A Basic Guide to Keto Diet!

1. Keto-Friendly foods:

While following a ketogenic diet, meals and snacks should center around these foods;

• Meat
• Poultry (Chicken, and turkey)
• Fatty Fish (Salmon)
• Eggs (Pastured, Organic whole eggs)
• Full fat cheese: 9Cheddar, mozzarella, goat cheese cream cheese)
• Full-fat dairy (Butter, cream, yogurt)
• Nut Butter (Natural peanut butter, almond, and cashew butter)
• Non-starchy vegetables ( Broccoli, mushrooms, greens, peppers, tomatoes)
• Nuts and Seeds(almonds, walnuts, peanuts, flex seeds, pumpkin seeds)
• Condiments (Salts, pepper, spices, herbs, lemon juice, vinegar)
• Bulletproof Coffee (Black coffee with 2tbsp of coconut oil)

2. Foods to avoid on Keto:

Foods rich in carbs should be avoided;

• Sweets and sugary foods:

Ice cream, sugar, candy, maple syrup.

• Bread and baked food:

White bread , whole-wheat bread, cookies, doughnuts, rolls, pizza, crackers.

• Pasta:

        Spaghetti and noodles.

• Starchy vegetables:

Potatoes, sweet potatoes, corn, peas, pumpkin.

• Beverages:

Coke, Pepsi, drinks

• Sauces:

Barbecue sauce, dipping sauces, sugary salad dressings.

3. Keto friendly beverages:

• water:

It is the best source of hydration and should be consumed in the whole day.

• Sparkling water:

It is an excellent soda replacement.

• Unsweetened Coffee:

Add heavy cream to it for flavor.

• Unsweetened Green Tea:

It’s delicious and has lots of health benefits.

4. Keto-friendly fats:

-Animal fat, preferably from pastured or grass-fed animals.

-Olive oil

-Coconut Oil

–Fatima Ali