Fats and Oils
When on a ketogenic diet, most of the calories are supplied by dietary fats. Therefore, you should keep the digestive tolerance in mind.The majority of people cannot stand the consumption of high amounts of mayonnaise, vegetable oil, or even olive oil over time. However, this is useful due to the fact that vegetable oils are rich in polyunsaturated Omega-6 fatty acids. They stimulate inflammation in the body, and may lead to sickness if they are the only source of fat, so it is not recommended to cook with them.
The majority of nuts (safe walnuts and macadamias) have high levels of Omega 6 fatty acids so eat them cautiously. In any case, there are essential polyunsaturated fats namely; Omega 3 and Omega 6 fats. Your consumption of Omega 3 and Omega 6 types should maintain a balance as you require just one teaspoon a day. Eating shellfish, tuna, and wild salmon will give Omega 3 fatty acids that are balanced and are a vital part of a list of low carb foods. Some mayonnaise or a few nuts will give the Omega 6. In the event that you dislike seafood, then think about taking little krill oil supplements or fish as a source of Omega 3s.
Monounsaturated fats and saturated fats like coconut oil, butter, macadamia nuts, egg yolks, avocado and coconut oil are easily tolerated by the majority of people and as they are more stable chemically, they tend to be inflammatory the less. Oils and fats can be mixed in dressings, sauces and other additions to normal meals. In time, it will be a convention to include fat to every meal.
Stay away from hydrogenated fats like margarine to reduce the intake of trans-fat. In case you use vegetable oils (sunflower, canola, safflower, flaxseed, soybean and sesame oils) pick vegetable oils that are “cold pressed”. Utilize neat cards that are not hydrogenated, coconut oil, beef tallow, olive oil and ghee to fry as they have smoke points that are high.
– Avocado (very high in fat, so I’m including it here) – Avocado oil – Almond oil – Beef tallow, preferably from grass-fed cattle – Butter: try to find organic sources – Chicken fat, organic – Duck fat, organic – Ghee (butter with milk solids removed) – Lord such as organic leaf lard (make sure it is NOT hydrogenated) – Macadamia Nuts – Macadamia oil – Mayonnaise (most have carbs, so count them. Duke’s brand is sugar-free.) – Olives – Olive oil, organic – Organic coconut oil, coconut butter, and coconut cream concentrate – Organic Red Palm oil – Peanut Butter: make sure to use unsweetened products, and limit due to Omega 6 content. – Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are higher in inflammatory Omega 6 fats, so limit amounts, and don’t heat them.
– 85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.
Sources of Protein
Fattier cuts of meat are better because they contain less protein and well, fatter. Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. Websites such as www.eatwild.com or www.localharvest.org can point you to local sources of clean, grass fed meats and poultry. These clean proteins are the best choices for a low carb food list.
– Meat: beef, lamb, veal, goat and wild game. Grass fed meat is preferred, as it has a better fatty acid profile. – Pork: pork loin, Boston butt, pork chops, ham. Look out for added sugar in hams. – Poultry: chicken, turkey, quail, Cornish hen, duck, goose, pheasant. Free range is better if it’s available. – Fish or seafood of any kind, preferably wild caught: anchovies, calamari, catfish, cod, flounder, halibut, herring, mackerel, mahi-mahi, salmon, sardines, scrod, sole, snapper, trout, and tuna. – Canned tuna and salmon are acceptable but check the labels for added sugars or fillers. (Exception: Avoid breaded and fried seafood.) – Shellfish: clams, crab, lobster, scallops, shrimp, squid, mussels, and oysters. (Exception: imitation crab meat. It contains sugar, gluten, and other additives.) – Whole eggs: These can be prepared in various ways: deviled, fried, hard-boiled, omelets, poached, scrambled, and soft-boiled. – Bacon and sausage: check labels and avoid those cured with sugar or which contain fillers such as soy or wheat. Specialty health food stores carry most brands of sugar-free bacon. – Peanut butter and soy products such as tempeh, tofu and edamame are good sources of protein, but they are higher in carbohydrate, so track them carefully.
