06/30/2020
Hope this helps... it was very helpful for me If your new to keto?
- Meats: ZERO CARBS
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/ Lobster- Go crazy, use lots of butter!
• Pepperoni
-Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta- Freezes well, very versatile
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it's under 75 cents per 8oz.
- Vegetables: No potatoes! Get your carbs from above ground veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avacado- Awesome source of natural fat!
• Eggplant
• Brussels sprouts
• Tomato
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Cucumber
• Peppers- Jalepeño, banana, green/ red/ yellow/ orange bell
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!!
• Celery- Great with cream cheese or all natural peanut butter!
• Cabbage
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Olives
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use somewhat sparingly, to taste
- Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Lemon/ Limes- Adds great flavor!
- Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Pecans/ Brazil (4g)
• Macadamia (5g)
• Hazelnut/ Walnut/ Peanut (7g)
• Pine (9g)
• Almond (10g)
• Pistachio (18g)
• Cashew (27g)
- Oils/ Fats
• Coconut Oil
• Butter: Kerry Gold is best but just make sure it's REAL butter and not a spread or margarine
• Olive Oil
• Vinaigrette
• Hollandaise
• Bacon/ sausage grease
• MCT oil- easily ordered online/ in specialty stores
-Dressings/ Condiments/ Fats
• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there's tons of brands, so you can find one you love!
• Mayo- Natural/ organic is best, but I use Hellmann's all the time.
• Aioli
• Heinz "NO SUGAR ADDED" Ketchup or sugar free ketchup
• G. Hughes brand sugar free BBQ sauce
• Yellow/ Spicy Brown Mustard
• Soy sauce
• Hot sauce
- Liquids: Use as base for sauces/ soups
• Heavy Whipping Cream (HWC)
• Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome!
- Snacks
• Pepperoni
• Slim Jims/ jerky (watch carbs)
• Homemade cheese its/ tortilla chips
• Cheese
• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)
- Drinks
• WATER- Lots of it!
• Crystal Light- Tons of options and very convenient!
• Tea with stevia
• Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint *BOOM* Homemade creamer!
- Alcoholic Beverages
• Beers (grams of carbs per 12 oz serving)
▪ Bud Select 55 (1.9)
▪ MGD 64 (2.4)
▪ Rolling Rock Green Light (2.4)
▪ Michelob Ultra (2.6)
▪ Bud Select (3.1)
▪ Beck's Premier Light (3.2)
▪ Natural Light (3.2)
▪ Michelob Ultra Amber (3.7)
▪ Coors Light (5)
▪ Amsterdam Light (5)
▪ Bud Light (6.6)
• Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)
- Sweeteners
• Stevia drops (0g)
• Erythritol (0g)
• Truvía (0g)
• Monkfruit (0g)
- Other common Ingredients I use
• Almond flour or coconut flour
• Spices: Garlic powder, onion powder
- Dont forget your electrolytes, they are needed daily.
• A good form of electrolytes is:
• Powerade zero
• Pickle juice
• Pink Himalayan salt added to your food
- Strict keto - counts all macros, does not eat processed foods.
- Lazy keto - doesn’t track all macros, still eats processed foods, as long as they are on plan
- Macros are a break down of the calories you intake for the day. Which should be :
• 5% carbs
• 20% protein
• 75% fat
- Carbs are a limit - try not to go over your carb limit. 20 NET CARBS!
- Fat is a lever - you don’t have to meet your fat macro, it’s simply there to help you get full.
- Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.
