Starting keto, shoping tomorrow.

[carl54]

Ive done some research and im gonna give it a shot starting monday so Im goin shopin tomorrow. Any inputs on good keto food thats a must have besides chicken and fish/tuna?

[Eileen]

Lots of eggs.

Rib steak, cheap non-lean mince, chicken drumsticks and thighs, turkey drumsticks, bacon, lamb chops, pork chops, lamb shanks, beef jerky, pepperami sticks.

Salmon, mackerel, sardines, tuna.

Avocado, asparagus, broccoli, brussel sprouts, cabbage, cauliflower, celery, courgette, cucumber, fennel, green beans, kale, lettuce, mushrooms, mustard greens, pakchoi, radishes, spinach, spring onions, garlic, olives.

Olive oil, butter, coconut oil, mayonaise.

Cheddar and other hard cheeses, cream cheese, heavy cream.

Raw almonds, hazelnuts, walnuts, brazil nuts, pecans, seseme seeds.

[xtrell]

She nailed it^ I found it best to definitely buy nuts (I choose macadamias 5g carbs per 23g fat) just in case you're relaxing and you don't need a meal but want to munch on something.

[Eileen]

Oh yeah, I forgot about those, cause they're hard to get here.

[Kevie Kev]

heres what I usually buy

Eggs
Cheese
Nuts
Salad Dressing
Chicken
Ground Beef
Tuna
Olive Oil
Mayo
Broccoli
Chicken
All natural Peanut butter
Sugar free jello

[Beejis60]

Do you guys add olive oil to a lot of your foods? I don't supplement EFAs and I hate fish other than shrimp and tuna, any suggestions there other than supplementing? How does this list sound?
Tuna
All natural PB
Almond Butter
Mixed nuts
Almonds
BREAD!!!
Ground beef
Ground turkey
Chicken
Pork Chops
Lamb Chops
Pepperoni "logs"
Some good-ass cheeses
Turkey bacon
Broccoli
Green Beans
About 12 dozen eggs (anyone ever try that egg substitute that has stuff added to it to make it be like a ham and cheese or a western omlette?)
Various spicy peppers
How about some salsa? I have no idea if there's carbs in it or not...
Romaine and some Caesar

PS- Just kidding about the bread

[Eileen]

Stick to real eggs, and make real omlettes. Apart from the bread, the list looks good.

Throwing a spoonful of olive oil over cooked veg is a good way to bring up your fats. Or you can cook with butter or coconut oil, or make a sauces with cream and blue cheese. Or make a salad dressing for that lettuce.

Salsa is better for carb-up unless you are very creative with your ingredients. You can make guacamole and put in a lot of tabasco to spice it up if you like.

Flaxseed oil is another source of Omega 3, though not as good as fish oil. If you like eggs, there's always the Omega 3 eggs.

Be careful with peanut butter. It is relatively high carb compared to other nut butters, and it's addictive. Even on keto, calories count, and it's easy to just keep eating the pb.

[TheCaptain]

Here is my list. Sure not what most keto people recommend as "clean keto foods'. But, its working great for me!

1. Water
2. Sausage Links (big bag, pre-cooked, frozen)
3. Bacon Strips (big bag, pre-cooked)
4. Eggs
5. Mayonaise
6. Pepperoni Slices (big bag)
7. Tuna fish
8. Fresh Mozzarella (comes in ball)
9. Hard Chedder Cheese cubs (big bag, cubed)
10. Corn Beef
11. Rib-Eye Steak
12. Heavy Whipping Cream
13. Whey Protein Powder
14. Sugar Free Jello
15. Hamburger patties (large box, frozen patties)
16. Prime Rib
17. Chicken Breast (large bag)
18. Shimp Cocktails (large bag, pre-cooked, frozen)
19. Other Meats and Fish and Poultry.


