South Beach Diet Food List. During Phase 1, the foods eaten will be in controlled portions to include chicken, beef, turkey, fish, and shellfish. All you really need is a simple food list that tells you what foods you can eat and what foods you can’t. We all know that you need a balanced diet of healthy foods.
Candida Diet Good Foods You Can Eat on The Yeast Diet.![]() Atkins: List of Approved and Banned Foods . Atkins, is based on following a high protein diet that is nearly void of carbohydrates. Only 2. 0 grams of carbohydrates are allowed each day. Though it is a very controversial diet, the Atkins weight loss plan works for everyone and anyone who sticks with it. It is often not recommended for long term weight loss since it is rather extreme. However, it should be noted that some people have reported improved overall health from following the Atkins diet. The idea behind the diet is such: when a body is fueled only by protein, the body’s metabolic rate changes. This phase is called, . The body is forced to use its own fat for fuel since there is little to no fat entering the body through food. Carbohydrates equal fuel for the body. When a person does not eat carbs, they can feel tired and sluggish. Although a person’s metabolism is racing, they may feel sleepy due to the body working so hard trying to digest the proteins. If able to overcome this fatigue and continue taking in no more than 2. Unfortunately, caffeinated coffee and sodas are not allowed on the diet so one must tough it out during the low energy times. The following two lists are the allowed foods and the banned foods from the Atkins Diet. Most of the foods listed on the . All the foods on the . Though foods such as sausage and cheese are allowed, remember they are very high in fat and cholesterol and are thus unhealthy. ALLOWED FOODS & DRINKSMEATSSteak. Hamburger beef. Chicken. Turkey. Veal Steak. Bacon. Cornish Game Hen. Duck. Goose. Ham. Lamb. Pork. Kielbasa. Sausage. Bratwurst. Quail. Chicken Cordon Blue. FISHClams. Crabs. Squid. Oysters. Mussels. Lobster. Scallops. Snapper. Trout. Tuna. Sardines. Anchovies. Bluefish. Catfish. Flounder. Halibut. Herring. Mackerel. Mahi- mahi. Scrod. Salmon. DAIRYButter. Cheese. Cream. Mayonnaise. BEVERAGESDiet Caffeine- free soda. Caffeine- free Coffee. Tea. Water. Mineral water. Half & half. Vegetables. Alfalfa Sprouts. Arugula. Bok Choy. Sorrel. Romaine. Radishes. Radiccio. Boston Lettuce. Celery. Chicory. Chives. Cucumber. Endive. Escarole. Fennel. Jicama. Mache. Morels. Mushrooms. Olives. Parsley. Peppers. Posse pied. Eggplant. Hearts of palm. Kale. Kohlrabi. Leeks. Okra. Onion. Pumpkin. Rhubarb. Sauerkraut. Asparagus. Avocado. Bamboo shoots. Bean sprouts. Beet greens. Broccoli. Brussel Sprouts. Scallions. Snow peas. Spaghetti squash. Spinach. String or wax beans. Summer squash. Cabbage. Cauliflower. Celery root. Chard. Christophene. Collard creens. Dandelion greens. Tomato. Turnips. Water chestnuts. Zucchini. CONDIMENTSmayonnaise. Most salad dressings. Worcestershire sauce. Hot saucevinegar. DESSERTS & SNACKS(limited portions are allowed)Sugar- free Jello. Peanuts. Sugar- free Popsicles. Dill Pickles. Almonds. Strawberries. Cheese. Eggs. Pigskins. Fortune cookies. Shortbread cookies. Sugar- free pudding. One reason this diet is controversial is that many high fat meats and cheeses are allowed in unlimited amounts in the Atkins diet. The Atkins diet professionals all maintain the importance of avoiding high quantities of fatty oils, cheeses and meats even though the consumption of which will cause the body to remain in ketosis mode. Remember that just because a food item is allowed, you must also consider if the consumption of it will promote heart disease, high cholesterol or clogged arteries. The Atkins diet is very simple and straightforward and is guaranteed to work. However, since the diet relies on the body going into a ketosis phase, there is absolutely no room for . The reason the following foods will not work is because though some foods are healthy, they all contain sugar. Sugar intake will cause the body to fall out of the fat- burning mode of ketosis. The body will instead use the sugars found in the following foods for energy and will neglect the body’s fat for fuel. Fat content in food is of little concern to people on the Atkins diet. The following foods are banned from the Atkins diet: BANNED FOODS & BEVERAGESMEATSDeep fried chicken. Breaded chicken/beef/liver. Corn dogs. Beef Wellington. Country