No-Carb Breakfast Options
When you hear or see the word 'breakfast,' what is the very first thing that you think of? Cereal, right? What to Eat For Breakfast Lunch and for Dinner on the Ketogenic Diet
This is a common misconception that will give you problems if you are trying to follow a keto diet: the expectation that you have of loading up on carbs the very first thing in the morning.
The fact of the matter is there are many no-carb breakfast options that can help you satisfy your cravings and help you avoid sugary cereal and bagels. At first, some of it might be a bit different than what you are used to. However, the truth is, the way we eat has been fed to us by television commercials that we have been watching since we were little cereal-eating kids.
There are some great non-carb breakfast options for you to consider:
Cheese - camembert, brie, gouda, Swiss, cheddar.
Nut butters such as pecan butter, coconut butter, and peanut butter.
Sour cream and cottage cheese
Full-fat plain yogurt (The ones with cream on top are so tasty. Try mixing it with peanut butter or nuts.)
Best Lunch for the Ketogenic Diet
Keto Lunch Food Ideas
Although many people believe the sandwiches are the only thing you can eat for lunch, you should know that there are lots of other healthy and keto-friendly lunch choices. You don't need to eat those boring sandwiches consisting of two slices of bread and a splice of meat between them.
Fish salads are spreads are two great ideas. If you like tuna, you'll have the opportunity to eat heaps of tuna salad once you go keto. Don't shy away from experimenting with various fish based dips such as smoked salmon mixed with cream cheese and garlic. You can also try sardines in olive oil with some juicy tomatoes alongside.
Mayo is also one of the staples of the keto diet, thanks to its egg and oil content. Nonetheless, ensure that you check out the labels before you buy, in order to pick a brand without sugar.
Meat is also your friend. You can modify any meat sandwich you like by actually removing the sandwich. Enjoy the meat with a lavish side salad. You can eat hamburgers, lamb burgers, chicken or turkey (choose thighs rather than chest, as dark meat contains more fat). Add a homemade salad dressing made with a heart-healthy oil. What to Eat For Breakfast Lunch and for Dinner on the Ketogenic Diet
Cured meats such as salami and dried sausage are also great keto choices. Just make sure that you check out those labels, in order to pick healthier brands, as they would contain less sugar and less potentially harmful chemicals. Mixed salted nuts are also a great choice. Eat whatever you want: almonds, walnuts, pecans, etc.
Seeds - sunflower, sesame, pumpkin
Cranberries - not all of them are suitable, so you'll need to stay away from the dried ones (they have sugar added)
Sugar-free smoothies containing any combinations of foods you can think about - try plain yogurt, cranberries, kale and nuts, and add some water.
Good dinner meals to eat on the Ketogenic Diet
The Keto Protocol Explained
Some people believe that it's quite difficult to follow a strict keto diet especially when you are part of a big family. However, this could not be further from the truth as keeping up with your keto protocol can be as easy as pie. Here is how to go about it:
1. Keep some healthy meats handy in case the rest of the family is having a main course such as lasagna or vegetarian chili.
2. Always include some grains in your meals that act as alternatives for carbs like bread. Most people who are on an ordinary diet have no problem eating their soup alongside carb-rich foods like pasta and sandwiches. However, Dad or Mom may should not be forced to eat the same food if their are healthier alternatives like grains on the menu.
To put it in simpler terms, here are some of the foods you can include in a typical keto dinner: lots of green veggies, eggs, fats from a wide range of sources such as cheese, nuts and vegetable oils. You can also have some meat or fish if you like.
So, what type of meats should you have while on a keto diet? When it comes to keto, the more the fat content, the better. So, if you normally opt for lean meats instead of fatter ones, do the opposite and enjoy the much needed change!
Sausage, bacon, pork ribs, lamb chops ... all these meats are allowed in the keto protocol. But, watch out for meats that are high in sugar-content like cured ham. You can go for crispy chicken if you are really looking to excite your taste buds. However, it's good to note that most of the above mentioned meats are best consumed in small quantities. The meats should also be sourced from local farms where animals are grass/plant fed.
Fish. Fish and any other kind of seafood can be included in your keto diet. You can even go for deep sea fish that are known to be rich in omega fats. Some varieties of deep sea fish include mackerel, sardines, mahi mahi, swordfish, tuna, and salmon. Don't be afraid to partake in your favorite Japanese or chinese seafood cuisine if you have the appetite for it.
Vegetables. If you are on a strict keto diet, it's important that you avoid carb-rich veggies like orange or yellow squash, potatoes, corn, carrots and even legumes. This does not mean that you are left with very few options when it comes to healthy veggies that you can include in your keto meals. You can pro-keto veggies like salad greens, collards, green peppers, Swiss chard, broccoli, kale, and spinach.
You can pair your servings of nutritious veggies with some healthy oils like pumpkin seed oil, avocado oil, sesame seed oil, coconut oil or olive oil. You can also add some vinegar simply because fats and acidic foods improve the absorption of minerals and vitamins in green veggies like calcium, magnesium, iron, vitamin C, vitamin A and other trace minerals.
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