The Keto Diet
The ketogenic diet is one of the most popular diets practiced today due to its weight loss benefits and blood sugar control. Additionally, there is some evidence that suggests that this low carb, high fat diet may help treat certain cancers, Alzheimer’s disease, and other conditions. More study needs to be done to determine the actual effectiveness, as more time is needed.
The keto diet typically limits carbs to 10–50 grams per day. While some people on keto count their (1) total carb intake, others count (2) net carbs, which is total carbs minus fiber. That’s because fiber is indigestible, so it cannot be broken down and consumed by your body.
Preparation is one of the most difficult aspects of the keto diet but it is something a busy person can accomplish. Practicing weekly meal preparation can help. The hardest part is reading the nutrition guide on food labels and keeping track of carbs, fibers and sugars. Most also find it difficult to cut out bread and pasta. The keto diet does allow for many nutritious foods and even dark chocolate, in small amounts.
There are different variations to doing the keto diet from the strictest version that limits net carbs to 10 grams a day to less stringent variations up to 50 grams a day. Many people who diet often experience a light headache on the first day or two that can return after beginning the diet again following a cheat day(s).
Grilling, pan frying, and baking foods are acceptable methods of cooking. Stay away from deep fried foods with breading.
Acceptable foods, beverages and ingredients – remember to count the carbs of the combined foods to stay beneath your chosen carb daily allowance
Beverages:
Broth
Distilled Spirits
Soda Water
Nut milk and soy milk
Unsweetened coffee and tea
Water
Meats:
Fish
Shellfish
Beef
Poultry (including skin)
Organ meats
Lamb
Pork
Sausage (without fillers)
Tofu (in moderation)
Goat
Vegetables and Fruits:
Asparagus
Broccoli
Cabbage
Cauliflower
Mushrooms
Cucumber
Green beans
Jalapenos
Bell peppers
Eggplant
Tomatoes
Spaghetti squash
Summer squash
Jicama
Radishes
Turnips
Brussels sprouts
Celery
Okra
Berries (raspberry, blueberry, and blackberry)
Fats and Oils:
Butter
Cocoa butter
Coconut butter and oil
Ghee
Lard
Avocado oil
Olive oil
Flaxseed oil
Soybean oil
Mayonnaise
Other:
Eggs
Nut butters
Seeds
Whole nuts (in moderation)
Herbs
Hot sauce
Mustard
Worcestershire sauce
Plain Greek yogurt
Soy sauce
Pepper
Pickles
Spices
Salt
Vinegar
Whey protein (unsweetened)
Horseradish
