In case You choose to adhere to a ketogenic diet, but you are not sure which foods are part of it, this article is for you. Affordable and easy list of foods of the ketogenic diet, as well as the principles of the food consumption for a healthy life.
Maintaining a diet is not a simple task, especially if you don't know what you can eat and what can't. In this article compiled a list of healthy foods to help people make decisions about what they eat and buy. Below you can find quick visual reference of the products of the ketogenic diet. Let's look at some of the most common groups of products that people use in the ketogenic diet. All the food below corresponds to a strict 5% proportion of carbohydrates, which we use in the ketogenic diet. Here is a group of products that can be consumed:
Fats and oils. You should get your fats from natural sources, such as meat and nuts. And also complement your saturated and mono-unsaturated fats, such as coconut oil and olive oil.
The protein. Possible, try to keep the meat organic. Remember that excess protein in the ketogenic diet, categorically, is not acceptable.
Vegetables. Fresh or frozen - doesn't matter. Stick to vegetables that grow on the land, giving preference to the green of the leaves.
Dairy products. Most dairy products are ideal for the ketogenic diet, but sure to purchase dairy products full of fat. The hard cheeses, generally, less carbohydrates.
Nuts, and seeds. Moderate amounts of nuts and seeds can be used to prepare meals fantastic. Try to use more fatty nuts like almonds.
Drinks. Stick to more simple drinks, most of which should be plain water. You can complete the water flavors to the base of stevia or lemon juice / lemon.
This is a small list of what should be consumed, if you choose to adhere to a ketogenic diet. By continuing to read the article, you'll learn more extensive list of products, that will help you compose a menu for the entire week.
Oils and fats in the ketogenic diet
Fats should make up the largest part of your diet, so the choice must be made taking into account their likes and dislikes.
Saturated fats. Here is a list of foods with saturated fats: the oil, the melted butter, the coconut oil and the fat.
The monounsaturated fats. Among the wealthy in mono-unsaturated fats in products from olive oil, avocado and macadamia nuts.
Polyunsaturated fats. You need to understand the difference. Natural polyunsaturated fat in the animal protein and fat, fish is a product suitable for the ketogenic diet. And processed polyunsaturated fats are bad for you.
The trans fats. Fully avoid. It is processed fats that are chemically modified to improve shelf life. Avoid all hydrogenated fats such as margarine, which can contribute to heart disease.
Saturated and monounsaturated fats, such as olive oil, walnuts, macadamia nuts, avocado, egg yolk and coconut oil are more stable and are not dangerous for most people, therefore, can be consumed. Below, the article that you will be able to see how you can increase the amount of fats in the ketogenic diet.
Also there must be a balance between omega-3 and omega-6. Products such as wild salmon, tuna, trout, and seafood can help provide a balanced diet of Omega-3. If you don't like fish, you can include a small additive, in the form of fish oil. You can replace the meat of the krill, if you are allergic.
You should monitor the amount eaten nuts and seeds, as well as they can contain a lot of fat omega-6. These include foods such as almonds, walnuts, pine nuts, sunflower oil and corn oil. The use of fish oil and meat fat admitted the need to minimize the how and the excessive use of dessert products with content of almond flour.
Essential fatty acids (omega) provide the basic functions of the human body, but many times they leave the balance on the standard diet. In the ketogenic diet, with a little preparation, the omega fatty acids will be easily manageable.
Below is a list of foods that are preferred in the ketogenic diet. They are ideal for the fats and oils (preferably organic and herbal sources):
- Fatty fish
- Animal fats (not hydrogenated)
- The fat
- Avocado
- The egg yolks
- The macadâmias / Brazilian nuts
- Oil / Clarified
- The coconut oil
- Olive oil
- The coconut oil
- Avocado oil
- Macadamia oil
If you are using vegetable oils (olive, soy, flaxseed, or safflower oil), select the option "cold centrifugation, if possible.
If you tend to fry food, try using the fat of the meat, melted butter or coconut oil, as well as they have the higher point of combustion than other oils. Er
Protein in the ketogenic diet
Try to balance the protein in your dishes with most abundant side dishes and sauces. If you decide to have a lean meat, so should be especially careful with the protein portion. The flesh has to combine with some bold cheese!
Some examples of how to get your protein in the ketogenic diet, are listed below:
The fish. It is advisable to eat wild fish: catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, sea bass, trout, and tuna. The heavier the fish the better.
Seafood. Clams, oysters, lobsters, crabs, scallops, mussels and squid.
The whole eggs. Possibly, the need for eating the eggs of chickens in the open air. You can prepare them differently, such as fried and baked.
The meat of the cow. Meat, steaks, roasts, and stews. Stick to the more dense and cutouts.
