Is garlic keto friendly

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At the beginning of a ketogenic diet, it is very important to know which foods you are actually allowed to eat and which are not. A grocery list is needed. What is keto and what is not keto?

In March 2016 I not only started taking sweet clover, but also switched my diet from low carb to ketogenic in 2015. I have often asked myself what this "ketogenic" actually is and what foods you can eat there. Therefore, I have provided a (not complete) overview of the foods that are keto-compliant for me.

There are many differences in the ketogenic diet. For me, in addition to the macro distribution, the selection of the highest possible quality foods is very important in order to stop or heal inflammatory processes and bring my metabolism back into balance.

Perhaps the following food overview will help you a little, even if you are not as strictly ketogenic as I am.
If you have any questions, please ask 🙂

You don't have to count calories, but they do Macro distribution should be about right. It is helpful to only use foods with less than 5g carbs per 100g and to include a small amount of protein in every meal. Plus fat of course. You can easily have your daily requirement calculated in my calorie requirement calculator.

Reduce thecarbohydrates to a maximum of 30g per day. Some say 20g, but in my opinion this is only necessary for medical reasons.

The amount of protein should be around 1g per kg of normal weight (this is not the current weight!). Here too, opinions differ. For some it is suitable, for others it is not enough. My rule of thumb: if you are fine and fit, everything is fine :).

I'm 1.73 m tall, so the normal weight is between 57kg and 72kg. You calculate with the upper normal weight, which is 72kg for me. That is equivalent to 72g of protein a day.

Now you have carbohydrates and protein, all that's missing fat. That should be at least 150g per day, preferably more in the beginning, as the changeover costs the body a lot of energy and strength. The body also needs energy to lose weight, even if keto is not THE special diet for weight loss. Therefore: If you want to lose weight, you have to eat! Just the right one.

I have also put together tips on how to best start a ketogenic diet: Your start with a ketogenic diet.

“Compliant” means that a food is suitable for the ketogenic diet.

The following overview is of course not complete. It is best to find out more in the food databases (I mostly use fddb) and choose foods with less than 5g carbs per 100g.

Animal products for protein requirements

  • All types of meat:
    • Beef (preferably free-range cattle)
    • poultry
    • Wild
    • Offal
    • Ham, bacon, bacon (all without additives)
    • Salami, Chorizo, Mettwurst (all without additives)
    • pork meat
  • All kinds of fish and seafood
    • oily fish like salmon, mackerel or herring
  • Eggs (all kinds)

If possible, organic meat or meat from grazing animals should be chosen, as this has a better fatty acid composition than meat from factory farming.

Fish and seafood from the most ecological farming possible - due to the possible pollution with environmental toxins and heavy metals.

Eggs should also come from organic farming if possible, due to the better vitamin and fatty acid composition.

I personally do without pork - only now and then as bacon. But I also try to minimize that.

Dairy products

  • full-fat cream (without additives), sour cream
  • Willow butter (Kerrygold is very popular)
  • cottage cheese
  • Potting
  • Greek yogurt 10% (in moderation!)
  • Creme fraiche Cheese
  • Mascarpone, cream cheese
  • Creme double
  • fat cheeses
    • Hard cheese (Gouda, Edam, Parmesan)
    • Soft cheese (mozzarella, camembert, brie, gorgonzola ...)
    • Harz cheese, sheep cheese, goat cheese
  • Quark 40% (in moderation!)

Again, because of the lipedema, I try to avoid dairy products as much as possible. You can find information about this in my 30 day challenge: Avoiding dairy products.

vegetables

For orientation: vegetables that have grown above the ground are ideal. But root vegetables are okay too, but they have a little more carbohydrates. The list is of course not exhaustive.

  • Cabbage (cauliflower, white cabbage, pointed cabbage, red cabbage, kale, Brussels sprouts, etc.)
  • green beans
  • Pumpkin (except Hokkaido)
  • Salad, radishes, endive
  • Pak choi
  • rhubarb
  • chives
  • Sprouts (alfalfa, clover, broccoli, radish sprouts)
  • Seaweed and seaweed (nori, kombu and wakame)
  • Asparagus, black salsify
  • Paprika (green, red paprika only in moderation)
  • Fennel, leek, leek
  • Celery root, celeriac
  • Cucumber and zucchini
  • tomatoes
  • aubergine
  • artichokes
  • broccoli
  • Mushrooms
  • Spinach, sauerkraut
  • Turnips, swede
  • Onions, spring onions
  • Olives
  • Bean sprouts (mung beans)

In moderation: beetroot, red and yellow peppers, butternut squash, carrots, root vegetables (parsley root, parsnips ...).

Fruit and fruits

Fruit generally contains a lot of fructose and should be avoided as far as possible. Berries can be eaten in small quantities (max. A handful).

