September 22, 2019
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Keto Diet Menu – Plan to Lose Weight In Just 7 Days with a Ketogenic Diet


in this video we’ll discover what to eat
on a keto diet menu. some people associate the
keto diet with the bad word fat and are
quick to dismiss it nothing could be
further from the truth
fat is allowed because it’s converted
into energy our body needs healthy fats
to thrive other foods on the diet could
not be healthier when you’re eating
ketogenic you’re filling your body with
nutrition let’s take a look at the food
you’ll be eating as this plan to lose weight
has already pointed out the elimination
of processed foods and sugar is one of
the best things you can do for your
health in general processed foods are
filled with toxic preservatives that do
nothing for you but rob you of your good
health fresh is always better when
purchasing anything at the market get
into the habit of reading labels they
can be very sneaky and revealing keep
your carbohydrates under fifty grams a
day and you’ll feel the difference a
stricter ketogenic diet will contain
approximately 20 grams of carbs a day
foods to eat on a ketogenic diet one
seafood everybody knows about the
healthful fatty acids vitamins and
minerals and seafood very few of us eat
enough the keto diet menu encourages the
consumption of all things from the sea
shrimp and crabs are carb free and other
shellfish contain only a low amount of
carbohydrates fatty fish such as salmon
and sardines are highly recommended
because of their high omega fatty acid
content fish truly is brain food enjoy
at least two servings or more of seafood
a week on the keto diet simple canned
tuna counts as seafood two vegetables
can a diet that recommends unlimited
green leafy vegetables be anything but
healthy they are extremely low in
carbohydrates and bursting with vitamins
antioxidants and the fiber we need daily
green vegetables such as broccoli
spinach and kale are believed to
decrease the risk of heart disease and
cancer cauliflower and turnips can be
prepared to look and taste like rice or
mashed potatoes with much less starch
and carbohydrates starchy vegetables
such as potatoes or beets do have
carbs and should be limited on the keto
diet three dairy foods there are
cheese’s to satisfy everyone’s tastes
they are high in fat content for energy
high in protein and calcium and low in
carbohydrates yogurt and cottage cheese
are a great source of protein and
calcium they are low carb and fit well
into the ketogenic lifestyle be sure to
stick with plain yogurt as the flavor
types contain a lot of sugar as are the
so called low fat versions of yogurt you
can flavor yogurt and cottage cheese
yourself with a few berries and nuts 4
avocados avocados are truly a superfood
they are high in important vitamins and
minerals including potassium according
to a study avocados are also believed to
help lower cholesterol by 22 percent
loaded with nutrients and delicious
tastes avocados only have 2 grams of net
carbs rates use them in salads and
sandwiches 5 meat and poultry the keto
diet lets you eat plenty of meat meat
contains very few carbs and is high in
protein to help you build muscles
whenever possible choose healthy
grass-fed meats which are higher in
fatty acids 6 eggs eggs are high in
protein and contain a mere 1 gram of
carbohydrates as they are also
inexpensive they’re ideal for anyone on
a ketogenic diet eggs also make you feel
full thereby helping you eat less
many people take pride in consuming only
the whites of eggs but the true
nutrition lies in the yolk so be sure to
eat the egg in its entirety 7 coconut
oil too many people are unfamiliar with
coconut oil
another superfood it is perfect for
people dealing with diabetes and has
been used with Alzheimer patients
coconut oil can be used in most recipes
in place a butter or oil you can also
use it for frying and sauteing 8 dark
chocolate did you know that dark
chocolate has a high amount of
antioxidants as a matter of fact dark
chocolate is reaching superfood status
chocolate with 80 percent or higher real
cocoa powder can lower your blood
pressure an ounce of 80 percent
chocolate contains 10 grams of
carbohydrates so it definitely counts as
a healthy snack keep in mind the lower
of cocoa content the less healthy the
chocolate will be milk chocolate does
not count as healthy chocolate foods to
avoid on a ketogenic diet the keto diet
has a lot less restricted foods than
many other diets sugar of course should
be avoided that doesn’t mean you can’t
enjoy sweet desserts
there are many keto diet menu friendly recipes
that substitute unsweetened applesauce
for sugar in baked goods substitute
sweeteners such as stevia can also be
used in moderation keep in mind that
fruits are healthful but they do contain
a great deal of sugar so limit the
amount you eat to just a few slices a
day fruit juices are concentrates that
have vitamins but lack fiber and their
sugar content is extremely high read the
label on any bottle of juice before
buying the best juices are green with
just a hint of fruit for flavoring be
careful with cereals most are packed
with sugar and robbed of any nutrients
many claim nutrition added but all that
means is that all the nutrition has been
removed and they have returned a small
amount 100% brand cereal will fit into
your keto diet and you can sweeten it
with a handful of berries just be sure
to examine all the labels in the cereal
aisle this can be very tricky
also remember that honey 2 is a sugar
totally emit white starches from your
diet
they are nothing but empty calories this
includes white bread pasta and rice buy
the whole grain version instead and
enjoy in moderation legumes and beans
are healthy for you but they are high in
carbohydrates you can have them
occasionally just make sure you keep it
within your daily 2250 carb gram count
alcohols tend to be empty calories but
certain spirits will be better for you
than others
beer is filled with carbs and should be
off your keto diet the expression beer
belly exists for a reason enjoy a glass
of wine instead of course there are
variances and different types of wines
dry wines contain a minimum amount of
sugar while sweet dessert wines contain
much more pure alcohol
whiskey and vodka are carb-free but they
do contain calories so have a care
mixing alcohol for fancy cocktails
usually creates a haven for sugar so
avoid those wine coolers maybe a tasty
treat but in reality they’re just sugary
sodas with some added alcohol they
should definitely not be on your keto
diet menu at any time

Randall Smitham

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