{"id":317,"date":"2018-11-30T03:06:15","date_gmt":"2018-11-30T03:06:15","guid":{"rendered":"https:\/\/live-keyto-content.pantheonsite.io\/?p=317"},"modified":"2018-11-30T03:06:15","modified_gmt":"2018-11-30T03:06:15","slug":"the-keyto-core","status":"publish","type":"post","link":"https:\/\/wp-content.getkeyto.com\/?p=317","title":{"rendered":"The Keyto Core \u2013 What to Eat on the Keto Diet"},"content":{"rendered":"<h2><strong>Keyto Takeaway<\/strong><\/h2>\n<p>Here are a few quick hits for Keyto&#8217;s favorite foods, but please see the full lists in the article below for more options.<\/p>\n<ul>\n<li>Fats &amp; Oils: avocado, olive oil, egg yolks, coconut oil<\/li>\n<li>Protein:\u00a0fatty fish (such as salmon, herring, and anchovies), poultry, free-range eggs, and even bacon (in moderation!)<\/li>\n<li>Dairy: blue cheese, heavy cream, greek yogurt, parmesan, cream cheese<\/li>\n<li>Vegetables: broccoli, kale, spinach cauliflower, mushrooms<\/li>\n<li>Nuts and seeds: almonds, Brazil nuts, macadamia nuts, walnuts, hazelnuts<\/li>\n<li>Beverages &amp; liquids: water, coffee, green tea, broths, almond milk, coconut milk<\/li>\n<\/ul>\n<h2>What To Eat On Keyto- The Ultimate Keto Food List<\/h2>\n<p><strong>Fats &amp; Oils <\/strong><\/p>\n<p>Fats and oils should make up at least 65% of your macros on the Keto diet. Since it makes up such a large part of your diet,\u00a0 it\u2019s important to look at the quality of the fats you\u2019re consuming. You want fat\u00a0from natural sources, such as olive oil, meat, nuts and avocados. Avoid trans fats at all costs. These processed and chemically altered fats have been linked to heart disease and high cholesterol. Keto-friendly fats include:<\/p>\n<ul>\n<li>Non-processed animal fat<\/li>\n<li>Fatty fish (including salmon, herring, and anchovies)<\/li>\n<li>Avocados<\/li>\n<li>Brazil nuts<\/li>\n<li>Macadamia nuts<\/li>\n<li>Egg yolks<\/li>\n<li>Grass-fed butter<\/li>\n<li>Ghee<\/li>\n<li>Coconut butter<\/li>\n<li>Cocoa butter<\/li>\n<li>Mayonnaise<\/li>\n<li>Extra-virgin olive oil<\/li>\n<li>Coconut oil<\/li>\n<li>Macadamia oil<\/li>\n<li>Avocado oil<\/li>\n<li>MCT oil<\/li>\n<li>Lard \/ Ghee<\/li>\n<\/ul>\n<p><strong>Protein <\/strong><\/p>\n<p>It&#8217;s important to have just moderate levels of protein. Here are some good options:<\/p>\n<ul>\n<li>Fatty fish<\/li>\n<li>Shellfish<\/li>\n<li>Organic free-range eggs<\/li>\n<li>Beef<\/li>\n<li>Pork<\/li>\n<li>Lamb<\/li>\n<li>Chicken<\/li>\n<li>Turkey<\/li>\n<li>Bacon<\/li>\n<\/ul>\n<p><strong>Dairy <\/strong><\/p>\n<p>When going for dairy, buy full fat options over low fat ones. Cheese can also play a huge role in the Keto diet. Just be sure to check the carb count.