in this video we'll discover what to eat on a keto diet menu some people associate the keto diet with the bad word fat and are quick to dismiss it nothing could be further from the truth fat is allowed because it's converted into energy our body needs healthy fats to thrive other foods on the diet could not be healthier when you're eating ketogenic you're filling your body with nutrition let's take a look at the food you'll be eating as this plan to lose weight has already pointed out the elimination of processed foods and sugar is one of the best things you can do for your health in general processed foods are filled with toxic preservatives that do nothing for you but rob you of your good health fresh is always better when purchasing anything at the market get into the habit of reading labels they can be very sneaky and revealing keep your carbohydrates under fifty grams a day and you'll feel the difference a stricter ketogenic diet will contain approximately 20 grams of carbs a day foods to eat on a ketogenic diet one seafood everybody knows about the healthful fatty acids vitamins and minerals and seafood very few of us eat enough the keto diet menu encourages the consumption of all things from the sea shrimp and crabs are carb free and other shellfish contain only a low amount of carbohydrates fatty fish such as salmon and sardines are highly recommended because of their high omega fatty acid content fish truly is brain food enjoy at least two servings or more of seafood a week on the keto diet simple canned tuna counts as seafood two vegetables can a diet that recommends unlimited green leafy vegetables be anything but healthy they are extremely low in carbohydrates and bursting with vitamins antioxidants and the fiber we need daily green vegetables such as broccoli spinach and kale are believed to decrease the risk of heart disease and cancer cauliflower and turnips can be prepared to look and taste like rice or mashed potatoes with much less starch and carbohydrates starchy vegetables such as potatoes or beets do have carbs and should be limited on the keto diet three dairy foods there are cheese's to satisfy everyone's tastes they are high in fat content for energy high in protein and calcium and low in carbohydrates yogurt and cottage cheese are a great source of protein and calcium they are low carb and fit well into the ketogenic lifestyle be sure to stick with plain yogurt as the flavor types contain a lot of sugar as are the so called low fat versions of yogurt you can flavor yogurt and cottage cheese yourself with a few berries and nuts 4 avocados avocados are truly a superfood they are high in important vitamins and minerals including potassium according to a study avocados are also believed to help lower cholesterol by 22 percent loaded with nutrients and delicious tastes avocados only have 2 grams of net carbs rates use them in salads and sandwiches 5 meat and poultry the keto diet lets you eat plenty of meat meat contains very few carbs and is high in protein to help you build muscles whenever possible choose healthy grass-fed meats which are higher in fatty acids 6 eggs eggs are high in protein and contain a mere 1 gram of carbohydrates as they are also inexpensive they're ideal for anyone on a ketogenic diet eggs also make you feel full thereby helping you eat less many people take pride in consuming only the whites of eggs but the true nutrition lies in the yolk so be sure to eat the egg in its entirety 7 coconut oil too many people are unfamiliar with coconut oil another superfood it is perfect for people dealing with diabetes and has been used with Alzheimer patients coconut oil can be used in most recipes in place a butter or oil you can also use it for frying and sauteing 8 dark chocolate did you know that dark chocolate has a high amount of antioxidants as a matter of fact dark chocolate is reaching superfood status chocolate with 80 percent or higher real cocoa powder can lower your blood pressure an ounce of 80 percent chocolate contains 10 grams of carbohydrates so it definitely counts as a healthy snack keep in mind the lower of cocoa content the less healthy the chocolate will be milk chocolate does not count as healthy chocolate foods to avoid on a ketogenic diet the keto diet has a lot less restricted foods than many other diets sugar of course should be avoided that doesn't mean you can't enjoy sweet desserts there are many keto diet menu friendly recipes that substitute unsweetened applesauce for sugar in baked goods substitute sweeteners such as stevia can also be used in moderation keep in mind that fruits are healthful but they do contain a great deal of sugar so limit the amount you eat to just a few slices a day fruit juices are concentrates that have vitamins but lack fiber and their sugar content is extremely high read the label on any bottle of juice before buying the best juices are green with just a hint of fruit for flavoring be careful with cereals most are packed with sugar and robbed of any nutrients many claim nutrition added but all that means is that all the nutrition has been removed and they have returned a small amount 100% brand cereal will fit into your keto diet and you can sweeten it with a handful of berries just be sure to examine all the labels in the cereal aisle this can be very tricky also remember that honey 2 is a sugar totally emit white starches from your diet they are nothing but empty calories this includes white bread pasta and rice buy the whole grain version instead and enjoy in moderation legumes and beans are healthy for you but they are high in carbohydrates you can have them occasionally just make sure you keep it within your daily 2250 carb gram count alcohols tend to be empty calories but certain spirits will be better for you than others beer is filled with carbs and should be off your keto diet the expression beer belly exists for a reason enjoy a glass of wine instead of course there are variances and different types of wines dry wines contain a minimum amount of sugar while sweet dessert wines contain much more pure alcohol whiskey and vodka are carb-free but they do contain calories so have a care mixing alcohol for fancy cocktails usually creates a haven for sugar so avoid those wine coolers maybe a tasty treat but in reality they're just sugary sodas with some added alcohol they should definitely not be on your keto diet menu at any time
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