#keto food list

[healthub]

Keto Food List For Beginners – What to Eat and What to Avoid

Dietary ketosis is a low-carb, high in fat, and protein diet that has assisted countless people in their weight. At first glance, the keto diet could appear restricting. After all, it is one of the most effective diet plans. Although you’ll have to give up certain food items like bread, pasta, and sugar, there are many keto-friendly food options that you can take pleasure in. We’ve compiled an essential keto food list for beginners to discover the delicious keto foods that can be!

[travelinglowcarb]

🛒 Printable Low Carb Food List 👇

There's also a free recipe book on that page you can download: "Top Keto Recipes for Carb Lovers" - full of keto friendly recipes for 🥞🍕🧁 to keep you on track!

Have a friend that's starting low carb, or thinking about it? Share this list with them to help them get started! 👭

Let's add more ideas too - drop a comment with some of your low carb staples, or some of your favorite finds since going low carb...

Food lists really helped me when I first started out. 😉 It's good to focus on what you CAN eat, vs what you can't, and just keep adding to that list as you go. ✅

Great FREE resources & recipes from Perfect Keto!

🎁 If you use any of their products (collagen, protein bars, etc) or want to try them (they have a 💯 happiness promise) - - my code will get you 20% off: just add LYNN20 at checkout

[trendifymarket]

Weight lose "The Ultimate Keto Meal Plan"

Do you want to learn the best way to lose weight fast - Go here

[adventremnant]

tips that aren't the same list from 2006

you know exactly what dumbass list I mean, and none of that shit is practical, it's giving uwu ana butterfly and we all know it

hi, I'm angel, I'm a nutrition major, and here are tips to keep yourself safe and hide your eating habits that actually make sense. this will not be in any particular order, but

avoid ketosis. i know, i know, you heard it burns fat faster! it also makes you smell like a dog rolled in sharpies and makes you stupid. i'm not kidding, you will be slow as fuck. avoid keto at all costs, carbs are better and healthier than being caught and dumb

take electrolytes and pay close attention to your potassium intake. if you neglect this, you will damage your heart and muscles and run the risk of having a heart attack. i use liquid IV because I have POTS and need the extra sodium, but that brand is also good for ED-havers because it has extra b vitamins

take ultra strength prenatal vitamins. they contain extra folate, fish oil, and dha, all of which are necessary to protect your heart and brain when you're not intaking much food.

For other supplements, I recommend Metamucil to keep your bowels going, iron, vitamin c packets (will make the iron absorb better, I personally use the +immunity ones), b-complex, calcium-magnesium-zinc, and vitamin d. Make sure the b-complex contains b-12. Feel free to send me an ask or dm me for dosages because some of these will depend on where you live geographically or what food you are eating.

find a protein shake you like. I'm a muscle milk bitch personally, but fairlife, premier, etc, are all good. make sure it isn't a meal replacement shake, and make sure it contains at least 20g of protein. these contain vitamins beyond protein that will help you stay healthy. the protein will also keep you full. i recommend using it as milk in coffee because the coffee will also suppress hunger and act as a mild laxative without harming the bowels. don't take your iron along with this, as dairy will hinder the absorption of iron.

don't take laxatives. you're going to give yourself IBD. maybe once a month as an extra cleanout you can do a little miralax, but the natural route is always better. regularly drink coffee and drink specifically senna green tea, they're both natural laxatives. the metamucil i recommend will also keep you going. if you need a bigger laxative effect, blend a whole peeled and seeded orange, a few inches of peeled fresh ginger, juice from a whole lemon, add a tsp each of cracked black pepper and turmeric, blend with coconut water until it's a thin smoothie consistency. drink that, you'll be good.

the best thing you can do for yourself is hide your behaviors behind health food gym girlie orthorexic behaviors. nobody takes orthorexia seriously and they encourage those behaviors. you can cut out whatever the hell you want if you're crunchy and healthy about it.

