If you have been struggling to find out what foods to eat on Keto Diet plus gain much energy you will find this post extremely informative.
This is because it discusses a wide selection of food types that will satisfy your desires while you practice the Ketogenic Diet for your health and longevity.
Ketosis is defined by Wikipedia as a metabolic state in which most of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy
Generally, ketosis occurs when the body is metabolizing fat at a high rate and, converting fatty acids into ketones, where you are burning ketones for fuel rather than glucose.
If it were not for the fact that diseases such as obesity, heart problems, artery disease, diabetes, and cancer, to mention just a few, were not on the increase now, then there would be no reason to consider the Ketogenic Diet/Lifestyle.
The Ketogenic Diet is merely reverting to our ancestors’ diet of good healthy fats and protein while greatly reducing refined sugars and other carbohydrates!
* Studies have shown that carbohydrate restriction by itself can increase your lifespan by 20%!
Further, it is especially important to note that too much protein causes an unwanted insulin/glucose response.
So you should not have more than about 6 ounces of meat per meal while on the Ketogenic diet.
Per the world-famous Cleveland Clinic on Keto “When you do this, interesting things happen:
- Your metabolism speeds up.
- Your hunger goes away.
- Your muscle mass increases.
- Your blood pressure and heart disease risk profile improve.”
* For many hundreds of thousands of years our Cavemen and Cavewomen ancestors, whose DNA we inherited, hunted and lived on prey consisting of saturated fat and protein.
It is important to note that our Homo Sapien Ancestors, who existed as hunters for 200,000 years BC, did not even begin cultivating crops until about 11,000 BC.
This time of 11,000 BC was shortly after the Ice Age, which started about 2.6 Million years ago, ended in about 11,700 BC.
Thus, by 11,700 BC, our DNA was completely established well before the start of any crop cultivation which is the basis of the Paleo Diet.
These Cavemen and Cavewomen were very strong, lean and fast so as to catch their prey.
Just try to picture a fat/obese Caveman on the hunt with a spear trying to catch an antelope or deer.
Additionally, these Cavemen were only usually fortunate to catch just enough food for one meal a day which meant they fasted intermittently for about 20 hours a day…later referred to herein as “Intermittent Fasting”.
These Cavemen and Cavewomen did not get up in the morning and have Breakfast of Champions with sugar and milk and Pop-Tarts.
The guidelines for your Keto Diet that you should follow are quite simple and provide you with a wide choice of options.
The desired targeted ideal Ketogenic percentage for fats, protein, and carbohydrates is:
- 80% fats,
- 15% protein and
- 5% good carbohydrates.
Further, you should follow these three simple rules to become a Lean Mean Fat-Burning Machine:
1. Never go hungry,
2. Never eat when not hungry, and
3. Always keep Keto-friendly foods readily available for if and when you get a hunger craving.
21 FOODS TO EAT ON KETO DIET
As you will see you have an extremely wide choice of delicious food types that you can purse on a daily basis.
This selection you have is very healthy and will provide you with the opportunity to follow the Keto Diet.
Although organic, grass-fed, extra virgin, cold-pressed, farm-raised products are the preferable attributes for certain foods when applicable, you should just go with the best product that you can find and afford at the time, versus reverting back to an unhealthy high carbohydrate diet.
Plus, it is important to note that there is an additional financial advantage to your embracing the Keto Diet in that it will likely save you at least $300 per month or $3,600 per year in food expenses.
The 21 Keto-Friendly Food Types For You Are:
This is a great highly nutrient saturated fat that can be used in many ways such as in Caveman Coffee or Caveman Cocoa, with boiled eggs, and as an excellent safe frying product.
Many consider butter as a key staple ingredient in the Ketogenic Diet.
And if you have not watched the Butter Bob’s YouTubevideo “Butter Makes Your Pants Fall Off” you must watch it now.
5– COCONUT OIL
Coconut Oil has become known as a “Miracle Food”.
It is a great and amazing highly nutrient saturated fat that can be used in many ways such as in Caveman Coffee or Caveman Cocoa, with boiled eggs, and for a safe frying product.
The amazing health benefits of just taking up to 2 tablespoons of this product are starting to surface.
Coconut oil is a rising health supplement because of its many attributes.
It is a short-chain saturated fat that produces energy fast because part of it bypasses the liver since it does not have to be broken down by the liver.
Some of the benefits of up to just 2 tablespoons a day are quite impressive and are as follows: helps lose weight, stabilizes blood sugar and Insulin levels, lowers risk of heart disease, has anti-cancer properties, boosts your Immune System, kills Candida fungus, provides quick energy, Improves digestion, kills bad microbes in intestines, provides better absorption of minerals and vitamins, reduces inflammation in the gut, kills bacteria that causes bad breath, hinders growth of cancer cells through production of ketones, kills H-pylori, helps hair, skin and nail state, increases vitamins A B and C absorption, increases metabolism, helps balance hormones and helps reduce arthritis.
