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How to Start Keto Diet for Beginners, Simple Keto Diet Food Rules!

How to Start Keto Diet for Beginners, Simple Keto Diet Food Rules!

Learn how to start keto diet for beginners. Simple keto diet food rules. Start the keto diet today! Learn the seven easy food rules that will help you start losing weight now on the keto diet:
Step 1. The easiest way to get started on a keto diet is first to Read Nutrition labels
a. Start by looking at the serving size.
b. Read the total carb count. (focus on total carbs, not net carbs this helps keep it easy and helps maximize fat burning).
b. Read ingredient listing: Ingredients are listed by the percentage of items in the container, the first ingredient is the largest quantity, Look at types of sugars in container

Step 2 Count carbohydrates. When you are starting the keto diet total carbohydrate count should be no more than 20 grams per day for weight loss but can go up 50 grams per day. All carbs should be counted.

Step 3 Make your carbs count. Your keto diet should consist of mostly non-starchy low glycemic index vegetable carbohydrates. The ketogenic diet is a low carbohydrate diet, not a no carbohydrate carnivore diet. No grains, No bread, No pasta, No starchy vegetables, No legumes, No Chips, No sugar.
You should consume 4-6 servings daily. A serving size consists of 1 cup raw or ½ cup of cooked vegetables. Eat non-starchy low glycemic index vegetables.

Step 4. Consume healthy Fats. Keto Healthy Fats Food List:
a. Oils: olive oil, avocado oil, coconut oils, flaxseed oil, hemp oil
b. Butter: grass-fed butter, such as Kerrygold
c. MCT Oils you want C8 to C10 carbon chains
d. Olives
e. Mayonnaise: I prefer Primal Kitchen mayo https://amzn.to/2N1o3NS
f. Avocados – remember these are a fruit, and is made up of carbohydrates and fats, typically ½ avocado per day is okay
g. Nuts: You can have them remember serving size matters!
h. Dairy should be organic: cheese is okay as long as you are not dairy sensitive

5. Consume these proteins: Keto protein food list.
a. Seafood: Wild Caught such as salmon, trout, oysters, sardines, tuna
b. Smoked Seafood: make sure wild-caught and no added sugar, read labels!!
c. Beef: Should be grass-fed, and grass-finished
d. Chicken: no hormones, no antibiotics, pasture-raised.
e. Eggs: brown eggs are the most nutritious, but still pasture-raised, antibiotic/hormone-free, cage-free
f. Deli meats/sausages/bacon – most contain sugar, make sure you check labels and make sure there is no added sugars. I prefer prosciutto, no sugar added bacon.
g. Protein Powders – read labels there are so many that say they are keto but they are not.

6. Consume these condiments and pork rinds: Read labels get sugar-free condiments. Keto healthy condiments food list:
Primal Kitchen https://amzn.to/3e4U7wq brand of condiments and salad dressings
a. Mustard typically has no sugar but always check labels
b. Pickles are great as long as they are no sugar added
c. Broths are great to help replenish electrolytes and tend to have healthy fats I like Kettle and Fire Bone Broth https://amzn.to/2XPtKn0
d. No sugar added pork rinds, they tend to have no carbs, satisfy salt cravings
Epic brand pork rinds https://amzn.to/2B9y4pE are the best I have found
e. Salad dressings: I use olive oil & Braggs – apple cider vinegar https://amzn.to/3hsT3EA

7. For right now don’t over complicate your keto diet foods. Keep keto simple by focusing on:
a. Only 20 grams of carbs per day
b. 2-3 servings of protein per day
c. 4-6 servings of vegetables each day
d. If you need cream in your coffee, use organic heavy whipping creams
e. Drink water, or no sugar added drinks

If you are having trouble losing weight or would like a medically supervised weight loss plan, schedule a free consult with me today! https://www.pinehurstlaser.com

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*This content is strictly the opinion of Pam Bennett, NP and is for informational & educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Neither Pam Bennett, NP or the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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