Although a healthy ketogenic diet limits carbohydrates, it should not limit nutrition. In my book "Keto Reset Diet" and my blog, Mark's Daily Apple, I provide a simple and sustainable way to track ketosis, provide comprehensive nutrition for overall health, and keep you ketosis - because That is where metabolic magic happens.
1. The original kitchen lemon turmeric seasoning
is a "big butt salad" day for me. I like a meal that can provide most of my daily vegetable intake. I don't bother because I have not only changed the vegetables, meat and toppings, but also changed the dressing. It is important to choose a dressing made from the healthiest, highest quality ingredients, as most bottle dressings contain pro-inflammatory g industrial seed oil. Fortunately, Primal Kitchen's seasoning is based on avocado oil.
Avocado oil, such as avocado itself, is rich in healthy monounsaturated fat, published in the Food Science and Nutrition Review Review in 2013, indicating that it promotes healthy lipid profiles, weight maintenance and metabolic health . Avocado and avocado oil also provide a large amount of essential vitamins and minerals such as potassium, magnesium, vitamin K, folic acid, lutein, etc., and make other nutrients such as carotenoids more bioavailable.
Buy it: Primal Kitchen Lemon Turmeric Condiment, $8
2. Artisana Coconut Oil
Although I have not experienced many hungers while eating, occasionally, if I crave a small snack, I will arrive at Artisana Coconut Butter. Unlike coconut oil, coconut oil is pure coconut meat, although it still contains about 60% fat.
Although coconut fat is mostly saturated, it is a medium chain triglyceride fat that is believed to be more easily metabolized by the liver and reduces the risk of arterial health. I like the satiety it provides, the expansion of beneficial fibers (the ketone dieters often need more) and the creamy texture and slightly sweet taste.
Buy it: Artisana Coconut Butter,$10
3. Wild Planet Sardines in Extra Virgin Olive Oil
contain healthy doses of protein and essential omega-3 fatty acids. I often use sardines as my ketone salad topping, or just eat them as snacks. Omega-3 fatty acids have anti-aging effects
Eating fish with lower seafood chains such as sardines means that I don't need to worry about the accumulation of pollutants, just like the higher fish species. In the food chain. Because I chose sardines that have been scaled but not boned, I also got a healthy calcium dose.
Buy it: Wild Planet Sardine, six cans $21
4. Thrive Market Organic Kalamata Olives
Kalamata Olives are not only an alternative to fast portable snacks, but they are also a delicious salad. I like the fruity but slightly smoked taste of these olives. Kalamata olives are rich in carbohydrates, rich in healthy monounsaturated fats, and contain phenolic ingredients to provide powerful antioxidant capacity. This is a nutrient-intensive option that can be reached at any time of the day. It is not much simpler than this!
Buy it: Divina Kalamata Olive, $5
5. Primal Kitchen Steak Sauce
The difference between a nutritious meal and a delicacies comes down to seasonings, seasonings and marinades. Unlike popular steak sauces, Primal Kitchen Steak Sauce does not contain soy and sugar. But this does not mean a compromise on taste. Due to the combination of organic balsamic vinegar, ginger, onion, sage and clove, it is rich and delicious. Another favorite use? As the remaining steak strips served with roasted green peppers and red onion slices.
Purchase: Primal Kitchen Steak Sauce, $6
6. Now Foods Dry Roasted Macadamia Nuts [123
Macadamias has a fat content of about 75% - the highest of all nuts - and you can distinguish it by their unique creamy texture. In addition to satiety, from a nutritional point of view, there are many more that can be added to the ketosis diet.Unlike other nuts rich in omega-6 fatty acids (typical modern diets already contain too much), macadamia nuts provide higher quality monounsaturated fats (more in line with avocados and olive oil) . A study published in the Journal of Nutrition in 2008 showed that they may support a healthy lipid ratio and reduce cardiovascular risk. Keep a bag of their work. Their morning coffee is great.
Buy it: NOW Foods Dry Roasted Macadamia Nuts, $12
7. Kettle Fire Bone Soup Bone Powder Soup has caused a lot of attention in recent years - there are good reasons. Some people think that collagen in bone soup can improve joint health, help prevent oxidative stress, enhance intestinal health, and improve skin elasticity and appearance.
Although not everyone has time or inclination to do it at home, but. Kettle Fire can be easily implemented using off-the-shelf quality bone soup from organic sources in the ranch. They also offer a variety of flavors. Chicken is my favorite afternoon or evening drink.
Buy it: Kettle Fire Bone Soup, $16
8. Let's make organic roasted coconut flakes without sugar When I am in a hurry, with a little bit of b texture, roasted coconut flakes are my simple, ketone-friendly favorite. Like coconut oil, there is a little bit of feeling full.
Flaky nuts and mild sweetness, but nutritionally they provide healthy fat and coconut fiber. From time to time, I will take a hand out of the bag or sprinkle some flakes and nuts on the salad or some grilled vegetables. Brand, Let's Do Organic, does not contain any added oils, sweeteners or preservatives, so I know I won't eat any damage to my high quality, real food nutritioncommitted to.
[123 Buy it:
Let's make an organic baked coconut flake, $4
9. SeaSnax Organic Grilled Seaweed Snacks
Grilled seaweed is great, when you crave salty, but I mainly use them for tuna salad packaging - a very good ketone snack, even a carbohydrate-free A small lunch for easy taste.
Of course, there are a lot of seaweed snacks and wrapping paper out there, but I like this brand because they keep it simple. The only ingredient is seaweed (an important source of iodine, essential for thyroid health), organic extra virgin olive oil and sea salt.
Purchase:
Sea Snax Roasted Seaweed, $10 for four packs
10. The epic bovine liver bite
The liver is one of the most nutritious foods you can eat, but most people are not keen on preparing themselves. Epic Beef Liver Bites is a blend of grass-fed beef and grass-fed bovine liver for a gentler and more convenient way. o Effortlessly adapt to the unique nutrition of the liver. Just one (6 pieces) gives you almost all the copper RDA, almost twice the RDA of vitamin B12, the bulk of the RDA of vitamin A - and a good protein dose.
Plus these are easily thrown into a bag for protein enhancement or travel snacks after exercise. Due to the simple, delicious taste of sea salt, pepper, garlic and onion powder, the liver has never been so delicious.
Buy it:
epic liver bite, $5
