Braised Beef Short Ribs Dutch Oven
What foods are keto foods? Our clear ketogenic food list shows you the top 15 ketogenic food groups at a glance:
Meat and poultry
Unprocessed meat contains no carbohydrates making it perfect for a ketogenic diet. Beef, turkey and chicken provide us with protein and B vitamins. Cured meats like salami, ham and wieners are also fine if they don’t contain sugary additives or starches. Notice: Reach for products from Pasture-raised, preferably from organic farms.. Avoid too much protein: Prefer high-fat cuts, such as pork belly or ribeye. Allowed: Beef, turkey, chicken, pork, venison, duck, veal, goat, goose, lamb, sheep, turkey, wild boar, offal. Also: salami, ham, wiener.
Low Carb Vegetables
Low-carb vegetables are an important source of vitamins and minerals on the ketogenic food list. Water-rich ones play a role in this, green (leafy) vegetables as well as Collard greens play an important role. With the right selection you eat daily up to 900 g Vegetables daily without compromising ketosis. Notice: Eliminate root vegetables and starchy vegetables like sweet potatoes, which are high in carbohydrates, from your diet. Allowed: Green salads, spinach, broccoli, artichoke, asparagus, cucumber, green peppers, pak choi, Brussels sprouts, white cabbage, cauliflower, Chinese cabbage, kale, celeriac, eggplant, leeks, mushrooms, zucchini.
Nuts and seeds
Natural nuts, seeds and seeds, along with meat and avocado, are an important source of fat, which provide us especially with valuable and essential omega-3 fatty acids and omega-6 fatty acids fatty acids. They also provide a high-quality nutritional package of minerals such as zinc, iron and magnesium, as well as B vitamins. Their content of satiating protein makes them a great ketogenic snack for in between meals. Notice: Nuts also contain some carbohydrates and will impact your carb account. Important: Peanuts are not nuts, but are a legume. Allowed: Almonds, hazelnuts, macadamia nuts, pecans, walnuts, cashews, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, chia seeds, flax seeds, hemp seeds.
Dark chocolate and cocoa powder
One piece (10 g) of a dark chocolate with 85% cocoa provides only 2 g of carbohydrates. Baking with unsweetened cocoa powder or preparing a cocoa does not affect the state of your ketosis. Notice: The high cacao content in chocolates is mandatory. Use unsweetened cocoa powder that contains no other additives. Allowed: Chocolate from 70% cacao, unsweetened cacao powder, cacao nibs.
Natural fish is also ketogenic and provides healthy omega-3 fatty acids plenty of protein and thus keeps you full for a long time. The classic tuna is considered a very popular ketogenic food with 0 g of carbohydrates. Note: Quality over quantity counts here: prefer fresh fish, preferably wild-caught, and eat it twice a week. Allowed: Tuna, anchovies, perch, cod, eel, flounder, herring, mackerel, salmon, sardines, turbot, trout, walleye, carp, pangasius.
Chicken eggs contain hardly any carbohydrates and are rich in protein and vitamins such as A, B and K. Their protein has a high high biological value. This provides information about the composition of amino acids in a food and how well they can be utilized by the body. The higher the value, the better the proteins are metabolized. Note: When buying, reach for organic eggs for ecological reasons. For vegetarians, organic eggs are a valuable protein source on a ketogenic diet. As a meat eater, limit consumption to prefer proteins from meat and fish. Allowed: Organic, free-range chicken eggs.
Also the large selection of different types of cheese remains with a ketogenic diet. Here, opt primarily for low-carbohydrate or high-fat cheeses such as Camembert, Parmesan, feta or mozzarella. However, cottage cheese is also established in the ketogenic scene and is a popular low-fat dip or spread. Note: Cheese also contains some saturated fat and should only be consumed in moderation. Light products and low-fat cheeses are not ketogenic and therefore taboo. What is allowed: Harz cheese, feta cheese, gouda, mozzarella, brie, camembert, gorgonzola, cottage cheese, ricotta, mascarpone.
Fruits and berries
Finding fruit among ketogenic foods is not easy. Allowed are Berries such as strawberries and blueberries, which contain carbohydrates between 8 and 10 g per 100 g. And don’t forget to include the two rather atypical fruits in your diet: Avocados and olives.. Notice: Tropical fruits contain too much fructose and are not suitable as ketogenic foods. Allowed: Currants, raspberries, strawberries, cantaloupe melon, cranberries, blueberries, blackberries, papaya, gooseberries, lemons, limes.
