KETOGENIC DIET: What We Should Eat And What We Shouldn't.

There are certain foods you should eat and certain you should not. Here, is the list of some of the worst and best foods for someone on a ketogenic diet.

Foods to Avoid.

Any food that's high in carbs should be limited.

Here may be a list of foods that require to be reduced or eliminated on a ketogenic diet:

• Sugary foods: Soda, fruit crush, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and sometimes high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: thanks to their carb content, many alcoholic beverages can throw you out of ketosis.
• Sugar-free diet foods: These are often high in sugar alcohols, which may affect ketone levels in some cases. These foods also tend to be highly processed.

SUMMARY

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

Foods to Eat

You should base the bulk of your meals around these foods:

• Meat: meat, ham, sausage, chicken, and turkey.
• Fatty fish: like salmon, trout, tuna, and mackerel.
• Eggs: search for pastured or omega-3 whole eggs.
• Butter and cream: search for grass-fed when possible.
• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Primarily extra virgin vegetable oil, copra oil, and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
• Condiments: you'll use salt, pepper, and various healthy herbs and spices.

It is best to base your diet totally on whole, single-ingredient foods. Here may be a list of 44 healthy low-carb foods.

SUMMARY

Base the bulk of your diet on foods like meat, fish, eggs, butter, nuts, healthy oils, avocados, and many low-carb veggies.



Tips for Eating Out on a Ketogenic Diet
It is not very hard to form most restaurant meals keto-friendly when eating out.

Most restaurants offer some quite meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.

Egg-based meals also are an excellent option, as an omelet or eggs and bacon.

Another favorite is bun-less burgers. you'll also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.

At Mexican restaurants, you'll enjoy any sort of meat with extra cheese, guacamole, salsa, and sour cream.

For dessert, invite a mixed cheese board or berries with cream.

SUMMARY
When eating out, select a meat-, fish- or egg-based dish. Order extra veggies rather than carbs or starches, and have cheese for dessert.