Seasoning:
1. Butter
2. Pepper
3. Garlic Powder
4. Onion Powder
5. Steak Dust
6. Salt
7. Hot Sauce
8. Mustard
9. Mrs Dash
10. Cold Pressed Flax Seed Oil

Other: (helps you reach keto quicker, i recommend NOW brand)
1. Alpha Lipoic Acid
2. Chromium Picolinate
3. Calcium w/Magnesium
4. Vanadyl Sulfate
5. L-Carnitine
6. Flax Seed or Fish Oil EFA Gel Tabs
7. Creatine Monohydrate
8. More than a Multiple (the most potent multi vitamin i have seen)

Other MISC:
1. KETOSTIX
2. Electric Skillet
3. Broiler Pan
4. PAM or other non-stick cooking spray

_____________________________

That should be everything to start off with. Or at least what i started off with.

I should add that i am mostly eating foods with zero carbs. my limit is 15g of carbs a day, though i try to keep it as close to zero as possible. so except for the Whey protein powder which has 4g per shake, the other items all have less then 1g of carbs per serving with most having zero carbs.

[ionias]

Originally Posted by Beejis60

Do you guys add olive oil to a lot of your foods? I don't supplement EFAs and I hate fish other than shrimp and tuna, any suggestions there other than supplementing?

You could always eat the actual olives if you don't like the oil. My diet plan has them for two meals as part of a salad. Just an idea.

[Beejis60]

Olives are disgusting and so is mayo. Anything that requires mayo I just use caesar dressing Where do you guys buy flax oil, at regular grocery stores or at a gnc-type of joint? I've never looked for it before. Also, do you guys find that ALA is more beneficial on a keto diet? I took it on a "regular" diet and I didn't notice anything.

[Eileen]

Originally Posted by Beejis60

Olives are disgusting and so is mayo.

They are not compulsary and lots of people like them.

Buy flax oil from a good health food store and make sure it comes from a fridge. It goods rancid easily if it's not kept cold.

ALA can be useful for getting back into ketosis.

[grapemaster]

yeah the pepperoni is nice, I got a 5 pound bag at sams club and it comes out to 9-10 cals a piece so easy to snack on and manipulate calories, stuff like pepperoni and bacon though not the healthiest make the diet so much easier to stick with.

[TheCaptain]

Originally Posted by Beejis60

Do you guys add olive oil to a lot of your foods? I don't supplement EFAs

I cook with Cold Press Flax Seed Oil. I dont use Olive Oil

Flax Seed Oil has 9% saturated fat, 19% Monosaturated fat, 17% Omega Six and 55% Omega Three.

Olive Oil has 14% saturated fat, 76% Monosaturated fat, 10% Omega Six and 0% Omega Three.

______________

In Short, Flax Seed Oil or Linseed Oil has the highest Omega Three's, 2nd lowest in Saturated fats. Overall, its the most balanced oil for healthy purposes.

____________

The difference?

Saturated Fats should be avoided as much as possible. So obviously finding an oil with the lowest Saturated Fats is going to be a better choice.

Monosaturated Fats reduce Bad Cholesteral and maintain Good Cholesteral in the blood stream. But, it only reduces bad cholesteral if they are replaced with Saturated Fats. Since most keto foods have high levels of saturated fats, obviously the only benefit to Keto Dieters with oils high in Monosaturated Fats like Olive Oil is to help improve "Good Cholesteral"

Polyunsaturated Fats consist of two groups. Omega 6 and Omega 3.

Omega 6 Fats lower blood cholesteral.

Omega 3 Fats lower blood cholesteral, lower Triglycerides and reduce the risk of Thrombosis, Heart Arrhythmias and Artert Spasms.

The American Heart Association recommends consuming more Omega 3 then Omega 6, reducing "Saturated" fats, including Mono"Saturated" fats.

___________________________

Now if you are taking Fish Oil or Flax Seed Oil supplements, then you would probably want to cook with some Olive Oil because it does improve 'good cholesteral'. If you arent supplementing anything and just cooking or eating with oils then i recommend consuming mostly Flax Seed Oil.

Two things to keep in mind with Flax Seed Oil.
1. It burns easily because its a lighter oil. So if your deep frying then you want to use olive oil. For generate frying, Flax seed works just as canola oil would.
2. If your drissling oil onto food then i use Flax Seed Oil. You will find its lighter and better tasting then the other oils.(one of my favorite carb foods is spinich linguine with diced cherry tomatoes, feta cheese, basil leaves, garlic and flax seed oil).

