Kindle Notes & Highlights
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January 3 - January 3, 2020
Meats It is preferable to eat unprocessed meats that come from grass-fed animals and organic farms. If you do eat processed meats, make sure they contain under 5% carbs. As far as the quantity, you must stick to a normal intake. Meats are high-protein foods and, if you eat too much meat, you will get excess protein, which is not compatible with a keto diet. The body will convert the additional protein and not the fat, into glucose and fuel the body. This can cancel completely or at least reduce ketosis, the very essence of a ketogenic diet.
Fish and seafood There are no restrictions as far as this category of foods is concerned. Fatty fish is particularly popular in a ketogenic lifestyle. Salmon, mackerel, or tuna are great options.
As far as quantity is concerned, 3-6 eggs per day is a healthy intake.
Berries, melons, stone fruits, avocados, and tomatoes are some of the most popular choices due to their low-carb content. Apples and bananas, on the other hand, are high in carbs, and less compatible with a keto diet.
No matter how you look at it, fruit is sugar.
Favourite choices include cabbage, green beans, cauliflower, broccoli, and zucchini.
High-fat Dairy So many people that go for a keto diet choose it because they can finally eat all those tasty high-fat dairy products. In fact, lighter versions, or diet versions, contain a lot of added sugar, i.e., carbs. Favourites include full-fat cheese and butter. A moderate amount of high-fat yogurt is fine, but don’t overdo it.
Also, not all nuts are low-carb so stick to whole nuts, pecans, macadamia nuts, rather than cashew nuts.
It is preferable you have your coffee black, but you can add a little cream or milk. Unless you drink 5 large coffees every day, you should be fine.
Essentially, no sugar translates into no fruit juice, no soft drinks, no vitamin water, no sports drinks. Next, you must avoid another category of sugar-packed foods: sweets, homemade or processed, it doesn’t matter. Keto says no to cakes, candy, cookies, donuts, chocolate bars, frozen treats, or breakfast cereals.
Starch Another no-no in the keto diet is starch.
The obvious are pasta, bread, pasta, and rice, muesli – wholegrain or not. Legumes are also high-carb, especially beans and lentils. Some
