Ketogenic diets can be dizzyingly complex.
You want to increase fat and protein, and keep your carb intake low – but not all fats and proteins are the same, and some vegetables have more carbohydrates than others. Oh, and there are a lot of restrictions on fruit.
But don’t worry: we’ve worked together the best and the worst in each category so that you can go to Cato with confidence.
Saturated fat Coconut oil, ghee, grass-fed butter, duck fat, lentils, and pork, which include a healthy immune system, strong bones, and adequate testosterone levels.
Monounsaturated fat Olives, avocados, macadamia and almond oils promote heart health and provide vitamin E. This is important for vision and a strong immune system.
Polyunsaturated omega-3s To prevent heart disease and stroke and lower blood pressure, wild salmon, sardines, and permanently cut seafood.
Medium chain triglycerides, Fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCT boosts metabolism and renewal.
Better grease and oil Such as sunflower, canola, soybean, grape and corn oils, which process at high temperatures, produce free radicals that can damage cells.
Trans fat, Such as margarine and other spreads, which help in weight gain, increase the risk of stroke.
Meat and offal (Such as tongue, liver, heart) from grass-fed or grazing animals. It is low in calories and contains tons of antioxidants as well as vitamins such as A and E.
Caught in the wild and constantly cultivating seafood, Which is high in omega-3 fatty acids and is better for the environment than farmed fish.
Free range organic eggs, Which contains more vitamins A and E, beta carotene and omega 3 fatty acids than the cultivated variety.
Factory-treated animal products and seafood, Which are low in nutrients and often worse for the environment than their healthy counterparts. And processed sausages and hot dogs, most of which do not contain nitrates, contain a preservative that is linked to cancer.
Deep-leafed greenSuch as Swiss chard, spinach, kelly and lettuce.
Lower carb veggiesSuch as cucumber, celery, asparagus, squash and zucchini. Mustard vegetables such as cabbage, cabbage, broccoli, and Brussels sprouts; Night shades, such as eggplant, tomato and pepper. Root vegetables, such as onions, garlic, and radishes, and seafood, such as nouri and combo. The guidelines are simple: focus on the dark, leafy greens, and then the things that grow on the ground, then the vegetables.
Starchy, high carb vegetablesFor example, potatoes, peas, corn, yams, parsnips, beans, yams and beans are nutritious foods that work well in the diet of a person who wants to be healthy and fit. – Go for ketosis
Full fat dairy productsSuch as yogurt, cottage cheese, cream, sour cream, goat cheese, and other things. Note: Milk should be eaten sparingly, but when you eat it, stick with plenty of fat, as it is more filling and nutritious.
MilkBut cheese is not off the list because it contains a lot of lactose, a form of sugar, which makes it high in carbohydrates. When cheese is made, all the sugar is eaten by the bacteria and converted to lactic acid, which lowers the carb content. Low- and low-fat dairy products should be avoided as they are over-processed, releasing nutrients such as fatty acids that make you feel full. In addition, sugar is often added to compensate for loss of flavor and texture, so some actually contain more sugar than whole-fat milk. Also compete with sliced cheese, as it contains carb potato starch which prevents it from sticking together.
Nuts and seeds
Macadamia nuts, pecans, walnuts, almonds, flax seeds, and sunflower seeds. Be careful when eating nuts, as they are high in calories and can easily exceed your carb intake for the day.
Cashews, pistachios and chestnuts are very high in carbs for nuts, and should be avoided.
Avocados are low in carbs and high in fat and fiber. Berries are fine because they have almost no carb content. And 1 cup of tomatoes contains only 6 g of carbs.
Generally, dried or otherwise fruits are forbidden because they contain high amounts of sugar and carbs.
Water, sparkling water, salts, black coffee, tea without loss and herbs, milk without peeled milk, wine, light wine and wine. Caffeine is good for most people. Don’t just go for sugar or milk. The same thing happens with tea and nut milk. Moderately low carb alcohols are fine, especially if you are in a position where you are just trying to maintain weight.
Soft drinks, fruit juices, sweet wines, craft beers, and flavored wines Too much sugar and / or carbs is allowed if you are serious about cato. Some people drink food, or drink “zero” soft drinks, but avoid them if you can because citric acid and aspartame are often found in them and can derail your ketosis journey.
Sweeteners like it Stevia, erythritol, and xylitol You can be a part of the Cato Diet, but try to buy only the pure version, as powdered products usually contain a small amount of sugar as a bulking agent.
انولن A sweet and starchy plant fiber that helps regulate blood sugar.
Monk Fruit Powder It is 300 times sweeter than sugar and does not have a bitter taste like stevia.
70% cocoa dark chocolate And cocoa powder is full of antioxidants.
Sugar, high fructose corn syrup, honey, and oatmeal Need to dig Even if honey and egg yolks are healthy whole foods, sugar is still sugar and will keep you away from ketosis.
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