What to Eat and Avoid For The Ketogenic Diet: Beginner’s Approach With This Low-Carb Diet Trend

ketogenic diet - title
What to Eat and Avoid For The Ketogenic Diet: Beginner’s Approach With This Low-Carb Diet Trend
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Hey there! It’s almost past three weeks since I started the ketogenic diet which I feel, right now, beneficial. Thus I plan to extend the trial for a longer period and hope to get many more results. From my experience, though, it is still difficult for me to figure out what to eat because of limited foods that I was allowed to consume.

Most importantly, I’ve been naive on calculating the grams of carbs by not looking carefully at the nutrition facts! For example, the label below depicts there are 13 grams of total carbs included “per serving.” Actually, it has 52 grams by multiplying by four servings total.

ketgenic diet - nutrition facts

Furthermore, the food recipes that I have bought from the market also turned out to be breaking a ketosis. Although this diet is meant to enjoy butter, not all those are suitable, unfortunately. That’s why I have prepared the food list for you to eat and avoid.

Before we begin, I recommend checking out my previous articles about the ketogenic diet. There I had meticulously researched about the central concept of this diet and first principles to follow. I also wrote my personal experiences trying on this diet method, which I’m a hundred percent sure these will give you additional values.

During classifying, I have set my standards for food selection and classified them into the following three categories, which are:

  • Recommended: You can enjoy eating it.
  • Limited: You shouldn’t consume it, but if you can’t help, try to take only small amounts.
  • Not Allowed: Never, never eat it!

 

Cooking oil

Carefully inspect through all kinds of cooking oils. I recommend buying ones that contain a high portion of saturated fats and monounsaturated fats. On the other hand, you should avoid buying oils that contain a large portion of polyunsaturated fats such as omega-3 and omega-6.

That is, in the figure below, the one with the highest red and green ratio is the appropriate one, except for those with much blue and green.

ketogenic diet

Recommended

For hot cooking, coconut oil, butter, ghee butter, lard (pig), avocado oil, MCT oil are good. For low-temperature cooking, olive oil can be your choice.

Limited

Raw wool oil squeezed out without heating.

Not Allowed

Processed butter, margarine, canola oil, sunflower seed oil, grape seed oil, flaxseed oil, corn oil, edible oil, soybean oil, and sesame oil aren’t suitable.

 

Meat

All meats are welcome to enjoy. Although, since the composition of a fat component is different for each meat, eat various kinds of meat alternately. And choose a cut of meat with high-fat content as high as possible. Since seasoned ones often contain sugar, it is preferable to avoid them.

Also, be careful with the pork shell which has low in fat but rich in protein.

 

Egg

Eggs are exquisite whole foods. Eat without restriction, but be careful about the amount of protein.

 

Seafood

When you plan to have fish for dinner, let’s choose one with a lot of fat. Like meat, you can enjoy them without restriction. However, fishes in the upper part of the food chain tend to have the higher heavy metal content thus try to have them once per week.

Avoid canned foods such as tuna and salmon. For certain circumstances, you can have them which filled with olive oil.

If you are forced to eat canned tuna or salmon, choose olive oil and do not use restricted oils such as canola oil.

Recommended

Salmon, mackerel, eel, saury, tuna, and herring.

Not Allowed

Cans, canned foods, and fish paste

 

Vegetable

The leafy vegetables are rich in vitamins and minerals, have low carbs, and have a high portion of fibers. Hence I recommend eating them a lot without restrictions. Personally, I also try to add vegetables to every meal whenever possible. In particular, avocados, broccoli, asparagus, and olives contain vitamins and nutrients that are scarce and should be included in almost daily meals. For paprikas, we can tell some carbs included by seeing their colors: Green ones have the least carbs whereas yellow and red ones typically contain more of them.

Root vegetables and underground vegetables are limited.

Recommended

All green leafy vegetables, lettuce, spinach, eggplant, cucumber, cabbage, zucchini, paprika, and mushrooms

Limited

Carrots, onions, leeks, radishes, garlic, peppers, and squashes

Not Allowed

Potatoes, and sweet potatoes

 

Fruits

Fruits mostly contain a lot of monosaccharides such as glucose and fructose, so they are all limited in principle. Sour fruit and various berry do not have much sugar so that you can eat a little bit. However, avoid dried or cooked berries because they tend to contain more sugars.

Recommended

Avocados, olives, and tomatoes

Limited

Lemons, limes, grapefruits, raspberries, strawberries, and blackberries

Not Allowed

Dried fruits, fresh fruit juice, bananas, apples, pears, persimmons, watermelons, pineapples, mangos, kiwis, and blueberry (Blueberries have a high sugar content compared to other berries)

 

Nuts

Nuts have a high portion of quality fats, so enjoy them, yet be careful not to eat too much. Also, when you roast nuts, their fatty acids acidify, so try consuming raw nuts. Also, nuts with a lot of carbohydrates like cashew nuts are limited.

Recommended

Brazilian nuts, macadamia, and pecan

Limited

Walnuts, almonds, pistachios, and hazelnuts

Not Allowed

Roasted nuts, cashew nuts, and peanuts

 

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