Monday, August 20, 2012

Yes/No guidelines on What to Eat!


YES
SHORT VERSION—You can eat as much as you like of the following foods:
Meat, fish, birds; All green vegetables; Eggs; Cheese; Fruit (except bananas & grapes)

DETAIL—When you are hungry, eat your choice of the following foods.  You do not have to limit quantities deliberately, but you should stop eating when you feel full.


Meat: 
Beef
Hamburger
Steak
Pork
Ham
Bacon
Lamb
Veal
Sausage (<1g carb)
Pepperoni (<1g carb)
Hot dogs (<1g carb)

Poultry: 
Chicken
Turkey
Duck
Other fowl
Fish & Shellfish:  
Any fish, including
Tuna
Salmon
Catfish
Bass
Trout
Shrimp
Scallops
Crab
Lobster

Eggs: 
Whole eggs are permitted without restriction.


Must be eaten daily:


Salad greens:  >2 C/day 
(If it is a leaf, you may eat it.)
Arugula, Bok choy, Cabbage, Chard, Chives, Endive, Greens (incl all varieties, beet, collards, mustard, & turnip), Kale, Lettuce, Parsley, Spinach, Radicchio, Radishes, Scallions, Watercress


Vegetables:  1 cup/day. 
Artichokes, Asparagus, Broccoli, Brussel sprouts, Cauliflower, Celery, Cucumber, Eggplant, Green beans, Jicama, Leeks, Mushrooms, Okra, Onions, Peppers, Pumpkin, Shallots, Snow peas, Sprouts, Sugar snap peas, Summer squash, Tomatoes, Rhubarb, Wax beans, Zucchini

Boullion:  2 cups/day, as needed for sodium replenishment. Clear broth (consommĂ©) is strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.



Other miscellaneous guidance:


Beverages:  Water!!  Essence-flavored seltzers; 3 C max of coffee or caffeinated diet soda.
Cheese:  up to 4 ozs/day.  Check the label; carb count <1 g/serving.
Cream:  up to 4 TB/day. Incl heavy, light, or sour cream (not half & half).
Mayo:  up to 4 TB/day. Duke’s & Hellmann’s are low-carb.
Olives (black or green): 6 max
Avocado: up to ½ per day
Lemon/Lime Juice:  up to 4 t/day
Soy sauces: up to 4 TB/day.  Kikkoman is a low-carb br&.
Pickles, Dill or Sugar-Free: up to 2 servings/day.  Mt. Olive.  Check labels for carbs & serving sizes.
Snacks:  Pork rinds/skins; pepperoni slices; ham, beef, turkey, & other meat roll-up; deviled eggs.
Fats & oils: Olive oil, peanut oil, butter.  Avoid margarine & other hydrogenated (trans fats).
Salad dressings:  Oil & vinegar w/ lemon juice & spices.  Bluecheese, ranch, Caesar, & Italian if <1 – 2 g of carbs/serving.  Avoid “lite.”
Sweeteners:  Splenda, Truvia, Nutrasweet, Sweet ‘N Low




NO
SHORT VERSION—Strictly avoid the following foods:
Bread & everything else made with flour; Cereals, including breakfast cereals & milk puddings; Potatoes & all other white root vegetables; Foods containing sugar; All sweets

Carbohydrates
No sugars & no starches; only nutritionally dense, fiber-rich vegetables on “YES” list.


Sugars:
White sugar
Brown sugar
Honey
Maple syrup
Molasses
Corn syrup
High fructose corn syrup
Beer
Milk
Flavored yogurts
Fruit juice
Fruit

Starches:
Grains (even “whole” grains)
Rice
Cereals
Flour
Cornstarch
Breads
Pastas
Muffins
Bagels
Crackers
Slow-cooked beans (pinto, lima, black)
Carrots
Parsnips
Corn
Peas
Potatoes
French fries
potato chips



Other tips:  Avoid “fat-free,” “lite,” & “great for low-carb diets” labels.

Broken down suggested list from 
"Why We Get Fat, and What to Do About It."

8 comments:

  1. This comment has been removed by a blog administrator.

    ReplyDelete
  2. This comment has been removed by a blog administrator.

    ReplyDelete
  3. Thanks for this! I am new to this Keto thing. This was very informative.

    ReplyDelete
  4. Thank you for the comprehensive list! I’m new to Keto and need all the help I can get.

    ReplyDelete
  5. I am new to this also. But so far so good. All the food we can have is great!!

    ReplyDelete
  6. Fruit - NOT allowed on keto except the occasional berry. Fruit is full of sugar, berries are a lower sugar option. thank you! :)

    ReplyDelete
  7. there are some very unhealthy choices in this guide. All diet sodas and sweeteners like splenda are poison. I would recommend not using these, Use stevia. ALso, it is extremely difficult to stay in ketosis when consuming fruits. And saying that it is ok to eat "as much as you want" of ANY food is deadly for those who are really loloking for help. to lose weight you must cut calories in combination with cutting carbs. Get a testing system to keep your ketosis in check. never eat as much protien as you want. that is enabling binge behavior. This guide seems out of daye try ruled.me or mark sisson's primal blueprint website...this guide is out of date and not good

    ReplyDelete
  8. Thanks to Admin for sharing such useful information. Addition to this here I am sharing 1 more similar Story The Modified Ketogenic Diet to Enhance Weight Loss.

    ReplyDelete