– Whey protein powders, plus rice, pea, hemp or other vegetable protein powders. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.
The majority of vegetables that are non-starchy have low levels of carbs. Pick organic vegetables or cultivate yours to avoid residues of pesticides. Stay away from vegetables with a starch like peas, corn, sweet potatoes, most winter squash and potatoes as they have high levels of carbs. Keep sweeter vegetables like carrots, peppers, summer squashes and tomatoes limited. This list is comprehensive by no means so in case you like a green vegetable absent from this list, be free to add it.
– Any leafy green vegetable
– Bamboo Shoots
– Alfalfa Sprouts
– Bean Sprouts
– Bell peppers*
– Beet Greens
– Bok choy
– Brussels sprouts
– Celery root
– Collard greens
– Dandelion greens
– Dill pickles
– Lettuces and salad green
– Sauerkraut (watch for added sugar)
– Snow Pea
– Summer squash*
– Swiss chard
– Water chestnuts
* Keep consumptions of these vegetables limited because they have high levels of carbs.
Products of raw milk are ideal so if raw products are not available, pick organic. Keep in mind that dairy proteins (casein and whey) cause an insulin spike or are insulinogenic to the body so in case you are entering ketosis or have issues losing weight, say away from them.
– Heavy whipping cream
– Mascarpone cheese
– Full fat sour cream
– Cream cheese
– Full fat cottage cheese
– Unsweetened whole milk yogurt
– All hard and soft cheeses
Seeds and Nuts
Seeds and nuts are best roasted and soaked to eradicate anti-nutrients. They also possess extremely high-calorie levels and higher carb levels per each serving. It’s really easy to consume a handful of nuts without being aware how much carb is contained. If you are entering ketosis or having issues with losing weight, avoid or reduce nuts.
Nuts: pecans, walnuts, almonds are in net carbs the smallest and can be consumed in little amounts. Pistachios, chestnuts, cashews have higher carb levels so consume carefully to prevent exceeding carb limits.
Nut flours like almond flours. Peanuts have high protein levels and are really legumes so contain high levels of Omega 6 fats. So, keep your levels of Omega 6 fat consumption moderate and add protein to your daily overalls. Seeds also have high Omega 6 fats do avoid taking high amounts.
The majority of nuts have high levels of Omega 6 fats that encourage inflammation in the body, so don’t depend on nuts as your major source of protein.
– Clear broth, bone broth
– Decaf coffee (caffeine can increase blood sugar)
– Flavored seltzer water (unsweetened)
– Herbal tea (unsweetened)
– Soy milk (unsweetened, count protein grams as well)
– Lemon and lime juice in small amounts
– Almond milk (unsweetened)
– Decaf tea (unsweetened)
– Coconut milk (unsweetened, can or carton)
Staying away from sweetened foods generally will help refresh the buds of taste. In any case, if there exists a need for a sweet food, these sweeteners are recommended. Keep in mind that powdered types of a majority of artificial sweeteners mostly have dextrose, maltodextrin or some extra added sugar so liquid products are ideal.
– Stevia, liquid preferred as the powdered usually has maltodextrin in it.
– Xylitol (keep any food with this sweetener in it away from dogs)
– Splenda*, liquid preferred as the powdered usually has maltodextrin in it.
– Lo Han Guo
– Monk Fruit
– Inulin and Chicory Root (Just Like Sugar brand)
– Berries (strawberries, raspberries, blueberries) are enjoyable in little amounts occasionally because they have very low levels of carbs. Stay away from all kinds of fruits as a majority are can interfere with ketosis and are very high in carb.
– Japanese Shirataki noodles
– Pork Rinds (these are great with dip, or as a substitute for bread crumbs, but note they are also high in protein, so limit amounts)
Spices contain carbs so ensure to count them carefully in case you add them to meals utilizing this food list of low carbs. Commercial spice mixtures such as steak seasoning usually contain extra sugar. Sea saltly is more preferred to commercial salt which is a type of powdered dextrose.