[TheCaptain]

Originally Posted by grapemaster

yeah the pepperoni is nice, I got a 5 pound bag at sams club and it comes out to 9-10 cals a piece so easy to snack on and manipulate calories, stuff like pepperoni and bacon though not the healthiest make the diet so much easier to stick with.

Yeah, i fail at diets because of time and complexity.

As with many of us, i have all sorts of healthy cooking gadgets from a steamer to juicer etc. But, i have a busy day and when im hungry, i am not patient enough to spend 30 min or 45 min cooking something healthy.

So with me, Keto works because a lot of foods that i eat are pre-cooked and ready to go. Just need to heat them up for 2-3 minutes.

One of my favorite new foods is i buy Tunafish pre-made from a local sub shop. I then slice the fresh Mozzerella into slices, place on skillet with tunafish and pepperoni slices. When the cheese is warm, tuna is hot and pepperoni is crispy, i combine them into a sandwhich (using the cheese in place of bread). Quick and very keto.

[TheCaptain]

Originally Posted by Beejis60

do you guys find that ALA is more beneficial on a keto diet?

Alpha Lipoic Acid works awesome for me! So does Vanadyl Sulfate. These two i take faithfully when i need to raise my Ketosis level (such as after a carbup or if i notice my Ketostix shows peach and not pink or red).

Definitely worth it. I use the NOW brand. Its good quality and lower priced then others.

[Eileen]

Originally Posted by TheCaptain

Saturated Fats should be avoided as much as possible.

Since when???

You need plenty of saturated fat in your diet. It keeps your testosterone levels highs, your immune system strong and your bones dense. And it will increase your HLD (good) cholesterol.

Apart from Omaga oils, polyunsaturates are the ones associated with heart disease and a poor ratio of LDL to HLD cholesterol. Flaxseed oil, while it does have Omega 3, it doesn't have it in as useful a form as fish oil. And because it is so unstable, you can't cook with it, so you are much better with butter or olive oil.

[ionias]

Originally Posted by Eileen

Since when???
Flaxseed oil, while it does have Omega 3, it doesn't have it in as useful a form as fish oil. And because it is so unstable, you can't cook with it, so you are much better with butter or olive oil.

Doesn’t heating up any oil then cause the oil to go through a molecular change wherein the oil is now bad for you? I’m not sure if I’m remembering this correctly but I could swear that cooking oil equals bad.

[Beejis60]

Depends on the chemical property of the oil; sometimes oils breakdown in heat, some don't.

[ionias]

Originally Posted by Beejis60

Depends on the chemical property of the oil; sometimes oils breakdown in heat, some don't.

So is it ok to cook with olive oil then?

[Beejis60]

Not to sound like a dick, but I think everyone on this forum does plus a few more million people use it. If it wasn't okay, I'm sure the FDA would have pulled it, though they're not the most perfect organization. Your best bet is to see if European countries still have it, they're pretty good with food and drug purities. USA is a little behind the European standard.

[ionias]

Originally Posted by Beejis60

Not to sound like a dick, but I think everyone on this forum does plus a few more million people use it. If it wasn't okay, I'm sure the FDA would have pulled it, though they're not the most perfect organization. Your best bet is to see if European countries still have it, they're pretty good with food and drug purities. USA is a little behind the European standard.

I realize that it is safe to use. What I’m asking is if it cooking with olive oil makes the oil lose its beneficial properties or in fact even cause the oil to be bad for you. In the sense of say for example hydrogenated oils.

Right now I’m taking it by the spoonful for the high quality fats it contains. It wouldn’t make sense for me to start cooking with it if that in some way caused the oil transform, but if I can cook with it and the oil retains its original composition then by all means I’d rather do that than choke it down.

BTW my wife was born and raised in Columbiana, Ohio, small world eh?

[SSWTR]

Originally Posted by ionias

I realize that it is safe to use. What I’m asking is if it cooking with olive oil makes the oil lose its beneficial properties or in fact even cause the oil to be bad for you. In the sense of say for example hydrogenated oils.