Coconut oil should preferably be extra-virgin, organic, pure-unrefined-cold pressed and you should Grab the Carrington Farms Gluten-Free, Unrefined, Cold-Pressed, Virgin Organic Coconut Oil, 54 oz,
6– MCT OIL
MCT Oil, standing for medium-chain triglycerides, is a short-chain carbon derivative derived from Coconut oil.
Since it is short-chained it does not have to be processed by the liver.
Thus, it goes directly into your bloodstream to produce much energy fast.
It makes a great additive to your morning Caveman Coffee.
7- EXOGENOUS KETONES
When much extra energy is called for while on your Keto Kiet Exogenous ketones is the answer for you.
This class of Ketone bodies refers to the three water-soluble Ketones which are:
- β-hydroxybutyrate [βHB], and
The Exogenous Keto Pill Option With An Advanced Formula:
However, many prefer the convenience, purity (no Stevia), and ease of taking Exogenous Ketones in pill form.
This is a great fat to incorporate with either Caveman Coffee or Cocoa and then frothed with the frother recommended under Caveman Coffee.
Go for whipping cream but if not available drop back to heavy cream, half and half or even plain milk.
The final difference is that heavy cream has 5 more calories per tablespoon than whipping cream.
These are also a great product to have around if and when a hunger craving arises.
They provide much satisfaction while being very good for the Keto Diet.
The best Keto nuts are pecan and macadamia due to their high-fat content and one of the least favorite is the cashew due to its high carbohydrate content.
Peanuts are inexpensive, readily found and work great.
10– PEANUT BUTTER
Peanut Butter is a good go-to food also.
And can be enjoyed by just licking on a tablespoon full of good peanut butter.
However, it is important to read the ingredients on peanut butter as many have bad oils, dangerous trans fats and/or sugar incorporated into it.
So you must purchase a healthy peanut butter.
You should best consume pure peanut butter.
One such great product is Teddie All Natural Peanut Butter, Smooth, 26-Ounce Jar (Pack of 3).
This is a great product to use, but beware of the compromised products generally sold.
These products are loaded with bad fats and carbohydrates such as sugar.
Good mayonnaise can be homemade as noted in the cookbooks or purchased.
Blue Plate Extra Heavy Mayonnaise, 128 Ounce (Gallon) Jar is a choice Mayonnaise.
Almost all veggies are desirable Keto foods as they are high in much-needed fiber.
Note that although fiber is categorized as a carbohydrate, it should be ignored as such since nonsoluble fibers pass through the body and are not metabolized.
Some of the most desirable Keto veggies for you are: Cauliflower, Broccoli, Spinach and Cabbage.
The problem with most fruits is they are high in carbohydrates which creates an Insulin response.
However, avocados are keto-friendly and extremely heart-healthy and provide much-needed energy and beneficial fats.
Avocadoes should be a staple item for your Keto Diet.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
They contain more potassium than bananas.
They are high in fiber, and they contain many antioxidants.
Olives are also very Keto beneficial as is the olive oil they yield.
Both of these fruits are another great snack product to readily have available.
14- SHIRATAKI NOODLES
Shirataki Noodles are extremely Keto-friendly and healthy noodles that you will enjoy.
They are long, white noodles which are often called miracle noodles or konjac noodles that come in many different configurations from which you can choose.
They’re made from glucomannan which is a type of fiber that comes from the root of the konjac plant which grows in Japan, China, and Southeast Asia.
Black Coffee is a go-to product for caffeine especially during Intermittent Fasting, and also for making Caveman Coffee.
However, too much caffeine can produce an unwanted Insulin response which is not good.
Further, Black coffee, up to 6 cups per day with 3 tbs of whipping cream, will not break an Intermittent Fast.
Caveman Coffee is a staple of many that incorporate the Ketogenic Lifestyle.
It is made by placing in a coffee cup sliced butter and/or coconut oil.
Then filling the coffee cup half full with coffee and waiting until the good saturated fats melt.
Then adding cream with whipping cream preferred.
Then using a frother to whip up your Caveman Coffee such that it gets a great froth.
Then filling the coffee cup up with the balance of coffee.
The reason to fill up late is so a frother will not make a mess as it spins up the coffee to a great froth. Add liquid Stevia only if necessary.
To really enjoy drinking Caveman Coffee, you need to invest in an inexpensive frother if you do not already have one.
Note: the battery-operated handheldPowerLix Milk Frother, is a great addition for your Keto Lifestyle.
Caveman Egg Coffee is another great drink.
Place two egg yolks in a small cup. Add three tablespoons of whipping cream to the egg yolks. Beat well with a fork.
