Starting Keto Lesson 4; Adding Fat or Protein

The Keto diet is basically to eat:
75% fat, 20% Protein, 5% or less in carbohydrates per day. (20 grams of carbs or less per day)
Eat FAT to Burn FAT…
Eat sugar to burn sugar and store fat.

*****My Ketogenic food list*****

***Eggs!***
Fried, boiled, scrambled, deviled!

***Meat***
Basically any meat!
*Without breading!*
Pig
Cow
Chicken (with or without skin)
Turkey
Fish
Shrimp
Lamb
Deer
Duck
Hot Dog’s and Sausages have great fat/protein ratios
*Johnsonville Better with Cheddar smoked sausages.
*Hot Wings, bone in without breading (Friday’s in the freezer section has a low carb buffalo wing, but check the label, 3 carbs per 1/2 the box 6 carbs for the whole box)
Garlic Parmesan Wings (un-breaded)

For Keto it’s best if the Fat Grams double the Protein Grams but if they don’t you can add fat by using healthy cooking oils like coconut oil.
(Wild caught, grass feed meat, and organic, meat, fish, and eggs are better for you, but eat what you can afford!)

***Keto Veggies!***
Green Leafy veggies!
Kale, spinach, lettuce, (Yes salads are great for keto!)
Peppers
Cucumbers! (includes pickles)
Broccoli (with or without cheese!)
Cauliflower
Celery

This is not a complete list.
(Watch out for carrots and potatoes because they are carby and starchy turning to sugar in your gut! (Not keto friendly)(Never eat Corn!)

***Fruit***
Avocado
Small Berries Like Blueberries, black berries, strawberries (but watch the carbs)

It’s best to only have fruits other than avocado on rare occasions. While fruit is not necessarily bad for you, it’s bad for the keto diet. The natural sugars in fruit can keep you out or kick you out of ketosis.

***Cheese***
Most cheese is fine, just check the label for carbs

***Salad dressings****
There are a lot of Salad Dressings that are low in carbs
Just check the label before you buy.
(My fav is the Kraft Classic Ranch, I actually get a lot of my Keto fat from Ranch)
Note: Salad Dressings in restaurants often have higher carbs)

***Adding something Crispy!***
Pork Skins
Pork Cracklin’s
Bacon Bits
Cheese Crisps
Fried Onions
Wantons
(Use some caution, these often have some carbs)

***Adding taste***
Mustard
Mayonnaise
A1 (mind the carbs)
Ketchup (use gently mind the carbs)
Salsa
Cheese Dip
Real Butter
Garlic Parmesan Dressing
Ragu Cheese Sauce
Alfredo Sauce

***Nuts and Seeds***
Most are OKAY but use caution because they add up in both carbs and calories fast!
Peanut Butter is okay but again check the label and mind the carbs

***Keto Sweets***
Cool Whip!
Sugar Free Jello
Sugar Free pudding

Russel Stover has some Stevia sweetened candies, but they are high in total carbs and calories. Use rarely and in small amounts)

***Drinks and Liquids***
WATER
Diet Soda
Coffee (no sugar)
Powerade ZERO
Zero drinks
Coffee
Zevia
Swiss Miss *Sensible Sweets* (look for the 4 carb per packet)

Bone Broths (chicken/beef)
Coconut Milk (they also have caned Coconut milk)
Almond Milk
Heavy Whipping Cream

***Best Cooking Oil***
.
Real Butter (best just to add for taste, low smoke point)
Coconut Oil (Good option)
Olive Oil (good for low temps but better to just coat foods/add taste)
Avocado Oil (good option)
Bacon grease, Talo, Real lard, (animal fats) (decent option)
Ghee
Palm Fruit oil
Hazel Nut oil
Macadamia nut oil

***Spices***
Most spices are fine but if you are concerned about one
hit google 🙂 Type in “Pepper Nutrition” and the nutrition facts
will come up 🙂
pink Himalayan salt is preferred over white table salt for it’s
much better nutrition.

***EATING OUT***

Just stick to meat, cheese, eggs, and veggies (salads)

Salads (fast food dressing sometimes have higher carbs)

Bun-less burgers

Grilled Chicken

Beef N Cheddar (no bun ever) (Arby’s)

Taco’s without shells/chips

Blackened Chicken tenders (popeye’s)

Steaks and Salads!

Hot Wings (No breading)

For more food choices on keto stay tuned to my Foods Playlist!

https://www.youtube.com/watch?v=eNQMP3aebAo&list=PL7Ydcbibta_C8FFCkpyt8FSDTXsrpAU6w />
To Find out Your own personal Macro’s and Calories
(I use the moderate setting)
https://ketodietapp.com/Blog/page/KetoDiet-Buddy

My social media!
Instagram
https://www.instagram.com/diamond_bbw_100kt/
MyFittnessPal
http://www.myfitnesspal.com/profile/Diamondbbw
Pinterest
https://www.pinterest.com/joaniesutphin3/
Twitter
https://twitter.com/DiamondBBW
Email
[email protected]
Paypal
[email protected]
My Amazon wish list.
https://www.amazon.com/gp/registry/wishlist/DKSUZYP1WKDE/ref=cm_sw_em_r_z_g__wb
Complete KETO Food List
https://www.facebook.com/joanie.sutphin.3/posts/2020671691293864

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