Keto Phase 2 Food List – With Nutrition Info – If you discover yourself in a discussion about dieting or fat loss, chances are you’ll hear of the ketogenic, or keto, diet. That’s because the keto diet is becoming one of the most used methods worldwide to shed extra weight and improve health. Research has demonstrated that adopting this low-carb, high-fat diet can promote fat reduction and even improve certain conditions such as for example type 2 diabetes and cognitive decline. This information explains what to consume and avoid while carrying out a keto diet, because being on a diet isn’t the simplest thing in the world, especially whenever you don’t know everything you should eat. We’ve put together this ketogenic diet food list to greatly help people on the market make decisions on which they are eating and shopping for. Below, you will find the greatest grocery list for everyone starting the keto diet. Plus, to create it super easy and delicious for you personally, we’ve whipped up a ketogenic diet meal plan so you can take the guesswork out of keto.
- Fats & Oils
- Carbohydrates (Vegetables & Fruit)
- Nuts and Seeds
- Keto Drinks
- Condiments, Spices, Dressings
- Keto Supplements
- Plant-based Options (Vegan Options)
Ketosis Diet Foods : Fats & Oils
Keto Phase 2 Food List – With Nutrition Info – Fats will be the majority of one’s daily calorie intake when you’re on a ketogenic diet, so choices should be produced with your likes and dislikes in mind. They may be combined in lots of other ways to add to meals sauces, dressings, or just simply topping off a bit of meat with butter.
Fats are vital to your bodies, but they can be dangerous if you are consuming too much of the incorrect kinds of fats. There are a few different types of fat that are involved with a ketogenic diet. Different foods usually have various combinations of fats, nevertheless the unhealthy fats are simple to avoid. Here is a brief overview:
- Saturated Fats. Eat these. Some examples of these are butter, ghee, coconut oil, and lard.
- Monounsaturated Fats. Eat these. Some examples of these are olive, avocado, and macadamia nut oils.
- Polyunsaturated Fats. Know the difference. Naturally occurring polyunsaturated fats in animal protein and fatty fish are great for you, and you should eat these. Processed polyunsaturated fats in ìheart healthy margarine spreads are bad for you.
- Trans Fats. Completely avoid. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as theyíre linked to heart disease.
- Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred. Below, you can see some common ways to increase the amounts of fat you eat on a ketogenic diet.
You also want a balance between your omega 3’s and omega 6’s, so eating things such as wild salmon, tuna, trout, and shellfish might help provide a balanced diet of Omega-3’s. If you never like fish, or just prefer not to eat it, we suggest going for a small fish oil supplement. You may also take krill oil for omega 3’s if you should be allergic.
Watch on your intake for nut or seed based foods, while they could be very saturated in inflammatory omega 6’s. These generally include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items which can be dense in almond flour is normally enough to keep your omega’s at normal ranges.
Some ketogenic diet foods which are ideal for fats and oils:
- Fatty Fish
- Animal Fat (non-hydrogenated)
- Egg Yolks
- Macadamia/Brazil Nuts
- Coconut Butter
- Cocoa Butter
- Olive Oil
- Coconut Oil
- Avocado Oil
- Macadamia Oil
Here is a nutritional list of some of the very most commonly consumed fats on keto and their respective nutritional profile.
Fats and Oils To Avoid
- Vegetable oils, like canola and sunflower
Ketogenic Diet Foods : Dairy
Most dairy falls into the fat and protein category that’s why dairy its section.
Most dairy food have the green light on keto if you’re not lactose intolerant. Just opt for the full-fat version and preferably organic and raw, if possible.
Remember, fat is fuel, and the reason why we’d eat dairy is for the high-quality fat and protein. Don’t be fooled by the deceiving marketing claims that low-fat yogurt with added sugar is healthy.
Raw and organic milk products are preferred here, if available. Highly processed dairy normally has 2-5x how many carbohydrates as raw/organic dairy so it does mount up over time. Ensure that you choose full fat products over fat-free or low-fat as they’ll have far more carbs and less ìfilling effects.
