Keto tips

Avoid all the temptations in your house, and fill your fridge with the following.

• Healthy fats : avocado oil, coconut oil, perilla seed oil etc.
• Leafy greens : lettuce, spinach, kale, etc.
• Low carb veggies : zucchini, cauliflower, asparagus, etc.
• Meat : beef and pork.
• Poultry : chicken and turkey.
• Seafood : fish and shellfish.
• Dairy product : cheese, heavy cream, butter, sour cream, ect.
• Eggs
• Low carb fruits : Avocado, strawberries, blackberries, coconuts, etc. If you are interested in learning more, you can get download a printable keto food list for beginners here, it includes details and tips on what to buy.

One of the easiest ways to start a keto diet is to remove all the temptations in your house. If you want to stick to a keto diet and want to achieve a sustainable lifestyle, remove the following items in your fridge and pantry.

• Grains: wheat, bread, pasta, rice, oats, cereal, corn, etc.
• Sugars: table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
• Starchy vegetables: potatoes, sweet potatoes, etc.
• Legumes: beans, lentils, chickpeas, etc.
• High-sugar fruits: bananas, pineapple, oranges, apples, grapes, etc.
• Dairy product : milk, yogurt, low-fat cheese, etc.
• Seed & vegetable oils: margarine, canola oil, corn oil, grapeseed oil and soybean oil.
• Processed “low carb” foods: this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients.

Keto diet is a simple lifestyle of trying to eat as few carbs as possible and trying to eat as much fat as you can in one day. If you are a beginner, don’t worry about counting macros or buying specific foods. Just start by picking your favorite food in each category below and create a simple keto framework for your meals.

• Low carb veggie: cauliflower, broccoli, zucchini, brussels sprouts, bell pepper, cucumber, etc.
• Protein: pork, beef, chicken, fish, seafood, egg, etc.
• Fat: cheese, butter, oil, nuts, avocado, bacon, etc.

Ketogenic diet is not the newest fad diet, it’s actually the oldest diet known to mankind. We’ve been eating this way for thousands of years and it’s about time we get back to it. If you are a keto beginner, these top 12 keto diet tips will help you get started and easily maintain your new lifestyle. To jumpstart your successful low carb keto lifestyle, I always recommend you read my guide on how to start a low carb keto diet first. Let’s talk about the top 12 keto diet tips you will need.

So everyone knows that onions are the foundation of practically any recipe, but the big problem is that they are full of sugar.What is a Ketophile to do, to get all that delicious onion flavor into their soups, sizzles, and salads?After some experimentation i discovered an answer. # 1. Use red onions, because they have the strongest onion flavor of them all.# 2. Weigh the onions ahead of time and use about 1/4 of the amount the recipe requires.# 3. Slice the onions as thin as possible. This can only be effectively done on a mandolin. Whether frying, pickling, or tossing into a fresh salad, razor thin onion slices will maximize onion flavor.# EDIT: 4. For a lot of cooked onion recipes, like soups and sautees, I reserve some of the onions and add just before serving, to get an extra pop of onion flavor.

A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan.  A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies.  This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation.  This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days.  This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption.  Here are several advanced keto diet tips to get into and maintain ketosis.

Now, if you’re a lover of smoothies, you’ll notice that most of them contain fruits that are high in carbs. Some of the examples are bananas, kiwis, and peaches. If you do love smoothies but have to stay on a low carb diet, start using avocados. They are high in fats, very low in net carbs, and have little to no taste. So, you can use them to give your smoothies very much needed texture. Add a few berries, peanut butter, or spices of your choice to give the smoothie a very much needed taste. Here are a few low carb smoothie ideas.