Keeping your total carbohydrates low is key for the Ketogenic Diet, but more importantly, keeping the Net Carbohydrate amount between 20-30 grams is critical for success. The Keto 90 Lifestylie focuses on a diet high in healthy fats, moderate amounts of protein, and low in healthy carbohydrate sources.
Vegetables & Fruits
Vegetables are the most nutrient dense foods that you can consume. The best types of vegetables for the Ketogenic Diet are ones that are highly dense, meaning packed with vitamins and minerals, have some protein, and are low in sugar and carbohydrates. Usually these vegetables are bitter, green, dense, and leafy. Spinach, kale, broccoli, asparagus are great go-to vegetables on the Ketogenic plan. Stay away from vegetables that are sweet, their sweetness is due to their sugar content. The same can be said about fruit. Sweeter, riper fruits are higher in sugar. Below you will find approved vegetables and low-glycemic fruits that are great for a keto diet.
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Because most of the approved protein sources on the Ketogenic Plan are animal based, the plant based proteins often contain a lot of carbohydrates and not enough fat, the quality of where you get your protein is key. Look for terms like organic, grass fed, pasture raised, and without antibiotics or hormones when choosing your meats. Contrary to what you’ve been taught, you want to reasonably choose fattier cuts of meat on the Ketogenic plan because they will contain more fat and a bit less protein.
NOTE: If you will be adding deli meats, sausage and bacon to your program, make sure they are nitrate-free and contain no artificial ingredients or preservatives.
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For those that have the ability to tolerate dairy, two sources can be highly beneficial in the Ketogenic Plan. Heavy creamer, that can be used in the JavaFit Metabolizer, and Half and Half which can be mixed with the Ketogenic Shake can enhance the amount of healthy fat without adding too many carbohydrates. A general rule is to use only full fat products and foods. Foods like sour cream, cheeses, milks, and yogurts should be full fat.
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Nuts & Seeds
First off, peanuts are NOT nuts, and they are not recommended on the Ketogenic Plan or health in general. Peanuts are a legume, or bean, and because they are a “nut” grown underground with a soft shell they can be highly vulnerable to mold and bacteria. Roasting nuts is also not a very good thing, roasting has been shown to damage nutrients in the nuts, including decreasing the availability of beneficial fatty acids and amino acids. The best way to consume nuts is to soak them for 8-12 hours, this will remove the phytic acid which is found in the coating of nuts and seeds. Phytic acids acts as a “anti-nutrient” and can leach nutrients from the body, especially minerals.
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Seasonings & Spices
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