If you have lactose sensitivities, stick with quite difficult and long-aged dairy products because they contain much less lactose. Some types of dairy you can eat on keto are:
- Greek yogurt
- Heavy whipping cream
- Spreadables including cottage cheese, cream cheese, sour cream, mascarpone, creme fraiche, etc.
- Soft Cheese including mozzarella, brie, blue, colby, monterey jack, etc.
- Hard Cheese including aged cheddar, parmesan, feta, swiss, etc.
- Mayonnaise and mayo alternatives that include dairy.
Dairy is a superb way to incorporate extra fats into meals by creating sauces or fatty side dishes like creamed spinach, but remember that it comes with protein in it as well. You should always take this into account when pairing dairy with protein-heavy dishes.
Some individuals experience slower fat loss when over-consuming cheese. If you see that you’ve hit a level or slowed down in weight loss, you might want to consider reducing the quantity of dairy you eat.
Dairy To Avoid
- String cheese
- Low fat yogurt
- Whole, low fat, or skim milk
- Processed dairy in general
Ketogenic Diet Foods : Protein
Your absolute best bet in regards to protein is choosing pasture-raised and grass-fed. This can minimize your bacteria and steroid hormone intake. Try to choose the darker meat where possible with poultry, because it is significantly fattier than white meat. Eating fatty fish is a great way to get omega 3’s in as well.
In regards to red meat, there’s not too much to avoid. Cured meats and sausages will often have added sugars and added processed ingredients. If you eat steak, try to select fattier cuts like ribeye. If you prefer hamburger meat (ground beef), try to choose fattier ratios like 85/15 or 80/20 in a few cases.
A very important factor you do must be careful of when working with meat is the protein intake. Too much protein on a ketogenic diet can lead to lessen levels of ketone production and increased production of glucose. You wish to strive for nutritional ketosis, so you mustn’t over-consume on protein.
Make an effort to balance the protein in your meals with fattier side dishes and sauces. If you choose to eat lean beef, you need to be especially careful with the portioning of protein. Jerky and other beef snacks can add up in protein very fast, so make sure to pair it with something fatty like cheese!
Note: If you don’t eat pork or beef, you can always substitute lamb in its place since it is very fatty. Replace cuts of meat like bacon with similar, leaner items. Add extra fat if needed. Keep protein moderate on keto.
Some samples of how to get your protein in on a ketogenic diet are below:
- Fish. Preferably eating anything that’s caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Fattier fish is better.
- Shellfish. Clams, oysters, lobster, crab, scallops, mussels, and squid.
- Whole Eggs. Try to get them free-range from the area market if possible. You can prepare them in lots of various ways like fried, deviled, boiled, poached, and scrambled.
- Beef. Ground beef, steak, roasts, and stew meat. Stick to fattier cuts where possible.
- Pork. Ground pork, pork loin, pork chops, tenderloin, and ham. Look out for added sugars and try to stick with fattier cuts.
- Poultry. Chicken, duck, quail, pheasant and other wild game.
- Offal/Organ. Heart, liver, kidney, and tongue. Offal is one of the finest resources of vitamins/nutrients.
- Other Meat. Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible.
- Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers. Don’t be overly worried about nitrates.
- Nut Butter. Select natural, unsweetened nuts and make an effort to stick with fattier versions like almond butter and macadamia nut butter. Legumes (peanuts) are saturated in omega 6’s so be careful about over-consumption.
Here’s a nutritional list of some of the most commonly consumed proteins on keto and their respective nutritional profile. Bear in mind that you still have to balance your protein intake with fat.
Proteins to Avoid
- Process and cured meats that can contain additives, chemicals, and added sugars.
- Breaded meats like fried chicken. It can drastically increase your carb and sugar intake for the day.
Ketogenic Diet Foods : Carbohydrates
Keto Phase 2 Food List – With Nutrition Info – When carrying out a ketogenic diet, you wish to get many your carbohydrates from vegetables such as for instance leafy greens, asparagus, broccoli, cauliflower and almost every other vegetables that grow above ground. Avoid starchy vegetables like potatoes, corn and parsnips.
