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Here are the keto-friendly foods you’ll want to be eating most often on the Standard Ketogenic Diet (for a complete, detailed list, see our infographic below): 75% of Your Diet: Healthy Fats and Non-Starchy Vegetables Veggies: leafy greens, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, zucchini, bell peppers, white mushrooms Healthy fats: flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega–3 egg yolks, nut butter, avocado oil, almonds, macadamia nuts, walnuts Animal fats: fish (salmon, halibut and mackerel), organ meats (liver, bone marrow, tongue, bacon), lamb, shellfish (crab, lobster, shrimp), ghee Nuts and seeds: sugar-free nut and seed butter (no peanut butter), pecans, cashews, pine nuts, sunflower seeds, flaxseed, brazil nuts Other: 100% dark organic cocoa powder or chocolate, spirulina, almond flour, mineral water, tea or coffee (no added sugar), unsweetened nut milk (almond milk, hemp milk, coconut milk) 20% of Your Diet: Proteins Animal protein: grass-fed meat (higher in omega–3 essential fatty acids), chicken, turkey, wild game, duck, pork Bone broth (Recipe: Make bone broth in your Instapot) Collagen and gelatin powdered supplements Full fat dairy products: organic sour cream, cottage cheese, cream cheese (with no added sugars), heavy cream 5% of Your Diet: Carbs Small amounts of berries: raspberries, blackberries, blueberries Legumes: green peas and beans *Note: these percentages are based on the Standard Ketogenic Diet (SKD). It’s no small matter that sugary beverages have also been linked to various health issues — from obesity to an increased risk of diabetes ( 6 , 7 , 8 ). An easy way to do this is to fill up a 50 oz bottle of water so you can track your progress throughout the day.

How to Use This Free Keto Meal Plan We’ve designed this free Keto meal plan to be as easy to use as possible. Summary Animal products, as well as high-carbohydrate foods such as grains, sweetened beverages and starchy vegetables, should be restricted when following a vegan keto diet. But it is not known if the same applies for those with insulin resistance or diabetes.

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Healthy low-carb sweeteners are optional in breakfast meals and desserts. However, it may be difficult for vegan keto dieters to meet their micronutrient needs through food alone. Carbs can be reduced or added depending on your health and weight loss goals. For an average person who requires 2,000 calories per day, that equates to a maximum of 50 grams of carbs per day. Now add the rest of the ingredients and mix well.

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These veggies will provide your body with plenty of nutrients and help you stay in ketosis. In order for you to get the most out of this Keto resource, here are a few tips: Go through the recipes below and check out the ingredients. When the body enters a state of ketosis, it starts to use fat for fuel — a reason why this diet is closely linked to weight loss. Meat and Poultry Meat and poultry are considered staple foods on a ketogenic diet. Like the keto diet, several studies have shown IF to be an effective weight-loss method as well as reducing the onset of chronic diseases such as type-II diabetes.

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More extreme versions like the ketogenic diet are not suitable for children, teens and women who are pregnant or breastfeeding, unless it’s being used therapeutically to treat a medical condition. When the body enters a state of ketosis, it starts to use fat for fuel — a reason why this diet is closely linked to weight loss. Our revenues come from members who want to support our purpose of empowering people everywhere to dramatically improve their health. Knowing that you are greatly improving your health is a powerful reason to stay with a ketogenic diet plan, even if you don't lose any weight. Low sodium and electrolyte levels also lead to muscle weakness, irregular heartbeat and changes in blood pressure. How to Start a Keto Diet I might be a bit presumptuous calling this the best way to start a keto diet, because let’s face it, I haven’t performed a double-blind study for this…even in rats. Berries: Blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation. If you or your family have a history of high blood pressure, following a low-carb diet, may be a godsend. However, if your bloating is coming from vegetables, then cut back on them too. When in a state of ketosis, the body begins to utilize fat for fuel. Basically, sweet little bombs filled with nutritious fats—perfect for a ketogenic diet!

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See Also
30 Day Keto Meal Plan
Beginner 7 Day Meal Plan Keto Beginner Keto Food List
Free Keto Diet Plan for Seniors

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