The Ultimate Keto Food Guide : A Beginners Guide to keto food. by Orwell James

Author:Orwell , James [Orwell , James]
Language: eng
Format: epub
Published: 2020-06-30T16:00:00+00:00

Carrots

100g

9.58

2.8

6.78

Celeriac

100g

9.2

1.8

7.4

Onion

100g

9.34

1.7

7.64

Leek

100g

14.15

1.8

12.35

Ginger

100g

17.77

2

15.77

Dairy Products

Below, you’ll find a visual list of dairy that is commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.

Dairy is commonly consumed in tandem with meals on keto. Try to keep your dairy consumption to a moderate level. Most of your meals should be coming from protein, vegetables, and added fats/cooking oils.

Raw and organic dairy products are preferred here, if available. Highly processed dairy normally has 2-5x the number of carbohydrates as raw/organic dairy so it does add up over time. Make sure to choose full fat products over fat-free or low-fat as they will have significantly more carbs and less “filling” effects.

If you have lactose sensitivities, stick with very hard and long-aged dairy products as they contain much less lactose. Some examples of dairy you can eat on keto are:

Greek yogurt

Heavy whipping cream

Spreadables including cottage cheese, cream cheese, sour cream, mascarpone, creme fraiche, etc.

Soft Cheese including mozzarella, brie, blue, colby, monterey jack, etc.

Hard Cheese including aged cheddar, parmesan, feta, swiss, etc.

Mayonnaise and mayo alternatives that include dairy.

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