What To Eat On Keto Diet

What To Eat On Keto Diet

July 24, 2019 4 By William Morgan


Hey, everybody, it’s Denise
back with Keto With Denise
and we’re gonna talk about
keto, what to eat on keto.
It’s one of the most
commonly asked questions.
Why, because people think it’s so hard.
It’s not, it’s really simple.
It’s everyday foods that
you’re eating already anyway.
You’re cutting out some things, yes,
but you’re maintaining a
whole wealth of great food.
So let’s take a look at this list.
Short video but at the same
time very helpful for you
if you wanna start the keto journey.
For those of you that are
already on the keto journey
then some of this, all
of this you should know
but just in case you don’t,
I think you’ll learn some things too.
So let’s just look at this board.
You see that there’s a lot of food here
and a lot of ideas that you
can do around these foods
and being able to make sure
you’re getting in enough
nutrients for your body.
So that’s gonna come in all
of these different categories.
So let’s just start here.
Cheese and dairy, yes it is
keto friendly all day long
because you’re gonna get
some great quality fats
and when we talk about
quality fats by the way
we’re talking about making sure
we’re eating organic pasture raised.
Why is that?
It’s just a cleaner way of eating.
We like the fact that the foods are,
the soil that these foods
are grown in is better.
The processing of these foods
is much better for your body.
So heavy whipping cream,
almond milk, sour cream,
eggs, yogurt, zero sugar yogurt.
You wanna look at that
and make sure you read the ingredients,
not the banana and
strawberry flavored yogurts.
We’re not talking about that.
We’re talking about Greek yogurt
that doesn’t have any sugar added to it.
Look at the carb counts in
it and you’ll know that.
Cheese.
Now, cheese we say you
wanna buy cheese in block.
The shredded cheese has stuff added to it
to make it not clump together or stick.
There’s a name for it
that escapes me right now
but you want to avoid the
shredded cheese in the bags
and things like that
and shred it yourself.
That’s the best way to get your cheese in
and then as I mentioned,
I’ve got eggs up here twice
probably because I eat a lot of eggs
and by the way, we’ll talk
in another video, we’ll
talk about cholesterol
but does not affect you
when you’re eating eggs.
So just make sure that it’s
organic pasture raised.
Lots of stores are stocked
with these selections of foods, okay?
Let’s go next to our fruits
and we wanna make sure
our fruit is organic for the same reason.
There’s so many pesticides
and things that are sprayed on our fruit
especially when it comes to berries
that get in your body and
wreak havoc on your body.
So let’s look at the organic fruits.
Avocado.
Yes, avocado’s considered a fruit.
Lemon, lime, raspberry.
When you’re looking at
berries, get ’em in this order.
We have a video that talks
about the different content
or nutritional content of berries
and are they good for keto but
yes they are in this order.
Berries, blackberries,
strawberries, blueberries
and you’ll be fine.
So just make sure they’re all
organic especially berries
because they’re so heavily sprayed.
So get the organic ones.
Nuts and seeds in this order by the way
’cause I want you to look for organic
but there’s one more thing
I want you to look for
when you’re buying nuts.
Make sure the ingredient
is solely that nut
or if you want ’em salty,
just that nut and salt
because you’re gonna
find a lot of these nuts
have been processed with palm oil
and all of these different
soybean oil and things like that.
You want clean eating, organic
plus the sole ingredient is that nut.
Not only that, I want you to
consume them in this order.
Pecans because they do not
raise your glycemic index
as much as other nuts do and
they are really delicious.
You can add ’em with your
salads and get in some good fat.
Walnuts, macadamia nuts, almonds.
These don’t raise the glycemic
index as much as other nuts.
Stay in that order that
you’re consuming the nuts
and you’ll be great.
You’ll get in great fat,
you’ll get in some protein
and of course very low to no
carbs when you’re eating those.
Let’s go to fat sources.
These are great sources for
adding fat in your diet.
Remember, keto is high fat,
moderate protein, low carbs
and lots of veggies.
That’s what we call healthy keto.
So in our fats, this is,
you’re gonna look for organic unrefined.
You wanna make sure that
you’re getting the purest form
of these oils like your olive
oil, avocado and coconut oils.
Very good sources to
prepare your meals with,
prepare salad dressings
with, drizzle over food.
It’s going to be, it adds great flavor.
The butter is grass-fed.
That’s why we say,
well, actually, let me
note grass-fed butter.
That’s very important.
We wanna make sure that we’re
doing butter, not margarine,
not the stuff that it tastes like butter,
not all of that I Can’t
Believe it’s Butter.
This we want pure grass-fed butter, okay?
Ghee, MCT oil.
Mayo, we wanna make sure is soybean free.
Hard to find
but you can find organic
mayo believe it or not.