Then froth with a frother.
Fill a coffee cup up with black coffee leaving room to add the egg mix.
Add one tablespoon of cream to the black coffee and froth.
Then add the frothed egg mixture to coffee and froth again.
Or alternatively, just add the egg yolk to the Caveman Coffee when making.
For more information on Caveman Coffee, please visit What Are The Benefits Of The Amazing Caveman Coffee?.
Since non-organic coffee is exposed to heavy doses of pesticides and other chemicals you should consider the great choices of Organic Coffees.
Also, Caveman Mocha can be made by simply combining Caveman Coffee and Caveman Cacao for a delicious Ketogenic drink.
Plus, you can enjoy your Caveman Mocha in either a hot form or a cold form by just adding ice.
For an organic Caveman Cacao, Healthworks Cacao Powder Organic, 1 LB Bagis the organic Cacao product of choice which offers a rich taste and bold chocolate flavor without the unwanted sugars and additives commonly found in processed treats.
Note that there is a big difference between Cacao and Cocoa since Cacao is more healthy.
It is a nutrient-dense energy boost.
Cacao powder is full of beneficial compounds and provides a great source of magnesium, calcium, zinc, iron, copper, and potassium.
It is also one of the richest natural food sources of antioxidants.
If you are not concerned re the impurities such as cadmium often found in non-organic products, you should consider Hershey’s Cocoa without sugar.
Caveman Cocao is a great product to substitute for Caveman Coffee late in the day so as to not have any caffeine to keep you up at night.
And it will not raise your blood pressure.
Just put Cacao, Butter and/or Coconut Oil into a cup, and add hot water half full.
When the butter/coconut oil melts add heavy whipping cream, then froth, and then continue to fill up with hot water.
Add liquid Stevia only if necessary for you.
Cheese though made from dairy is a great Keto food.
It is comprised almost entirely of dairy fats and protein and is extremely low in carbohydrates.
And, there are many delicious types from which you can choose.
18– APPLE CIDER VINEGAR
Apple Cider vinegar is a great healthy product for you.
Preferably this should be organic, mother Apple Cider Vinegar.
This is a very healthy product to splash in a glass of water for an improved taste and many health properties.
It is very high in minerals and with zero calories and carbohydrates, and it will not break a fast.
The product of choice is Bragg Organic Raw Apple Cider Vinegar, 16 Ounce (1 pack).
In addition to coffee and tea with or without cream and/or coconut oil, soda water with or without lemon or lime is very good. Apple Cider Vinegar with water is also an excellent drink.
Tonic water is very bad as are all the colas.
Also, diet colas are very bad and harmful because they contain aspartame which converts to toxic formaldehyde and wood alcohol in your body.
The diet colas also make you hungry.
No alcohol drinks are good on the Keto diet because your body sees alcohol as a carbohydrate.
Beer is the worst of the alcohol drinks since it is made from grains and it causes beer bellies.
Wine is the next worst of the alcohol drinks because of its high carbohydrate count.
Liquor is the least bad of the alcohol drinks with Tequila being the best of the liquor drinks.
This is because it comes from the blue agave plant and not grains.
So if you need to drink an alcoholic beverage, drink liquor in moderation, with or without soda water or with plain water.
One and possibly two liquor drinks occasionally will probably not take you out of ketosis whereas three drinks definitely probably will.
A. Distilled Water
Good pure water is critical to your health and also the Ketogenic Diet. Nothing is more important. At least 80% of your body is water. Further, even the best of the filtered waters are not pure and still contain around 160 ppm (parts per million) of contaminants.
Yes, I want a pure water distiller for my health!, then you must PICK OUT a Home Water Distiller for pure 100% water if you do not have a home distiller for having an endless daily supply of pure safe drinking water,
With such a reliable distiller, you can rest assured that you are not on a daily basis accumulating and ingesting toxic, harmful chemicals and organisms.
You are also protecting your Immune System from being harmed by such toxic chemicals, many of which are known for causing Cancer.
B. Filtered Water
Filtered water is much more convenient than distilled water.
It has the advantage if you if you do not want to deal with continually making distilled water and want a convenient state of the art water protection and treatments at very competitive prices.
You should consider a wide range of such water filtration and unique treatments.
You can find an outstanding wide range assortment of water filtration treatments, including inline treatments, portable and travel treatments, very healthy energizing pH alkalizing treatments, and even shower treatments that you can depend upon.
Stevia needs to be used with much moderation because limited animal research now indicates Stevia may increase Insulin production even more than sugar.
Insulin production is bad as it blocks fat burning.
Thus Stevia might take you out of Ketosis.
Yet another study published in an issue of the International Journal of Obesity, Dec. 13, 2016, found that after eating no-calorie sweeteners, such as stevia, test subject’s blood sugar spiked much more than when they ate real sugar.
