Now you might be knowing what to eat and what not to eat in a keto diet. This article will help you about the limits with in which you should consume foods that can be eaten in a keto diet.
Contents
Food limits in LCHF – KETO Diet
Butter – 60 grams/day
Nuts – Total of 100 gms per day (a handful), avoid Pistachios, Cashew nuts and pea nuts (< 10 nos) as they contain carbohydrates
Coffee powder – Natural coffee powder without chickory is allowed (Nescafe Classic is commonly recommended)
Meat – This is where the most common errors happen. In a keto diet, you can eat only controlled amount of meat. The recommended allowance is 200 – 250 gm of red meat or 250 gm of fish per day ( if your weight is below 110 kg). If your weight is above 110 kg, you should limit it to 200gm/day.
Onions – Only three tablespoons per day
Tomato – Only two tomatoes/day
Milk – If necessary use 50 ml/day
Vegetables in total – Should not exceed more than 200gm/day
Eggs – Maximum 3 per day (as they contain more protein)
Water intake – Take minimum 3 – 4 liters of water per day (Decrease chance of kidney stones and removes side effects)
Salt – Use lemon salted water to overcome the tiredness
Chocolates – one piece of Dark Chocolate (>90%) can be taken/day if needed
Berries – Strawberry (6 medium ones), blue berry (only six)
Total Carbohydrate intake/day – Keep it less than 20gm/day
Apple cider vinegar – Only those with ‘mother’ in it
There is no hard and fast rule that you should eat 3 meals in a day, eat only when you are hungry.
Keto Approved Food list
Milk and milk product list
Real butter, Natural full fat yoghurt (curd), Ghee, cream cheese, cheese, string cheese, peperoni
Meat
Pork, Beef, Turkey, Lamb, free range chicken (not broiler ones)
Vegetables
Coconut, bitter gourd, Broccoli,lemon, Brussel sprouts, zucchini, asparagus, spinach, celery, cabbage, squash, kale, egg plant, leeks, artichoke, arugula, garli, bok choy, avocado, raddish, mushrooms, cauliflower, turnips, tomato and onion
Oils
Coconut oil and olive oil
Nuts
Almond, Walnut, Pecans, Macadamia, Brazil nut, hazel nut
Fruits
Strawberries, Blueberries, Raspberries, blackberries, cranberries
Fish – All kinds of fish
The “BIG NO” Foods in LCHF – KETO Diet
Bread, Pasta, Rice, Starches, Sugar, High fructose corn syrup, corn, wheat, flour, legumes, beans, fruit (except berries), soda, milk (only whole milk <50ml/day)