Right now I’m taking it by the spoonful for the high quality fats it contains. It wouldn’t make sense for me to start cooking with it if that in some way caused the oil transform, but if I can cook with it and the oil retains its original composition then by all means I’d rather do that than choke it down.

BTW my wife was born and raised in Columbiana, Ohio, small world eh?

better to use butter or cocunat oil for frying porpose and use extra virgin olive oil with out heating (prefered). If you want t0 know why then do some reading and spend time and i think its worth it to understand confusion.

[grapemaster]

Originally Posted by ionias

I realize that it is safe to use. What I’m asking is if it cooking with olive oil makes the oil lose its beneficial properties or in fact even cause the oil to be bad for you. In the sense of say for example hydrogenated oils.

Right now I’m taking it by the spoonful for the high quality fats it contains. It wouldn’t make sense for me to start cooking with it if that in some way caused the oil transform, but if I can cook with it and the oil retains its original composition then by all means I’d rather do that than choke it down.

BTW my wife was born and raised in Columbiana, Ohio, small world eh?

as far as I've read it makes minimal carcinogens but the heat kills the beneficial properties, it says so on expensive bottles of both flax and evoo...

cook with a sat fat like coconut oil, much higher smoke point.

in italy and greece they don't COOK much with the olive oil, its more for drizzling on stuff.

[ionias]

Originally Posted by grapemaster

as far as I've read it makes minimal carcinogens but the heat kills the beneficial properties, it says so on expensive bottles of both flax and evoo...

cook with a sat fat like coconut oil, much higher smoke point.

in italy and greece they don't COOK much with the olive oil, its more for drizzling on stuff.

Gotcha. I'm new to cooking with oils and butter. Up until now its just been strictly good ol 0 calories 0 carbs 0 taste PAM.

[Beejis60]

I agree with ionia, ZERO taste. Butter always helps the taste of most things.

[grapemaster]

Originally Posted by TheCaptain

Yeah, i fail at diets because of time and complexity.

As with many of us, i have all sorts of healthy cooking gadgets from a steamer to juicer etc. But, i have a busy day and when im hungry, i am not patient enough to spend 30 min or 45 min cooking something healthy.

.

same here, during the week is like one long 5 day single day for me, I work full time, + taking classes + study time + going to the gym + commute time (all that together eats up my entire day from 7am-11pm, the time I relax is checking some email at work when I get in or when I'm actually sleeping. I have my entire food made and all my clothes ironed on Sunday before the week starts so there is no wasting time or thinking. Having to cook during the week would definitely eat up into other valueable time and cause me to get behind. Its no wonder *most* people eat so much fast food and only 3 meals a day.

[jaim91]

Originally Posted by grapemaster

Its no wonder *most* people eat so much fast food and only 3 meals a day.

But that's why THEY look like THEY do, and WE look like WE do

[mickapoo]

Originally Posted by Eileen

Lots of eggs.

Rib steak, cheap non-lean mince, chicken drumsticks and thighs, turkey drumsticks, bacon, lamb chops, pork chops, lamb shanks, beef jerky, pepperami sticks.

Salmon, mackerel, sardines, tuna.

Avocado, asparagus, broccoli, brussel sprouts, cabbage, cauliflower, celery, courgette, cucumber, fennel, green beans, kale, lettuce, mushrooms, mustard greens, pakchoi, radishes, spinach, spring onions, garlic, olives.

Olive oil, butter, coconut oil, mayonaise.

Cheddar and other hard cheeses, cream cheese, heavy cream.

Raw almonds, hazelnuts, walnuts, brazil nuts, pecans, seseme seeds.

Sour cream as well?

[dgninja]

Sour cream in moderation isn't too bad. I use it about twice a week to put on some chicken or steak. Though it is really good with some hot sauce mixed and dip some broccoli or cauliflower into the mix.

[Eileen]

Originally Posted by mickapoo

Sour cream as well?

Fine as long as it is sour cream. Someone was telling me that in the States, a lot of sour cream has dextrose and other stuff added.