When I first started KETO i definitely had a hard time figuring out what I could and could not eat. Some things that you think are "low Carb" are really not and so many items have added sugars that you would never think. That is why it will become important to get used to reading labels. Not to worry though, overtime you will learn what to avoid and get better at reading labels. Check back often, I will be adding a post on reading labels and will hopefully be posting some v-logs where I can take you grocery shopping with me! in the meantime here is a list to get you started. In the beginning I think it is very important to keep things real basic to get you into Ketosis (fat burning mode) as quickly as possible. Then we can add in some FUN STUFF & treats. Don't worry though keeping it basic is still DELICIOUS. SO get ready to enjoy every meal while you are shedding FAT!
Just Remember a few simple things...
-DO NOT BE AFRAID TO EAT TOO MUCH FAT
-Add Fats to every meal (Example Half an Avocado or 2 tbsp Coconut Oil)
-Cook all meats and Veggies in butter or oil
-If you drink Coffee, Add Butter & Coconut Oil to it! (Blended Tastes Great)
Before you go to the grocery store, Highlight the items from this list that you like and try to figure out the meals that you would make with those items. Create a little meal plan for yourself to get you thru the first few days and buy just enough to make those meals. I posted what a typical first day could look like (FIRST DAY OF KETO) just to give you an idea.
This list is just a guideline, if it is not on the list it doesn't mean you can't have it, it just means that you have to read the label. Your food choices should be High in Fat (14 grams or higher per serving) and have low to ZERO Carbs less than 2 grams per serving and 0 Grams of sugar
MEATS/FISH (Avoid Lean Cuts)
DAIRY (Full Fat Versions no Lite or Low Fat)
FATS & OILS
**Prepare all veggies with butter & oil or Dip Raw Veggies in Ranch or cream cheese
Limit Nuts to One serving per day. They are high fat but they do have carbs as well and its easy to overeat them
Do not be afraid to SALT & Season your food!
Fruit (avoid fruit in beginning)
Fruit it very small quantities is ok, but in the first few weeks I would avoid it all together. The idea is to get you into ketosis as quickly as possible and fruit can sometimes prevent that. After a few weeks you can add small amounts of the following fruits:
KETO Approved Sweeteners
Sometimes hard to find, so I have linked the following items so that you can easy purchase on Amazon
8/22/2017 03:30:19 pm
Check for Sugar & Carb Content. Should be 1 gram or less per serving. Also check fat content, the higher the better, so look for salmon and tuna packed in oil for a higher fat content.
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