Healthy fats and oils
Medium chain triglycerides (MCT) fats are the keto boosters: they consist mainly of the fatty acids Caproic acid, Caprylic acid, Capric acid and lauric acid and are metabolized completely and particularly quickly. Our body breaks them down directly into ketone bodies. Here you can resort to coconut oil, as it contains many of these fatty acids. Cold-pressed olive oil is great for salads and cold dishes. Not only does it provide you with healthy fatty acids, but it also has an antioxidant effect. Notice: Prefer pure, cold-pressed, high-quality oils and avoid cheap vegetable products that often contain impurities. Allowed: Coconut oil, olive oil, MCT oil, avocado oil, macadamia oil, walnut oil, sesame oil, ghee, caprylic acid, cocoa butter, lard, nut puree, palm oil.
Drinks like unsweetened tea and coffee
Drinking plenty of fluids is a must to ensure healthy water balance and replenish electrolytes. Besides water, unsweetened teas and coffee are not a problem on a ketogenic diet. Notice: Take a look at the ingredients list and prefer water and naturally flavored drinks like cucumber water or tea with fresh ginger. Allowed: Water, sparkling mineral water, unsweetened tea, herbal teas, unsweetened coffee, cucumber water, coconut milk, nut and almond drinks, Bulletproof Coffee, lemon and lime juice, vegetable and meat broth.
Dairy products with high fat content also contain fewer carbohydrates. They provide you with protein and strengthen your teeth and bones with calcium. To get more sugar from fruits and vegetables, limit your dairy consumption. Therefore, as with eggs, don’t overindulge unless you’re on a ketogenic vegetarian diet. Note: Choose fresh, high-quality organic products; even ghee or fresh milk straight from the farm are great, high-quality ketogenic foods. Foods allowed: Whole milk, cottage cheese, Greek yogurt, plain yogurt, cream, sour cream, sour cream.
In addition to fresh fish, seafood and seafood animals are also great ketogenic foods. Especially crabs and shrimps are appreciated by ketarians for their very low carbohydrate content and high nutrient content. Mussels, for example, blue mussels, on the other hand, are slightly higher in carbohydrates (7 g per 100 g). Notice: Seafood and shellfish make nutrient-dense additions to your keto diet, but they are relatively expensive ketogenic foods. Foods allowed: Shrimp, caviar, clams, crab, lobster, mussels, oysters, shrimp, scallops, squid, crawfish, crabs.
Ketogenic baking ingredients: Flours and binders
Conventional flours are not ketogenic, but there are plenty of alternatives that provide healthy nutrients at the same time. However, they behave differently in baking than grain flours. Many conventional binders, such as agar agar or psyllium husks, are also keto-friendly. Note: Do not directly substitute flours 1:1 with ketogenic alternatives in recipes, as they behave differently. Allowed: Almond flour, coconut flour, shredded coconut, psyllium husk flour, pumpkin seed flour, gua gum, locust bean gum, nut and seed flours, potato fiber, gelatin, apple pectin, psyllium husks, agar agar, chia seeds.
A number of carbohydrate-free substitute sugars also allow sweetening coffee or yogurts during a ketogenic diet. The fermented dextrose Erythritol is tooth-friendly as well as calorie-free, making it a favorite on the ketogenic food list. Notice: Use artificial sweeteners only in small amounts and treat them as ketogenic “stimulants”. Caution: very high consumption can cause bloating and diarrhea. Allowed: Erythritol, stevia, xilite in small amounts.
Spices and herbs
Spices and herbs add variety to any cuisine – including ketogenic. Value the limited food choices with high-quality, pure spices flavorful and also try new combinations. Notice: Spice blends in particular can hide additives, sugars and flavor enhancers that are not ketogenic. Therefore, check the ingredient list carefully. What’s allowed: (sea) salt, pepper, basil, chili powder, curry, cumin, oregano, thyme, rosemary, sage, turmeric, parsley, coriander, cinnamon, nutmeg, cloves, allspice, ginger, cardamom, paprika, dill.
Low carb fruit
What are the best low carb fruits for the low carb or keto diet?
