A reliable list of Keto Friendly Food to cover carbs, protein and fat requirements

(Terence Dean) #3

I agree with what you are saying but my question is more about creating or finding a list of foods equivalent to each macro. For example. Proteins. Lets take an arbitrary macro for protein as 90 grams per day. There are the obvious proteins such as meat, fish, chicken, pork but what are some other alternatives to these that will deliver the same requirement.
According to this site 7 thick slices of bacon will deliver you 33g of fat and 29g of protein. So if you wanted to eat bacon all day you could do it by eating 21 rashers of bacon! Not that you’d probably want to do that.

(Chris W) #4

Not to that this is a bad idea, but I think that you may be over thinking it some. One of the big reasons IMHO for macros is for you to understand satiety, and hunger signalling. I agree with @Rajseth, Although helpful to rely on a list to get you close your body is the ultimate macro in the end. Macros do not stay constant that is probably the most true of fat, and quite frankly you should not be looking for a carb list, those should be incidental. But neither does your hunger, if I trust my hunger outside of fasting most of the time its right(i will admit not always). Although there is nothing wrong with planning meals, one thing I seemed to pick up after IF is the ability to be flexible on my intake. Some days I am higher and some days I am lower, protein high one day fat high another. The other thing is the meals I eat now require more fore thought, I have to plan in advance the amount of fat I need to consume if I know I will have a rough day at work.

I actually did just eat bacon and eggs for several weeks through out the journey. I find that when I eat my greens, mostly spinach and green onions I feel better and more energetic than when I am just fat or protein. I can have dairy, in fact a majority of my intake is dairy based up too 1200 calories a day alone of dairy. So right there between us two it would be hard to make a keto food list based on macros. Another thing is that different countries have different nutrient levels of the same kinds of foods.

(Raj Seth) #5

Oh. That you can do using any of a hundred apps. MyFitnessPal comes to mind. You can put any food in there and it will tell you the macro breakdown

#6

Yeah I wouldn’t worry about calorie counting on Keto. If you are eating nothing but wholesome, natural foods with ample digestion time while eating (read: 20 chews before you swallow!) then let your body do its natural thing. If you are hungry, something is missing. If it is happening frequently, use a tracker (MyFitnessPal) to determine your macro distribution then work in whatever is missing. Make sure it’s natural and not starchy or sugary, and in general you’re good!

(Terence Dean) #7

Hey please don’t read more into this post than what I posted. This is not about whether I’m worried about my macros, or a plea to solve any problem I’m having because I’m not. Nearly 8 weeks in 11.5 kgs gone and still going so I know what I’m doing thanks. Please read the question before adding to it, this is not about giving me advice on whether I should worry about macros, whether I am or not eating vegetables, etc. Who said anything about counting calories? I didn’t. I’m not hungry between meals.

A list is a helpful way to look up alternatives to what I’m eating.

One great response was @Rajseth who suggested the MyFitnessPal app, thanks that is a good start.

Having said all this, I do not wish to seem ungrateful to the replies, I’m reading all of them and I agree with you all.

(Terence Dean) #8

I don’t eat carbs at all except for the ones that come naturally in vegetables. No bread, no pasta, no potatoes, three of the biggest sources of carbs I used to eat. And I do not miss them, except I’d love some fries because I’m a junk food addict (recovering), I should clarify; my mind misses the fries but my body doesn’t.

(Lonnie Hedley) #9

When I started cutting carbs I used the Atkins phase 1 acceptable foods list. In the beginning I found it extremely helpful and recommend it to anyone looking to start out.


Once I got deep into Keto and striving for optimum I cut out the vegetable oils they list as ok. Then diet soda. I still drink Zevia. The “foundation vegetables” list gives a pretty good estimate of carb count. MFP gives the ability to track everything.

New to this and loving it but
(Terence Dean) #10

Wow that is an excellent list @hedleylo thanks! It doesn’t list coconut oil but that’s ok I’ll just add it to mine. I don’t use vegetable oils other than Olive oil. This gives me plenty of foods to look at if I want a change or wish to use an alternative.

(Julie ) #11

When I started at the beginning of the year I looked on the web. I Found as much as I could on what was low carb and what was not. At that time I started using Carb Manager to track my micro’s. They also, will show you the nutrition break down so you can see if you are defection on any items.

(Lonnie Hedley) #12

Yeah, you’ll be hard pressed to find a list with EVERYTHING. But I thought that was a good starter to add your own items. I send that to anybody asking for tips on starting. Keep it simple. Don’t worry about a lot of the extras at first (fasting, MCT oil, even macros). Just worry about keeping carbs at 20g or less (net) and use that list to get an idea of acceptable veggies. I add the disclaimer that those oils are less than optimum and that once you get the hang of dropping carbs, then you can worry about the finer details.

(Terence Dean) #13

Thanks Julie @jewel, I’ll download that app today and check it out.

(Terence Dean) #14

Yeah I appreciate the link Lonnie @hedleylo, its a great starting list, it doesn’t matter if it hasn’t got everything, I can build that into a personal list for future reference.

I’ve dropped the four high carbs foods (bread, pasta, rice, and potato) from my diet completely but not worrying too much about picking up hidden carbs in my vegetables, and fruit, etc. I figure that will keep me under the <20g carb recommendation. This list will help me to make sure I do. Never used MCT oil, don’t think I will from what I hear about it causing gastro issues with some people.

#15

Have you considered eliminating fruits? There are no nutrients in them that you absolutely need to have on a consistent basis, and nothing that you can’t get from vegetable and fats. Plenty of research is pointing to the fiber content in fruit as the real advantage of whole-fruit consumption. But there’s plenty in veggies, and less sugar! Sugar is nature’s way to fatten animals up for winter fasting conditions. Since we never need to fast, then fruits are the #1 hiding enemy for people attempting long-term weight loss.

Happy to hear other thoughts on this?

Re: MCT - There’s an adjustment period some people need to go through - titrating amounts of MCT slowly until the gut adapts to this high-concentration fat source (with different molecule size compared to normal). Give it a try, but allow a week to adjust. Start with 1 teaspoon dosage and slowly work up to multiple tablespoons. It’s worth it. Again, science showing that this is optimal mitochondrial energy source for brain and muscles. And it tastes awesome!

(Terence Dean) #16

No, I’m trying not to get involved in another argument. :slight_smile:

(Bacon is a many-splendoured thing) #17

Just a reminder that it is possible to get all necessary micronutrients on an all-meat diet. The key lies in eating the organ meats. There is no known carbohydrate-deficiency disease, so the minimum daily requirement of carbohydrate in the diet is 0 grams. The body uses some of its protein intake to make the minimal level of glucose it needs.

On the other hand, if you like fruit and want to eat it, why not? The fiber in the whole fruit slows down the absorption of the fructose to a rate the liver can handle. Just stay away from juice; it’s like chugging spoonfuls of sugar.

(Empress of the Unexpected) #18

Don’t most fruits take you way over the 20 grams of carbs? With the exception of berries, and possibly lemons?

(Lonnie Hedley) #19

General consensus is to avoid fruit, but since everybody is different some people have no issues with some other fruit.

I don’t miss fruit, and see no reason to eat it. If I want candy, I eat candy. But since we’re all different, I can get away with it where others can’t. I don’t recommend others do it since I know it’s not something everybody is able to do.

(Ron) #20

Especially if you are insulin resistant.:anguished:

(Bacon is a many-splendoured thing) #21

Well, I am assuming that you are keeping intake at a level that keeps you ketotic and fat-adapted.

(Empress of the Unexpected) #22

@PaulL I am trying like hell. Will update in a few days. Going to kick it up a notch!