Pumpkin seeds are a good source of protein, fiber, B vitamins, iron, zinc, manganese, magnesium and phosphorus. They also provide plenty of riboflavin, folate, pantothenic acid, sodium and potassium. Pumpkin seeds are 50% fat with a perfect balance of PUFA and MUFAs. Their high oil content makes them perfect for oil extraction. Pumpkin seed oil has a strong flavor that goes well in salad dressings and over meats.
For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.
Because you are using active ingredients in this recipe, it is important that you clean the equipment well before you start, but this can be done easily by soaking them in boiling water. This low-carb recipe uses live yogurt to start the culture process, and any plain one will do. Once the yogurt is ready you can serve it with berries or use it to make delicious creamy sauces.
Most like to eat peanuts in the form of peanut butter. But salted peanuts are also a favorite party snack. Whichever way you choose to eat them, you won't go wrong as peanuts are definitely keto nuts. However, they're also not real nuts or even seeds botanically speaking. They're actually legumes. Shocking, we know. The reason they're classified as nuts is because they're nutritionally closer to nuts than legumes.
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
As any ketogenic dieter knows, the lifestyle requires a lot of diligence. Even snacking on a banana could ruin your diet. The main goal of keto is to use fat instead of carbohydrates for energy, a process known as ketosis. Generally, keto dieters eat lots of fat, a moderate amount of protein, and just 20-30 grams of carbohydrates per day to maintain ketosis. For context, that's about half a medium bagel.
Along with nuts being extremely easy to consume in excess, they also have a high omega-6 content. Read my article about comparing omega-3 to omega-6 ratios to find out why we want a balanced ratio. In summary, the ideal omega-3 to omega-6 ratio is 1:4, but the average ratio is 1:20! An easy way to balance the ratio is to eliminate major sources of Omega-6 fatty acids from your diet. This could mean lowering nut consumption. Balancing omega-3 to omega-6 ratios is important for preventing inflammation, promoting proper nervous system function, and improving overall health. The omega-3 and omega-6 contents of nuts is represented in the following graph.
Here’s a nutritional list of some of the more commonly consumed vegetables on keto. Keep in mind that the weights are the same of everything listed so that it will impact the skew of the carb counts. For example, in a meal you may have 6 oz. of broccoli in the side, but you would not have 6 oz. worth of berries in the morning. You may mix 6 oz. of berries into a pudding with 4 servings.
Seasonings and sauces are a tricky part of ketogenic diet foods, but people use them on a regular basis to add flavor to their meals. The easiest way to remain strict here is to avoid processed foods. There are many low carb condiments and products on the market, and there’s no way to list them all. A handful of them are great, but the majority use high glycemic index sweeteners – which you want to avoid.
These pancakes do not turn out firm enough for you to be able to flip them in the air, but that is exactly what makes them so incredibly soft, fragile, meltable inside your mouth, etc. At this point, for some reason, I can’t help but hear Debra Morgan from the Dexter series using the f-word like a hundred times to compliment on the softness of the pancakes.

All Content Copyright © 2018 MyKetoCoach.com Unless Otherwise Noted - All Rights Reserved. Personal Ketogenic Diet Plan and Workout.All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program. Wiki link: Wiki: Ketogenic Diet
One thing many people miss on a ketogenic diet is yogurt. Most yogurts purchased at the grocery store, even plain Greek yogurt, contain too many carbs and added ingredients that will kick you out of ketosis. Fortunately, there are now alternatives to traditional milk made with reduced carbs. In the recipe below, you’ll use Carb Master milk, which can be found at many large chain grocers.
Being rich in healthy oils makes these nuts particularly good for cardiovascular health [12]. Studies on macadamia oil show that it reduces inflammation and shrinks the size of fat cells [13]. This is helpful for people with obesity as inflammation and enlarged fat cells both make the disorder difficult to manage. Besides a perfect macros profile, macadamia nuts are also a good source of B vitamins, iron, manganese, and zinc.
You can receive the FULL benefit of the 3-Week Ketogenic Diet without adding any exercise during the 3-weeks you'll be following the plan. If you choose to incorporate at least an hour of metabolic exercise during the week using my personal-trainer guided exercise videos, you'll see up to THREE times the results. Exercise contributes to hormonal balance, blood sugar stability, and lean muscle growth.
You can receive the FULL benefit of the 3-Week Ketogenic Diet without adding any exercise during the 3-weeks you'll be following the plan. If you choose to incorporate at least an hour of metabolic exercise during the week using my personal-trainer guided exercise videos, you'll see up to THREE times the results. Exercise contributes to hormonal balance, blood sugar stability, and lean muscle growth. 

Sesame seeds are a staple in Asian cousins. They add texture to sweet and sour sauces, and they help decorate soy-based meals. Sesame seeds add crunch to salads and they're tastiest when browned. You can add them to keto-friendly breads and you can eat them as tahini. Tahini, aka sesame paste, is the main ingredient of hummus and is a versatile ingredient when you're going keto.
Vitamin C is an important water-soluble vitamin we need for the biosynthesis of collagen, certain proteins, and neurotransmitters. Your brain also heavily relies on vitamin C for antioxidant defense. Adults generally need around 75-120 mg of vitamin C daily to maintain these functions [3]. The problem with vitamin C is that it degrades when exposed to heat and light, so unlike fruit, cooked vegetables are not the best source of this nutrient.
When you have too much bad bacteria in your gut, you’ll usually suffer from uncomfortable digestive issues and other irritating symptoms such as bloating, constipation, candida overgrowth and bladder infections. To combat these unwanted side effects, rebalancing your gut bacteria levels is necessary so that you have a healthy mix of good and bad bacteria.

Up until the 1940s, Americans ate a pretty high-fat diet. According to food historian Ann F. La Berge, most Americans in the North ate “meat stews, creamed tuna, meat loaf, corned beef and cabbage, [and] mashed potatoes with butter.” Americans in the South preferred (similarly high-fat) “ham hocks, fried chicken, country ham, [and] biscuits and cornbread with butter or gravy.”
Cruciferous vegetables are the next category. They include broccoli, cauliflower and cabbage. This class of vegetables has also been recognized for its healing potential. The phyto-chemicals regulate DNA and prevent cancer. Broccoli has been shown to protect the heart. Fermented cabbage is a source of good bacteria needed for a healthy gut that promotes weight-loss.
It only takes a few seconds to whip up a tuna salad or a couple minutes to pan fry a steak. If you stick with the basics, meat and veggies, it’s no different than fixing any other type of meal at home. Don’t overcomplicate it with keto versions of your old favorites – those are the things that turn into projects instead of dinner. Maybe basic-bland can get you started… once you’re comfortable with the change you can take more on? Maybe your tastes will change after you aren’t eating all the processed food? You’ve got to make it work for you.
Plus, many nuts are salted and may have been roasted in a tasty oil. That makes them really enticing and can lead to overeating or binging on them, which can cause weight gain as well as kick you out of nutritional ketosis. With that in mind, if you find yourself feeling out of control around nuts, you might be better off staying away from them altogether. 
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