Pork. Pork loin pork chops, loin and ham. Keep track of the added sugar, and try to keep the more dense meat.
The bird. Chicken, duck, quail, pheasant and other game meat.
Offal . The heart, liver, kidney and tongue. It is one of the best sources of vitamins / nutrients.
More meat. The calf, a goat, a sheep, and wild meat. Stick to denser meat.
Bacon and sausage. Check out the labels of all of this, to avoid supplements of sugar and additives. Strongly do not worry about the nitrates.
Peanut butter. Try to keep the more fatty options, such as almond oil and macadamia oil. Legumes (peanuts) are full of omega-6, so be careful with the excessive consumption.
Here is a list of some of the most common protein in the ketogenic diet and the profile of the food. Keep in mind that you still need to balance the consumption of protein fat.
| Product | Calories | Fats (g) | Clean the carb (g) | Protein (g) |
| Ground beef (113 g) | 280 | 23 | 0 | 20 |
| Ribeye steak (113 g) | 330 | 25 | 0 | 27 |
| Bacon (113 g) | 519 | 51 | 0 | 13 |
| Pork cutlet (113 g) | 286 | 18 | 0 | 30 |
| Pork cutlet (113 g) | 250 | 20 | 0 | 17 |
| Chicken breast (113 g) | 125 | 1 | 0 | 26 |
| Salmon (113 g) | 236 | 15 | 0 | 23 |
| Lamb (113 g) | 319 | 27 | 0 | 19 |
| Egg ( 1 large) | 70 | 5 | 0,5 | 6 |
| The oil of the almond (2 St. l.) | 180 | 16 | 4 | 6 |
| The liver ( 113 g) | 135 | 5 | 0 | 19 |
Remember that the protein should always be consumed moderately.
Fruits and vegetables on the ketogenic diet
The best plant species for the ketogenic diet is a vegetables that are rich in nutrients and low in carbohydrates, t. and green and leafy. All of which brings to mind the spinach or kale will fall into this category and will be the best options for your diet.
Choose kreStivetnye vegetables, wood and green. If you have the opportunity to choose the organic vegetables is good, because the amount of pesticides less. But if this is not possible, so do not worry. Studies show that organic and inorganic vegetables have the same nutritional properties. As frozen and fresh vegetables are equally good.
They grow under the earth, the vegetables must be consumed in the least possible way - you need to be careful in the quantity of consumption of carbohydrates. As a rule, the vegetables can be used for frying (for example, half of the onion for the soup).
The list of low-haveglEvodtion of fruits and vegetables
Below will take a list of vegetables that should be consumed during a ketogenic diet.| Keto-vegetables (170 grams) | Calories | Fats (g) | Clean the carb (g) | Protein (g) |
| Cabbage (170 g) | 43 | 0 | 6 | 2 |
| Cauliflower | 40 | 0 | 6 | 5 |
| Broccoli | 58 | 1 | 7 | 5 |
| Spinach | 24 | 0 | 1 | 3 |
| Ramen salad | 28 | 1 | 2 | 2 |
| Green pepper | 33 | 0 | 5 | 1 |
| Mushrooms | 40 | 0 | 4 | 6 |
| Green beans | 26 | 0 | 4 | 2 |
| Onion yellow | 68 | 0 | 12 | 2 |
| Blackberry | 73 | 1 | 8 | 2 |
| Raspberry | 88 | 1 | 8 | 2 |
Vegetables that grow under the ground, have a tendency to accumulate in themselves the carbohydrates and, therefore, they should be consumed in small quantities.
Dairy products
Now let's talk about dairy products. Below you will find a list of dairy products, which usually are consumed on the ketogenic diet. Please note that the greater the amount of carbohydrate, the less you should consume.
Milk is usually consumed together with the meal. Try to keep the consumption of dairy products in a moderate level. The largest part of your meals should contain protein, vegetables and fats / vegetable oils.
Here are preferable raw and organic, and dairy products, if they are available. Highly treated dairy, products typically have 2 to 5 of carbohydrates as raw / organic dairy products. Make sure you select more fatty foods, if we compare it with fat or without fat, because they will have much more carbohydrates and more "permeates" effect".
If you have lactose intolerance, stick to a very solid dairy products, as they contain very less lactose. Some examples of dairy products that you can eat during the diet ketogenic:
- Greek yogurt
- Whipped cream
- Mayonnaise (preferably homemade)
- Cottage cheese, cream cheese, the cream, the mascarpone, the cream of walnut, and t. d.
- A cheese soft, including mozzarella, brie, blue, and t. d.
- Fried coat's cheese, including cheddar, parmesan, feta cheese, porter, and t. d.