The others of one’s carbohydrate intake should come from the carbs in nuts and seeds, the little amount in dairy and sometimes, from fruits like berries.
Vegetables are a paramount part of a wholesome keto diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are full of sugar and don’t cut it nutritionally ñ so we have to weed them out.
The best kind of vegetables for a ketogenic diet are high in nutrients and lower in carbohydrates. These, as most of you can guess, are dark and leafy. Whatever resembles spinach or kale will belong to this category and will be the best thing to add in anything you can.
Make an effort to follow cruciferous vegetables that are grown above ground, leafy, and green. If you can decide for organic as you can find fewer pesticide residues, but when you can’t then don’t worry. Studies reveal that organic and non-organic vegetables still have exactly the same nutritional qualities. Both frozen and fresh vegetables are good to eat.
Note: Vegetables that grow below ground can still be consumed in moderation ñ you have to be cautious about the amount of carbs they have. Usually, underground vegetables may be used for flavor (like half an onion for an entire pot of soup) and easily moderated.
Generally, there’s no fitting rule that works perfectly. Try to choose your vegetables with carbohydrates in your mind and portion them based on the carb counts.
Be cautious and monitor the vegetables (and their respective carb counts) you increase many meals. Especially attempt to limit your intake of:
- Higher carb vegetables. This includes onion, parsnip, garlic, mushrooms, and squash.
- Nightshades. This includes tomato, eggplant, and peppers.
- Berries. This includes raspberries, blackberries, and blueberries.
- Citrus. This includes lemon, lime, and orange juice (or zest) in water and in recipes.
- Completely avoid starchy vegetables and large fruits like potatoes and bananas.
Here is a nutritional list of some of the more commonly consumed vegetables on keto. Remember that the weights are exactly the same of everything listed so that it will impact the skew of the carb counts.
For fruits and vegetables, fresh or frozen is okay, and organic is best although not required.
Carbohydrates To Avoid
- Starchy vegetables
- Most fruits
- Grains: All wheat (bread, pasta, cereal, etc.), oats, rice, quinoa, barley
- Beans and legumes and
- Sweets, candies and any processed foods
Keto Diet Foods : Nuts and seeds
Nuts and seeds are healthy, high-fat and low-carb foods. Nuts and seeds are best when they’re roasted to eliminate any anti-nutrients. Frequent nut consumption has been associated with a decreased risk of cardiovascular disease, certain cancers, depression and other chronic diseases. Try to avoid peanuts if possible, because they are legumes that aren’t highly permitted in the ketogenic diet food list.
Furthermore, nuts and seeds are saturated in fiber, which can help you are feeling full and absorb fewer calories overall.
Although all nuts and seeds are lower in net carbs, the amount varies a lot among the various types.
Here would be the carb counts for 1 ounce (28 grams) of some popular nuts and seeds :
- Almonds: 3 grams net carbs (6 grams total carbs)
- Brazil nuts: 1 gram net carbs (3 grams total carbs)
- Cashews: 8 grams net carbs (9 grams total carbs)
- Macadamia nuts: 2 grams net carbs (4 grams total carbs)
- Pecans: 1 gram net carbs (4 grams total carbs)
- Pistachios: 5 grams net carbs (8 grams total carbs)
- Walnuts: 2 grams net carbs (4 grams total carbs)
- Chia seeds: 1 gram net carbs (12 grams total carbs)
- Flaxseeds: 0 grams net carbs (8 grams total carbs)
- Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
- Sesame seeds: 3 grams net carbs (7 grams total carbs)
Typically raw nuts can be used to add flavorings or texture to meals. Many people choose to consume them as snacks ñ which is often rewarding but may work against weight reduction goals. Snacking, in general, will raise insulin levels and result in slower weight reduction in the long term.
Nuts could be a great source of fats, but you usually have to keep in mind which they do have carbohydrate counts that can accumulate quickly. Additionally it is particularly important to notice that they do contain protein as well. Nut flours especially can mount up in protein rather fast ñ so be skeptical of the total amount you use.