don't go too crazy about it. old tips would tell you to act like you loved food and it's really obvious. being obsessed with food and cooking is weird and obvious. don't talk about food constantly and make it your whole personality to try to hide, it's bizarre and one of the signs they tell parents to look out for. you have to be nonchalant. food is whatever. you like it, you have favorite meals, but you get tired of tastes quickly, you're picky about textures, you don't like it once it gets cold, etc. it's just fuel and it's meaningless to you. you eat for your health, not for pleasure.

high impact workouts like HIIT and running may not be the best idea. some studies show that high impact exercise stimulates hunger hormones in some individuals. pilates, ballet, and yoga are low impact, high results, and give a very desirable aesthetic. they're also quiet and can be done with a yoga mat and maybe a theraband.

get a job. get a hobby. join a sport. being out of your house as much as possible gives you the largest opportunity for excuses. oh my job catered lunch, oh there were snacks at practice, oh so and so brought something to the knitting circle. this can also be an opportunity to earn or save money (or swindle your mom out of cash by obtaining money for concessions at games and then only getting a diet coke)

if you control your own food, maximize your nutrition. salmon, tuna, sardines. kale, chard, spinach. beans, lentils. berries. protein pasta. pasture raised eggs. the fancy filtered fairlife milk. your body will hold out so much longer if you're keeping it fueled with proper vitamins and minerals.

track your food using cronometer - if someone sees it on your phone and asks, you have a perfect built-in excuse. oh, you don't care about the calories, but it tracks vitamin and mineral intake, and you're trying to make sure you're getting enough of those because you have, say, an iron deficiency or you're worried you're not getting enough omega-3s.

anorexic hair is really obvious. it's from malnutrition and stress. absolutely ensure you're getting enough omega-3s and other fats in your diet (avocados, eggs, oily fish, nuts like walnuts) to avoid the anorexia hair and the sallow, dry skin. this is also why i insist you take vitamin d, iron, vitamin c, a b-complex, and a pre-natal with folate and dha, those will also protect your hair and skin health. also make sure you're trimming dead ends, get a deep conditioner and/or bond repair treatment, do scalp massages, and if it does fall out, start using a mousse for volume and get a cut to maximize volume to hide it.

keep up your oral, skin, and nail health, too. these can also be obvious indicators. if you're taking the vitamins and keeping to the foods i'm recommending, it'll help, but make sure you're brushing and flossing, use the nasty brown listerine, a good dry skin lotion like curel, and a nail oil. keep your nails short if they start peeling, but if they're peeling, you need to take more vitamin d and iron, or you could have celiac disease.

there's no such thing as a broken metabolism, and you can't boost or slow down your metabolism. those are myths. the only way to make your bmr higher is to have more muscle.

extra tip: if you start fainting, tell people you have or think you have POTS. work smarter not harder.

[fitnesflag]

The Balanced Diet

[wellextol]

Master Keto Meal Prep | Keto Diet Plans and Keto Recipes | Discover a Delicious Keto Diet Plan: From Keto Breakfast Ideas to Tasty Keto Dinners

[fitbodify]

The Review of Mediterranean Diet.

What are the benefits of Mediterranean Diet? Mediterranean diet I. Introduction The confusion around weight-loss strategies and diets has led to a need for evidence-based reviews of popular diets. This article aims to provide a comprehensive review of the Mediterranean Diet, a primarily plant-based eating plan that has been associated with various health benefits1. The Mediterranean Diet is…

[trendingarticles]

Keto Grocery Lists: Building a Nutrient-Rich Ketogenic Pantry

Welcome to our comprehensive guide on building a nutrient-rich ketogenic pantry. We understand the importance of following a well-balanced keto diet to achieve your health goals. In this guide, we’ll walk you through a meticulously curated grocery list of keto-friendly foods that will not only support your nutritional needs but also help you maintain ketosis effectively. Let’s dive…

[cookiedotdreams]