But, if you must have a sweetener, it should be Stevia in liquid form in as small amounts as you need.
This liquid form is much preferable over the powdered form which has impurities.
Furthermore, the FDA failed to approve dried or powdered Stevia leaves for use as a sweetener because animal studies have raised concerns about their potential effects on reproductive organs, the kidneys, and the cardiovascular system.
If you risk taking Stevia, you should test its effect on your state of ketosis with such testing described below.
The Stevia product of choice if you must have is Sweet Drops SweetLeaf Liquid Stevia Sweetener, SteviaClear, 4 Ounce, No Artificial Sucralose, No Calories, Sugar-Free.
KETO PROVIDES EXCELLENT HEALTH BENEFITS IN THE FOLLOWING AREAS
The benefits of Keto are many and varied as they relate to your health and well being.
SOME OF THE MAIN AREAS FOR KETO BENEFITS FOR YOU ARE:
- COUNTERING THE METABOLIC SYNDROME
- REDUCING OBESITY
- INCREASING CARDIOVASCULAR HEALTH
- DEALING WITH CANCER
- RESPIRATORY DISEASE
- ALZHEIMER’S DISEASE
- COUNTERING DIABETES
- COPD, INFLUENZA, AND PNEUMONIA
- KIDNEY DISEASE
- TUBERCULOSIS AND POLIO
IMPORTANT TESTING FOR YOUR KETO DIET
When you are practicing the Keto Diet and enjoying the benefits it provides to you, it is very important for you to monitor your sate of ketosis.
Otherwise, you will be “flying blind” with no feedback as to what you are doing.
The methods used to monitor your state of Ketosis are:
A. KETONE URINE TESTING
Initially, you might want to purchase the cost-effective Smackfat Ketone Stripsfor monitoring and tracking progress on a day to day basis.
These Ketone strips measure urine.
Moreover, these Smackfat Ketone Strips are inexpensive and by far the least expensive initial test method and they are just as good and even preferable for beginners.
Note, however, as you continue with the Ketogenic Life Style your urine chemistry will begin to change such that Ketone Strip testing of you urine will become unreliable.
B. KETONE BREATH TESTING
Though Breath testing is theoretically possible, the methods for testing have been shown to be unreliable.
C. KETONE BLOOD TESTING
Blood testing is the Gold Standard for Monitoring your state of Ketosis.
Yes, I want the Keto-Mojo for the most accurate and most reliable Gold Standard testing device for my Ketones, then you should grab this for one’s Ketogenic Diet monitoring, which is the amazing KETO-MOJO Blood Ketone and Glucose Testing Meter Kit .
The only superior lifetime and reliable device that you should GET, and use is the Keto-Mojo, which comes with a full lifetime guarantee.
This advanced device produces the most accurate and only long term/life long way known to test for ketone and also glucose levels.
It exceeds strict FDA and International standards ensuring you get the best measurement results possible.
It comes with 1 Keto-Mojo Testing Meter, 1 Lancing Device, 10 Lancets, 10 Blood Ketone and 10 Blood Glucose Testing Strips, 1 Carrying Case, 2 AAA Batteries, 3 Manuals.
Keto-Mojo also offers a number of very instructional videos.
If you want to get out of the diet dark you need Keto Monitoring to know where you are with your Keto Diet.
A lifetime warranty is offered.
This outstanding product will indicate your definite state of Ketosis, thus being also accurate for correlating with your loss of belly fat and weight.
The Keto-Mojo will provide the needed feedback to assure that you are in a state of Ketosis.
You will more than be able to pay for the Keto-Mojo with the money you save on food by being in Ketosis.
NOTE, that if you are observing the very healthy Keto Diet you will save $300 per month.
WHY “THEY” DON’T WANT YOU TO DO THE KETOGENIC DIET
Dr. Eric Berg gives an excellent YouTube overview regarding the root cause of all the negative reports.
Such reports are put out from time to time regarding the best Ketogenic Diet plan.
His YouTubereport on Why “They” Don’t Want You To Do The Ketogenic Dietshould be viewed from the beginning.
DIET KNOWLEDGE FOR KETO
With the information provided herein, you will no longer have to struggle to find out what foods to eat on Keto Diet.
You have discovered the diversified selection of food types they will satisfy your desires while you practice the Ketogenic Diet For Healthy Longevity.
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DISCLAIMER: This is not Medical Advice. Nothing herein this article/post should be considered or used as any personal medical advice, and you should always consult with your own personal doctor before making any changes in your diet, routine or following any information given, suggested or provided herein. These statements have not been evaluated by the Food and Drug Administration. Nothing herein is intended to diagnose, treat, cure, or prevent any disease or condition. No statements herein are approved by the FDA.