Check out this video from Dr. Mercola on Ketogenic Diets!
Probably the best way to lose weight, especially if you’re way overweight is to adopt a Ketogenic Diet. Many have heard of this type of diet which targets fat by eliminating or limiting carbohydrates along with eating healthy proteins and fats. There are different types of Ketogenic Diets to try based upon specific needs or desires such as weight loss, reducing insulin levels, increasing muscle mass and even lowering the risk of Cancer.
Standard Ketogenic Diet
This is a good Keto diet for most people which focuses on consumption of few carbs, (5%), moderate protein, (25%) and high consumption of healthy fats, (70%)
Fitness Ketogenic Diet
You would eat all of your carbs in one meal before you exercise and then consume your protein afterwards to help with muscle recovery. Later you would consume your fats.
High Protein Ketogenic Diet
In a high-protein diet, you increase the ratio of protein consumption to 10 percent and reduce your healthy fat consumption by 10 percent. Later you can transition to a Standard Diet.
First you should take a look at the foods you’ve been eating. You’ve probably been consuming sugars, starches, processed foods and unhealthy fats and you should think about reducing the intake or removing altogether these from your diet. No hydrogenated vegetable oils like Canola, soy and other oils. No sodas or sweets!
Your Ketogenic meal plan should include plenty of leafy green vegetables like broccoli, spinach, parsley and zucchini. Asparagus, avocados, eggplant and olives are good choices for vegetables with low carb indexes.
Fruits should be avoided because of the high sugar content, however moderate quantities of berries like blackberries, blueberries and cranberries are rich in antioxidants and support your overall health.
There are many ketogenic recipes that can be found and it’s easy to find food items that will be appetizing and keep you from being hungry.
Vegetable Carb List
Per 100 Grams Serving
Bok Choy 2.1g
Swiss Chard 3.7g
Green Peppers 4.6
Collard Greens 5.4g
Green Beans 7.0g
Brussel Sprouts 5.2g
Net Carbs are Carbs minus the fiber content. Here are some values of net carbs.
- >1 cup Alfalfa Sprouts (1 net carb)
- 1 cup raw broccoli (2 net carbs)
- 1 cup bok choy (< 1 net carb)
- 1 cup cooked broccoli (4 net carbs)
- 1 cup raw shredded cabbage (2 net carbs)
- 1 cup boiled cabbage (4 net carbs)
- 1 medium raw carrot (4 net carbs)
- 1 cup cauliflower (2 carbs)
- 1 stalk raw celery (1 net carb)
- 1/2 medium cucumber (3 net carbs)
- 1/2 cup cooked eggplant (3 net carbs)
- 1 clove raw garlic (1 net carb)
- 1 cup lettuce (< 1 net carb)
- 1 cup of mixed greens (< 1 net carb)
- 1 cup raw mushrooms (2 net carbs)
- 1 cup mustard greens (3 net carbs)
- 5 green olives (< 1 net carb)
- 1/4 cup raw onions (3 net carbs)
- 1 cup raw green bell peppers (4 net carbs)
- 1 cup raw red bell peppers (5 net carbs)
- 1/2 cup raw radishes (< 1 net carb)
- 1 ounce raw shallots (3 net carbs)
- 1 cup raw spinach (1 net carb)
- 1 cup cooked spinach (3 net carbs)
- 1 cup raw summer squash (4 net carbs
- 1 cup cooked summer squash (5 net carbs)
- 1 medium red tomato (4 net carbs)
- 5 cherry tomatoes (2 net carbs)
- 1 cup turnip greens, cooked (3 net carbs)