the best foods during keto

So basically i know there are numerous people on the board who are following a keto diet. Because of this i thought it would be a good idea to post some of my favorite things to eat while on my keto diet.

1. I would say almost every morning i put some olive oil in a pan and add spinach that i tear up into smaller pieces and roast beef torn into small pieces as well. i will let that cook for a while until the spinach is really dark green and then i will add 5 or 6 eggs and scramble it all together, then add a piece of cheese on top of it and u have a feast. its one of my favorite keto meals.

2. I love eating grilled chicken cesar salad while on keto. I use spinach for the base of the salad and then add plenty of sliced grilled chicken, olive oil, cesar dressing, and a small amount of chopped almonds (watch the carbs from the nuts). this is an especially good dish and its really easy.

3. when im really in the mood and am grilling with some buddies i will grill some 80/20 chuck hamburger patties and then melt some pepperjack cheese on top before adding a few strips of bacon and an over easy egg on top. easily the best meal i have ever had on keto!!!!!

and then of course there are little things like just heating up grilled chicken and melting cheese on top with a little bit of avocado.

and if i dont have a lot of time i wil sometimes just throw down some olive oil haha but its not easy!

post some of ur favs to eat while on keto also. im always looking for good things to eat

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

These are a bit high in fat but it's some of the things I've done already.
 
-Melting a cheese and some sour cream together in a saucebowl + a seasoning can yield an interesting sauce to dip plainish meats in.
 
-I've mixed canned meat like Tuna Fish (Strained well) and any combination of mayo/sour cream  + desired spice in a bowl for a kind of modified tuna salad (maybe also some mustard? -> if cheese nut you could melt some cheese into the sourcream/mayo before adding to canned meat).  I recommend you minimize the amount of mayo/sour cream in it though or it's probably full of fat.  Because we can't have bread you could take thinly sliced lunchmeats or cheese (seek the healthiest varieties) and put a spoonful of the tuna salad on the cheese/lunchmeat and roll it up for a snack.
 
-Chopped up hard boiled egg applied to the tuna fish salad above can offer a different flavor to, or just substitute it. (Egg Salad?)
 
In b4 "Wow thats full of fat calories".

My favorite things when on the Keto diet is:
 
Snickers candy bar
Double Chocolate cake
Strawberry Ice Cream
Lemon filled Crispy Creme Donut
Banana Split
Brownies
 
 
To bad i can't have them

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

I haven't done the diet, but im sure if i did, i would be practically living off bacon.

That reminds me...on a CKD, can one never have fruit? Fructose is evidently bad for refeed days, so how does one get fruit servings while on a CKD?

Daniel, that breakfast sounds awesome, I'm gonna have to try it.  

My breakfast lately:  Chopped onion and green pepper sauteed in olive oil with 2 slices of bacon (also chopped).  Add 4-5 eggs, plenty of black pepper and habanero, mix in some cheddar or colby jack just long enough to melt it.  Sometimes I top it with salsa.  Last but not least, a good strong cup of coffee lightened with whipping cream.  Takes more time than I like to spend on breakfast, but it never gets old.

dtes


That reminds me...on a CKD, can one never have fruit? Fructose is evidently bad for refeed days, so how does one get fruit servings while on a CKD?

U can have fruit on ur carb up days. its fine. i would recommend having lower GI carbs earlier in the day and finishing off the carb up with higher GI foods

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Daniel265

dtes


That reminds me...on a CKD, can one never have fruit? Fructose is evidently bad for refeed days, so how does one get fruit servings while on a CKD?

U can have fruit on ur carb up days. its fine. i would recommend having lower GI carbs earlier in the day and finishing off the carb up with higher GI foods

Its the other way around.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

almond meal is an amazing thing for keto.  it basically replaces flour.

I would stay away from nuts completely on keto. The carb content is surprisingly high, so I dont know how nuts got their reputation as a keto-friendly food. A serving of nuts is soooo small but high in calories, and in that tiny serving is 6 carbs. Way too much.

dtes

I would stay away from nuts completely on keto. The carb content is surprisingly high, so I dont know how nuts got their reputation as a keto-friendly food. A serving of nuts is soooo small but high in calories, and in that tiny serving is 6 carbs. Way too much.

I remember you said this in another post too, but you're still forgetting that half of those carbs are fiber and don't count toward net carbs.  3g net carbs vs 14g fat and 6g protein... In my mind this easily qualifies as a low-carb-friendly food.  You wouldn't want to overdo it, but most people can fit a couple ounces of nuts in their (keto) diet without any problems.

