Keto diet: Difference between revisions
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<tr class="card-border"><td>kohlrabi (2.6g)</td><td>tomato (2.69g)</td><td>olives (2.8g)</td><td>eggplant (2.88g)</td><td>bell pepper (2.9g)</td><td>cauliflower (2.97g)</td><td>green cabbage (3g)</td></tr> | <tr class="card-border"><td>kohlrabi (2.6g)</td><td>tomato (2.69g)</td><td>olives (2.8g)</td><td>eggplant (2.88g)</td><td>bell pepper (2.9g)</td><td>cauliflower (2.97g)</td><td>green cabbage (3g)</td></tr> | ||
<tr><td>[[File:bamboo_shoots.jpg|100px|bamboo shoots]]</td><td>[[File:white_cabbage.jpg|100px|white cabbage]]</td><td>[[File:cucumber.jpg|100px|cucumber]]</td><td>[[File: | <tr><td>[[File:bamboo_shoots.jpg|100px|bamboo shoots]]</td><td>[[File:white_cabbage.jpg|100px|white cabbage]]</td><td>[[File:cucumber.jpg|100px|cucumber]]</td><td>[[File:jalapeno.png|100px|jalapeno pepper]]</td><td>[[File:artichoke_hearts.jpg|100px|artichoke hearts]]</td><td>[[File:broccoli.jpg|100px|broccoli]]</td><td>[[File:bean_sprouts.jpg|100px|bean sprouts]]</td></tr> | ||
<tr class="card-border"><td>bamboo shoots (3g)</td><td>white cabbage (3.07g)</td><td>cucumber (3.13g)</td><td>jalapeno pepper (3.7g)</td></tr> | <tr class="card-border"><td>bamboo shoots (3g)</td><td>white cabbage (3.07g)</td><td>cucumber (3.13g)</td><td>jalapeno pepper (3.7g)</td><td>artichoke hearts (3.88g)</td><td>broccoli (4.04g)</td><td>bean sprouts (4.14g)</td></tr> | ||
<tr><td>[[File: | <tr><td>[[File:fennel.jpg|100px|fennel]]</td><td>[[File:okra.jpg|100px|okra]]</td><td>[[File:green_beans.jpg|100px|green beans]]</td><td>[[File:turnips.jpg|100px|turnips]]</td><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> | <tr class="card-border"><td>fennel (4.2g)</td><td>okra (4.25g)<td>green beans (4.27g)</td><td>turnips (4.63g)</td><td>snow peas (4.95g)</td><td>brussels sprouts (5.15g)</td><td>kale (5.15g)</td></tr> | ||
<tr><td>[[File:red_cabbage.jpg|100px|red cabbage]]</td><td>[[File:pumpkin.jpg|100px|pumpkin]]</td><td>[[File:rutabaga.jpg|100px|rutabaga]]</td><td>[[File:carrots.jpg|100px|carrots]]</td><td>[[File:celeriac.jpg|100px|celeriac]]</td><td>[[File:onion.jpg|100px|onion]]</td><td>[[File:leek.jpg|100px|leek]]</td></tr> | |||
<tr class="card-border"><td>red cabbage (5.27g)</td><td>pumpkin (6g)</td><td>rutabaga (6.32g)</td><td>carrots (6.78g)</td><td>celeriac (7.4g)</td><td>onion (7.64g)</td><td>leek (12.35g)</td></tr> | |||
<tr><td>[[File:ginger.jpg|100px|ginger]]</td></tr> | |||
<tr class="card-border"><td>ginger (15.77g)</td></tr></table> | |||
* reference - https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/ | * reference - https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/ | ||
* Tray | * Tray |
Revision as of 11:32, 22 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.
- Sugary drinks such as cola, coffee with sugar and cream
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, sweet potato, etc.
- Beans rich in carbohydrates
- Vegetable oil
- condiments such as ketchup, mayo, etc.
- Alcohol
Eat
- Fats
- Meats
fish beef lamb poultry eggs - Low-carb vegetables (from less to more carbs)
- reference - https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/
- Tray
- 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
For extreme weight loss
Refer to Dr. Eric Berg's lecture on this. Here's my notes from it.
- Carbs: shoot for 0 carbs
- Protein: 3 to 6 oz (180 lbs weight individual : 55 grams)
- Want to take protein & fat together (but no lean meat -- lean meats cause insulin spike)
- Do not eat these:
- chicken, dairy, turkey, lean steak, lean fish, peanuts
- Eat these:
- salmon, sardines, pork, hamburger, eggs (pasture raised, organic)
- Fat: between 50 to 75 grams
- don't add extra fat (keto bomb, extra butter, MCT oil) -- fat should naturally come with protein
- Eat these:
- avocado (nutrition), olives, pecans (better)/almonds
- Example: 67 g = (bacon 4 strips, eggs 2, steak 4 oz, pecan 1 oz)
- DO NOT GO BELOW 50 g of fat
- Leafy greens (minimum of 7 cups; considered as fiber and NOT counted as carbs)
- Consume salad, wait for an hour and then rest of the food)
- Use balsamic salad dressing, vinegar, or salt on salad -- something not too sweet (bitter & less sweet)
- Intermittent fasting (2 meals)
- DO NOT EAT UNLESS YOU'RE HUNGRY
- You're in ketosis when you don't feel hunger -- body is burning its own fat
- Should take 1 meal a day for about 3 days for body to adjust
- Consume sea salt (about a teaspoon (level) of sea salt a day) + electrolytes (high amounts of potassium)
References