The list of vegan foods allowed in a keto diet

Being on a diet is sometimes frustrating and difficult to find the best ingredients that will make you feel good and give you the energy that you need in a stressful day. Keto is a very restrictive diet, especially if you are vegan, but you can actually find some foods that are good to use in smoothies, cakes, dinner dishes, like tofu, tempeh, vegan butter, avocado, almond or coconut  flour (for…

[ketofit1]

Keto Phase 1 Food List: What to Eat and Avoid

Getting started on the keto diet and not sure what to eat during the initial phase? Our ultimate keto phase 1 food list has got you covered! Learn about high-fat, low-carb foods and get answers to common FAQs. #Keto #LowCarb #WeightLoss #HealthyEating

Are you thinking of starting the keto diet but not sure what to eat and avoid during the initial phase? The keto diet is a high-fat, low-carb diet that can help you lose weight and improve your overall health. In this article, we will provide you with the ultimate keto phase 1 food list to help you get started on your keto journey. What is the Keto Diet? The keto diet is a low-carb, high-fat…

[amichi-ameira]

motivations

I want to basically list out the reason WHY I wanna lose weight:

Parents and friends: I am always seen as the fat nerd and taken very unserious. Whenever there is food missing my parents will lash out on me the first instinct. My smaller friends also always make jokes abt being fat around me

Looks: Not only that but I wanna look in the mirror and not be in disbelief of my hideous body for once. I want that beautiful skinny legend build I can only achieve by starving. Whenever I stand next to my friends, I look like a fat aunty instead of a teenager, and it was furthermore confirmed by strangers calling me aunty from back when I was 12. I also wanna fit into trendier and cuter clothes and not having to ask for extra large for any time I wanna go shopping. The amount of times I go to clothing stores and visualize my outfits just to realize I’m a fat 🦆 is just soul crushing. And my parents pointing my weight during any argument isn’t funny anymore

Proving em wrong: I am TIRED of my parents thinking their stupid keto diet is gonna work and then going straight back to their diet of a 600lbs contestant, their excuse? They are old and I am not. I also want to enjoy my teenage years by proving them wrong by losing weight before summer. I wanna prove to my parents that I don’t need their 2 month extra care and year load of neglect to be skinny

also, I would LOVE if yall like or react with my post so my fat self can stay until I have built my confidence

[ahhvernin]

In the quest of becoming more healthy and consuming less processed foods...I've noticed that within the realm of certain fad diets in which the participants, who don't medically need the diet, love to tout the healthiness and the simplicity of their diet by fear mongering us by showing us long lists of ingredients of "un- pronounceable" words from processed foods.

But have you actually stopped to look at how complex some of these keto, paleo, gluten free, dairy free etc ingredient lists and recipes are?! Some of them are longer with twice the amount of ingredients than the traditional method and require more time to process or prep or more gas mileage to find an ingredient that most people still can't pronounce or are very unfamiliar and there for uncomfortable with trying. Not to mention the scientific name of certain plants and herbs are used instead of their common name!

So in the end: Long lists and ingredients- you- can't - pronounce" is not the problem and should NOT be the an indicator if a food item is healthy or not. What needs to happen are for people to expand their knowledge of food, and their ingredients, enzymes and reagents and their purpose in the production of their food as well as alternative names.

Because the ingredients "Sodium Chloride" or species  "Capsicum annuum" and "ascorbic acid" should not scare a person into thinking this food as poison and bad for them. These are just the scientific names for "salt" , "chili pepper" and "vitamin C aka the sour stuff on sour candy". These three could easily be part of a fajita seasoning mix, organic or not.

Stop fear mongering people.

Long ingredient lists and hard to pronounce ingredients DO NOT mean they are unhealthy.

Have you ever seen the list for something like curry or mole? Its long, its got words I cannot pronounce and I have to Google but it does not mean its poison or unhealthy. Its culture, heritage, passed down recipes.

There are already so many eating disorders and food avoidance that are affecting people and their health. Folks don't need more reasons to eliminate the food they have left.

