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Keto diet list of foods: How to follow a high-fat, low-carb diet

Low-carbohydrate eating is not always cheap. "We probably spend about $ 60 a month just for nuts," kinesiologist and cancer researcher David Harper, who had been in a fat ketogenic diet for six years with his wife, Dale Drewie. But Harper believes that purchasing expensive, easy-to-eat keto-diet products such as local grass-fed butter (Harper pays 20 pounds per pound) and fish steaks will pay off for years to come. "You can pay another dollar and a half a day to eat healthier food, but if you do not, the cost of healthcare will be enormous on the way," he said.

Harper and Drewiers recently published a guide for a keto called "BioDiet". In it, the couple describes the food they consume on their diet with a high fat content and not all the ingredients are expensive. They like, for example, chicken, eggs and pork, which are not as expensive as a kilo, as nuts, oils and seeds. "We eat meat from organs and things like liver, and they are really cheap," Harper said. He and his wife gave us comprehensive information about what's on the shelves in their kitchen, and the list shows that the keto diet, when done well, is not a high-protein diet, bacon and cheese.

Keto diets include a lot of butter, butter and other fats: Dieters receive more than two-thirds (70-80%) of their daily calories of fat, whereas they generally do not get more 5% of carbohydrates. The goal is to introduce a metabolic state called ketosis, whereby the body breaks down fat for fuel instead of using carbohydrates. This is the same condition that is triggered when people are hungry.

Olives are poured from a bucket on the West Bank, near the Mediterranean Sea. Sugar and other carbohydrates are essentially banned at Harper's home, this is in line with the guidelines most dieticians agree with, whether they approve keto diets or not: Too much sugar is not good for our bodies, brains or long-term health.

"We are destroying fat, especially saturated fat, for the last 30 or 40 years when we actually had to insult sugar," Harper said. It has been shown that keto-diet is useful for treating epileptic seizures, nourishing weight loss and fighting type 2 diabetes. The regime has also acquired something cult in the Silicon Valley and among elite Hollywood stars like Kim Kardashian and Halle Berry. But some keto diets tend to rely too much on protein-packed foods like red meat and cream until they get enough nutrients from the plants. This can increase a person's chances of developing health problems such as gout and put additional stress on the kidneys. To avoid these risks, Harper said he and Drewie do not forget to eat a lot of vegetables and nuts. "We have some animal protein every day or some kind, but not much," he said. – Steak or something we'll probably share because we're trying to get more calories from fat.

List of healthy, keto-friendly foods that Harper and Drewers maintain at home

Harper and Drewery do not save fresh produce, although they contain carbohydrates. [19659902] Here is what is in their keto cuisine:


"Everything that grows over the earth, which is not grain, or fruit, or beans other than green beans – as described by Harper. "Whether you eat pepper or a little summer pumpkin or zucchini, you will get some carbohydrates, but this amount is insignificant in terms of preserving ketosis, so I do not worry about it .

Some of his favorite keto-related vegetables include (in alphabetical order): artichokes, asparagus, avocados, peppers, bok choi, broccoli juicy cabbage, cabbage, cauliflower, aubergine, green and yellow beans, cabbage, salad of all kinds, mushrooms, olives, onions, radishes, peas, spinach, summer pumpkin, tomatoes, curd and zucchini. Unsaturated oils

They are liquid at room temperature and high in monounsaturated fats. Olive oil and macadamia oil are Harper's chaos.

Saturated Fats

This category includes ghis, coconut oil and Harper's favorite grass meal for $ 20.


"I eat whole cream cream in everything," Harper said. Regular milk is not a great opportunity for people on a keto diet because almost all carbohydrates in milk come from lactose, which is sugar. There is almost no lactose in the cream.

Harper sometimes prepares a quick snack with eggs: "He mixes cheese, ham and almond flour or coconut flour with eggs, then sticks the mixture into the oven in cans

Breakfast of walnuts

Peppers, macadamia walnuts, Brazil nuts, hazelnuts and walnuts are all Harper-Drewery household products as well as almond oil


The couple stores stocks of sesame seeds, pumpkin seeds and sunflower seeds around. "Drewery told Business Insider that he also bakes some keto" loaves "using anger

Many fruits are not keto-friendly because they contain a lot of fructose (fruit sugar), but the fruits are good on the plan Harper and Drewery often buy raspberries, blackberries, strawberries and blueberries, and they will occasionally indulge in some apple pieces, but they probably would not have eaten the whole thing at one sitting.

Full fat yogurt

Harper said he also loves to buy kefir and cheeses like goat, brie, blue and cheddar.

Meat, poultry and fish

Harper chooses a marbled, thick piece of steak and eats chicken with skin. He said oily fish such as salmon and bacon were also favorites in his house, along with canned tuna, sardines and mussels.

Non-animal protein sources

This includes temperature, tofu and textured plant protein (TVP).

Of course, many of the things on the list above make for healthy, unprocessed supplements to any diet, whether low in carbohydrates or not.

But since the keto diet is so restrictive, Drewery said that keeping the freezer with fruit, eating most home-made meals and enjoying the residue often makes it easier not to think too much about what he eats every day . "The idea of ​​counting your calories or counting carbohydrates for me is just a total boredom," she said. "Because, you know, I just want to eat."

Keto is not for everyone

Many doctors and nutritionists warn that keto diets come with risks. Anyone who is considering going to keto should talk to their doctor because some people have illnesses, take drugs, or have other circumstances (such as a baby in the womb) that can make the diet unsafe for them.

Plus, not all carbohydrates are necessarily harmful to our health. Instead, many studies have shown that people who adhere to Mediterranean diets containing fatty oils, fish and nuts (such as keto), but also include many fruits and whole grains, tend to live one of the longest and healthy lives. Moreover, keto diet may not be much more effective for weight management than other healthy, better rounded diet plans. In fact, studies published earlier this week suggest that keto diets are "associated with less than a kilogram of weight loss in terms of high-carb and low-fat strategies" when used long-term. To date, there has not been enough in-depth study of healthy people following the diet to see if the high-fat plan is completely safe in the long run.

"I think most people going to this diet will have no cholesterol problems," said San Francisco cardiac researcher Ethan Weiss recently to Business Insider. "But I will not tell people who have cholesterol problems that this is not a problem.

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