Tag Archives: keto foods

Foods That You Can Include Eating In Your Ketogenic Diet Meal Plan

August 10, 2013 Mike Gerts

Ketogenic diet has many health benefits that and you will learn what keto foods you can include in your diet to make it a success. Some people opt for a ketogenic diet due to a necessity and some choose on their own accord. If you are embarking on a ketogenic diet then you need to be aware of the ideal foods that you can eat. While you can find information about a handful of the best foods in a ketogenic diet online, not many resources shed light on precisely what all you can have. Certainly you cannot just have five or a dozen odd foods and keep alternating between them. Here is a comprehensive list of foods that you can include in your ketogenic diet. You can comfortably plan your meals by making choices amongst the following.

You must note that all these foods are excellent or good choices in a ketogenic diet. Any food that is mildly desirable or undesirable for a ketogenic diet has been excluded.

Types of Cheese

American Cheese, Blue Cheese, Cheddar Cheese, Cottage Cheese, Cream Cheese, Feta Cheese, Gouda Cheese, Mozzarella Cheese, Parmesan Cheese, Provolone Cheese, Ricotta Cheese and Swiss Cheese

Dairy Products

Almond Milk (unsweetened), Coconut Cream, Coconut Milk (unsweetened), Egg, Greek Yogurt, Heavy Cream, Sour Cream, Soy Milk (unsweetened) and Whipped Cream (unsweetened)

Choice of Dressings

Apple Cider Vinegar, Balsamic Vinegar, Blue Cheese, Creamy Caesar, Piri Piri Sauce and Ranch

Fats & Oils

Almond Butter, Almond Oil, Avocado Oil, Butter, Canola Oil, Cocoa Butter, Coconut Oil, Fish Oil (cod liver), Flax Seed Oil, Grape Seed Oil, Hemp Seed Oil, Lard, Macadamia Oil, Mayonnaise, Olive Oil, Peanut Butter, Peanut Oil, Safflower Oil, Sesame Oil, Soybean Oil, Sunflower Oil, Sunflower Butter, Vegetable Oil and Walnut Oil

Fish

Anchovy, Bass, Burbot, Carp, Cavier, Flounder, Haddock, Halibut, Herring, Mackerel, Salmon, Sardines, Sole, Tilapia, Trout, Tuna and Tuna

Poultry

Chicken, Duck, Goose, Quail and Turkey

Fruits

Avocado and Lemon

Meats

Beef, Balogna, Lamb, Pepperoni, Pork, Sausage, Veal and Venison

Nuts

Brazil nuts, Cashews, Hazelnuts, Macadamias, Pecans and Walnuts

Seeds

Chia Seeds, Flax Seeds, Hemp Seeds, Pumpkin Seeds, Safflower Seeds, Sesame Seeds and Sunflower Seeds

Shell Fish

Clams, Crabmeat, Lobster, Mussels, Oysters, Shrimp and Squid

Vegetables

Arugula, Asparagus, Bok Choy, Broccoli, Broccoli Rabe, Cabbage, Cauliflower, Celery, Chard, Chicory Greens, Cucumber, Eggplant, Endive, Fennel bulb, Garlic, Green Bean, Jalapeno, Lettuce, Parsley, Radish, Spinach, Soy Bean, Zucchini, Artichoke, Brussel Sprouts, Kale, Kohlrabi, Mushrooms, Okra, Pepper (sweet & green, hot & red, sweet & yellow), Pumpkin, Snow Pea and Spaghetti Squash.

These are just some foods from the major food group that you can include eating while starting and continuing your ketogenic diet.

Can Vegetarians And Vegans Eat A Low Carb Diet – Is it possible?

August 1, 2012 Mike Gerts 1 Comment

What Is Low Carb Diets?

Low-carb diets—we’ve all heard of them. Cut the starch, replace it with protein, and your body will fuel up on its own fat to create a slimmer, sexier you. This process is known as “ketosis,” and such diets can also be called “ketogenic diets.” These protein-rich diets work by making the body consume its own fat stores for energy, thus slimming thighs and sculpting waistlines.

What Types Of Low Carb Vegetarian Diets?

