Protein
Meat: Beef, pork, lamb, game and poultry. The fat is useful as well as the skin on the chicken. Choose organic and grass-fed if you can.
Fish and seafood: All kinds. Preferably fatty fish such as salmon, mackerel or herring.
Eggs: All kinds. Preferably organic.
Non meat proteins
lentils, adamame, pintobeans and other beans ,chia seeds and green leafy vegetable have proteins though some do have some carbs
Natural fat
Using butter and cream for cooking can make your food taste better and make you feel more satisfied. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut. olive oil
cheese and butter are good fats. coconut fat is controversial
all types of nuts have healthy natural fat
60 % of the calories in nuts come from fats. Macadamias and pecan are the richest with more than 70 g of fats per 100 g. Cashews and pistachios are the least caloric.
Being rich in fats does not mean that nuts are bad for our health. On the contrary, their fats are mostly unsaturated and are benefical in the prevention of coronary heart disease and in lowering LDL cholesterol. However, Brazil nuts, macadamias, cashews and pine nuts also contain large amounts of saturated fats.
Vegetables
All kinds of cabbage. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucum- ber, lettuce, peppers, tomatoes etc.
Dairy products
Always select full-fat options like real butter, cream (40% fat), sour cream and cheeses. Be careful with regular milk, reduced fat and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
Nuts and berries
Enjoy low-carb nuts like brazil nuts, macada- mia and almonds. Berries like raspberries, strawberries and blueberries are OK in mode- ration for most people. Great with whipped cream. Reduce or exclude for weight loss.
Everyday drinks
Water: Still or sparkling. Add a slice of lemon
or lime.
Coffee and tea: Feel free to add a little milk or cream. Hungry between meals? Try adding a dollop of unsalted butter or coconut fat.
CARBS
Sugar
Soft drinks, candy, juice, sports drinks, cho- colate, cakes, buns, pastries, ice cream and breakfast cereals. Also avoid artificial sweete- ners: they often maintain sugar cravings.
Starch
Limited Bread, pasta, rice, potatoes, French fries, potato chips, porridge etc. Moderate amounts of root vegetables are okay if you are not too strict with carbohydrate restriction.
Beer
Liquid bread. Full of rapidly absorbed carbs.
Fruit
Contains a lot of sugar, eat it as a natural
form of candy. Dried fruit contains even more carbohydrates as bananas and grapes and, even apples though apples has a lot of fiber and antioxidants
coconut
Coconut has both fat and carbohydrate
A KETO DIET IS CHANGING THE METABOLISM FROM CARBOHYDRATE TO FAT MAKES YOUR BLOOD AND URINE ACIDIC
This makes the body acidic ( For ketosis e one has to take 70-90 percent of fat and 10-30 gm of carbs since very low carbs are needed to cause ketosis. You have to test the urine for ketones to be positive to state at it is a keto diet
It suppresses the appetite and initial weight loss is due to water loss
Though short term results are good with the appetite suppressant effects, the effects of long term acidity is the body may need to osteoporosis and possible kidney damage
While low carb diets will reduce weight because of the high calorie contents of bread rice etc and lead and weight loss will need to the normalization of size and and reduce insulin resistance with the blood being not acidic and with perfectly normal physiology
I believe that there is too too high proportion of carb in our diet but and should be reduced but should and also be low glycemic carb should be used the long term keto diet is not safe should be discouraged
Long term keto diets is unphysiologic and its consequence may be deadly
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