Dairy products - a great way to add the excess fats in food, creating sauces or side dishes greasy, like the cream of spinach. You should always take into account the amount of protein, when комбинирhaveete milk products with a protein-filled dishes.
Dairy products in the diet ketogenic:
Below is a list of the most common dairy products in the diet ketogenic. Certainly, the most common dairy products are fat content, cream (tea / coffee) and the cheese (added fats during the meal).
| Products (28g) | Calories | Fats (g) | Clean the carb (g) | Protein (g) |
| Cream (28 g) | 100 | 12 | 0 | 0 |
| Greek yogurt | 28 | 1 | 1 | 3 |
| Mayonnaise | 180 | 20 | 0 | 0 |
| The cream atlhaveжирnye | 40 | 4 | 1 | 1 |
| Cottage cheese | 25 | 1 | 1 | 4 |
| The cream cheese | 94 | 9 | 1 | 2 |
| The mascarpone | 120 | 13 | 0 | 2 |
| Mozzarella | 70 | 5 | 1 | 5 |
| Brie | 95 | 8 | 0 | 6 |
| The cheddar cheese | 110 | 9 | 0 | 7 |
| Parmesan | 110 | 7 | 1 | 10 |
Nuts and seeds
Below, you'll find the visual of a list of nuts that are typically consumed in the diet ketogenic. Please note that the more carbs, the less you should consume. Nuts and seeds best when consumed fried, to remove all harmful substances. Try to avoid peanuts, as legumes are not allowed on the list of food products.
Generally, raw walnuts, you can use to add flavor or texture of the dish. Some people prefer to consume them in the form of snacks that can be useful, but can also impair weight loss. Snacks increase the level of insulin and lead to slower weight loss in the long term.
The nuts can be an excellent source of fat, but you should always remember that they contain carbohydrates, that have to count. It is also particularly important to note that they contain a protein. Walnut flour is particularly rich in proteins. Therefore, be careful and atdschitivyte the number of ingested.
The nuts also have a high content of omega-6. For the ketogenic diet is to adhere to the richest omega, and less haveglEvodtion walnuts. Below is a list of nuts with a low content of carbohydrates, you can consume.
Below, is a list of some of the most common examples of nuts in the diet ketogenic. Remember that the snacks slow down weight loss:
| Nuts ( 57 g) | Calories | Fats (g) | Clean the carb (g) | Protein (g) |
| Macadamia nuts | 407 | 43 | 3 | 4 |
| Brazilian nuts | 373 | 37 | 3 | 8 |
| Pecan | 392 | 41 | 3 | 5 |
| Almonds | 328 | 28 | 5 | 12 |
| Hazelnuts | 356 | 36 | 3 | 9 |
Below is a list of the most common nuts in the ketogenic diet. Remember that snacks slows down the weight loss:
Walnut flour on the ketogenic diet.
Walnut and flour seeds great for replacing normal flour. This flour is often found in recipes for dishes and desserts. Are often used walnut (and, especially, many times the almond flour and flour from seeds (for example, the fiber of flax), but his need to eat in moderate amounts.
You can use a mixture of several varieties of flour to get the best option for cooking. The combination of flour and experiences with your pastries can result in a much smaller quantity, and the purest of the carbohydrate in recipes. For example, lemon poppy bread (a mixture of almond flour and flax flour) creates excellent texture combined with fats from cream and butter.
When you become quite creative, there is always a way low-carb version of your beloved product. List of products common in the diet ketogenic:
| Nuts (57 g) | Calories | Fats (g) | Clean the carb (g) | Protein (g) |
| Mindandlьнandя flour | 324 | 28 | 6 | 12 |
| Coconut shell flour | 120 | 4 | 6 | 4 |
| The flour of the seed of the chia | 265 | 17 | 3 | 8 |
| Flax flour | 224 | 18 | 1 | 8 |
| Unsweetened coconut | 445 | 40 | 8 | 4 |
Then we have the opportunities to explore the list of herbs and spices for the ketogenic diet. Always remember that the spices contain carbohydrates, therefore, you must configure your power supply.
- Cayenne pepper
- Chili powder
- Cinnamon
- Cumin
- Oregano
- Basil
- Cilantro
- Salsa
- Rosemary
- Thyme
As the salt and pepper can be used as a seasoning, without worrying about carbohydrates. Generally, the amount of carbohydrate in spices to a minimum, so you don't need to limit yourself with the mind calculations.
Condiments and sauces
- Ketchup (click with low sugar content)
- Mustard
- Spicy sauce
- Mayonnaise
- Horseradish
- Sauce worcestershire
- Sauces sauces (choose the more dense sauces)
- Flavored syrups (choose acceptable sweeteners)