Yeah sometimes there are some ingredients that don't sound like they serve a purpose but that's for you to decide if you want a short or longer shelf life or taste or texture consistency of a food item. Because remember...lots of food don't taste good if you let it sit. Things start to loss texture, flavor, it might spoil within 2 days....preservatives have been used for centuries. Some more traditional than others. But if your beef is with these preservatives like sulfites...then talk about the preservatives and leave things like "protein enzymes" and "tannins" out of it. Because those ingredients could very well be the thing that makes your food item that food. Milk doesn't turn into yogurt/cheese without help or grape juice into wine. They need bacteria and enzymes to exist.

[pudgecuddles]

Jungkook’s Fat-Filled Fad Feast

Jungkook reads in a health nut news magazine that high fat foods are good for you and helps control cholesterol. JK, who eats a ton of red meat and eggs because he’s a gym nut, latches onto the idea.

Soon he’s adding multiple avocados to his everyday diet. Some in smoothies, some in breakfast bowls, some as guacamole in burritos, etc. An extra 300 calories per large fruit, with him packing down 2-3 of the things a day.

He also heard that adding a tablespoon of olive oil a day is healthy, another 120 calories.

He snacks on an ounce of macadamia nuts between work outs, adding another 200 calories to his daily intake.

One cup of Greek yogurt in his morning shake, and a cup of the frozen variety for desert in the evening rack up an extra 440 calories.

Of course he had to have his healthy cheat foods, such as creamy cheeses and dark chocolate. An ounce of aged parmesan here (110 calories) a bar of sugar free, 70% dark chocolate there (170 calories).

Over all, he added a near additional 1,800 calories to his everyday diet, which already consisted of 3,500 calories per day on average.

The cherry on top? The same magazine that told him to consume more fat, also recommended less cardio as it puts more pressure on one’s joints in the long term.

Slowly, but steadily, his new routine catches up to him as he changes in size. His washboard abs melting into delicious subcutaneous fat, his once perky rear bloating into a wobbly, soft bubble butt.

His perfect pecks joined the rest of him in their expansion, becoming inflated pouches of fat. Nipples peeking up and poking through every shirt he owns.

His college classmates and hyungs Namjoon and Hoseok watched in confusion as their once fit friend changes into a new man over the course of the semester.

Even his football coach notices, changing his role to being a lineman, a position that requires less running around.

Jungkook, oblivious to his weight gain, and delighted by his new “healthy” lifestyle choices, starts recommending his diet to others. Including his fellow health nut classmates Namjoon and Hoseok.

Namjoon initially questions the diet’s choices, but after reviewing the science explanation in the magazine gave in and was hooked. Hoseok on the other hand has always been open to fad diets and techniques, drifting between things like keto, vegan and celiac for years prior. He didn’t even need to read the magazine to start adding avocados and Greek yogurt to his shopping list.

Even after all of that, all of the extra fats, the additional calories, his snowballing weight needed more. And well, since he’s been eating so well recently, why not have a true cheat day? Or two… or three…

Soon enough, every other day becomes a cheat day. Even inviting his now chubby Hyungs over for pizza and ice cream and fried chicken…

A full school year has gone by at this point, and there are now three permanent dips in Jungkook’s couch seats. You see, it was cheaper for Jungkook to cater to his new, more expensive diet when he had roommates…

Those roommates being the newly inflated Hoseok and Namjoon.

Both boys were squarely in the chubby category, plump and out of shape. Jungkook at this point however was bordering on being solidly fat.

The three of them spend a lot of their time on the couch binge watching old TV shows and movies, chowing down on both healthy and unhealthy fatty foods. Adding more and more calories to their daily intake as their self-control lessened by the day.

Their waistlines grew wider and their shirt tags became XXXL’s. The dips in the couch grew wider and squeakier until one day under their combined weight of 1,120 pounds the three seater gave up the ghost and collapsed.

A jostled Namjoon blinks as he looks down at his now 350 pound body, gently lifting and dropping his no longer new beer belly. Watching the mass wobble, he realized just how far gone he was. Just how heavy he’d grown, how uncomfortably large his gut was.