The keto diet can help increase your chances of losing weight quickly and really extensively. Likewise, if you are diabetic, it will help you stabilize your blood sugar levels in the long run or even make your type 2 diabetes reversible. That actually sounds almost too good to be true. Still, the ketogenic diet is relatively limited-let’s not kid ourselves here! And with anything where you restrict and develop a deficiency, your body will respond in a variety of ways. So it’s incredibly important that you eat a ketogenic and balanced diet at the same time, meaning not only blindly paying attention to your macronutrient composition of ~75% fat, ~20% protein, and ~5% carbs, but also paying attention to the “fine print” in your diet. Vitamins, healthy fatty acids, and fiber are just as essential to your body and mind. So in addition to a healthy serving of vegetables each day, fruit is also very important in the ketogenic diet. However, if you don’t eat the right kinds of fruit in the right amounts, you may get out of ketosis and your weight loss efforts may stall. Crazy, right!!! Fruit is known to contain a lot of carbohydrates. So you might think that these sweets of nature are off limits on the trendy high-fat, low-carb ketogenic diet. However, that’s not the case! With the right choices, you can enjoy fruit even while on a keto diet. You just need to educate yourself on which fruits are good to eat via a keto diet food list and then enjoy them in moderation.
How does ketosis help you lose weight?
First, it’s important to understand how keto can help you lose weight. The goal is to put your body into ketosis, a natural metabolic state that forces your body to burn fat instead of carbohydrates. This happens because on the keto diet, you typically consume 20-30 grams (g) or less of carbohydrates per day. Even though there are different types of the keto diet, the standard approach of this diet plan requires you to consume about 75 percent of your calories from fat, 20 percent from protein and 5 percent from carbohydrates. Should you not have any experience with the ketogenic diet and the effect of ketosis on your body, check out our corresponding article . Since some fruits have more carbohydrates than others, it is important to know which ones to avoid in order to accelerate weight loss and reap other possible benefits of the keto diet. You should know that there are few large, long-term randomized controlled trials of the keto diet. The data is simply too small so far. What is scientifically proven, however, is that keto leads to weight loss far faster than other diets. Likewise, this type of diet has been successfully used to treat epilepsy since the 1920s. Further advantages, also to different disease patterns, can you from our healivery advice article article. If you’d like to be taken by the hand, feel free to try our 30 Day Diabetes Keto Challenge with more than 65 recipes for consistent blood sugar and more energy in everyday life through keto!
Potential risks of the ketogenic diet
Before you jump on the keto bandwagon now, you should know that the keto diet can pose health risks for some people. Many of these risks are extremely small if you take a good look at the diet and take care of your body. We have already mentioned above that, among other things, you can stabilize your blood sugar really well with the no- or low-carbohydrate diet. Keto also has a positive effect on insulin resistance and increases insulin sensitivity. However, as a diabetic with keto, you will probably also need less insulin, which is why you should always monitor your sugar and possibly have a doctor accompany the change in your diet. Keto should also be done slowly, carefully, and cautiously for people at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding. We inform you in this article About other risks of the ketogenic diet and how you can minimize them.
The keto flu
For anyone, regardless of underlying health issues, the so-called Keto Flu a possibility (and even a probability) as your body adjusts to the ketosis of the keto diet. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu that occur after about 3-4 days. Fortunately, the keto flu only lasts a maximum of one to two weeks and can be minimized by certain factors.
What fruits to eat on a low-carb keto diet
If you’ve decided that the keto diet is a good fit for your weight loss or health goals and you want to incorporate fruit into your diet, you should choose fruits with the least net carbohydrates, which is the total amount of carbohydrates in a fruit minus the fiber content (since the body can’t digest fiber). The keto diet allows about 25 grams of net carbohydrates per day, which depends on your body weight and height. Nutritionists recommend reaching for the following fruits to keep your vitamin levels up while staying in ketosis.
Low carb fruit: 10 types of fruit that will leave you in ketosis.
Can’t get enough of avocados? Then you now have a great excuse to eat more of them. A ½-cup of the creamy fruit has nearly 12 grams of fat and only 2.6 grams of carbohydrates. Avocados are rich in valuable fatty acids, making them an ideal snack between meals. One serving also contains 6.4 g of fiber (25.6 percent of the daily requirement), 404 milligrams (mg) of potassium (8.6 percent of the daily requirement or also known as DV= Daily Value) and only 2.8 g of sugar. Top your salad with diced avocado for a keto-friendly lunch.