Nuts may also be saturated in omega 6 fatty acids, so it’s good to be cautious with the amount you consume. For typical eating, you intend to stick to fattier and lower carbohydrate nuts.
Ketosis Diet Foods : Beverages
There are numerous other drink options besides just water as you are able to enjoy on a ketogenic diet. The ketogenic diet has an all natural diuretic effect, so dehydration is common for many people starting out. If you’re susceptible to urinary tract infections or bladder pain, you need to be especially prepared.
The eight glasses of water we’re recommended to drink? Drink those, and then some more. Considering we’re comprised of about two-thirds water, hydration plays an amazing role within our everyday life. We recommend that you make an effort to drink as near a quart of water per day as possible.
Many people choose ketoproof coffee or tea each morning to ramp up energy with added fats. Although it is a superb thing, it is also important to consume flavored beverages in moderation. This is amplified in regards to caffeine as too much will lead to fat loss stalls; try to limit yourself to no more than 2 glasses of caffeinated beverages a day.
You can also enjoy some alcoholic beverages that are low to zero carbs. Just ensure you don’t overdo it and remember what your goals are.
Some types of commonly consumed beverages on keto are below:
- Water. This will be your staple, go-to source for hydration. You are able to drink still or sparkling water.
- Broth. Loaded with vitamins and nutrients. Most importantly, it will kickstart your power by replenishing your electrolytes.
- Coffee. Improves mental focus and has some added fat loss benefits.
- Tea. Has exactly the same effects as coffee, but many don’t enjoy tea. Make an effort to stick to black or green.
- Coconut/Almond milk. You can use the unsweetened versions in the carton from the store to restore your chosen dairy beverage.
- Diet soda. Make an effort to severely reduce or completely stop drinking this. It may result in sugar cravings and sometimes insulin spikes in the long run.
- Flavoring. The small packets which can be flavored with sucralose or stevia are fine. You are able to alternatively add a squeeze of lemon, lime, or orange to your water bottle.
- Alcohol. Choose hard liquor. More beer and wine will be too much carb to consume. Frequent consumption of alcohol will slow fat loss down.
Here’s a nutritional listing of some of the more commonly consumed beverages on keto.
Non-Alcoholic Keto Drinks
Alcohol Keto Drinks
Alcohol To Avoid
- Sweet wine
Keto Diet Plan : Condiments, Spices, Dressings
When it comes to topping foods on the keto diet, homemade is definitely best. When possible, it’s best to create your own personal versions of sauces and other condiments to keep at home.
Sauces, gravies, and condiments, on the whole, have a lot of a gray area on keto. Generally, if you intend to be strict, you ought to avoid all pre-made sauces and condiments unless listed below. They could have added sugars or use sweeteners that aren’t friendly on the ketogenic diet.
If you decide on to make your sauces and gravies, you should look at purchasing guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are lots of sauces to select from which can be high fat and low carb. If you’re in need of a sauce then consider building a beurre blanc, hollandaise or just brown butter to top meats with.
Spices have carbs inside them, so be sure you are adding them to your counts. Sea salt is preferred over table salt, because it is usually combined with powdered dextrose. Most pre-made spice mixes can have sugars added in their mind, so make sure you read the nutrition label beforehand to ensure you know what’s inside. When you have the option, never include added sugar into your spice blends or food.
Below you will find some traditional herbs and spices that people use on a ketogenic diet. Remember that spices do have carbs in them, so you ought to be sure to adjust your nutrition based on this.
- Cayenne pepper
- Chili powder
- Lemon or lime juice
- Salt and pepper
Below are a few pre-made condiments which can be safe to make use of:
Condiments, Spices and Dressings To Avoid
- BBQ sauce
- Honey mustard
- Any packaged condiments containing sugar
Keto Diet Foods : Sweeteners
Sweeteners are tricky, so choose with caution should you use them. Staying far from anything sweet tasting is the best bet ñ it may help curb your cravings to a small level, which essentially promotes success on the ketogenic diet. But whenever you do use sweeteners, here are some guidelines to remember:
When looking for sweeteners, try to pursue liquid versions as they don’t really have added binders (such as maltodextrin and dextrose). These are commonly found in blends like Splenda and can accumulate in carbs very, very quickly. For keto, you wish to attempt to stick to lower glycemic index sweeteners.
