When you’re trying to lose weight with Keto diet, try to get the majority of your food from whole food sources rather than processed foods. Consume the recommended daily allowance of protein to maintain and repair your body's tissues.
"zero carbohydrates," we refer to foods and beverages that have less than one gram of net carbs per serving and aren't often taken in amounts that would have an adverse impact on your daily carb intake.
A balanced keto diet is built on the foundation of healthy fats. At practically every meal, you should choose zero carbohydrate fats like extra-virgin olive oil, grass-fed butter and ghee, coconut oil, MCT oil, avocado oil, and animal fats (like lard).
Eat these…
- Select mainly keto-friendly foods with little to no net carbohydrates
- High-fat dairy in moderation
- Berries, green leafy vegetables, avocados, and nuts and seeds in moderation.
- Eat a moderate amount of protein so you're just kind of eating enough to replace muscle turnover to keep the body going and to help build muscle if you're working out. Consume 0.8 to 0.1 grams of protein per pound of lean body weight that you have, so obviously the higher amount of protein you eat, the longer you'll feel full.
- You can get protein from common meats including pork, beef, and poultry. Meals can be made more interesting and varied by using uncommon meats like veal, lamb, game meats like elk and deer, and exotic meats.
- Look for meats that have been pasture- and grass-fed wherever you can.
- Another excellent source of protein is fresh and canned fish, many of which include healthy omega-3 fatty acids. Cod, flounder, sole, and haddock are white, flaky fish that are delectable. Other fish include salmon, tuna, halibut, swordfish, sardines, Spanish mackerel, trout, and others that are fatter and more savory. Canned or fresh wild-caught salmon and sardines without any additional ingredients is the healthiest choice.
- Liquid stevia, monk fruit extract or mixes, erythritol, and liquid sucralose are examples of sweeteners with zero carbs. Use erythritol or monk fruit as substitute sweeteners, and almond and coconut flour as keto-friendly flours. Make sure any of these don't have any additional additives, such maltodextrin.
- It's best to stick with things like steak, chicken, and fish, which are all acceptable restaurant fare
- Mexican food - a taco salad but then tell them no beans, no rice, and no tostada
- keto snacks to replace the on-the-go meals are seaweed, jerky, biltong, pemmican, and other types of preserved meat, as well as pepperoni pieces, keto pig rinds, canned fish, and canned meat.
- For condiments use salt, black pepper, dried oregano, rosemary, thyme, basil, chives, and dill. Some condiments, such as mustard and sugar-free spicy sauces, can give a ton of taste with very few carbohydrates.
- Water, sparkling water, as well as unsweetened tea, black coffee, and other beverages.
- Energy drinks without sugar or carbohydrates, diet soda and other sugar-free diet drinks, diet drink mixes, and drink enhancers. (Caveat: you may experience long-term sugar cravings after consuming sweetened beverages)