Peanut butter.
Again, the sole ingredient,
you want organic peanut butter.
Not the stuff that’s just
sprayed with pesticides.
If you’re gonna eat the peanut butter,
make sure it’s organic
and make sure the ingredient
is just peanut butter.
That’s it.
Just the peanut butter, not all these,
you’ll find a whole list of ingredients
and you’ll see sugar, names for sugar
mixed in with these peanut butter brands.
Avoid that, just look for one
that says peanut butter, salt
if you’re gonna get the salted brand.
Otherwise, it’s just peanut butter, okay,
and of course nuts are
a good source of fats.
That’s why we point you right
back to that category, okay?
Before we head on to the other side,
let’s just look at zero carb drinks.
People always ask what
can I drink on keto?
Well, listen, the number
one thing we wanna consume
is water because your body needs it.
It doesn’t need a gallon of water
but it certainly needs water every day.
So make sure you’re
consuming enough water.
You can do coffee on keto.
You can add your heavy
whipping cream to your coffee,
not all these other sugar-laden
flavors that are out there.
Tea unsweetened or sweetened
with an approved sweetener.
We’ve got another video that talked about,
talks about approved sweeteners on keto
that you can simply use those as well.
Club soda and sparkling water.
On the sparkling water
’cause there’s so much stuff
out there that’s flavored
and then you look at the
ingredients you see sugar in it.
So you wanna make sure
that if you’re gonna go
with sparkling water,
make sure that there is
no hidden sugar, carbs
and all of that in that
flavored water, okay?
Great.
Now, notice that our vegetables
are organic vegetables number one
but look at the laundry list.
This is just a snippet of
these categories by the way.
There’s a link.
If you click the link below,
it’s gonna give you the
entire list of foods
that you can eat on keto and by the way,
these are your ingredients
for some awesome desserts,
recipes and things like that
that you can crank out of your own kitchen
and still eat the foods
that you enjoy today
in a different way, okay?
So you will not run out
of ideas with vegetables.
Remember, on keto, our focus
is seven to 10 cups of veggies.
I do a lot of salads
because one, I love salads
but I also know that I’m
getting in a lot of vegetables
every day to get in my seven to 10 cups.
There’s another video we did on fasting
that tells you how you
measure out these cups
based on your fasting schedule.
So you can get it in.
It’s not impossible.
So looking at all of our
vegetables that are keto friendly,
tell me in a comment below
what are your favorites
and how you’re able to manage
getting in your cups of vegetables
in a healthy keto, okay?
All right, so let’s move
on to meats and poultry.
It’s really everything that you see,
chicken, beef, pork, lamb, veal.
We just wanna make sure it’s
organic, grass-fed, okay,
and that’s where you’re going to be able
to have the variety of foods.
Yes, bacon is allowed.
Beef, people say what is beef bacon?
Well, I don’t eat pork
personally, I don’t eat it
but I found a very good beef bacon.
I know people say there’s no such thing.
Well, trust me, it is delicious
but the bottom line is
I get to eat the meats
and poultry that I like.
So when you look at this,
you’ll see a whole list of items
but here’s what I wanna point out.
Chicken, it’s one of the
dirtiest meats that you can eat.
That’s why we absolutely
want it to be organic.
If you’re gonna eat it,
make sure it is organic
’cause there’s so much
stuff and how it’s processed
and how it’s fed, grain-fed.
When you see vegetarian-fed,
that means it’s grains
and we don’t do grains on keto.
So we eat the meat, we’re
eating the grains as well.
So be careful about that.
Grass-fed is important for us.
Seafood, the list goes
on and on with seafood.
If you’re a huge seafood
lover then you are in heaven
with this list of
seafood that you can eat.
Just make sure that it’s wild-caught.
You got enough stuff
that’s in in the waters
that we contend with but
farm raised, terrible.
They’re feeding ’em the same grains
that they’re feeding the
chickens and the hogs.
So you wanna make sure that
you are getting wild-caught.
It’s cleaner portion
of your seafood, okay?
So taking a look at this,
you notice that there is
a lot of information here
in terms of the food that you can take in.
You wanna make sure though that it’s clean
and people say well, that’s so expensive,
that’s too expensive.
Your health is important
and when you start doing
intermittent fasting with keto,
you’re cutting back on the number of times
you’re eating anyway
and you’re saving money.
Your grocery bill is going to shrink
from the variety of
foods you were eating out
and the type of stuff you were eating
to eating clean believe it or not, okay?
So thank you so much for watching
and I’ll see you on the next video.
Hi, if you haven’t subscribed
to my channel already,
go ahead and click that Subscribe button
and by the way, click the bell too
so that you’ll be notified
when there’s new content like this.
Thank you again for watching.