Keto diet: Difference between revisions

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* Meats<br><table class="card-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>
* Meats<br><table class="card-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>
** Beef (from more to less fats)<br><table class="card-table"><tr><td>[[File:Ribeye Steak_Lip-on.jpg|100px|rib-eye steak]]</td><td>[[File:T-Bone Steak.jpg|100px|t-bone steak]]</td><td>[[File:ny_strip_steak.jpg|100px|New York strip steak]]</td><td>[[File:skirt-steak-sq.jpg|100px|skirt steak]]</td><td>[[File:Porterhouse Steak.jpg|100px|porterhouse steak]]</td><td>[[File:prime_filet_mignon_2in.jpg|100px|filet mignon]]</td><td>[[File:flap_steak.jpg|100px|flap steak]]</td></tr><tr class="card-border"><td>rib-eye steak</td><td>t-bone steak</td><td>New York strip steak</td><td>skirt steak</td><td>porterhouse steak</td><td>filet mignon<br>(chateaubriand<br>or tenderloin)</td><td>flap steak</td></tr><tr><td>[[File:Top Sirloin Steak.jpg|100px|top sirloin steak]]</td><td>[[File:Bottom Round Steak.jpg|100px|bottom round steak]]</td><td>[[File:Eye of Round Steak.jpg|100px|eye of round steak]]</td><td>[[File:Top Round Steak.jpg|100px|top round steak]]</td><td>[[File:Sirloin Tip Side Steak.jpg|100px|sirloin tip side steak]]</td></tr><tr class="card-border"><td>top sirloin steak</td><td>bottom round steak</td><td>eye of round steak</td><td>top round steak</td><td>sirloin tip side steak</td></tr></table>
** Beef (from more to less fats)<br><table class="card-table"><tr><td>[[File:Ribeye Steak_Lip-on.jpg|100px|rib-eye steak]]</td><td>[[File:T-Bone Steak.jpg|100px|t-bone steak]]</td><td>[[File:ny_strip_steak.jpg|100px|New York strip steak]]</td><td>[[File:skirt-steak-sq.jpg|100px|skirt steak]]</td><td>[[File:Porterhouse Steak.jpg|100px|porterhouse steak]]</td><td>[[File:prime_filet_mignon_2in.jpg|100px|filet mignon]]</td><td>[[File:flap_steak.jpg|100px|flap steak]]</td></tr><tr class="card-border"><td>rib-eye steak</td><td>t-bone steak</td><td>New York strip steak</td><td>skirt steak</td><td>porterhouse steak</td><td>filet mignon<br>(chateaubriand<br>or tenderloin)</td><td>flap steak</td></tr><tr><td>[[File:Top Sirloin Steak.jpg|100px|top sirloin steak]]</td><td>[[File:Bottom Round Steak.jpg|100px|bottom round steak]]</td><td>[[File:Eye of Round Steak.jpg|100px|eye of round steak]]</td><td>[[File:Top Round Steak.jpg|100px|top round steak]]</td><td>[[File:Sirloin Tip Side Steak.jpg|100px|sirloin tip side steak]]</td></tr><tr class="card-border"><td>top sirloin steak</td><td>bottom round steak</td><td>eye of round steak</td><td>top round steak</td><td>sirloin tip side steak</td></tr></table>
* Low-carb vegetables
* Low-carb vegetables (from less to more carbs)<br><table class="card-table">
** Leafy greens and others (from less to more carbs)<br><table class="card-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>
 
<tr><td>[[File:broccoli_rabe.jpg|100px|broccoli rabe]]</td><td>[[File:watercress.jpg|100px|watercress]]</td><td>[[File:nopales.jpg|100px|nopales]]</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:mustard_greens.jpg|100px|mustard greens]]</td></tr>
<tr class="card-border"><td>broccoli rabe (0.15g)</td><td>watercress (0.79g)</td><td>nopales (1.13g)</td><td>bok choy (1.18g)</td><td>celery (1.37g)</td><td>spinach (1.43g)</td><td>mustard greens (1.47g)</td></tr>
 