Fried Steak. Meatballs. Veal parmesan. CARBOHYDRATESBeans. Pancakes. Waffles. Crepes. Pita pocket. Pasta. Rice. Bread. Chocolate. Cakes. Puddings. Fruits (though some fruit may slowly be added after. It includes meats, vegetables, dairy, nuts, seeds, beverages, fats and oils that are allowed on the ketogenic diet. Trying a new diet can be frustrating, difficult, and can even cause irritability. It can be extremely frustrating trying to figure out what to buy at the grocery store or how to prepare it in your home. It can also be very difficult trying to find proper foods when dining at restaurants or friends and family members. Yet, a proper diet can be a very positive change in your daily health. Over time, a diet filled with appropriate nutrition from all food groups should become part of your daily lifestyle. A ketogenic diet is a great source for those who need to produce more ketones. During this diet, keep in mind that you’ll want to be in taking more fatty foods. Because ketosis works through changing your metabolism through using fat as an energy source, you’ll want to be storing more fat than you might have previously. While this can be a daunting thought to overcome, having an appropriate food list should help you establish the ultimate ketogenic diet. There are many options for those looking for a ketogenic healthy diet. Fats and Oils. It may sound silly to say that you need to eat fat to lose weight or be healthier. However, the fatty foods that you should be choosing will be filled with healthy nutrients. Fats can be very important to our diet. However, eating the wrong fats can also be very detrimental. Fats should be the majority of your daily intake on a ketogenic diet, so be sure to know that you are eating the right kind of fatty foods. Saturated fats like the contents of potato chips, processed pretzels, cookies, crackers, and other snacks do not fit into the fat category of a ketogenic diet. You need to be looking for foods that are saturated and monosaturated fats. Saturated and monosaturated fats are foods constituted of butter, avocado, macadamia nuts, tuna/fish, and shellfish. Similarly, you need to be stocking up on Omega 3’s. Omega 3 is a nutrient that is necessary in creating the right diet. Usually fish carry many Omega 3’s that you need. If you aren’t a big fan of fish, try going to a local supplement store. Omega 3 supplements can be bought in capsule form if you are not a fan of fish. It will help give your body what it needs for a balanced diet. You also need to avoid hydrogenated fats. In hydrogenated fats, you’ll have oils like vegetable oil–this is bad. If you need to use oil, try using coconut oil or spray the pan lightly rather than saturating your food. The less oil you use, the more good fatty elements you can get from it. While organic and grass- fed sources are preferred, here are some great options for building fatty and oil intakes in your ketogenic diet. Beef tallow. Butter. Olive oil. Macadamia nuts. Chicken fat. Avocado. Peanut Butter. Protein. Proteins are also essential to a ketogenic diet. While proteins should take significantly less space in your diet than fats and oils, you need proteins to be able to create enough energy. Protein will cause you to be less hungry. It will also increase energy and motivational levels, a reoccurring symptoms of creation of ketones through ketosis. When going for proteins, looking for grass- fed or organic options is a healthier choice. You should also look for products like free- range eggs. These options are both better for the animal and for your health. Options for protein: Fish. Red Meat. Poultry. Pork. Whole Eggs. Bacon. Shellfish. Peanut Butter. Fish are a great source of protein. If you catch the fish yourself or visit a local fish market, you are likely to get even more benefits due to the natural nature of the fish. Vegetables. While many people aren’t a fan of the green and mushy, veggies are an essential source to your diet. Grown right from the earth, they provide many nutrients that proteins and fatty acids cannot. For healthy vegetables, look for veggies that are grown mostly above ground; Leafy greens are best. You should also be looking for organic vegetables that are grown without pesticides. If you’d like to try for an added bonus, try growing your own fresh vegetables from home. By growing your own veggies, you’ll know exactly where they came from, what has been used to grow them, and where and how they’ve been