Ketogenic Food List: WHAT TO EAT ON KETO DIET | What Is Ketogenic Diet?

Low Carb Recipe + List of Keto Brands: https://fb.watch/4xIRG_qX9r/

Keto – Low Carb Food Guide:

・OIL/COOKING OIL・
✔️Sesame Oil
✔️Avocado Oil
✔️Coconut Oil
✔️Extra Virgin Oil
✔️Hazelnut Oil
✔️Walnut Oil
✔️Lauric Oil
✔️Palm Oil
✔️MCT Oil
✔️Ghee
✔️Lard (Pig Fat)
✔️Tallow (Beef Fat)

・Good Source of FATS・
✔️Avocado
✔️Olives
✔️Chia Seeds
✔️Flaxseed
✔️Nuts
✔️Nut Butter
✔️Fatty Fish (Salmon, Tuna, Mackerel)
✔️Eggs
✔️Cheese
✔️Coconut Oil
✔️MCT Oil
✔️Heavy Cream
✔️Full Fat Greek Yogurt
✔️Full Fat Coconut Milk
📌Limited intake sa NUTS dahil may carbs.
📌Kung kaya ng budget, go for GRASS-FED products.

・Good Source of Protein・
✔️LAHAT NG MEAT, POULTRY, EGGS, SEAFOODS AND FISH
✔️Processed meat are ok BUT make sure na walang bad ingredient.
📌Always choose fatty parts over lean parts para more on fats pa din. Too much protein will be converted to glucose kaya make sure to not eat too much.
📌If you don’t like fatty fish/protein, ok lang. Bawi na lang sa pag-add ng side dish or dips na high in fat. (Ex: Cheese, Avocado, add ng Olive Oil sa salad)
📌ALWAYS choose “real” meat over processed meat. (Ex: pork chops over hotdogs)
📌Kung kaya ng budget, go for GRASS-FED meat.
📌If you are doing 0g carbs or trying to lose weight, stop muna sa processed meat.

・VEGETABLES・
✔️Bean Sprouts or Togue
✔️Green Beans or Sitaw
✔️Alfalfa
✔️Asparagus
✔️Bamboo Shoots
✔️Bellpepper
✔️Bok Choy
✔️Brocoli
✔️Brussel Sprouts
✔️Cauliflower
✔️Celery
✔️Cucumber
✔️Eggplant
✔️Nori
✔️Artichoke
✔️Mushrooms
✔️Okra
✔️Snow Peas
✔️Zuchinni
✔️Water Chestnut
✔️ALL GREEN LEAFY VEGGIES
📌Eat 1-2 cups a day ng green leafy veggies para maiwasan yung mga keto side effects like hypokalemia (low potassium) and hyponatremia (low sodium).
(Watch this video for more info: https://www.youtube.com/watch?v=4V3VyGM5oqM&t=295s)
📌Unli-Green Leafy Veggies per day kung nagmmaintain na lang ng weight.
📌Carrots is ok ONLY if you are just maintaining your weight.
📌Jicama, Turnip or Singkamas is ok ONLY if you are just maintaining your weight.
📌Rutabagas is ok ONLY if you are just maintaining your weight.
📌Radish is ok ONLY if you are just maintaining your weight.
📌Onion, Garlic, Ginger – High Carb pero kung gagamitin lang na pang-gisa, pwede na din. BUT siguraduhin na pampalasa lang. NOT ADVISABLE KUNG nagsstart ka pa lang and hindi pa narreach yung goal weight.

・FRUITS・
ALL FRUITS are high carb EXCEPT:
✔️All kinds of berries (strawberries, blueberries, raspberries.. etc)
✔️Lemon
✔️Lime
✔️Avocado
✔️Olives
✔️Grapefruit
✔️Tomatoes (raw dapat)
✔️Coconut
✔️Watermelon
📌LIMITED INTAKE PO TAYO SA FRUITS KAHIT ALLOWED PA SINCE MAY SUGAR/CARB CONTENT PA DIN SILA.
📌If you are doing 0g Carbs, skip muna sa fruits.

・NUTS・
✔️Pecans
✔️Brazil Nuts
✔️Macadamia Nuts
✔️Walnuts
✔️Hazelnuts
✔️Pine Nuts
✔️Almonds
✔️Peanuts
✔️Pistachios
✔️Cashews
📌Peanut butter, Almond butter, other types of nut butter is ok BUT make sure na walang other ingredient.

・CONDIMENTS AND ALTERNATIVES・
✔️Coconut Flour
✔️Almond Flour
✔️Psyllium Husk
✔️Ground Flax or Flax Meal.
✔️Coco Aminos (substitute for soy sauce)
✔️Shirataki Noodles
✔️Shirataki Rice
✔️Unsweetened Almond Milk
✔️Unsweetened Coconut Milk

・SUGARS and SWEETENERS・
✔️Stevia
✔️Sucralose
✔️Erythritol
✔️Monk Fruit Sweetener
✔️Dark Chocolates (minimum 70%)
✔️Cocoa Powder (100%)
📌If you are doing 0g Carbs, skip po muna sa sweeteners.
📌Iba-iba yung reaction ng katawan natin sa bawat sweeteners. Some are still in ketosis kahit gumamit ng any sweetener, others naman may specific sweetener na nakaka-out sakanila sa ketosis kaya observe ng maigi.

🧡

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Disclaimer:
The information provided in this video is for general information purposes only and is not a substitute for professional medical advice, diagnosis or treatment.

All viewers of this content are advised to consult with the appropriate professionals before taking any actions based upon such information.

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