Keto diet: Difference between revisions
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** Polyunsaturated fats<br><table class="card-table"><tr><td>[[File:wild_sockeye_salmon.jpg|100px|wild sockeye salmon]]</td><td>[[File:sardines.jpg|100px|sardines]]</td></tr><tr class="card-border"><td>wild-caught salmon</td><td>sardines</td></tr></table> | ** Polyunsaturated fats<br><table class="card-table"><tr><td>[[File:wild_sockeye_salmon.jpg|100px|wild sockeye salmon]]</td><td>[[File:sardines.jpg|100px|sardines]]</td></tr><tr class="card-border"><td>wild-caught salmon</td><td>sardines</td></tr></table> | ||
** Medium-chain triglycerides (MCT) | ** Medium-chain triglycerides (MCT) | ||
* Meats | * Meats<br><table><tr><td>[[File:yellowfin_tuna.png|100px|fish]]</td><td>[[File:beef.jpg|100px|beef]]</td><td>[[File:mutton-chops.jpg|100px|lamb]]</td><td>[[File:poultry.jpg|100px|poultry]]</td><td>[[File:brown_eggs.jpg|100px|eggs]]</td></tr><tr class="card-border"><td>fish</td><td>beef</td><td>lamb</td><td>poultry</td><td>eggs</td></tr></table> | ||
* Low-carb vegetables (from less to more carbs)<br><table><tr><td>[[File:broccoli_rabe.jpg|100px|broccoli rabe]]</td><td>[[File:pok-chai-500x500.png|100px|bok choy]]</td><td>[[File:celery.jpg|100px|celery]]</td><td>[[File:spinach.png|100px|spinach]]</td><td>[[File:asparagus.jpg|100px|asparagus]]</td><td>[[File:arugula.jpg|100px]]</td><td>[[File:zucchini.jpg|100px|zucchini]]</td></tr><tr class="card-border"><td>broccoli rabe</td><td>bok choy</td><td>celery</td><td>spinach</td><td>asparagus</td><td>arugula</td><td>zucchini</td></tr><tr><td>[[File:swiss_chard.jpg|100px|swiss chard]]</td><td>[[File:portobello_mushrooms.jpg|100px|mushrooms]]</td><td>[[File:cauliflower.jpg|100px|cauliflower]]</td><td>[[File:tomatoes.jpg|100px|tomatoes]]</td><td>[[File:cabbage.jpg|100px|cabbage]]</td><td>[[File:broccoli.jpg|100px|broccoli]]</td><td>[[File:green_beans.jpg|100px|green beans]]</td></tr><tr class="card-border"><td>swiss chard</td><td>mushrooms</td><td>cauliflower</td><td>tomato</td><td>cabbage</td><td>broccoli</td><td>green beans</td></tr><tr><td>[[File:snow_peas.jpg|100px|snow peas]]</td><td>[[File:brussels_sprouts.jpg|100px|brussels sprouts]]</td><td>[[File:kale.jpg|100px|kale]]</td></tr><tr class="card-border"><td>snow peas</td><td>brussels sprouts</td><td>kale</td></tr></table> | |||
* Tray | * Tray | ||
** Low-carb vegetables – spinach, kale, broccoli, and other low carb veggies > | ** Low-carb vegetables – spinach, kale, broccoli, and other low carb veggies > | ||
Revision as of 11:40, 19 November 2018
Ketogenic diet (aka keto diet) is a low-carb, high-fat diet.
Don't eat
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
- 쌀밥
- 음료수, 설탕탄 커피
- 사과, 바나나
- 콩
- 감자, 고구마
- 켓찹, 소스, 마요네즈, 식물 기름
- 알코올
- 탄수화물이 많은 다른 음식들
Eat
- Fats
- Saturated fats
coconut oil ghee grass-fed butter duck fat tallow lard high-fat salad dressing - Monounsaturated fats
olive oil avocado oil macadamia oil almond oil - Polyunsaturated fats
wild-caught salmon sardines - Medium-chain triglycerides (MCT)
- Saturated fats
- Meats
fish beef lamb poultry eggs - Low-carb vegetables (from less to more carbs)
broccoli rabe bok choy celery spinach asparagus arugula zucchini 
swiss chard mushrooms cauliflower tomato cabbage broccoli green beans 
snow peas brussels sprouts kale - Tray
- Low-carb vegetables – spinach, kale, broccoli, and other low carb veggies >
- High-fat dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
- 고기 (소세지, 스테이크, 배이콘, 치킨)
- 기름진 생선류
- 치즈
- 크림
- 달걀
- 씨 (nuts & seeds)
- 아보카도
- 푸른 야채 (토마토, 양파, 등등)
- 탄수화물이 적은 다른 소스나 condiments