Eat a couple of ounces for just one meal. My almonds have 5g carbs and 3g of which are fiber, so it's all good.

RollingStone

Daniel265

dtes


That reminds me...on a CKD, can one never have fruit? Fructose is evidently bad for refeed days, so how does one get fruit servings while on a CKD?

U can have fruit on ur carb up days. its fine. i would recommend having lower GI carbs earlier in the day and finishing off the carb up with higher GI foods

Its the other way around.

haha whoops, got that mixed around. good catch RS

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

why is everyone all against nuts?    Almond meal is an amazing food to be using on keto.  almonds contain carbs but they also contain a decent amount of fiber which doesn't directly affect the amount of carbs for your day.

while we are on the subject, and I am flying a little blind... I want to double check the approved veggies... since I know that there are certainly some that register a little too surgery for this diet and are forbidden, (if I am remembering other low carb diets veggie list, correctly).

good veggies, put in mouth
spinach
collard greens
kale
mushrooms
lettuce
all aromatics (cilantro, parsley, water cress,  arugula, ect ...that's a delicious salad right there!)
endive
radicchio
cabbage
broccoli
broccoli rabe
celery
asparagus

Veggies to high in carbs, eat very sparingly to not at all

carrots
tomatoes
onions/ shallots
peppers
all squashes (including zucchini, summer squash, acorn, etc)
eggplant
cucumbers / pickles

What about or I don't know
 
artichoke
cauliflower


I think I am forgetting some that I was really unsure of... Keto experienced, is my list correct?

You know I realized last night the french sauces with buitter are all in (as long as they don't use a roux) are all in... and so is herbed butter on steak...

thehardway

Veggies to high in carbs, eat very sparingly to not at all

carrots
tomatoes
onions/ shallots
peppers
all squashes (including zucchini, summer squash, acorn, etc)
eggplant
cucumbers / pickles  

Thanks for the reminder... I stopped counting veggie carbs, so I think I may be eating too much onions and peppers these days.  Need to pay more attention to that.

Panda express...

Oh yeah.

Lots and lots and lots of pork rinds.

Eggs fried in butter, cheese and few tablespoons of mayonnaise.

snatchula

thehardway

Veggies to high in carbs, eat very sparingly to not at all

carrots
tomatoes
onions/ shallots
peppers
all squashes (including zucchini, summer squash, acorn, etc)
eggplant
cucumbers / pickles  

Thanks for the reminder... I stopped counting veggie carbs, so I think I may be eating too much onions and peppers these days.  Need to pay more attention to that.

Snatchula, is my list correct???... I know you have the book I don't. That list was my conjecture... somebody validate

The book I read (The Anabolic Solution by Mauro Di Pasquale) doesn't go into a lot of detail concerning the carb content of certain foods.  Also, he doesn't suggest an outright ban on any food, as long as you can keep the carbs under 30g per day.  There are stricter keto diets that max at 10 carbs/day, so if that's what you're going for, your list is probably very important to keep in mind.  But after looking at the content of onions and peppers, neither one seems to present a problem, at least in my case, since I use them in small amounts to add some flavor.  Things like tomatoes, corn, and peas though, you should stay away from if you can help it.  

Some people count every single carb that goes in their mouths, but it's surprising to me how easy it is to keep them low without going to all that trouble.  If you can cut out every major source of carbs and just allow veggies and nuts, you should be fine.  Ofc be sensible about it, don't eat a ton of corn/tomatoes/etc, and don't have 10 servings of nuts... But if you can follow that, everything else seems to have trace amounts of carbs at worst (e.g. eggs).  If you have to "cheat" with a bit of chocolate or something, however, you'll probably wanna watch things more closely to be sure you don't exceed the limit.

Oh, also worth mentioning.. I know you didn't ask, but it just popped in my head and seems relevant.  Don't do a lot of protein powders.  First of all, they all seem to have a few grams of sugar, plus, if you have a lot of excess protein your body will break it down into glucose.  

Thanks snatchula!

It's funny people are eating mc donalds, and asking about soda on this diet... but I am nit picking what veggies I am allowed to eat (one of the reasons I don't like this diet for people who don't have a base understanding of nutrition nor have they ever inplamented a good diet for any real stretch of time, not my nit picking vegetable, but the crap food, that fits into  the "keto" guidelines)...

I'm just overthinking it. My time frame is short as well, so I am in a very strict mode. Yeah I know the variety of carb contentent for veggies... I have been painfully aware of  trace carbs in food, for years... I guess it was shades of Atkins dieters I have known over the years that made me very pickey about the veggies I choose to eat, while doing my CKD run.