Protein-rich? But what you don’t consume meat or other animal products? Isn’t that where most dietary protein comes from? How can a vegetarian or vegan reap the benefits of a low-carb, high-protein diet, such as Atkins? Easily. With some creative meal preparation, diets of all restrictions can be tailored for optimal fat-burning.

Pescetarians, or those who consume fish as part of an otherwise vegetarian diet, have a huge variety of ketogenic foods at their disposal. Oily fish like salmon and tuna provide a filling meal full of unsaturated fat. Shellfish of all varieties make a great foundation for a soup or salad, or can be enjoyed as a meal on their own!

Ovo-vegetarians are eat eggs, but no meat. This makes adjusting to a ketogenic diet easy. Omelets and quiches are only a two of the dozens of meatless, low-carb options for ovo-vegetarians. Cheese is a staple for lacto-, or dairy-consuming, vegetarians. Lacto-ovo-vegetarianism is the most common form of vegetarianism, and allows for the consumption of eggs and dairy and a low carb diet.

Vegans, those who don’t consume any type of animal product, can also find sources of protein for their low-carb diets. Nuts make a great, filling addition to any salad, or can be consumed by themselves. Beans can make a hearty vegan chili, as well as a great side dish for a (bunless!) veggie burger. Broccoli is another easy, animal-free way to add some protein to your diet.

Eating Packaged Foods For Low Carb Vegan Diet?

Packaged snack bars and shakes are another easy way to get some muscle-building protein, but be sure to read the ingredients before making a purchase and make sure it is low carb. Some of these might include animal products or by-products and thus be unsuitable for those following a vegan regimen. These supplements can prove to be very important to those abstaining from meat because they create variety in an often-limited diet.

A ketogenic diet can do great things for your body. Cutting empty and excess carbs will make you healthier, more energized and ultimately, happier. Your new, sleeker body will thank you for it! So don’t let concerns about protein-deficiency keep you from trying a vegetarian or vegan ketogenic diet. You can do it. A low carb diet is really simple if you know what foods to eat and it can really help with wieght loss, so eat a low carb diet now..

Ketogenic Diet, Meal Plan & Menu

What To Eat While On The Ketogenic Diet

July 23, 2012 Mike Gerts Leave a comment

A ketogenic diet works like this; when your body does not store carbohydrates inside of you for energy, your body will then have to run on by going inside of your fat stores as the main fuel source. The scientific term for this is called ketosis. Thus this causes your body to lose weight rapidly and efficiently by using your pure fat for efficiently operate your body.

To go into a ketosis state, you will need to eat foods that are very low in carbohydrates and high in fat diet. So your ketogenic diet should be mostly consumed of the following, proteins, fat and green vegetables which should cover up for most of the carbohydrates you eat but will also give you very important vitamins that you will need to function. I will give you some foods that are great while on a ketogenic diet below.

Foods to Eat on a Ketogenic Diet:

Fish. Fish is very important and very healthy. The fish you buy should not be preserved with sugar. It also should not be breaded fish. Make sure when purchasing your fish that it is fresh.
Poultry Products. This includes chicken turkey and so on. Since you are on a high fat diet you should leave the skin on the bird since you need the most fats intake and you get that from the skin.
Vegetables. Eat your veggies, except carrots and broccoli. The veggies will be a source of the carbohydrates you consume. Try eating vegetables with the lowest amount of carbs in them such as peas, spinach, leaves, lettuce and tomatoes are just some of them.
Cheese. My favorite :). The cheese should be around the size of a match box but it also depends on many other factors.
Meat. Eating meat is preferred when on this diet. Meats like beef, pork and ribs are great. You may eat process meats like pepperoni sticks frankfurters but just check the carbs in it before you eat it. Since you need to eat as little carbs as possible.

What did we learn about the ketogenic diet?

The foods above are an idea of what foods you should eat while on this diet. So you body can use energy directly from your fat source instead of using energy from the carbs your food gives your body. Of course the ketogenic diet will need a lot of more careful planning for it to be successful. Some things you should not forget about is to keep your carbohydrates as low as you possibly can and your fat intake high. Plan carefully, so take more time to read our articles about the ketogenic diet.

Ketogenic Diet Meal Plan & Menu – Information On Ketosis State