<tr><td>[[File:asparagus.jpg|100px|asparagus]]</td><td>[[File:daikon.jpg|100px|radish]]</td><td>[[File:avocado.jpg|100px|avocado]]</td><td>[[File:arugula.jpg|100px|arugula]]</td><td>[[File:zucchini.jpg|100px|zucchini]]</td><td>[[File:swiss_chard.jpg|100px|Swiss chard]]</td><td>[[File:portobello_mushrooms.jpg|100px|mushrooms]]</td></tr>
<tr class="card-border"><td>asparagus (1.78g)</td><td>radish (1.8g)</td><td>avocado (1.84g)</td><td>arugula (2.05g)</td><td>zucchini (2.11g)</td><td>Swiss chard (2.14g)</td><td>mushrooms (2.26g)</td></tr>
 
<tr><td>[[File:kohlrabi.jpg|100px|kohlrabi]]</td><td>[[File:tomatoes.jpg|100px|tomatoes]]</td><td>[[File:olives.jpg|100px|olives]]</td><td>[[File:eggplant.jpg|100px|eggplant]]</td><td>[[File:bell_pepper.jpg|100px|bell pepper]]</td><td>[[File:cauliflower.jpg|100px|cauliflower]]</td><td>[[File:cabbage.jpg|100px|green cabbage]]</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:jalapeno_pepper.jpg|100px|jalapeno pepper]]</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><td>[[File:broccoli.jpg|100px|broccoli]]</td><td>[[File:green_beans.jpg|100px|green beans]]</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>broccoli</td><td>green beans</td><td>snow peas</td><td>brussels sprouts</td><td>kale</td></tr></table>
* reference - https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/
* Tray
* Tray
** High-fat dairy – hard cheeses, high fat cream, butter, etc.
** High-fat dairy – hard cheeses, high fat cream, butter, etc.

Revision as of 01:15, 21 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
    • Saturated fats
      coconut oilgheegrass-fed butterduck fattallowlardhigh-fat salad dressing
      coconut oilgheegrass-fed butterduck fattallowlardhigh-fat salad dressing
    • Monounsaturated fats
      olive oilavocado oilmacadamia oilalmond oil
      olive oilavocado oilmacadamia oilalmond oil
    • Polyunsaturated fats
      wild sockeye salmonsardines
      wild-caught salmonsardines
    • Medium-chain triglycerides (MCT)
  • Meats
    fishbeeflambpoultryeggs
    fishbeeflambpoultryeggs
    • Beef (from more to less fats)
      rib-eye steakt-bone steakNew York strip steakskirt steakporterhouse steakfilet mignonflap steak
      rib-eye steakt-bone steakNew York strip steakskirt steakporterhouse steakfilet mignon
      (chateaubriand
      or tenderloin)      		flap steak
      top sirloin steakbottom round steakeye of round steaktop round steaksirloin tip side steak
      top sirloin steakbottom round steakeye of round steaktop round steaksirloin tip side steak
  • Low-carb vegetables (from less to more carbs)
    broccoli rabewatercressnopalesbok choyceleryspinachmustard greens
    broccoli rabe (0.15g)watercress (0.79g)nopales (1.13g)bok choy (1.18g)celery (1.37g)spinach (1.43g)mustard greens (1.47g)
    asparagusradishavocadoarugulazucchiniSwiss chardmushrooms
    asparagus (1.78g)radish (1.8g)avocado (1.84g)arugula (2.05g)zucchini (2.11g)Swiss chard (2.14g)mushrooms (2.26g)
    kohlrabitomatoesoliveseggplantbell peppercauliflowergreen cabbage
    kohlrabi (2.6g)tomato (2.69g)olives (2.8g)eggplant (2.88g)bell pepper (2.9g)cauliflower (2.97g)green cabbage (3g)
    bamboo shootswhite cabbagecucumberjalapeno pepper
    bamboo shoots (3g)white cabbage (3.07g)cucumber (3.13g)jalapeno pepper (3.7g)
    broccoligreen beanssnow peasbrussels sproutskale
    broccoligreen beanssnow peasbrussels sproutskale
    • 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.

    1. Carbs: shoot for 0 carbs
    2. 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)
    3. 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
    4. 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)
    5. 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

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