Keto diet: Difference between revisions
→Eat: finish off saturated fats |
→Eat: fats |
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= Eat = | = Eat = | ||
* Fats | |||
* Saturated fats | ** Saturated fats<br>[[File:coconut_oil.jpg|100px|coconut oil]] [[File:ghee1.jpg|100px|ghee]] [[File:grass-fed-butter.jpg|100px|grass-fed butter]] [[File:duckfat.jpg|100px|duck fat]] [[File:tallow.jpg|100px|tallow]] [[File:lard.jpg|100px|lard]] [[File:Italian_dressing.jpg|100px|high-fat salad dressing]]<br>immune system, dense bones, and proper testosterone levels | ||
** Monounsaturated fats<br>[[File:olive_oil.jpg|100px|olive oil]] [[File:avocado_oil.jpg|100px|avocado oil]] [[File:macadamia_oil.jpg|100px|macadamia oil]] [[File:almond_oil.jpg|100px|almond oil]]<br>heart health, vision, immune system | |||
** Polyunsaturated fats<br>[[File:farmed_vs_wild_caught_salmon.png|100px|wild-caught salmon]] [[File:sardines.jpg|100px|sardines]] [[File:healthy_seafood.jpg|100px|seafood]]<br>prevent heart disease | |||
** Medium-chain triglycerides<br>for energy, weight loss, MCTs increase satiety and rev-up metabolism | |||
* Tray | * Tray | ||
** Meats – fish, beef, lamb, poultry, eggs, etc. | ** Meats – fish, beef, lamb, poultry, eggs, etc. | ||
Revision as of 12:46, 14 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
immune system, dense bones, and proper testosterone levels - Monounsaturated fats
heart health, vision, immune system - Polyunsaturated fats
prevent heart disease - Medium-chain triglycerides
for energy, weight loss, MCTs increase satiety and rev-up metabolism
- Saturated fats
- Tray
- Meats – fish, beef, lamb, poultry, eggs, etc.
- 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
- 버터와 크림
- 달걀
- 씨 (nuts & seeds)
- 아보카도
- 푸른 야채 (토마토, 양파, 등등)
- 탄수화물이 적은 다른 소스나 condiments
