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Mayonnaise (made with good oils – see list of fats) Coconut Butter Pork Rinds Beef Jerky Pickles Cod Liver Oil (Fish Oil) Cacao Nibs Cacao Powder (unsweetened) Vinegars (but check the ingredients – many have added sugar or wheat) Eggs (of any animal) Shredded Coconut Mustard Hot Sauce (check ingredients) Vanilla Extract Coconut Flour Gluten-Free Tamari Sauce Coconut Aminos Fish Sauce (check ingredients) Gelatin (as powder or from bone broth) 100% Dark Chocolate Stevia (only small amounts) Monk Fruit / Lo Han Guo Almond Flour/Meal   FOODS TO AVOID ON A KETO DIET Knowing what NOT to eat on a keto diet is at least as important as knowing what to eat. 80 If you are not hungry when you wake up, feel free to skip breakfast or just have a cup of coffee.

If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. Avoid eating too frequently Did you realize that eating in general triggers insulin?

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Regarding sauces, many of them contain added carbohydrates and hidden sugar, so be careful when using them in a recipe. A good way to get started on planning keto meals is to include one part of protein, two parts of vegetables (of the ones that grow above the ground), and one part of fat. Keto-Friendly Beverages Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks. Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. These aren’t for everyone, since most people adjust better to slow, gradual changes. Dinner Recipes *Carb Up* Flank Steak, Plantains & Watermelon Salad (3 servings) Steak 1 lb. flank steak 2 cloves garlic, minced 2 tbsp coconut aminos ½ tbsp avocado oil ½ tbsp apple cider vinegar 1 tsp Dijon mustard Sea salt and black pepper, to taste Plantains 2 very ripe plantains, peeled and sliced into ½ in. thick coins 1 tsp avocado oil Sea salt, to taste Salad 3 cups cubed watermelon 2 cups baby spinach 1 cucumber, quartered and sliced 1 sprig of fresh mint, leaves removed and minced Zest and juice from 2 limes 1 tbsp avocado oil ¼ tsp chili powder (or more, to taste) Sea salt, to taste Instructions 1.

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There’s a catch, though: it’s possible to eat too much fat, to the point that you don’t burn off the excess body fat as quickly. Adding additional fats in the form of a sauce incorporating heavy cream or coconut cream is a smart choice for balancing macros. Sweeteners Stevia and erythritol are our great choices for low-carb friendly sweeteners.

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Cook the chicken thighs for 8 minutes then flip and cook on the other side for 3 to 5 minutes. Some of the most exciting research is around cancer and neurological diseases, but most people use a keto diet for much more common issues (weight loss, diabetes, etc.). Stir in the coconut milk then simmer gently for 10 minutes. However, your fat ratio must always be significantly higher than carbs and proteins. You need more fuel to give your body the energy it needs, and that includes energy to manufacture the enzymes to burn fat instead of glucose. Avocados are great because they’re low carb and very high in fat! On a keto diet we recommend below 20 grams of net carbs per day, and that’s what our keto recipes are aiming for. If the body cannot find enough carbohydrates to continue normal operation, it begins a 2 stage check down to find other energy sources. The key here, if you do not want to count calories, is to structure your plate in order to guarantee you are consuming enough fat. Protein Ratio: Frequently Asked Questions from Keto Dieters What should my macros be on keto? Combine the chipotle chili powder, garlic powder, onion powder, coriander, and smoked paprika in a small bowl. Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.