grown. While veggies are very healthy, be careful to watch for vegetables that are high in sugar. However, your carb intake will be high enough that you can include copious amounts of nutrient (including potassium) rich vegetables to offer the body sufficient nutrition. Veggies that you can get the most nutrients from include kale and spinach, among others: Asparagus. Broccoli. Celery. Avocado. Garlic. Onions. Mushrooms. Romaine Lettuce (note Iceberg lettuce does not have the nutritional value needed)Dairy Products. Dairy products can also be a source of protein and a source of Vitamin D. However, dairy should be raw and purchased in full fat, not in low fat. Here are some options: Heavy whipping cream. Cheeses (both hard and soft)Sour Cream. While dairy products should not be taking up very much of your ketogenic diet at all, they certainly should be a part of your nutritional need. Therefore, it’s important to stock up on nutrients from dairy now and then. Seeds and Nuts. Nuts can be a great source of protein and nutrients. They are excellent to snack on and will curb cravings. For ultimate nutritional value, nuts are best when roasted. When roasted, the nut becomes free of all pesticides and things that are anti- nutritional while being grown. This gives the nut as most nutritional value as can possibly be obtained. However, be careful to avoid peanuts. Peanuts are considered a legume which is not an often a recommended option for those on a ketogenic diet. If you are on a ketogenic diet for medical reasons, check with your doctor before opting for a choice of peanuts. You should also look for nuts that are unsalted. Often times, sunflower seeds and cashews will already come pre- salted. Check the box or container to be sure that you are only getting the nut–not processed sodium with it. What nuts and seeds should you eat? Here is a comprehensive list: Macadamias. Walnuts. Almonds. Cashews. Pistachio. Seed flours. Sunflower seeds. Remember that nuts are very high in Omega- 6 fatty acids, so you’ll want to limit your intake. If consuming nuts every day, more than a handful will not be beneficial to your diet. However, eating and baking done in moderation will give you many nutrients that will provide you with protein and Omega- 6’s. Beverages. If you are not familiar with ketosis or the ketogenic diet, know that one of the most popular symptoms that occurs almost instantly is dehydration. A ketogenic diet has a natural diuretic effect. While symptoms of dehydration will lessen over time, it should be noted that beverages will become an important element in your diet. While on a ketogenic diet, always keep a bottle of water with you. Whether you are at work, at the gym, going to class, or meeting family members, bring hydration. It may help to invest in a nice water bottle. A water bottle with a preferable pattern or cooling system may help you to hydrate more often. If you’ve had urinary infections or problems or bladder infections in the past, you will need to be more aware than others on a ketogenic diet. It’s natural, free of any anti- nutrients, and benefits your body in every way that it needs to. In order to meet dehydration needs, drink at least eight glasses of water a day. Remember that our bodies are 2/3rd made up of water. It’s an essential element. However, keep in mind that too much water can also cause detrimental health effects like water poisoning. Check with your medical professional to know how much water you should be in taking for your ketogenic needs and bodily weight. Other beverages you can try include: Coffee. Herbal teas. Flavor packets. If you get tired of regular water, you can try flavor packets like crystal lite. Yet, be careful because these flavor packets often contain carbohydrates which is detrimental to a ketogenic diet. Conclusion. A ketogenic diet doesn’t need to be painful. In fact, it can be beneficial to your lifestyle if done properly. In many cases, a ketogenic diet will give you all of the nutrients that you need and then some. Be sure to follow this comprehensive list if you are on a ketogenic diet to be sure that you receive all of the proper nutrients you need while in ketosis. Where to Find More? Please take a moment to subscribe to our blog. You’ll get free e- mail updates whenever we publish new articles on ketogenic diet. More about Ketogenic Diet: what are your favorite ketogenic diet foods? Leave a comment below!
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