Whether you incorporate them into a recipe or snack on a handful raw, blackberries are a great addition to your keto meal plan. A ½-cup doesn’t contain much fat (less than ½ g), but also only 3.1 g of carbohydrates. The same serving contains 3.8 g of fiber (15.2% DV) and 3.5 g of sugar. Blackberries also provide plenty of potassium, with 117 mg (2.5 percent DV) per ½-cup serving. They have 15.1 mg of vitamin C (25.2 percent DV) and 14.3 mg of vitamin K (17.9 percent DV). This fruit is also a great snack for weight loss and contains about 31 calories per ½ cup.
Some people associate tomatoes with vegetables, but a tomato is actually a fruit. They are low in fat, but also contain carbohydrates (with only 2.4 grams of net carbohydrates per ½ cup), making them keto-free. The same serving size of tomatoes contains 2.4 g of natural sugars and 16 calories. In addition to their health benefits, tomatoes contain lycopene, which research suggests may help prevent heart disease.
If you’ve never heard of rhubarb, maybe it’s time to expand your taste horizons. Rhubarb tastes tart and you can enjoy it raw, roasted or pureed in a small, low-carb smoothie or a moderate serving of sauce. A ½-cup serving contains about 1.7 g net carbohydrates and only about 13 calories. Rhubarb also has 176 mg of potassium (3.7 percent DV), 62 international units (IU) of vitamin A (1.2 percent DV), 4.9 mg of vitamin C (8.2 percent DV) and 52 mg of calcium (5.2 percent DV). Remember to remove the leaves before eating, as they can be toxic in large quantities.
5. star fruit
Star fruit? Hmm… some may remember this fruit as a garnish on a delicious cocktail? Even though star fruit is another fruit that many people don’t think about, it’s worth a try if you’re on keto and want to satisfy your sweet tooth. A ½ cup of diced starfruit contains about 2.6 grams of net carbohydrates, plus 1.8 grams of fiber and 2.6 grams of sugar. It’s also low in calories and has 88 mg of potassium (1.9 percent DV) and 22.7 mg of vitamin C (38 percent DV).
Eating berries like raspberries is good for your heart. These fruits contain flavonoids, powerful antioxidants that can help lower blood pressure and promote healthier arteries, potentially lowering your risk for heart disease. A ½ cup of raw raspberries contains about 3.3 g of carbohydrates, 4 g of fiber (16 percent DV) and 2.7 g of sugar. Pop a few in your mouth whenever you feel like something sweet. A serving of raspberries also contains 16 mg of vitamin C (26.7 percent of your daily requirement) and is rich in nutrients.
7. cantaloupe melon
Another suitable fruit for the keto diet, ½ cup of diced raw cantaloupe has only 5.8 g of net carbohydrates. That’s certainly a bit more than other fruits, but it doesn’t mean you have to cut it right out of your diet. After all, you should eat everything in moderation. The same serving size is also low in calories, at 27 g, as well as in sugar, at 6.3 g. Another plus: It offers vitamins and nutrients such as 214 mg of potassium (4.6 percent DV), 29.4 mg of vitamin C (49 percent DV), and 2,706 IU of vitamin A (54.1 percent DV). Cantaloupes are delicious and refreshing, and eating the fruit can help you stay full longer.
Strawberries are another delicious, sweet and filling fruit that you can eat in moderation during the keto diet. A ½-cup of sliced strawberries contains about 4.7 grams of carbohydrates and 4.1 grams of sugar. Since the above serving contains only 27 calories, you can eat strawberries raw, add a few pieces to your cereal, or mix a handful into a small low-carb smoothie. According to a study published in February 2010 in the Journal of Medicinal Food, strawberries also have antioxidant and anti-inflammatory benefits. The same ½ cup provides 48.8 mg of vitamin C (81.3 percent DV), 127 mg of potassium (2.7 percent DV) and 20 micrograms of folate (5 percent DV).
Watermelon is one of the most popular summer fruits and another low-carb option to satisfy your sweet tooth on keto. Each ½ cup of diced watermelon has 5.4 g net carbohydrates. Because of its high water content, it is also a good choice for dieting. The ½ cup of watermelon has about 23 calories and 4.7 g of sugar. This juicy fruit also offers plenty of vitamin A, which is 8.6 percent of DV.
Lemons are also keto-free, so add a squeeze of lemon juice to your ice water. They have about 0.5 g of net carbohydrates and only 0.2 g of sugar. The fruit also offers 3.7 mg of vitamin C, which is 6.2 percent of DV. Lemon water contains antioxidants that fight free radicals and also promotes healthy digestion, according to the Cleveland Clinic. So not only are lemons refreshing in your drinks, they’re also really healthy. Braised Beef Short Ribs Dutch Oven.
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