Please be aware that is really a small set of sweeteners that people use on keto. There’s a great deal of different brands and blends on the market ñ we frequently use an assortment of stevia and erythritol within our dessert recipes. You could find something which suits your tastes better, though, just make sure that it’s on the acceptable sweetener list.
Typically you wish to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies which can be ìsugar-free also use these sweeteners. Prevent them where possible. These specific sweeteners respond in our body in a similar way sugar does.
Best and Worst Sweeteners For Ketogenic Diet
Whenever a sweetener includes a low glycemic impact (or a low glycemic index), it has little impact on blood sugar. The bigger the glycemic index is, the higher your blood glucose will spike during consumption. Here’s our recommended list of 0 GI sweeteners:
- Stevia. One of the most common sugar substitutions used available on the market today. Incredibly sweet without glycemic impact. The liquid form is preferred.
- Sucralose. A quite simple, but very sweet substitution to sugar that has lots of misinformation around it. Many people confuse this with Splenda, but sucralose is the pure sweetener. Liquid versions are preferred.
- Erythritol. This is a great sugar substitution that has 0 glycemic impact. It’s special as it passes through our anatomies undigested, and is excreted without absorbing the carbs.
- Monk fruit. This can be a less common sweetener and usually used in conjunction with others. While somewhat rare, if you can find it, it generates a great balanced sweetener.
- Various blends. There are numerous brands in the marketplace that combine these sweeteners within their ratios. Be mindful and see the ingredients.
For anyone trying to find something only a little closer to real sugar, you need to use Xylitol. It cooks and tastes much like sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is fantastic, but please bear in mind it is very toxic to animals and it’ll raise insulin levels slightly. These are both most cited reasons for not using Xylitol.
Sweeteners To Avoid
- Any type of cane sugar
- Maple Syrup
- High-fructose corn syrup
- Date syrup
- Agave syrup
Keto Diet Foods : Keto Supplements
Although the key focus of your ketogenic diet ought to be consuming whole foods which are as near to nature as you possibly can, there are several other healthy options which will support your keto diet.
Here’s helpful information to a few of the common supplements and other products that could help you along your keto journey.
#1: Exogenous Ketones
The purpose of exogenous ketone supplements is to offer the human body with extra ketones (energy molecules). Ketone supplements can be quite a huge help when transitioning into a state of ketosis or entering a fasted state.
Exogenous ketones allow you to enter or get back in ketosis at any time, instead of getting to wait for at the least a couple days. They can be taken among meals to supply a quick punch of ketones or before a good work out for extra energy.
Find out about exogenous ketones here or try the Perfect Keto Base.
#2: MCT Oils and Powders
MCT is short for medium-chain triglyceride. MCTs are a form of fat which can be readily useful for energy by the human body and do not have to be shuttled around your digestive tract before use. They are precursors to ketones and help the body burn fat instead of burning carbs.
4 Benefits of MCTs
Weight Loss: MCTs are typically digested and have a thermogenic (energy-creating) effect, also known as boosting your metabolism.
Energy: MCTs are a fast-acting supply of energy. They break down into ketones which will then be properly used as fuel for the body.
Digestion: MCTs support our gut microbiome by combating harmful bacteria and parasites.
Overall Health: MCTs contain antioxidant properties which reduce internal inflammation and improve efficiency of your heart, brain, and nervous system.
Find out more about MCTs and MCT oil here or try the Perfect Keto MCT Oil Powder.
#3: Collagen Protein Supplements
Collagen is a type of protein ó certainly one of over 10,000 in your body. Collagen is the most abundant protein in your body, accounting for 25-35% of protein. It can be viewed the glue that holds your body together.