  • Blackberries, blueberries, strawberries, raspberries
  • Currants, elderberries, cranberries
  • Gooseberries
  • cranberry
  • Papaya, sea buckthorn
  • Lemons

With all other fruits you should look at the carbohydrate content on the one hand, so that it does not exceed 10g per 100g, and on the other hand, whether and how much you can tolerate without getting another sugar jerk.

Nuts and seeds

  • Almonds
  • Chia
  • linseed
  • Macadamia nuts
  • Poppy
  • Pecan nuts
  • Brazil nuts
  • Pumpkin seeds
  • Walnuts
  • Hazelnuts
  • coconuts
  • Hemp seeds
  • Muse from these nuts and seeds (unsweetened of course ...)

Flours

  • Psyllium husks
  • Guar gum
  • Locust bean gum
  • Nut flours (e.g. almond flour, coconut flour, walnut flour)
  • Flax flour, sesame flour, hemp flour
  • Potato fibers
  • Agar agar (vegan)
  • Citrus fibers
  • Bamboo fibers

fats and oils

Look for high-quality cold-pressed oils and good pasture butter.

  • To fry
  • For the salad (do not heat the oils!)
    • extra virgin olive oil
    • MCT oil
  • Avocado oil, macadamia oil
  • Roast stock (homemade!)
  • Mayonnaise (homemade!)
  • good pasture butter, clarified butter (ghee)
  • cold pressed virgin coconut oil (no palmin!)
  • all rendered animal fats (lard, beef tallow, goose fat)

Spices

All spices and spice mixtures that contain no sugar, no flavor enhancers and no vegetable oils.

Sweets

  • Erythritol (I prefer erythritol with stevia)
  • Xylitol
  • Stevia in its pure form
  • Chocolate from 85% cocoa content (in moderation!)

beverages

  • Water, water, water
  • Coffee (preferably with oil as BPC)
  • Tea (herbal tea, black tea, green tea, white tea)

Tea is also a good way to counteract the cravings for sweets. Herbal teas partially support the function of the mitochondria very well, but I would also pay attention to organic cultivation so that the environmental pollution is not consumed in the tea.

Green and black tea should be avoided if, for example, one suffers from lipedema like me and maybe even takes sweet clover, as this can lead to an interaction that affects all vitamin K antagonists. (Info)

alcohol

I recommend avoiding alcohol completely. If you have to, then please plan very seldom and then only small amounts of unsweetened alcoholic beverages.

  • dry wine and sparkling wine (no semi-dry, only dry and extra dry)
  • spirits
  • clear fires
  • Brandies made from herbs, roots and tubers

Normal milk and yoghurt products should be avoided as they contain a lot of milk sugar (lactose). Likewise margarine or butter-like products, which contain an unhealthily high proportion of omega-6 fatty acids.

Light products and artificial sweeteners

All products with flavor additives, flavor enhancers, artificial sweeteners (sucralose, aspartame, isomalt, maltitol, etc.) or anything that says "Light" should be avoided. Most of this is pure chemistry.

Sugar, grain and starch

Sugar in any form does not belong in a ketogenic diet.

Likewise, all types of cereal flours and everything made from them. This also applies to whole grain products and pseudo-grains (amaranth, quinoa or millet).

You can now ban pasta, rice, couscous, bulgur, potatoes, French fries, roast patties, muesli, cornflakes, cereals and everything else in this direction from the menu. The same applies to legumes (peanuts!), Soybeans or anything made from soy, corn and flour or processed products from them.

Beer is liquid bread.

soy

Most of the soy is genetically modified. Soy inhibits the conversion of T4 to T3 (relevant to Hashimoto). Soy reduces the overall performance of the thyroid by blocking the activity of the TPO enzymes.
Soy is also suspected of playing a role in the development of autoimmune processes.
So I agree with many that soy (and anything made from it) is not part of a healthy ketogenic diet.

Pay attention to the list of ingredients when shopping

Otherwise, please pay attention to the list of ingredients when purchasing your groceries. For example, avoid sausage and ham with added sugar, nitrates, nitrites, or sodium glutamate. Traditionally breaded meat should be avoided. You can breadcrumb with nuts, seeds or parmesan.

In general, I recommend avoiding processed foods, ready meals, and instant meals. This also applies to coffee whiteners, protein powder and the like.

For the oils and fats, please do not use seed oils (sunflower, rapeseed, safflower, grape, pumpkin seed oil), not even ready-made marinades or dips. Anything that is in any way refined or partially refined should be avoided. Margarine, vegetable oils and so on should therefore not end up in the shopping cart.

Otherwise: Everything that tastes sweet but shouldn't taste sweet naturally contains additives that we want to avoid. Everything that has an extra long shelf life contains food additives that should be critically examined.

Sources used:

More articles on the blog:

I write in my blog about the ketogenic diet and how it helps to live healthy despite lipedema and Hashimoto. Here you will find interesting information, tips, experiences and delicious recipes.


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