Shrugging, he grabbed another handful of fries. He was already so big, a little more wouldn’t hurt…

The arguably healthiest minded of the three, Hoseok also took a moment to look over his own flabby belly and wide thighs before blushing heavily and attempting to stand. Unfortunately from the current lowered state of the couch, he had quite of bit of trouble, attempting and failing to stand upright only made his heavy body bounce and jiggle. He blushed harder, panting and wiggling. What had they done?!

Jungkook didn’t even notice the couch breaking, too busy stuffing his fat face full of fried chicken, a leg in each hand as he barely took time to swallow before moving on to his next bite. He wouldn’t realize what happened until he cleared his bucket, licking the grease off his pudgy fingertips and noticing his lowered point of view.

They broke the couch?!

Huh, their bulking must be working then.

Onto dessert…

[jenroses]

hot damn I adapted a couple of recipes for cheesecake and lemon curd to my dietary requirements (lower carb for diabetes, lower oxalate because kidney stones) and my roommate made them in my vitamix and now there's a lemon cheesecake cooling and I am going to stuff my face with it.

Here's the recipes. If you prefer to do regular sugar and not allulose (allulose is one of the few sweeteners I tolerate that doesn't jack up my blood sugar or increase my risks of things or taste horrible to me, but it tastes weird to some people) you can swap 1:1, that's all I did. Or use graham cracker crust or whatever.

Keto Cheesecake Ingredients:

For the crust:

1 1/2 Cup pecan flour (not almond because oxalates)

6 TBSP golden Lakanto w/ Allulose (not erithrytol because I have clotting issues.)

6 TBSP salted Butter melted

1 Teaspoon Cinnamon optional (we used less, but of an extremely high quality true cinnamon)

For the filling:

2 lb. (1 kg) cream cheese, room temp

1 cup (8 oz./250 g) sour cream, at room temperature

3 eggs, at room temperature

1 cup Allulose

1/4 tsp. kosher salt

1 TBSP vanilla

1 TBSP fresh lemon juice (we used jarred, Santa Cruz Organic)

Directions:

To make the crust, preheat an oven to 350°F (180°C). Coat a 9-inch (23-cm) nonstick springform pan with nonstick baking spray.

Mix the pecan flour with the sugar and cinnamon. Add the melted butter and mix until the mixture resembles wet sand.

Press the crust mixture firmly into the bottom and up the sides of the prepared pan using a glass, forming an even layer. Bake until golden, 8 to 12 minutes. Transfer the pan to a wire rack and let cool completely. Wrap the bottom and sides of the pan tightly with aluminum foil, making sure there are no gaps. 

Meanwhile, make the filling: In a blender, combine the cream cheese, sour cream, eggs, allulose, salt, vanilla and lemon juice and blend on high speed for 1 minute, stopping the blender to scrape down the sides as needed. Pour the filling into the cooled crust.

To prepare a water bath, fill a large roasting pan or a baking pan large enough to hold the springform pan with 1 inch of water. Place the springform pan in the center, then carefully transfer to the oven.

Bake until the edges of the cheesecake are set but the center still jiggles slightly when you carefully shift the pan, 60 to 70 minutes. Transfer the springform pan to a wire rack and let cool to room temperature, about 1 hour.

This recipe is an adaptation from two other recipes:

Vitamix Cheesecake

https://www.thelittlepine.com/low-carb-graham-cracker-crust/

Keto Vitamix Lemon Curd 

Ingredients

½ cup (120 ml) fresh lemon juice (we used Santa Cruz Organics bottled juice because that’s what we have.)

5 large eggs

1 ½ cups (300 g) allulose

⅛ teaspoon salt, optional

3 Tablespoons lemon zest or 4 drops lemon extract oil (not essential oil, we used Frontier flavoring, food grade)                                    

½ cup (115 g) unsalted butter, cut into small pats

Directions

Place lemon juice, eggs, allulose, salt and zest/flavor into the Vitamix container in the order listed and secure lid.

