KEOT Diet: FRUITS, VEGETABLES and DAIRY

FRUITS, VEGETABLES and DAIRY


FRUITS
When you do eat fruit, choose fruits that are high in fiber and lower in carbohydrates, such as berries, and limit your portions. To add on, for the best results you may want to avoid other fruits.

VEGETABLES
Vegetables are extermely important on a ketogenic diet. They provide the vitamins and minerals that you need to stay healthy and help fill you up without contributing a lot of calories to your day.

As general rule choose dark green or leaft green vegetables, such as spinach, broccoli, cucumbers, green beans, lettuce, and asparagus. Beside, keto friendly veggies are those with leaves — all types of lettuces, spinaches, etc. are good ketogenic options.Another good way to add fat to vegetables is by dipping them in salad dressings or other dipping sauces, or simply adding olive oil to your salad.

Avoid starchy vegetables, including white potatoes, sweet potatoes, yams, and corn.

DAIRY


Full-fat dairy products are a staple on the ketogenic diet. Use butter, heavy cream, sour cream, cream cheese, hard cheese, and cottage cheese to help meet your fat needs.

Avoid low-fat dairy products and flavored dairy products, such as fruity yogurt. Flavored yogurt is full of sugar and some versions contain as mush sugar and carbohydrates as soda.

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