^^^
what he said
im on the anabolic which is basically keto. i eat a sh*tload of red meat, cheese, pepperoni, chicken, green veggies, black berries, sour cream, peanut butter, nuts(in moderation the carbs add up quick), low carb protein shakes,
here:
Red Meat. The bulk of your diet should consist of red meat. Red meat has protein & fat, both needed in the Anabolic Diet. Most feel better with steak. But there?s plenty to choose from.
1. Beef. Chuck is economical & has 20% fat.
2. Pork. I?m not big a fan of Pork, however it?s good source of protein & fat.
3. Lamb. Tender & flavored. Very fatty meat.
4. Ground. I love hamburgers. Chuck & beef contain good amounts of fat.
5. Dried Meats. Beef jerky, Bresaola, ?
6. Bacon. American Bacon, Streaky Bacon, Fresh Bacon, Pancetta,?
7. Sausages. Chorizo, Pepporini, Merguez, ?
8. Salami. Corned Beef, Baloney, Calabrese, Soppressata, ?
9. Ham. Ardennes Ham, Jambon de Bayonne, Prosciutto, Prosciutto di Parma, Jamon Serrano, Jamon Iberico, ?
Poultry. White meats are less fatty than red meats. Eat white meats for variety, but keep in mind that you need animal fat on the Anabolic Diet. Go for the darker meat (thighs/legs) & eat the skin.
10. Chicken. I like whole chicken: eating everything up to the bones.
11. Turkey. Leaner than Chicken.
12. Duck. Wild ducks are very fat.
13. Goose. Less fatty than Duck, but fattier than Chicken.
14. Ground Chicken. Hamburgers from Ground Chicken are good for a change.
15. Ground Turkey.
16. Fowl. Good source of protein, but lean meat.
17. Pheasant. Same as fowl: good for protein, but low fat.
Fish. Fish are a good source of Omega 3. Omega 3 will help your testosterone levels & fat breakdown. I?m not a big fish eater to be honest.
18. Anchovies. Rinse the salt of before using.
19. Carp.
20. Catfish.
21. Herring.
22. Mackerel.
23. Salmon. Salmon Steaks, Smoked Salmon, ?
24. Sardines. I like them grilled with a salad in the summer.
25. Sturgeon.
26. Trout.
27. Tuna. Try tuna steaks vs. tuna out of a can.
Shellfish
28. Crab.
29. Lobster. Occasionally.
30. Mussels. Steamed Mussels.
31. Prawns. Grilled with a salad.
32. Shrimps. Fry them in Olive Oil with garlic.
33. Squid.
34. Calamari. Fry in Olive Oil, serve with a salad.
Dairy. Eggs is your best source of protein & fat next to Red Meat. Eat them at breakfast. Cheese is High Protein/High Fat. Use it with your meat, eggs, veggies or as snack.
35. Eggs. Omelets, Scrambled Eggs, Deviled Eggs, ? Eat the yolk.
36. Italian Cheese. Mozzarella, Provolone, Taleggio, Parmesan, Pecorino, Romano, Gorgonzola, ?
37. French Cheese. Brie, Camembert, Comte, Roquefort,?
38. Swiss Cheese. Emmental, Gruy?re, Raclette,?
39. Dutch Cheese. Gouda, Edam, ?
40. Other cheese: Monterey Jack, Cheddar, Feta,?
41. Heavy Whipping Cream. Has close to 40% fat. Use it in your coffee, with your veggies or in your Post Workout Shake.
Fats. You?ll get plenty of saturated fat from the Red Meat, Eggs & Cheese. Balance with Omega 3 & Omega 9 fats for even better results.
42. Fish Oil. Liquid form or caps, great source of omega 3.
43. Cod Liver Oil. Omega 3, vitamin A, vitamin D.
44. Flax oil. Great with salads.
45. Butter. I cook everything with olive oil. You can use butter for a change.
46. Argan Oil. North African oil, I use it with salads & omelets (Omega 6).
47. Olive Oil. Omega 9. Go for Extra Virgin Cold Pressing.
Nuts. Nuts are a good source of protein & fat. Great as snack or in salads. Keep your intake to 100g a day to stay within the Anabolic Diet Guidelines.
48. Almonds.
49. Cashew.
50. Hazelnuts.
51. Pecans.
52. Pine Nuts. Use them with Olive Oil for Pesto.
53. Pistachio.
54. Walnuts.
Veggies. All your meals should contain veggies. Veggies are healthy, contain fiber & vitamins, great to fill your stomach.
55. Asparagus.
56. Avocado. Has fat.
57. Brussels Sprouts. I like this with Olive Oil, Onions & Pepper Spice.
58. Broccoli. Boil, then grill in the oven with Parmesan.
59. Cauliflower.
60. Cabbage. Green, white or red Cabbage. Add pieces of Bacon.
61. Celery.
62. Chicory. Ham, cheese & chicory. Put in the oven. Enjoy.
63. Cucumbers.
64. Eggplant. Scrambled Eggs with Eggplant & Garlic.
65. Garlic.
66. Green Beans. Fry them with Onions.
67. Lettuce. Green or red leaf.
68. Mushrooms. All kinds.
69. Olives. Black, green, red.
70. Onions.
71. Peppers. Bell Peppers, Red, Green, Yellow Peppers, Chili Peppers, ?
72. Pumpkin.
73. Radish.
74. Salad. Romaine, Iceberg, Spring Salad Mix, ?
75. Shallot. Scrambled Eggs with Tuna, Green Pepper & Shallot.
76. Spinach. Great with steak or with Eggs.
77. Zucchini. Scrambled Eggs with Zucchini, Tomato & Ground Round.
Fruits. Fruits contain carbs (fructose). From Monday to Friday eat high fiber/high water content fruits. Leave all other fruits for the weekend. Here?s what you can eat in the week:
78. Berries. Strawberries, Blueberries, Black Berries, Raspberries,?
79. Watermelon. High Water content.
Flavorings. Give your food taste. Learn to cook with spices & herbs. You can use all of them as much as you want.
80. Vinegar. Add Balsemic Vingegar to your salads.
81. Mayonnaise. Full fat kind. Eat it with your salads, steak, ?
82. Condiments. Mustard, Harissa, ?
83. Herbs. Oregano, Thyme, Basil, ?
84. Spices. Too many to list. I use lots of pepper & cumin.
Beverage. Keep the alcohol for the weekend. Most contain sugar.
85. Water. Drink a Gallon of Water Daily.
86. Green Tea. Full of anti-oxidants. Don?t overdo it, large quantities of Green Tea Affects Your Sleep.
87. Diet Soda. I don?t drink soda, but if you do go for light/diet soda.
Supplements
88. Whey. I prefer meat to whey. If it makes your life easier, go for it.
89. Flax Seeds. You need at least 20g of fiber a day. Buy flax seeds. Eat it with berries or with your salad.
that should cover everything jus read labels on foods and youll be fine, and if you slip up one day and go over, it isnt the end of the world, hope that helps
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