Foods for KETO diet ~~

[InNeedOfMotivation]

OK i went shopping yesterday, knowing i wanted to go on the KETO diet.

Here is what i bought:

8 KG of chicken breast.
2 KG of red meat.
1 KG of bacon rashers.
10 Tins of tuna.
30 Eggs.
Bag of carrots.

I drink only water.

I need to pick up some Protien shakes, some carb free bars, and some flax.

Apart from that, what other common foods are zero carbs ?

Also, i have no idea what abounts of these foods i should eat per day, today i had 6 bacon rashers, 2 eggs, 1 tin of tuna and 500g of red meat.

And how important is regular gym visits for this diet? is it a must ?

 

[Tha One CrumCake]

Carrots???

Unless you got a huge pet iguana, you need to toss the carrots.

They're a high glycemic carb, something u DO NOT WANT while on a keto diet.

 

[InNeedOfMotivation]

Doh =[

 

[2ordinary]

Well, cheese doesn't have *zero* carbs, but pretty close depending on the type. This may be something you want to add. Just make sure you look at the labels so you can keep track of how many carbs you're eating.

 

[Sardaukar]

Diet Soda such as Diet Coke, Diet Sprite, etc have zero carbs. I was very excited to discover this after a 4 days of drinking nothing but water.

~Sardaukar

 

[enrage]

beef jerky, unsalted mix nuts-helps when you need a snack food.
Lots of people get pork rinds but i tend to stay away from foods like that.

natural peanut butter-when you get the craving for something sweet.

 

[diamonddiceclay]

sausages,vienna sausages,any type of red meat

 

[KWKSLVR]

Pork rinds are one of the best foods you can eat when on a keto diet. They are carb free, and have only 5 grams of fat per serving. They are basically a free food.

Vegetables are a need. Most of your carbs should come from them. Grab broccoli, okra, Romaine Lettuce (my personal favorites) A little bit of onion and tomatoe is ok too.

Tuna is awesome, but don't overdue it. I was eating way to much tuna and the protein bulk threw me out of ketosis. Remember that even the things that say zero carbs can still have traces.

On the diet cola's, STAY AWAY.
1) If it has caffeine, your hurting yourself.
2) Sugar free does not mean artificial sweetener free.
You need to avoid: Sugar, corn syrup, honey, maltose, dextrose, fructose, lactose, sorbitol, aspartame. The later can inhibit weight loss.

Also remember that drinking anything other than water does not count towards your daily amount of water that you NEED to take in. Drinking decaf, unsweet tea is perfectly fine, but a gallon of it a day does not count as a gallon of water.

 

[KWKSLVR]

Also, remember that artifical sweetners still trigger insulin responses and they still screw with your blood sugar. If you want a sugar substitute, get a box of Splena from your local grocery store. That stuff is awesome, and it fits in with keto diets.

 

[toga22]

Ground Turkey or turkey breast is good too. Lots of protein and no carbs. Also if you get sick of tuna you might also try canned salmon or crab meat. Pretty much the same as tuna as far as protein, fat and calories, and both has 0 carbs.

 

[Tha One CrumCake]

Exactly what Kwkslver said


Except tha part about caffinee.

Peace

 

[woje3]

don't forget you want to shoot for 70% fat, 30% protein on a KETO diet. A lot of people just figure you need to cut the carbs out and your fine. But if your fat/protein ratio isn't right it's not gonna work as well. Go for 1.5 grams of fat for every 1 gram of protein. I used to sit and munch down low carb bars (atkins, protein revolution, doctor's diet) but they don't have enough fat to stay around the 70/30 ratio. Now I eat stuff like hot dogs, sausage, ground beef, cheddar cheese. Just make sure the hot dogs and sausage have 0 carbs...some have 1-2 grams of sugar per serving.

 

[KWKSLVR]

Caffeine stimulates insulin production. An over production of insulin is what makes most people overweight to begin with This insulin spike will raise blood sugar, causing a crash afterwards that can result in fatigue, appetite, etc. When he firsts starts the diet he does NOT need to be on caffeine. The whole idea is to stabilize your blood sugar and fall into ketosis. After the first few weeks, if he wants to try a little caffeine, and it doesn't hurt him, then its fine to have a LITTLE. But 4 20oz diet Mt. Dew's/day will never be ok to have. If not for the caffeine, for the sugar substitute.

 

[MS]

"Caffeine stimulates insulin production"

No quite true, but it certainly affects glucuoneogenesis/liver metabolism

From KWKSLVR "This insulin spike will raise blood sugar",(blah blah blah)

That's the funniest bullshit I've ever seen on this board.

"An over production of insulin is what makes most people overweight to begin with" Hahaha

So if you give someone an insulin injection without any calories will they will put on fat????

Caffeine and other thermogenics are your friends on a keto diet. Without significant amounts of carbs they will likely increase lipolysis (unless you're already addicted to them).

"Also, remember that artifical sweetners still trigger insulin responses and they still screw with your blood sugar".

Could you please give us references to support that statement with regards to current reasearch??

 

[KWKSLVR]

Dude, why do you think type 2 diabetics gain weight? Their body is already producing more insulin than normal, on top of what they get from the shots.

If you don't believe that insulin causes people to be overweight then you have just proven that you know very little about obesity.

Go to your bookstore and read pages 48-56, 309-310 of "Dr. Atkins New Diet Revolution" and you'll find your answers. I'm not going to type it all out, nor am i going to do the research for you.

 

[acer290]

Hey

Eat all meats except for processed deli meats. Egg all eggs, but not too many because they do have some carbs. Eat all fat, but make sure it is not crap like half and half. Stick to chedder cheese. Not too much it does have some carbs. Stay away from seafood except for tuna fish.

Watch out for zero carb bars. Some companies have a lot more carbs than they list. And I'm not talking about glycerin and other crap like that.

You need to eat more fat. Try to stick to healthy fat, but just make sure you get it somehow.

I find it really easy to set up what I will eat the day before using www.fitday.com
Just make sure you get the servings right. And it's free. And it helps to uncover hidden carbs.

If you're planning on doing a carb-up, make sure you hit the gym

For a little more info. do a search on a search engine for "Lyle Mcdonald" then go to the link that says Body Opus pages and click on FAQ.

Oh yeah, EAT MORE FAT! If you don't, the diet won't work. And make sure you're calories aren't too low. Read the FAQ!

 

[KWKSLVR]

Yep

Don't be afraid of fat. However, its not an excuse to gorge yourself. After a few days, your appetite will go down, and you'll eat less anyway. Also, seafood is GREAT to eat. You can eat ALL fresh meat, seafood, eggs (that carb is burned off when its cooked) some cheese, but all cheese has some carbs in it ( <1 gram usually)

The best 2 bars i've found have been Carb Solutions and Atkins Advantage. You can find both at Wal-Mart, most GNC's and carb solutions at SAMS Club as well. Take a good multivitamin. CO-Enzyme Q-10 is also good to take as well.