Collagen protein from grass-fed beef is made in the exact same way that bone broth is created, low and slow heating to preserve the nutrition.
Getting enough collagen from your daily diet keeps many of your organs healthy, including your skin layer, nails, hair, heart, eyes, joints, and muscles.
Find out more about collagen here or try Perfect Keto Collagen.
#4: Micronutrient Supplements
One of many toughest elements of keto is that it cuts out a lot of starchy fruits and vegetables which contain a number of nutrients. Perfect Keto Micro Greens is one solution to get enough nutrition from produce, while eating a low carb ketogenic diet. It offers you 14 servings of 22 different fruits and vegetables, plus MCT fats for absorption.
Perfect Keto Micronutrient Greens Ingredients:
- Greens and Veggie Blend: 4.5 grams of raw and organic greens and vegetables from 12 different sources.
- Berry and Fruit Blend: 4.5 grams of raw and organic berries and fruits from 10 different sources.
- MCT Powder: 3.5 grams. We use fat from coconut oil which means you absorb the vitamins, minerals and nutrients in plants.
- Liver Support and Digestive Enzymes: These allow you to absorb most of the nutrients in the product.
- Find out about micronutrients here or try Perfect Keto Micros Greens Powder.
#5: Ketogenic Pre-Workout Supplements
Low carb, clean pre-workout powders are for those who are on a ketogenic or else low-carb diet and want a healthier, ketogenic pre-workout energy drink without all the crap in other pre-workout drink mixes. They can be used any time of day for a fast, clean and healthy energy boost for physical and cognitive performance.
Perfect Keto Perform Pre-Workout Ingredients
- 7.7g BHB ketones: Boost ketones through its work with acetyl groups to produce ATP, the energy currency of cells
- 5g MCTs: Healthy fats and a way to obtain ketones for an energy and cognitive boost
- 2g Creatine: Increases your own body’s ability to produce energy fast through cellular hydration,
- 2g BCAA (2:1:1): Branched chain amino acids, consists of leucine, isoleucine and valine. Together, they promote muscle protein synthesis and cellular glucose uptake for muscle growth and better endurance
- 1.5g Beta-Alanine: Promotes muscle endurance and more power output during training.
- 500mg L-citrulline: For reduced muscle soreness, and better endurance for your workouts.
- 50mg Caffeine: From green tree, for alertness without the blood pressure and heartbeat elevation caused by caffeine.
Ketosis Diet Foods : Vegan Options
Many individuals question whether it’s possible to follow a ketogenic diet while being a vegan. Vegans avoid all meat, dairy, eggs and anything that uses or contains animal products.
Although difficult, it’s not impossible to become a keto vegan
This list contains keto-friendly options which can be enjoyed by both vegans and all others adhering to a ketogenic diet. Know that the carbohydrate content may be slightly higher in these kinds of foods and drinks, so be sure you factor that into your daily carb limit.
Vegan Keto Options
Keto Diet Plan : Meal Plan
Switching to a ketogenic diet can seem overwhelming, however it doesn’t have to be difficult.
Your focus must certanly be on reducing carbs while increasing the fat and protein content of meals and snacks.
In order to reach and stay in a state of ketosis, carbs must be restricted.
While certain people might only achieve ketosis by eating significantly less than 20 grams of carbs daily, others might be successful with a higher carb intake.
Generally, the decrease your carbohydrate intake, the easier it is to achieve and stay in ketosis.
For this reason staying with keto-friendly foods and avoiding items rich in carbs is the better way to successfully shed weight on a ketogenic diet.
A Sample Keto Menu for One Week
The next menu provides less than 50 grams of total carbs per day.
As stated above, many people may have to reduce carbohydrates further to be able to reach ketosis.
This is a general one-week ketogenic menu which can be altered depending on individual dietary needs.
