Ketogenic Diet Food List - Cheat Sheet (PDF) by Dr.Berg

Hey , guys .

So this video is mainly for beginners or people that are , new to ketosis .

And this is entitled Healthy ketosis acceptable food list .

I put a link down below of a document that you can download and print out of all the foods that are acceptable on a healthy keto plan .

Okay ?

So that way you can have everything in one document .

I'm just gonna summarize , what's in this document , but when you print it out , you'll see the details .

Alright .

So you're gonna see a list of types of fats , nuts and seeds , different proteins .

And realize , when you eat food , the fats and protein are usually combined together .

You're not gonna see a pure fat or a pure protein .

Okay .

Organ meats , fish , seafood , veggies , fruits , berries , liquids , vegan proteins , and vegan fats .

So that'll be actually be in this document .

Your carbs are gonna be between 20 grams to 50 grams per day .

Not per meal , per day .

Now , as far as vegetables go , I'm not counting the vegetables in this equation .

That's extra .

When you consume vegetables , people wanna know , is it gonna be raw ?

Is it going to be cooked ?

I'm going to recommend you do half and half .

Now when I recommend vegetables , I usually recommend 7 to 10 cups , but I'm not recommending 10 cups of brussels sprouts , for example .

What I'm talking about is if you were gonna consume a full 10 cups , that would probably be of like salad or leafy greens .

Not even necessarily spinach because that's high in a chemical called oxalates , but I'm talking about leafy greens , romaine lettuce , that type of thing .

But if you have a salad , let's say , 6 cups or 5 cups , and then you have some cooked or steamed or stir fried cruciferous like brussels sprouts or , broccoli or asparagus , those types of vegetables , then that would be good because when you cook certain vegetables , you enhance the bioavailability of certain nutrients .

Okay ?

Yet when you consume vegetables raw , you have other types of nutrients that are higher because heat does destroy certain nutrients .

So we're just gonna do 5050 .

I like the combination of raw leafy greens and then some , steamed cruciferous or cooked cruciferous vegetables .

That seems to work .

Now as far as fruits go , that's basically gonna be limes or lemons .

That's your fruit .

Berries , so I'm gonna give you a list on what berries you can consume , but of course , you just have to make sure we don't go over these this range right here .

I'm gonna talk about the acceptable liquids and the acceptable vegan proteins and fat that you can consume , but we really wanna make sure the quality is there , and I'm talking about like eggs , for example , you want them pasture raised organic .

Not necessarily just free range , you know , natural eggs .

We want pasture raised organic where the chickens are out there in the grass , consuming some of that , When we talk about fish , wild caught .

When we talk about meats , we want grass fed , preferably organic if you can get it as well .

Now as far as the quantity , we talked about that right through here .

And then bioavailability .

For example , if you're gonna consume organ meats , you're gonna get a much better quality of active vitamin a in bioavailable iron and other minerals and even trace minerals compared to certain vitamins like in vegetables .

Like , for example , the vitamin a in vegetables is more like a pre vitamin a that has to be converted .

But then again , vegetables are high in other nutrients like folate and vitamin c , for example .

So I included in this list the healthy foods in a ketogenic diet .

Because sometimes when you do a ketogenic diet , they might allow you to have low carb , ingredients that are actually not very healthy .

Okay .

So this list might be slightly different than other lists that you've seen when searching about keto .

So click the link below , download it , print it out , and that way you'll have the reference of exactly what you should eat and what you should not eat .

So if you want more knowledge on how to create a healthy body , subscribe now and get daily notifications .

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