Food List for a Ketogenic Diet

Those who start in this type of diet. If they do not know about nutrition and dietetics ( and some even have them ), first need to understand the metabolic processes and the physiology on which this type of diet is based and later know that Food must take precedence when buying, cooking, and eating.

I do not like to say diet ( even a diet ) because 

DIETA is Everything you eat!

Make no mistake :

  • It is not a hyper protein diet, and it is moderate in high-fat protein and low in carbohydrates
  • It is not a diet without hydrates, that would be stupid as little
  • Do not confuse the weight of Food with the amount of protein or carbohydrates they contain

Who is it for?

  • Athletes and athletes once they understand that the human body has several fuels, and while our ability to store sugars (glycogen) is limited to approximately 2000kcal in fatty acids, we can accumulate up to 49,000kcal. If the latter is your fuel, you will not need to recharge calories during a marathon.  
  • Diabetes of all kinds
  • Obesity
  • Polycystic ovary syndrome
  • Pregnancy, menopause
  • Autism, epilepsy
  • Allergies
  • Cancer
  • Digestive problems

-In reality, this type of diet can be suitable for anyone throughout their lives. There are different ways of applying it because of the three great macronutrients ( lucid, prided ​​and lipid g ) we can vary the carbohydrates that are not essential and adapt their quantity to the different stages of our life. 

– Who wants to look a little will see that what is eliminated from the diet are sugars and oils high in omega 6 

– There is no caloric restriction because a calorie is never a calorie

What are we going to get?

Lose weight without being hungry, control cravings that are often due to lack of nutrients 

Improve glucose level, lower insulin level 

Improve sports performance 

Have more energy, feel more focused, sleep better … etc

I am not a friend of food lists because sometimes what makes it convenient or not. Food is the way of processing and cooking. Since they alter its properties, glycemic, nutritional, and can convert a raw material of the highest quality in a mass report of antinutritive substances. An example would be to add a juicy beef tenderloin to charring.

Understood this the list of foods according to the number of hydrates they contain would be….

Group of foods that we can eat without worrying about their carbohydrate content:

A protein of animal origin:

  • Fresh and cured meats (bacon, ham..etc.), poultry, game, eggs, casserole (liver, kidneys) bones with marrow, sausages (salami, chorizo) seafood and fish (better smaller ones that accumulate less mercury )

Healthy fats:

  • Coconut oil, avocado, ghee, butter, lard (pork and cow) and other animal fats such as duck fat
  • Extra virgin olive oil or extra virgin olive oil but do not heat it at more than 160ºC
  • Sauces such as mayonnaise made with non-seed oil (no sunflower oil or corn)
  • Cured cheeses

Seeds and nuts:

  • Almonds, Nuts, especially pecans and macadamia, which contain the most fat.
  • Flax seeds (once ground keep in a cool and dry place, without direct sunlight)
  • Pine nuts, Pumpkin seeds, Sunflower seeds.

Vegetables:

  • Cauliflower, broccoli, non-sweet squash, zucchini, eggplant, tomato, asparagus, artichoke, Brussels sprouts, celery, cabbage, peppers, onions, chives, leek, olives, radishes, mushrooms, and mushrooms, sauerkraut
  • All green leafy vegetables (spinach, cabbage, chard, lettuce, etc.) and if I forget any, any plants that are not buried (that is, not a tuber)

Sweeteners:

  • Stevia, xylitol, erythritol, and tagatose

Dairy products ( for those who can or want to take them ):

  • Cream
  • Greek and / or natural yogurts (note that it has no lactose added)
  • Cottage cheese, cream cheese, fresh cheese, hard cheeses and not so hard cheeses

Spices and condiments:

  • Every one, notice that there are no sugars, vegetable oils/fats, and starches among its ingredients

Remember: This diet is moderate in protein if you are going to eat lean meats such as rabbit, turkey, or chicken breast add fat from those listed above. 

A trick to know how much lean protein is a good measure is in the palm of your hand. 

The size and thickness of the lean protein should approximately the palm of your hand.

Food group containing between 6 and 25 grams of carbohydrates per quantity:

Do not obsess with measuring or weighing Food, so the amounts specified here are approximate without entering varieties or types. And it must be remembered that depending on the physical activity. That is performed or the metabolic state in which we are (diabetes, pregnancy … etc.), the amount of carbohydrates that we can consume is variable between 25g, 50g, or 100g without stopping being in ketosis Food is considered fresh unless we say otherwise. The amount would indicate approximately between 23-25 ​​grams of carbohydrates

Fruits:

  • Blueberries around 220 grams 
  • Avocados 3 
  • Sweet pumpkin 200g 
  • Cherries 150 grams 
  • Plums 4
  • Raspberries 250g 
  • Strawberries 25 units 
  • ½ pomegranate 
  • Currants 225 grams 
  • Guavas 2 
  • Figs 3 small 
  • Prickly pears 4 
  • Kiwi 3 
  • Lychees from 18 to 20 units
  • Clementine tangerines 3 
  • Mango 165g 
  • Apple: one and a half 
  • Quince 2 
  • Peaches 2 
  • Blackberries approximately half a kilo 
  • Oranges 2 
  • Nectarines 2 
  • Papaya 1 
  • Pears (Bartlett) 1 
  • Sliced ​​pineapple 165g 
  • Banana 1 small
  • Watermelon 300g
  • 100g grapes 

Nuts

  • raw cashews 6 tablespoons 
  • Fresh and peeled chestnuts 60g

Tubers and fruits

  • Potato 125g 
  • Carrots 5 units

What do we not eat?

This is going to be the most extended list, and it could be as long as listing all processed/industrial and/or refined food /beverages. 

All foods that have a high glycemic load 

All light products, protein bars, all foods that contain soy, 

All products that have added sugars … etc.

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