John Goh's video: Keto Diet: Keto Foods List of What You Can Can t Eat - Weight Loss Video

Click to the link to learn more: https://bit.ly/35k3iFK Keto Diet Foods List of What You Can and Can't Eat 1. Carbs Approximate 5-10% of calories per day based on a 2,000-calorie diet "Drastically limiting your intake of glucose, the usual energy source for your cells, reduces insulin secretions in your body. Since low levels of glucose are coming in, the body uses what is stored in the liver and then the muscles. After about three or four days, all of the stored glucose is used up. "For an alternative source of energy, your liver will start to convert fat into ketones, which will then be released into the bloodstream and be used by your cells for energy. Basically, your brain and muscles will be fueled by fat instead of carbohydrates. You should aim to score your carbs from high-fiber, water-rich fruits and vegetables to naturally boost hydration and keep your digestive system humming along. Good examples of carb keto diet foods: Tomatoes Eggplant Asparagus Broccoli Cauliflower Spinach Green Beans Cucumber Bell peppers Kale Zucchini Celery Brussels sprouts 2. Protein Approximate 10-20% of calories per day based on a 2,000-calorie diet Protein is essential to build muscle cells and burn calories. Eat too much or too little of it as part of your keto diet food plan and you'll end up sabotaging your goals. If you’re sticking to the very low-carb quota of keto and eating more fat and less protein than recommended, your body will turn to muscle tissue as fuel. This will lower your overall muscle mass and the number of calories you burn at rest. Overdose on protein you'll put undue strain on your kidneys and your body will convert the excess protein to carbohydrates for fuel. That's the exact opposite goal of the keto diet. Shoot for around 15% of calories from high-fat protein sources like those below. Some, such as Greek yogurt, eggs, and cheese, provide important vitamins to keep your hair, eyes, and immune system strong. Good examples of protein keto diet foods: Chicken Turkey Venison Beef Salmon Sardines Tuna Shrimp Pork Lamb Eggs Natural cheeses Unsweetened, whole milk plain Greek yogurt Whole milk ricotta cheese Whole milk cottage cheese 3. Fat Approximate 70-80% of calories per day based on a 2,000-calorie diet Here's where the bulk of your intake comes into play. Several studies have shown that a higher-fat diet can reduce cravings and levels of appetite-stimulating hormones ghrelin and insulin. When you're assembling your keto diet food stash, go full-fat. And don't stress over the dietary cholesterol content, a factor of how much animal protein you eat, Instead, focus on consuming a higher ratio of unsaturated fats to saturated fats. Good examples of fat keto diet foods: Olive oil Avocado oil Olives Avocados Flaxseeds Chia seeds Pumpkin seeds Sesame seeds Hemp hearts Coconuts Nuts Natural, no-sugar-added nut butters 4. What to Avoid Make it easier to stay within the macronutrient framework of the keto diet by steering clear of these foods. Beans, peas, lentils, and peanuts Grains, such as rice, pasta, and oatmeal Low-fat dairy products Added sugars and sweeteners Sugary beverages, including juice and soda Traditional snack foods, such as potato chips, pretzels, and crackers Most fruits, except for lemons, limes, tomatoes, and small portions of berries Starchy vegetables, including corn, potatoes, and peas Trans fats, such as margarine or other hydrogentated fats Most alcohols, including wine, beer, and sweetened cocktails Hope it can help you and add value to you! Go to: https://bit.ly/35k3iFK