Keto Food List PDF

Keto Food List PDF Download

Keto Food List PDF Download for free using the direct download link given at the bottom of this article.

Keto Food List PDF Details
Keto Food List
PDF Name Keto Food List PDF
No. of Pages 12
PDF Size 0.61 MB
Language English
CategoryHealth & Fitness
Source pdfsource.org
Download LinkAvailable ✔
Downloads17

Keto Food List

Dear friends, today we are going to provide Keto Food List PDF for all of you. If you are still scratching your head, or perhaps just need a little refresher, not to worry. This ketogenic diet food list includes everything you can eat for ketogenic diet success. The good news is that Keto is probably the simplest diet you will find.

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate mainstream dietary therapy that in medicine is used mainly to treat hard-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. If you are new to the keto diet you might not be sure where to start and what foods you can eat.

So don,t worry guys you can get keto food list here in this article to makes things much easier when you’re in a hurry and don’t have time to look things up. This simple keto food list PDF is like a handy cheat sheet with the most popular low carb items. In each category like protein, keto vegetables, keto fruit, nuts. If you want to know more details about the Keto Food List PDF then below you can read.

Keto Food List PDF

All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups:

  • Fats & Oils: Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
  • Protein: Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing.
  • Vegetables: Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items.
  • Dairy: Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs.
  • Nuts and Seeds: In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds.
  • Beverages: Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice.

Fats and Oils

Fats will be the majority of your daily calorie intake when you are on a ketogenic diet, so choices should be made with your likes and dislikes in mind. They can be combined in many different ways to add to your meals – sauces, dressings, or just simply topping off a piece of meat with butter.

Fats are vital to our bodies, but they can also be dangerous if you are consuming too much of the wrong types of fats. There are a few different types of fat that are involved in a ketogenic diet. Different foods usually have various combinations of fats, but the unhealthy fats are easy to avoid.

Here’s a brief overview:

  • Saturated Fats. Eat these. Some examples of these are butter, ghee, coconut oil, and lard.
  • Monounsaturated Fats. Eat these. Some examples of these are olive, avocado, and macadamia nut oils.
  • Polyunsaturated Fats. Know the difference. Naturally occurring polyunsaturated fats in animal protein and fatty fish are great for you, and you should eat these. Processed polyunsaturated fats in “heart healthy” margarine spreads are bad for you.
  • Trans Fats. Completely avoid. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as they’re linked to heart disease.
  • Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred. Below, you can see some common ways to increase the amounts of fat you eat on a ketogenic diet.

You also want to have a balance between your omega 3’s and omega 6’s, so eating things like wild salmon, tuna, trout, and shellfish can help provide a balanced diet of Omega3’s. If you don’t like fish, or just prefer not to eat it, we suggest taking a small fish oil supplement.

You can also take krill oil for omega 3’s if you are allergic. Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower
oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges.

Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet. You can read more below in this post.

Some ketogenic diet foods that are ideal for fats and oils (organic and grass-fed sources are preferred):

  • Fatty Fish
  • Animal Fat (non-hydrogenated)
  • Lard
  • Tallow
  • Avocados
  • Egg Yolks
  • Macadamia/Brazil Nuts
  • Butter/Ghee
  • Coconut Butter
  • Cocoa Butter
  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Macadamia Oil
  • MCT Oil

If you’re using vegetable oils (olive, soybean, flax, or safflower) choose the “cold pressed” options if they are available. If you tend to fry things up, try to go after non-hydrogenated lards, beef tallow, ghee, or coconut oil since they have higher smoke points than other oils. This allows less oxidization of the oils, which means you get more of the essential fatty acids.

Some examples of how to get your protein in on a ketogenic diet are below:

Fish: Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Fattier fish is better.

Shellfish: Clams, oysters, lobster, crab, scallops, mussels, and squid.

Whole Eggs: Try to get them free-range from the local market if possible. You can prepare them in many different ways like fried, deviled, boiled, poached, and scrambled.

Beef: Ground beef, steak, roasts, and stew meat. Stick with fattier cuts where possible.

Pork: Ground pork, pork loin, pork chops, tenderloin, and ham. Watch out for added sugars and try to stick with fattier cuts.

Poultry: Chicken, duck, quail, pheasant and other wild game.

Offal/Organ: Heart, liver, kidney, and tongue. Offal is one of the best sources of vitamins/nutrients.

Other Meat: Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible.

Bacon and Sausage: Check labels for anything cured in sugar, or if it contains extra fillers. Don’t be overly concerned with nitrates.

Nut Butter: Go for natural, unsweetened nuts and try to stick with fattier versions like almond butter and macadamia nut butter. Legumes (peanuts) are high in omega 6’s so be careful about over-consumption.

Nuts and Seeds to Avoid

Wondering why peanuts and peanut butter didn’t make the approved keto food list? Many people don’t realize peanut butter is not actually made with nuts. Peanuts are technically a legume, which is in the same family as peas, soybeans, and lentils.

While the macro breakdown and monounsaturated fat amount of a serving of peanuts may be similar to other nuts, that’s where their healthy comparison stops.

Most peanut butters are:

  1. Packed with unnecessary sugars
  2. Loaded with hydrogenated oils (harmful fats)
  3. Low in fat and filled with junk as a replacement
  4. Hard to digest
  5. Covered in pesticides
  6. High in oxalates (which prevent proper nutrient absorption and can lead to kidney stones)
  7. High in inflammatory omega-6 fatty acids

Rather than getting a dose of fat from this unhealthy nut imposter, try one of these nut butters instead.

You can dowlaod Keto Food List PDF by clicking on the following download button.


Keto Food List PDF Download Link