Keto fruits

Keto fruits , If you eat red meat or poultry, go for organic, grass-fed options. If you consume eggs, ideally choose organic or free-range eggs (codes 0 and 1).

Keto fruits

Remember that the keto diet is moderate in protein .

2.1 Animal Protein

    Meat of ,         Beef ,      pork,         mutton,         poultry,         organ meat (very rich in nutrients)

    Eggs,     Nut butters (100% natural, no added sugar),     Seafood (prawns, mussels, clams, oysters, lobster and crabs),     Fish

2.2 Vegetable Protein

    Nuts,     Seeds,     Tempeh*,     Tofu,     Miso ,

* Tempeh are soybeans fermented with the rhizopus fungus. It has as much protein as meat, and it regenerates the intestinal flora. In addition, it contains vitamin B-12 and is a source of calcium, phosphorus and iron.

** Tofu is a soy product rich in protein, low in fat and rich in calcium and iron. It’s made from soy, water, and a clotting agent (rennet), and absorbs flavors through spices, sauces, and marinades. 

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*** Miso is a paste made with soybeans or grains, and sea salt fermented with the koji mushroom. Miso is a key ingredient in Japanese cuisine and can be mixed into sauces, dressings, batters, and soups.

3. Fruits

    Avocado,     Blueberries,     Raspberries,     Strawberries,     Lemon and lime,     Blackberries

4. Vegetables

The vegetables allowed in the keto diet are mainly cruciferous that are grown above the ground, green and leafy will be the best option.

    Chard,     Broccoli,     Zucchini,     Canons,     Cabbage (cabbage),     Col Lombard,     Kale (kale or collard greens),     Brussels sprouts,     Cauliflower,     Endives,     Spinach,     Sprouts (sprouts)

    Lettuce (radicchio, romaine, endive, trocadero, buds, etc)

    Tomato,     Cucumber,     Arugula

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5. Dairy

For some people, dairy products can cause bloating and inflammation. If you are not sensitive to dairy products, you have several high-fat options.

Always choose whole products, not ‘light’ or ‘low in fat’, since in them the fat has been replaced by added sugar.

Natural fermented dairy is also a very good option. Milk kefir (fermented milk drink),  The cheeses on the keto diet should preferably be cured:

  Manchego,         Gouda,         cheddar,         Parmesan,         blue cheese

  Feta,         mozzarella,         brie

  Milk (whole, quality and in small quantities since all the hydrates it contains are sugar)    Liquid cream,     Plain yogurt (or Greek yogurt)

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6. Nuts and seeds

Nuts and seeds are a perfect food for keto dieters. Underrated and often overlooked, they are packed with healthy nutrients.We recommend buying them raw and roasting them, if you like, at home.

    Brazil nuts

    Macadamia nuts

    Pecans

    Pumpkin seeds

    Sunflower seeds

    Chia seeds

    Flax seeds (flax seeds)

    Sesame seeds

7. Drinks

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    Water (good hydration is especially important if you are losing weight on a ketogenic diet)    Coffee (add coconut oil and / or a teaspoon of Erythritol for extra flavor, or MCT oil for extra energy)

    Tea ,     Infusions

    Bone broth (good to replace electrolytes if we are fasting to prevent dehydration, as well as a good supply of collagen)    Probiotic drinks and kombucha to improve gut health

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