The ingredients are based on two things: one is low carb and nutrient-dense.
The Best Foods:
- Shellfish (clams, oysters, mussels) for trace minerals (zinc, selenium, iodine, chromium) and DHA the key mega 3 fatty acid.
- Salmon (wild caught) has one of the highest amounts of omega-3 fatty acids (DHA and EPA), great for the retina of the eye your brain and the heart and high-quality protein.
- Leafy greens like salads for the minerals potassium, magnesium and vitamin C.
- Sardines are high in DHA and EPA and they have really good protein.
- Eggs (organic pasture-raised) have pretty much every single vitamin except they don’t have a lot of vitamin C. They will not increase your cholesterol if you’ve heard that eggs will worsen your cholesterol watch the links at the end of this post where Dr. Berg gives the true data.
- Cruciferous vegetables, most cruciferous, especially brussel sprouts, Dr. recommends that you steam them because that will enhance the phytonutrients. The big benefit of cruciferous go beyond just their vitamins and minerals because they’re loaded with phytonutrients that can decrease the complications from diabetes from, Alzheimer’s. It can minimize the damage that some of these diseases are creating and also protect you against cancer.
- Avocados are low carb and have healthy fats. But some people can get bloated if they do too many.
- Olives and olive oil extra virgin and organic really good on a ketogenic diet.
- Beef, Grass-fed, grass-finished, very important because they will sometimes finish the cattle off with grains, which could be GMO to fatten them up for a period of even ten months. You want 100% certified grass-fed grass-finished. Dr. Berg recommends having a fatty of burger or hotdog because that extra fat can even lower the effect on insulin and it’s easier to digest.
Worst Foods May Be Consumed On Dirty Keto Rather Than Healthy Keto.
- Corn,the problem is that 95% is GMO and highly glycemic.
- Yogurt. Look at the label, for example, you will be surprised how much sugar is in Greek yogurt. Make sure it is organic and grass-fed.
- Commercial chicken is badly processed, factory farmed, fed grains, overall it is not the ideal protein you want to do on a healthy keto plan.
- Processed meat, cold cuts, for example, although considered keto, avoid them because of the nitrates and added sugar and sometimes they add monosodium glutamate and definitely it is not grass-fed.
- Processed cheese or not from grass-fed cows. Consume grass-fed or organic cheese only. Cheese is from milk, which can influence someone with a prostate issue also it can influence women who have problems with fibroids and cysts in the breasts or the ovaries. If there’s anything going on with estrogen dominance I don’t recommend it If you’re going to consume it. I don’t recommend consuming a lot of it just a little bit here.
- Spinach is it’s loaded with oxalates. Oxalates can cause kidney stones you might be okay if you’re not having a problem with kidney stones and you consumed spinach occasionally. If you consume some high-quality cheese with the spinach the calcium in the cheese will bind with the oxalates in your digestive system. The oxalates won’t get absorbed into the blood and into the kidney so the calcium of the cheese can protect you against the stones.
- Nuts, almonds have the highest amount of oxalates avoid them if you have a tendency to get kidney stones. Some people that are arthritic should stay away. Many people that have arthritis really just consume too many foods high in oxalates, which can irritate the joints. If consume seeds, nuts or nut butters, have a small amount, too many nuts can irritate the gall bladder and the liver and the digestive tract.
- Vegetables oils sounds healthy. Vegetable oils are actually grain oils they’re usually GMO, highly inflammatory but they’re low carb and higher fat.
- Sugar and grain are the worst is sugar and grains.
Fish: If you are worried about the mercury in fish, please watch this video,What Fish Should I Eat to Avoid Mercury? https://www.youtube.com/watch?v=jZ89N4xRDDU
Eggs: Concerned about the cholesterol in Eggs, watch this videos: https://www.youtube.com/watch?v=FH8RsqjlS2o
Are eggs bad for cholesterol? If you’re afraid of eggs increasing your cholesterol, keep in mind that there’s no evidence to support the idea that eggs raise your bad cholesterol. They can raise your good cholesterol, which isn’t bad for your heart. I recommend that you always go with pasture-raised organic eggs.
Dr. Berg, DC, is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media.
This post has been condensed from: 9 Best Ketogenic Diet Ingredientsby Dr. Berg, here is the link https://www.youtube.com/watch?v=5LOZIry2-7k
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