2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The keto diet is at the peak of its popularity - on the Internet you will find many books, articles and instructions on how to stick to it, and popular bloggers try it on themselves and share the results.
On a ketogenic diet you can eat and drink delicious, satisfying and varied.
Allowed foods in the keto diet
- Meat: beef, pork, lamb, poultry;
- Fish and seafood, better to choose fatter fish (sardines, salmon);
- Eggs: chicken, quail and even ostrich;
- Oils: butter, olive oil, coconut, avocado oil, melted lard or duck fat. You can eat sunflower or other seed oils, this will not affect the ketosis of your diet;
- Vegetables growing above the ground: cucumbers, tomatoes, peppers, broccoli, cabbage, zucchini, eggplant, spinach, lettuce, kale, asparagus, broccoli, celery;
- mushrooms;
- avocado;
- dairy products - cheese, cottage cheese, sour cream, cottage cheese, yogurt;
- nuts and seeds: macadamia nuts, walnuts, Brazil nuts, coconut, almonds, hazelnuts, chia and flax seeds, pumpkin seeds, sunflower seeds.
Foods that you can eat in limited quantities in the keto diet
- Strawberries, raspberries, blueberries, blackberries - but be sure to count the amount of carbohydrates. It is better to eat no more than 1 handful of strawberries a day;
- Carrots, onions, garlic - it is better to avoid, but as a small addition to soup or salad is quite normal;
- Fresh milk - It contains a lot of lactose, milk sugar. Therefore, drink in very small quantities, for example as part of a cappuccino.
Allowed sweeteners in the keto diet
- Vritritol - is the best choice for a keto diet. Unlike aspartame, its potentially bad effect on the intestinal microflora is not yet known, but it is not calorie-free;
- Xylitol - it is also a good choice and is even a little useful for teeth. But be careful if you have a dog - it can poison them;
- Stevia - this organic sweetener is very popular.
Prohibited foods in the keto diet
- Cereals - all cereals are prohibited in the keto diet, even whole grains (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa. This includes all products made from cereals (pasta, bread, pizza, cookies, crackers, etc.), sugars and pastries (table sugar, corn syrup, agave syrup, ice cream, cakes, sweet puddings and soft drinks);
- Legumes (beans, chickpeas, lentils, peanuts, etc.). In addition to the high content of carbohydrates, legumes contain lectins and phytates, which makes them difficult to absorb;
- All fruits (including tropical - pineapple, mango, banana, papaya, etc.), fruits high in carbohydrates (tangerine, grapes, etc.). Don't drink fruit juices (yes, even 100% fresh juices).
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