\u00a0<span style=\"font-size: 1rem;\">Some dairy products to add are:<\/span><\/p>\n<ul>\n<li>Greek yogurt (not Greek-style yogurt)<\/li>\n<li>Heavy cream<\/li>\n<li>Cream cheese<\/li>\n<li>Sour cream<\/li>\n<li>Cr\u00e8me fraiche<\/li>\n<li>Mascarpone<\/li>\n<li>Cottage cheese<\/li>\n<li>Ricotta<\/li>\n<li>Blue cheese<\/li>\n<li>Colby<\/li>\n<li>Edam<\/li>\n<li>Cheddar<\/li>\n<li>Parmesan<\/li>\n<li>Feta<\/li>\n<li>Mayonnaise<\/li>\n<\/ul>\n<p><strong>Vegetables <\/strong><\/p>\n<p>Veggies are awesome. Stick to the ones that grow above ground. A few healthy examples are:<\/p>\n<ul>\n<li>Broccoli<\/li>\n<li>Cauliflower<\/li>\n<li>Kale<\/li>\n<li>Spinach<\/li>\n<li>Brussels sprouts<\/li>\n<li>Cabbage<\/li>\n<li>Zucchini<\/li>\n<li>Green bell pepper<\/li>\n<li>Celery<\/li>\n<li>Celeriac<\/li>\n<li>Leek<\/li>\n<li>Eggplant<\/li>\n<li>Arugula<\/li>\n<li>Lettuce<\/li>\n<li>Cucumber<\/li>\n<li>Mushrooms<\/li>\n<\/ul>\n<p><strong>Nuts and Seeds <\/strong><\/p>\n<p>Nuts and seeds have excellent nutritional profiles and can be consumed on the keto diet in moderation. They are:<\/p>\n<ul>\n<li>Macadamia nuts<\/li>\n<li>Brazil nuts<\/li>\n<li>Pecans<\/li>\n<li>Peanuts<\/li>\n<li>Walnuts<\/li>\n<li>Hazelnuts<\/li>\n<li>Almonds<\/li>\n<li>Flax seeds<\/li>\n<li>Hemp seeds<\/li>\n<li>Sunflower seeds<\/li>\n<li>Pumpkin seeds<\/li>\n<\/ul>\n<p><strong>Beverages <\/strong><\/p>\n<p>Water is the best but here are some more options:<\/p>\n<ul>\n<li>Broth<\/li>\n<li>Black coffee<\/li>\n<li>Black tea<\/li>\n<li>Green tea<\/li>\n<li>Coconut milk<\/li>\n<li>Almond milk<\/li>\n<li>Diet soda<\/li>\n<li>Soda water<\/li>\n<\/ul>\n<p>Too much alcohol can be dangerous, but here are some that work within the program:<\/p>\n<ul>\n<li>Gin<\/li>\n<li>Vodka<\/li>\n<li>Tequila<\/li>\n<li>Whiskey<\/li>\n<li>Pinot noir<\/li>\n<li>Merlot<\/li>\n<li>Cabernet sauvignon<\/li>\n<li>Prosecco<\/li>\n<li>Pinot Grigio<\/li>\n<li>Champagne<\/li>\n<li>Sauvignon Blanc<\/li>\n<\/ul>\n<p><strong>Sweeteners <\/strong><\/p>\n<p>The less you eat sweets, the less you&#8217;ll crave them. However, if you must, good sugar alternatives include:<\/p>\n<ul>\n<li>Stevia<\/li>\n<li>Liquid sucralose<\/li>\n<li>Erythritol<\/li>\n<li>Monk fruit<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Keyto Takeaway Here are a few quick hits for Keyto&#8217;s favorite foods, but please see the full lists in the article below for more options. Fats &amp; Oils: avocado, olive oil, egg yolks, coconut oil Protein:\u00a0fatty fish (such as salmon, herring, and anchovies), poultry, free-range eggs, and even bacon (in moderation!) Dairy: blue cheese, heavy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,1],"tags":[],"class_list":["post-317","post","type-post","status-publish","format-standard","hentry","category-other","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts\/317","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=317"}],"version-history":[{"count":0,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts\/317\/revisions"}],"wp:attachment":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=317"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=317"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=317"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}