Diet: Keto Diet: Shopping for success on a Keto Diet: Dr. Jockers: YouTube & Linked Article

Many people starting out on a ketogenic diet feel overwhelmed and anxious when shopping for groceries. The store is filled with thousands of products and you have to figure out which ones are keto-friendly. With so many options, it can be hard to decide what to actually buy…. This ketogenic diet shopping guide is designed to help you along your keto journey…” Click Ketogenic Diet Shopping Guide for the rest of the article which is associated with the video above.

Notes:

  • Recommendations
    • True Keto
      • 60%-80% of diet should be from healthy fats
        • Avocado, Coconut oil, fattier cuts of healthy meat.
      • 10-30% of diet should be from healthy proteins
      • 05-10% should be from non-starch carbs
        • Note: I do not personally follow this limit consistently, allowing for up to 20% carbs for healthier ones like sweet potato, zucchini, squash (various), etc.
    • Source:
      • Use ghee, ‘grass-fed’ butter, ‘grass-fed’ cheese.
      • Wild-caught salmon and related fish; not the farm raised stuff.
      • Buy meat that is grass-fed, free range / pastured, no hormones, no antibiotics, no GMO in the feed.
    • Fruits & Vegetables
      • Smoothies great way to convey health – use frozen berries, etc.
      • Buy frozen fruits and vegetables (quite healthy! frozen at the peak of ripeness! better price!).
      • Good fruit includes berries of all kinds; lemons and limes; granny smith apples, all in moderation.
      • Good veggies for roasting include broccoli, cauliflower, green beans, asparagus, brussel sprouts, great with coconut oil.
      • Use spaghetti squash for pasta, cauliflower for rice and other grains.
      • Leafy greens (sauteed swiss chard, kales, spinach) with olive oil.
      • Cruciferous vegetables great for prebiotic/fiber.
      • Guacamole (great with celery, red cabbage, etc.).
      • Always have healthy fats with vegetables.
    • Flour
      • Coconut flour (a very dry flour, but workable).
      • Cauliflower for rice-substitute, etc.
      • Almond flour (good but harder on the GI).
    • Miscellaneous
      • Omelettes
      • Almond butter
      • Lettuce-wrap tacos
      • Coconut-wraps also
      • Make good use of curry
    • Psychology
      • Tie diet to health/appearance benefits
      • Tie diet to health/appearance problems
      • Tie diet to career and related enhancement

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