The Ketogenic Mediterranean Diet by Robert Santos-Prowse

Author:Robert Santos-Prowse
Language: eng
Format: epub
ISBN: 9781612436579
Publisher: Ulysses Press
Published: 2016-11-18T05:00:00+00:00

Of course, you will be preparing these vegetables in a way that makes them much more palatable—with fat! Covering with extra virgin olive oil–based salad dressings, sautéing in butter, covering in cream sauces, and stuffing with cheese are all encouraged methods for preparing vegetables included in the Ketogenic Mediterranean Diet. There is also an abundance of ways to incorporate vegetables so they do not feel like a grocery store produce section on your plate. For example, cauliflower can be used to make pizza crust, bread, and sushi.

Fruits to Eat

Most fruits are too carbohydrate rich to be included in the Ketogenic Mediterranean Diet. Apples, oranges, bananas, mangos, peaches, plums, and the like must all be excluded or heavily limited. However, there are fruits that we do not often think of as fruits that are wonderful additions to and can even be included as staples of this diet.

Olives, for one, are actually a fruit, and because of their excellent monounsaturated fat and fiber content, should be eaten often and with gusto (though I suppose you don’t actually need to eat with gusto, if you don’t want to; that won’t affect the nutrition content of your meal). Avocados are also a fruit and have a fantastic amount of fat and fiber.

Another category of fruits that is good to include are berries. Almost all berries can be included in small quantities. One ounce (28 grams) of just about any common variety of berry has less than four net grams of carbohydrate. They make excellent desserts, too—when combined with fresh, unsweetened whipped cream or plopped on top of some Greek yogurt, berries are divine.

Here is a list of fruits, along with their corresponding carbohydrate values, that are the easiest to include in this dietary pattern. Again, this data is taken directly from the USDA database.

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