Diet. Keto. And You.

As mentioned in a previous post, you need to eliminate all the bad foods from your diet. There are no exceptions if you are going to be successful and change your lifestyle. These are processed foods, all bad oils, grains, most dairy, hormone-loaded meats, all types of sugar and low-fat products.

What must you do to change the way you eat?

Eliminate Grains

Grains Are Directly Linked To:
    • Inflammation
    • Gastrointestinal disorders
    • Non-alcoholic fatty-liver disease
    • Higher blood-sugar levels
    • Neurological dysfunction
    • Autoimmune diseases
    • Adverse iron metabolism
    • Leaky gut leading to immune dysfunction
    • Impaired metabolism
    • Excess, inflammatory body fat

    Grains and products that contain them must be eliminated. They consist of wheat, corn, rice, oats, barley, grits, millet, rye and products that contain them.

    Eliminate Trans Fat

    Trans-Fats Sources Include:
      • Hydrogenated vegetable oil
      • Partially hydrogenated vegetable oil
      • Some Industrial Seed Oils
      • Shortening
      • Margarine
      • Deep-fried foods

      Vegetable and seed oils high in polyunsaturated fats have been subjected to destructive high-temperature processing methods, along with the inclusion of chemical solvents.

      Excess Omega-6 is a major inflammatory problem in the lipid layer of the cells because of all the vegetable oils in the American diet. The critical Omega-6/ Omega-3 ratio in a research paper published in The American Journal of Clinical Nutrition, by Loren Cordain, MD et al, believes that the ratio is as high as 16:1, and some doctors claim it is as high as 30:1. Going keto changes it to a healthier ratio of 1:1.

      Also Avoid These Industrial Seed Oils:
        • Corn
        • Canola
        • Cottonseed
        • Hydrogenated vegetable
        • Partially hydrogenated vegetable
        • Peanut
        • Rice bran
        • Safflower
        • Soybean
        • Vegetable
        • Vegetable shortening

        Good Oils

        All of the good oils have one thing in common: they are all cold-pressed. No heat is used in the process, unlike the other plant oils where heat and solvents are used in the process.

        The following are a list of good oils:
          • Avocado oil (can be heated to high temperatures)
          • Almond oil
          • Beef tallow, preferably from grass-fed cattle
          • Butter: only use organic sources
          • Organic chicken fat (grass-fed or organic)
          • Ghee
          • Lard (make sure it is NOT hydrogenated)
          • Macadamia nuts
          • Macadamia oil
          • Mayonnaise (most has carbs, so count them. Duke’s brand is sugar free.) (Chosen Foods Avocado Oil Mayo 0 carbohydrates)
          • Olives
          • Olive oil, organic (do not use extra-virgin olive oil for high-temperature cooking; it is better to use plain olive oil)
          • Organic coconut oil, coconut butter and coconut cream concentrate
          • Organic red palm oil
          • 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.

             Vegetables and Fruit

            Vegetables that are grown above ground are lower in carbs. It is important to get enough in your diet because you will be getting less fiber in your diet going low carb. Limit vegetables that are grown in the ground, especially when you are in ketosis.


              • Alfalfa sprouts
              • Any leafy green vegetable
              • Asparagus
              • Avocado (is a Fruit)
              • Bamboo shoots
              • Banana
              • Beet greens
              • Blackberries
              • Blueberries
              • Bok Choy
              • Broccoli
              • Brussels sprouts
              • Cabbage
              • Cauliflower
              • Celery
              • Celery root
              • Chard
              • Chives
              • Collard greens
              • Cucumbers
              • Dandelion greens
              • Dill pickles
              • Garlic
              • Kale
              • Leeks
              • Lettuces and salad greens (arugula, Bok Choy, Boston lettuce, chicory, endive, escarole, fennel, Mache, radicchio, romaine, sorrel)
              • Mushrooms
              • Olives
              • Onions (limited amounts, as they are higher in sugar)
              • Raspberries
              • Spinach
              • Strawberries
              • Swiss chard

              Most people who have bad reactions to milk aren’t allergic to it, but rather are intolerant to lactose (the sugar found in milk).

              The Worst of Dairy:

                • Low-fat milk and cheese
                • Low-fat yogurt
                • Ice cream
                • Frozen yogurt

                  Eliminate all low-fat and non-fat dairy, ice cream, processed cheese and yogurts with fruity flavors.

                  Dairy That Is Better

                  Raw milk products are preferable. Choose organic if raw products are not available:

                    • Heavy whipping cream
                    • Full-fat yogurt
                    • Raw milk
                    • Dairy kefir
                    • Sour cream (full-fat sour cream–check labels for added fillers)
                    • Full-fat cottage cheese
                    • High-quality cheese
                    • Whey
                    • Butter (grass-fed or organic)
                    • Ghee
                      Nuts and Seeds

                      Nuts and seeds are best-soaked and roasted to remove anti-nutrients. Avoid peanuts, as they are actually legumes.

                        • Nuts: macadamias, pecans, almonds and walnuts are the lowest in net carbs and can be eaten in small amounts. Cashews, pistachios and chestnuts are higher in carbs, so track carefully to avoid going over carb limits. Nuts are also higher in Omega-6 fats, which are inflammatory; so don't rely on nuts as your main protein source.
                        • Nut flours, such as almond flour. I include this because a low-carb food list shouldn't completely exclude baking. Almond flour is a great flour substitute.

                         

                        Beverages

                        Eliminate all soft drinks: including diet soda, energy and sport performance drinks like Red Bull, Gatorade and vitamin water and bottled, fresh-squeezed and refrigerated juice of any type or brand, including all health food brands. No blended smoothies, sweetened teas like Snapple, Arizona or premium brands. All those sweetened coffee drinks like Starbucks. Most kombucha and similar fermented probiotic drinks. All sweetened drinks are the worst offenders because of their concentrated levels of carbohydrates that won’t fill you up.

                        Replacements:
                        • Water
                        • Coffee
                        • Tea (unsweetened)
                        • Herbal tea (unsweetened)
                        • Flavored seltzer water (unsweetened)
                        • Lemon and Lime Juice (fresh squeezed)
                        • Some Kombucha that are low carb (check labels)

                         

                        Sweeteners

                        Eliminate: all sweet foods, candy, baked goods, syrup, donuts, ice cream, milk chocolate, agave, artificial sweeteners, brown sugar, cane sugar, honey, molasses, powdered sugar and any processed sweets.

                        Replacements:
                        • Stevia, liquid preferred as the powdered usually has maltodextrin in it.
                        • Erythritol
                        • Xylitol (keep any food with this sweetener in it away from dogs)

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