Breakfast: Scrambled eggs in butter on a bed of lettuce topped with avocado
Snack: Sunflower seeds
Lunch: Spinach salad with grilled salmon
Snack: Celery and pepper strips dipped in guacamole
Dinner: Pork chop with cauliflower mash and red cabbage slaw
Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs
Snack: Macadamia nuts
Lunch: Tuna salad stuffed in tomatoes
Snack: Roast beef and sliced cheese roll-ups
Dinner: Meatballs on zucchini noodles, topped with cream sauce
Breakfast: Cheese and veggie omelet topped with salsa
Snack: Plain, full-fat Greek yogurt topped with crushed pecans
Lunch: Sashimi takeout with miso soup
Snack: Smoothie made with almond milk, greens, almond butter, and protein powder
Dinner: Roasted chicken with asparagus and sautÈed mushrooms
Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder
Snack: Two hard-boiled eggs
Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack: Sliced cheese and bell pepper slices
Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Breakfast: Fried eggs with bacon and a side of greens
Snack: A handful of walnuts with a quarter cup of berries
Lunch: Grass-fed burger in a lettuce ìbun topped with avocado and a side salad
Snack: Celery sticks dipped in almond butter
Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
Breakfast: Baked eggs in avocado cups
Snack: Kale chips
Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)
Snack: Meat-based bar (turkey or pork)
Dinner: Grilled beef kabobs with peppers and sautÈed broccolini
Breakfast: Eggs scrambled with veggies, topped with salsa
Snack: Dried seaweed strips and cheese
Lunch: Sardine salad made with mayo in half an avocado
Snack: Turkey jerky (look for no added sugars)
Dinner: Broiled trout with butter, sautÈed bok choy
Healthy Ketogenic Snack Options
Snacking between meals can help moderate hunger and keep you on course while following a ketogenic diet. Since the ketogenic diet is indeed filling, you may only need 1 or 2 snacks each day, depending on your activity level.
Here are a few excellent, keto-friendly snack options:
- Almonds and cheddar cheese
- Half an avocado stuffed with chicken salad
- Guacamole with low-carb veggies
- Trail mix made with unsweetened coconut, nuts and seeds
- Hard-boiled eggs
- Coconut chips
- Kale chips
- Olives and sliced salami
- Celery and peppers with herbed cream cheese dip
- Berries with heavy whipping cream
- Cheese roll-ups
- Parmesan crisps
- Macadamia nuts
- Greens with high-fat dressing and avocado
- Keto smoothie created using coconut milk, cocoa and avocado
- Avocado cocoa mousse
Though these keto snacks can maintain fullness between meals, they are able to also subscribe to weight gain if you’re snacking too much through the day.
It’s important to consume the right number of calories based in your activity level, weight loss goal, age and gender.
Foods to Avoid
Right now, you should have a very good idea of what to eat on a ketogenic diet. Ensure that you read and re-read through the set of acceptable foods to construct a mental image around what sort of meals you may wish to eat.
If you’re still unsure about any products or foodstuffs that might not be keto friendly, don’t worry too much. Below, you’ll find a set of things that you ought to always be on the look out for.
- Sugar. It’s typically within soda, juice, sports drinks, candy, chocolate, and ice cream. Anything that’s processed and sweet you are able to think of all likely contains sugar. Avoid sugar at all costs.
- Grains. Any wheat products (bread or buns), pasta, cereal, cakes, pastries, rice, corn, and beer must certanly be avoided. This includes whole grains like wheat, rye, barley, buckwheat, and quinoa.
- Starch. Avoid vegetables (like potatoes and yams) and other things such as oats, muesli, etc. Some root vegetables are okay in moderation ñ make sure to read the section on vegetables.
- Trans Fats. Margarine or any other spreadable replacement butter ought to be avoided as they contain hydrogenated fats (bad for us).
- Fruit. Avoid any large fruits (apples, oranges, bananas) as they’re very high in sugar. Some berries may be consumed in moderation ñ make sure to browse the section on fruits.
- Low-fat foods. These tend to be higher in carbs and sugar than full-fat versions. Make sure you read the package to make sure an error isn’t made.
In general, the more “real” the food, the higher it’s for you. Though some fully processed foods are acceptable, the majority are not.
Be sure that you read the ingredients and nutrition information to be sure that it can fit within your diet.
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