I also cringe at some food choices on keto.  I skimmed through several threads in various forums, and it seems like some people actively seek out the most god-awful food so they can brag about the crap they eat while still managing to shed fat.  Whatever.  

I'm not confident that keto is particularly useful for short-term dieting, since it takes you a little while to get your glycogen levels down low, and even longer for your body to adjust to burning fat for energy.  (How are your energy levels right now?)  Since your time is short, strict is probably best, and it might be good to "overthink" it a bit.  But really I wouldn't worry a ton about the veggies.

energy is great, with the exception of the refeed day. Otherwise steady and constant, and my head is as clear as it gets... down 3 lbs, and I feel like I am leaning, not shrinking.

i know I should do this for a solid 3 month run, I started too late... I might take back my words and eat this way on vacation, and keep going when I get back, it would be quite simple to do it... but the silly thing.... I tend to make a lot of salad and quite a wide variety, when I do a beach house vacation, and it's going to be peach / nectarine season by then as well... I literally can eat enough salad (never mind the fruit), to throw me out of ketosis... the idea of being on vacation, and counting my salad intake... no peaches... that hurts me : (

So I am undecided.

everyone is different when it comes to keto.  Do you know your limit when it comes to carbs?  also realize that fiber does not impact your total carbs for the day due to how the body processes it.

This seems very similar to the Atkins diet........right?

24, 6'1" 230lbs........

I need to get my diet down and i'll become a beast!

Yes, I understand the bit about fiber. I don't know what my person top end is for carbs. I do know that I have always been a protien fat "type", most carbs generally shut me down... That is one of the reasons I finally relented and gave CKD a try. 

It's just pretty gross the shear volume of salad (actually all foods) I can consume. Like seriously, I used ot go to a bar that has this wonderful salad... lots of bitter greens, some other usual salad veggies, goat cheese, almonds grilled chicken... really delicious. It used to come in 1 and  2 person portions (sadly the 2 person size is no longer). I would get the "full" any bar maid who didn't know me would always say... "that's for two people, and even then nobody finishes it", I always finished my 2 person salad. Trust me even subtracting out for fiber, I would be dancing a very fine line, with my vacation salad intake (it can border on obscene).

I don't really have much of a sweet tooth (except for high quality Ice cream, and good chocolate, but even that not so much). But I do love fruit, I go Buck wild. seriously 6 peaches in a day 10 plumbs ... I have made myself sick at times. I tend to eat fruit that is in season and local (well as much as possible), so when something is fresh in season and good... I over indulge... I can control myself if I want to, I don't often go crazy like the top end numbers I just wrote, But yeah, if I let myself have fruit, I know it would be more than one piece a day, and it would be enough to kick me out of ketosis.

i generally allowed myself all the greens i wanted.  it could of been just me but it did not kick me out of keto.

have you tried making anything with almond meal yet?

No, not for this... but I will. I have used almond meal in the past when entertaining a good friend who is allergic to gluten (also a vegetarian... pain in the a$$ to cook for).

When you initially posted about it... I out load said brilliant, why didn't I think of that! So yeah I can cook, I will use it... That was a great idea!

Anyone else get depressed the day after a refeed when you are bloated like a whale? I swear, I hate carbing up except the night of.

My muscles get really big after a huge carb meal but it goes away over night and I look like I gained 5lb of fat.

I am considering not having another carb meal until like the 2nd or 3rd of July. I begin one of my vacations on the 4th, so I duno how this is going to work out and I duno how the hell I am going to get to 6-8% in a matter of a week in a half. I am about 10% right now.

Perrynaytor


Anyone else get depressed the day after a refeed when you are bloated like a whale? I swear, I hate carbing up except the night of.

My muscles get really big after a huge carb meal but it goes away over night and I look like I gained 5lb of fat.

I am considering not having another carb meal until like the 2nd or 3rd of July. I begin one of my vacations on the 4th, so I duno how this is going to work out and I duno how the hell I am going to get to 6-8% in a matter of a week in a half. I am about 10% right now.

how many grams of carbs are u eating on ur refeed day?

u can overdo the amount of carbs that u are consuming. it takes a little trial and error but u shouldnt feel really bloated the next day.

the general goal is to shoot for 10-12 grams of carbs per kilogram of lean mass. so take ur weight in lean mass, divide that by 2.2, then multiply that by 10 or 12 and u have ur goal number of grams or carbs.

this is how i got my amount of carbs to take in on my carb up day. i feel really pumped and just overall beastly the next morning but not to bloated

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"