevia drops with different flavors you
can drink coffee you can drink tea type
soda on occasions
if you wonder how about alcohol I have a
whole another video I made on that topic
I’m gonna leave it in the description
box below so you can check that one out
if you interested and that’s it guys for
today’s video if you do have any other
questions please do not hesitate and
leave them in the comments down below I
will answer them all if you like this
video please give it a thumbs up and
don’t forget to subscribe and I’m gonna
see you again in another video bye