Keto Food Swaps with Recipes.

Here are several healthy keto-friendly alternatives you can try:

Burger buns – Try Bibb Butterhead lettuce or roasted Portobello mushroom tops or Napa Chinese cabbage.

Wraps – Try cauliflower wraps to make a sandwich. Here is the recipe for Keto-Friendly Cauliflower Wrap: https://youtu.be/QSi_NROCGqM

White sugar – Try allulose, xylitol, erythritol, stevia, and monk fruit.  

Continue reading “Keto Food Swaps with Recipes.”

Ketogenic Diet Plan Food List Cheat Sheet.

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The ketogenic diet is a low-carb, moderate protein, high-fat diet. It works to shift your body from using sugar as a fuel source to burning fat. When the body burns fat, it releases ketones, which provide an alternative fuel source for your body and helps you shed pounds.

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Daily Ratios:

Please see the screen-print.

  • Low Carbs: Between 20-50 grams (x4 = 80 to 200 calories) or 5%. Plus 5% vegetables =10%
  • Moderate Protein: Between 3-6 ounces (x28 = 85 to 170 grams) (x4 = 80 to 200 calories) or 20%.
  • High Fat – 70% calories.

How many calories should you eat?

For example, at the top of the range, if protein is 20% or 6 oz. of protein or 200 calories per day.

Then fat should be 700 calories (200 calories/20 = 10, then x 70 = 700 calories.)

These ratios are discussed in Dr. Berg’s video, What is the Ketogenic Diet?,https://www.youtube.com/watch?v=JATFrKrG9Cc

To count carbs, I use Carb Manager. Please see my blog, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.  https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

Overwhelmed by which foods are allowed and what provides the best nutrition?

Your Healthy Keto Diet Should Focus on Good Health. Traditional keto plans leave out any information on the nutrients like vitamins, minerals, antioxidants, and phytonutrients that your body needs.

Healthy fatsare the basis for the keto diet, and provide most of your daily calories. Healthy fats help you stay feeling full and are essential for the absorption of fat-soluble vitamins like A, D, E, and K. Look for products labelled full fat.

Dr. Berg does not count vegetables in your daily carbs.  Half would be a combination of raw leafy greens and the other half would be steamed cruciferous or cooked vegetables.

Fruits would be limes or lemons and berries. Do not go over your daily carbs.

Quality is very important.  Eggs would be pasture-raised organic, where the chickens are feeding in the grass. Fish should be wild caught. Meats should be grass-fed preferably organic if you can get it.

Bioavailability: Organ meats have a much better quality of active vitamin A and bioavailable iron, other minerals and trace minerals compared to certain vitamins in vegetables.

In vegetables the vitamin A is a pre-vitamin A that has to be converted by your body to vitamin A.

Vegetables are high in other nutrients like folate and vitamin C.

Summary of Acceptable Foods on Healthy Keto:

  1. Fats
  2. Nuts/Seeds
  3. Proteins
  4. Organ Meats
  5. Fish/Sea Food
  6. Veggies – 7 to 10 cups of salad leafy greens
  7. Fruits/Berries
  8. Liquids
  9. Vegan Protein

To see the full list of foods on the Healthy Keto listrequest the PDF through this link https://www.drberg.com/healthy-ketosis-acceptable-food?utm_source=YouTubeCardsAGM

This post has been condensed from: HealthyKetosis – Acceptable Food List https://www.youtube.com/watch?v=bzs_60vTkpU

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

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Lydia Polstra

https://2healthyhabits.wordpress.com/