Food staples for Keto diet?

[EricF14]

Is there a list of natural foods anywhere which naturally fit the Keto model?

What I'm looking for are whole foods which fit the Keto model and basic ingredients which I can stock and can be used for a variety recipies with out too much preparation.

The only one I can recall is plain yogurt.

My current best guess is mostly dairy and meat with, high fiber, whole grains and vegetables to add vitamins, slow absorption, and aid digestion.

is one kind of meat better than another? For example with chicken dark meat has higher fat to portien ratio than white meat so is dark meat preferable?

Thanks for your time.

[Starky1177]

Block Cheese, broccoli, Salad (lettuce), Chicken breast, Almonds, Steak, Hamburger

[Eileen]

All fresh meat, fish, fowl, eggs are fine. Try to avoid processed ones.

All green or salad veg is fine. Avoid root or fruit veg.

Cheese, butter and cream are fine, as are unprocessed oils like extra virgin olive oil, flaxseed oil, coconut oil and mayo. Avoid anything with transfats.

Most nuts are fine.

Avoid milk, yogurt, fruit, any grains, pretty much all processed food, any net carb foods.

Think something like eggs for breakfast, salmon and spinach for lunch, steak and broccoli for dinner, whey and dextose shake pwo, and nuts or cheese for snacks.

[chimponarope]

http://www.c-k-d.com/acceptable.html

[Mourning Tide]

http://www.c-k-d.com/acceptable.html

Woohoo the sites back

[PyroBurns]

Cheese always helps when I haven't got enough fat in. Cream cheese especially, because it contains less protein and won't make that part of your ratio catch up. Good luck trying not to make cheesecake with that, though.

[kak39]

where do we get our fiber from?

[Minotaur]

If you hate vegs, like I do, Metamucil or generic brand psyllium.

[PyroBurns]

Go to a health food store and pick up bulk psyllium. I found that it was a really good purchase, and I also don't have to worry about it kicking me out of keto since it's just pure psyllium.

Other than that there's Chlorella, if you have the money:

http://www.mercola.com/forms/chlorella.htm


Then there's also people who think that fiber isn't important to have to poop. I'm kind of getting on their side, because I've had problems even on 40/40/20, and trust me that was a lot of fiber. They recommend just upping your intake of coconut oil, and other coconut products.

And lastly, there's caffeine. I've noticed that since I started my EC stack I'm a machine at going to the bathroom. Excuse the detail, but everything comes out smoothly and in a timely manner. The caffeine probably is just stimulating my intestines into action, but hey it works. If you're not afraid of becoming a caffeine addict take in some more coffee. Or green tea. Or even just caffeine pills.

[kak39]

How does psyllium calculate to fiber g? I saw a couple pills that have 800mg of psyllium husk?

[PyroBurns]

I think it's pure fiber, so don't worry about it.

[Eileen]

where do we get our fiber from?

Vegetables. Eat plenty of green veg, and it will not only fill you up, it will keep you regular. And another good side-effect: it completely silences all the "experts" who will tell you that your keto diet is a heart attack waiting to happen. Hard to preach to someone tucking into a pile of broccoli or spinach.

[midnight_maraud3r]

is benefiber as low in carbs and as high in fiber as the psyllium husk or other stuff you guys use? i've been using that for a while and don't really want to switch, but i will if i need to. the facts on it are:

per 2 teaspoons

4 calories
4g carb
3g fiber

i need 40-50g fiber a day to stay regular.

[Random907]

Vegetables. Eat plenty of green veg, and it will not only fill you up, it will keep you regular. And another good side-effect: it completely silences all the "experts" who will tell you that your keto diet is a heart attack waiting to happen. Hard to preach to someone tucking into a pile of broccoli or spinach.

x2

No need for extra fiber products, just down those green veggies!

[War Machine]

I noticed that site said decaf coffee & tea, why's that?

[Eileen]

You get the very odd person who is sensitive to caffeine. But most of us can chug down the expresso with no problems. Unless you know you have a problem with caffeine, just drink your normal tea or coffee.

[War Machine]

Thanks Eileen. I almost took it as being something counter-productive I never heard of before. I use the caffine for extra boost.

[Autobody]

Walnuts are my keto staple.

[ZDub212]

Vegetables. Eat plenty of green veg, and it will not only fill you up, it will keep you regular. And another good side-effect: it completely silences all the "experts" who will tell you that your keto diet is a heart attack waiting to happen. Hard to preach to someone tucking into a pile of broccoli or spinach.

How many cups of green veggies per day would you recommend?

I haven't been doing a true keto diet...so I'm a little lost. I know what to eat, but I haven't been eating it, or in the right quantities.

[jaim91]

How many cups of green veggies per day would you recommend?

I haven't been doing a true keto diet...so I'm a little lost. I know what to eat, but I haven't been eating it, or in the right quantities.

5 - 10 cups of green veggies a day to get your vitamins and minerals. Depending on what kind of carbs you're eating (green peppers vs. broccoli), you may need more to get in 25- 35g of fibre if you're not taking a psyllium/fibre supplements

What do you think is preventing you from using your knowledge about keto to make a diet and stick to it? Is there anything we can do to help?

P.S. Zach Mills, your avatar is hot. Come here now. NOW.

[midnight_maraud3r]

http://www.c-k-d.com/acceptable.html

i'm so glad you posted that. tons and tons of great info in the forums over there.

[chimponarope]

Not bad is it

[EricF14]

Thanks for all the replies everyone.
the C-K-D site looks like a good resource.

Eileen,
I notice you have yogurt on the avoid list. For some reason I have it in my head that plain yogurt had the perfect balance for ketogenic diet but maybe I'm confusing it with another food.

Thanks.

[Eileen]

Eileen,
I notice you have yogurt on the avoid list. For some reason I have it in my head that plain yogurt had the perfect balance for ketogenic diet but maybe I'm confusing it with another food.

Thanks.

Plain yogurt is one of those "You might get away with it" foods. Some greek yogurts are pretty low in carbs (there's a Tesco Greek yogurt which is 3.3g of carbs per 100g of yogurt) but many yogurts, even plain ones, are 6 - 9g carbs per 100g, and the low fat ones can be even higher. And let's face it, a normal serving of yogurt is usually more than 100g.

[fleshmachine]

I have a magic spoon that automatically takes one serving according to the nutrition facts

I wish.