Fish - Salmon, sardines, tuna, trout, mackerel, halibut, cod.
Eggs - Choose quality and ideally organic.
Low Carb, Low Starch Veg (grown above ground) & Fruit – spinach, kale, broccoli, cauliflower, asparagus, aubergine, tomato and other leafy greens.
Fruit - small quantities of blueberries, strawberries, raspberries and avocados.
High Fat Dairy – hard cheeses (cheddar, feta, parmesan), soft cheeses (mozzarella, brie, blue, Monterey), spreadable (cottage cheese, cream cheese, sour cream), high fat heavy cream, grass fed butter. Also give coconut yoghurt a try which is non dairy.
Nuts and seeds – macadamias, walnuts, almonds, cashews, sunflower seeds, chia seeds, flaxseed - keep them naked and natural.
Condiments: Mayonnaise (made with olive oil or avocado oil), Mustard, Pesto.
Grass fed and Organic where possible. No need for nasty ingredients!
The more restrictive you are on your carbohydrates (20g -30g per day), the faster you will enter ketosis. Head over here for a bunch of delicious recipes or check out this low carb cook book.
Let’s not be anti-social...
If you’re anything like us, you’re a freakin human being who likes to enjoy life, so you’re probably going to indulge in the odd tipple and something ‘sweetish’. We all deserve a little treat now and then and we know there’s often a birthday, a wedding, Easter, Christmas so try these…
Alcohol: Dry wine (regular red or dry white wine), BRUT champagne, whisky, brandy, vodka, gin with zero sugar mixers and cocktails without sugar. See our guide to ‘a tipple’.
Dark chocolate: A square with cocoa above 70%, can often hit the spot. Or go for it and try some 85% gourmet chocolate shaved over whipped cream, berries, nuts, Chia seeds and coconut flakes or try Puriton mix of your taste.
A big shout out to Chia seeds....they are a fibre & Omega 3 powerhouse, rich in bone-strengthening minerals. And so convenient to sprinkle on...well, pretty much everything!
We know it’s a food ‘jungle’ out there and it’s confusing. So here’s a basic shopping list for you at Amazon to get you started on your KETO journey.
AVOID HIDDEN CARBS and BAD FATS!!
Our food environment works hard to make us rely on sugar for energy. Shame on them. They make a bucket load of money from us too!
Carbs are hidden everywhere, in “healthy” snacks, beverages, condiments and restaurant meals. If you’re not careful, you can easily overdo the small number of daily carbs you can eat on a keto lifestyle which is around 20-30g if you’re being strict.
Want to know how easy it is to hit or pass your daily carb limit?
A medium banana = 27g of carbs.
A Nature Valley Oats ‘n Honey Crunchy Granola bar = 31g of carbs.
A medium baked potato = 37g of carbs.
One small buttered popcorn = 37g of carbs.
A grande mocha Frappuccino with regular milk = 61g of carbs.
A 330ml can of Coke = 35g of carbs.
KIND bars = 21g of carbs. Not so KIND after all!!
If you wolf down too many carbs, your body will switch back to burning glucose, not ketones, and you’ll no longer be in a fat burning state. Remember: sugar makes you fat! It’s directly converted to fat by our livers and destroys our appetite control, meaning you’ll want to eat more of everything!
You can avoid eating excess carbs by:
Sticking to real food. Avoid packaged meals and snacks as often as possible.
Always read labels at the supermarket. Aim for less than 5g sugar per 100g.
Cook at home more often in good healthy oil.
Google unfamiliar ingredients. If possible, check the nutritional info for the places you frequent. There’s tonnes of nutritional facts online, here’s a few for you:
Be selective in the quality of your fats. Omega 3, 6 & 9 are all important however most Western diet munchers consume far too much omega 6 fatty acids and not enough Omega-3 so their ratio is imbalanced and this can further lead to chronic inflammation! And you don’t want that. Seriously! You can test your ratio with this. They'll send you a detailed report of your fatty acid profile and key biomarkers, together with a personalised omega-3 dose requirements.
Dislcaimer: We’re not doctors. We have summarised key messages for an easy read and are firm believers ketones are the only fuel we need for our bodies to glow and excel inflammation free!
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