Run the Hot Soup Program or start the blender on its lowest speed, then quickly increase to its highest speed.  Blend for 5 minutes 45 seconds.

Reduce speed to Variable 5 and remove the lid plug.  Add butter, 1 piece at a time, through the lid plug opening incorporating butter completely between additions.

Replace the lid plug and increase to its highest speed.  Blend for 30 seconds. Pour warm over fresh fruit or chill to allow the curd to set.

Adapted from https://www.vitamix.com/us/en_us/recipes/lemon-curd

The lemon curd is DANG GOOD. Haven't tried the cheesecake yet because willpower it is cooling it will be better when everything sets. Or find them here:

[astrojaxsaga]

Long Time No See...

Happy new year ! New year's is my favorite holiday if I'm honest. Christmas and Thanksgiving tend to be overblown and very materialistic in my family and so I've never been particularly fond of them. But New Years is all about goal-setting and looking ahead to the future, and making plans, while also appreciating the good things from the year prior.

In 2024, I did a lot (although at times it didn't feel like it). I went abroad for 3 weeks to the UK and Ireland. I went to Italy with my husband for his best friend's wedding. I turned 30 and started my astrophysics/ocean tattoo sleeve. I was interviewed for an article in my local news about the Rubin Observatory and what I hope to use its data for. I applied for 11 post-doc positions and fellowships; I've already had an interview that went really well for one in Copenhagen, I have a good shot of getting an offer from Edinburgh, I have been shortlisted for MIT in Boston, and I have a strong application for a fellowship at UW in Seattle. I think that there is a good shot I will at least have some options available to me.(:

Some of my Resolutions are fitness-based, but a lot of them are for general well-being. I really want to try to knit a sweater this year. I want to wrap up my professional website (which I started last winter break and haven't gotten back to since, lol). I want to make a list of things I should do and see on the Island before we leave Victoria in the Fall. I'd like to get back to getting up early in the morning to have an hour or two to myself, and get back into journaling at night.

Besides these, I have some general fitness/diet-type goals for January. For one, I wasn't drinking much at all while applying for jobs, but after Thanksgiving I stopped being mindful about it, and I definitely drank more than I should have during Christmas break. So I am doing dry January. It's good enough timing too, because I do have weight-loss related goals and need to remind myself how good it feels to see the scale decrease. I haven't used a scale in a long time because it wasn't really important to my goals, but before we move in the Fall I wan't to feel healthier and better in my clothes. The second part of this January goal is that I have decided to kick-start the weight loss with a month of keto dieting, which I have done before and had good results with. The hardest part about keto is not eating fruit, but I am also trying to be cost-effective and eat veggies that are in-season now anyways, so it's not the worst to put it on the back burner for a bit. The last part of this January goal is 30 days of yoga, which is a good activity that I can do while still being very low-carb. You do not want to push your body when in keto.

Once I get through 4 weeks of yoga, no drinking, and a keto diet, I'll transition slowly to higher carbs and try to add back in weightlifting (possibly running 1x a week so I can maintain my cardio, but I will take it easy at first to adjust). The point of this combined method is to hopefully lose ~12 lbs in a relatively short time to motivate myself (this happened last time and I was about the same weight), and then I can focus on doing basically a cutting diet to lean down and maintain muscle. Especially after a month of keto, I think it will be possible to keep my meals high in protein and lower in carbs, which I usually struggle with because I do drink alcohol weekly, and often to excess. But I think this period of isolation with job apps has really helped me reframe where I want to put my energy these days.

It's the 4th now which means I've been doing keto for 4 days, and I've had decent success so far. A big benefit of keto for me is that I am not usually craving anything and I don't really eat unless I'm hungry. Also there weirdly seems to be a part of low-carb that enhances my focus ? I am not sure what that is. (Food sleepies due to carbs I understand, but I don't understand additional focus...)

Anyways, I will post some meals if they look delicious enough in the coming weeks. My SW for 2024 is 190 lbs and I am currently at 187 (water weight). We will see how this changes by next week.