Importance of Eating Breakfast.

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Breakfast is the first meal of the day, regardless of the type of food or time of day. Breakfast is most often eaten in the early morning before beginning your day. Most people start their day prior to eating breakfast, while other do before starting off their day. When one goes to bed at night, they are typically in a fasting mode the entire time that they are asleep, and if you’re a night worker like me, I am guessing your breakfast is in the early evenings since evening is our morning. Normal people, excluding the night shift gangs, break their nighttime fasting mode with food or drink. That first bite of food of first drink of water breaks that fasting mode, hence, breakfast. Breakfast is unique to different people from different culture. Some cultures believe in eating heavy breakfast prior to starting their day because they believe it makes their day more productive by enhancing their strength. Others believe in eating a much lighter breakfast like a boiled egg and a cup of coffee or tea. Part of my family are Africa descendants, so when I was little, I had the privilege to visit my Africa (West Africa precisely) for a fall  vacation, and I was stunned to learn about their food culture and other beautiful healthy cultural practices of my family.  My grandfather would wake us up in early mornings, I mean as early as 5 a.m, and he make us sit by the fireplace (when I say fireplace, I mean campfire type situation with bamboo wood burning, gasoline, and smoke-filled air at the backyard), say a prayer together as family, and then tells or share stories and laughter before going about our days. Sometimes it is like 30 degrees outside and we will still be outside by the fire. We all participated, I mean WE ALL, no exception.  Even when I left home, I was told he kept and practiced this culture until he passed away a day after valentine’s day 2015. My grandfather was a college professor, and he was very strict and particular about giving instructions and following up on it. Okay back to the breakfast situation. I noticed that my family and other surrounding neighbors would warm fufu (a stone hard rock looking starchy food) with soup for breakfast. Some even eat almost a bucket of rice loaded with assorted meat or fried plantains before going to work or farms. I asked my grandfather why people eat that heavy in the morning . P.S. I am used to eating bread, egg, bacon, and tea. He replied with “a lot of us do hard labor pulling and pushing stuffs all day long, and some are under the sun all day long. We need to eat in order to do those work because sometimes that’s all the food we have in our stomach before we come home for dinner”. My grandfather basically preached to me letting me know that they work hard. I said hmm.. OK sure!.

Being a night shift worker in America as a nurse, I eat breakfast whenever I wake up in my morning (typically around 5 p.m.), but on my off days, I eat breakfast at about 6-7 a.m. A lot of people who are dieting, especially the ketogenic dieters observe intermittent fasting and eat breakfast around noon. Some even eat breakfast later in the evening as their only meal of the day. Breakfast in my opinion is very essential, and I believe skipping breakfast is one of many reasons dieters fail most times. Breakfast is like the fuel or gas your vehicle need to run smoothly. I discovered that when I skip breakfast for any reason, I find myself snacking unnecessarily until lunch time, and most of the time the snacks are unhealthy and non-filing, so breakfast  prevent overindulging in high-calorie foods. Without breakfast, I also find myself unproductive, putting off things that I planned to do just because of lack of energy. Whey you eat breakfast in the morning, chances of snacking is low and you have the energy and motivation to complete whatever task you have while indirectly burning calories. Also intermittent fasting can affect your blood sugar, and in turn, your mood. Be sure to consult with your doctor if you’re diabetic before engaging in any type of fasting. Diabetes is a whole lot topic on its own that I am researching right now as we speak.

Most common breakfast consumed in America includes but are not limited to pancakes, egg, bacon, sausage, oats, and cereals, but when you are on a diet, you quickly find out hoe limited your choices of breakfast are especially when you are trying to avoid foods high in carbs as most breakfast recipes are high in carbs and fat. On a positive note, ketogenic dieters are blessed with eggs, bacon, and sausage because foods like oats and cereals are a no-no on keto diet, but you can still enjoy pancakes made from coconut or almond flower. Smoothies are also a good choice of breakfast when on a diet. I love to put things together to make something when it comes to breakfast. I discovered that I lost more weight when I eat breakfast compared to when I skipped it. Intermittent fasting works, but remember that when you skip breakfast before going to the office, there is always a chance of finding that nice looking donuts flirting with you at the corner that you might not be able to resist. You will be 100% tempted to eat that donuts when you skip breakfast because frankly speaking, you’re hungry. Eat or drink something, even if it’s just a cup of coffee with heavy cream to boost or fire up your metabolism. Sometimes I even skip lunch if I had a good breakfast that morning, and lunch is easier to skip and stay on diet track than skipping breakfast.

 

A new study linking asparagus to cancer is freaking people out — Should we be really concerned?

Over the past few days, people have been frantically searching for clues about whether asparagus causes cancer.

After a study in the journal Nature suggested that a compound called asparagine (which is found in the vegetable) may help spread an aggressive form of breast cancer in the body, searches for terms like ‘asparagus causes cancer’ and ‘asparagus breast cancer’ soared.
But there are a few important caveats to note about this study. For one thing, the research was done only in mice, and hasn’t been performed in humans. Mice are not people, and scientists know well that animal models don’t always mimic the way diseases work in human bodies.

Plus, asparagine wasn’t found to cause cancer, even in the mice studied. The compound merely made triple-negative breast cancer spread more quickly around the tiny rodent bodies. The same effect might be true for other cancers in mice, but more research is needed to know for sure.
There’s no evidence that cutting certain foods from your diet can prevent cancer
The cancer researchers behind this new study said that if further research confirms that the cancer-spreading relationship between asparagine and cells holds true in humans, then maybe — just maybe — they might come up with some new ways to treat breast cancer. Doctors might consider trying out drugs that block production of asparagine in the body, for example, or have patients limit the amount of asparagine in their diet.
But asparagine, a chemical compound, is truly all around us. Humans produce asparagine naturally in the body. In addition to asparagus, the amino acid is in almost all the food we eat. It shows up in protein-rich foods like dairy, beef, poultry, eggs, fish and other seafood. It’s also present in potatoes, nuts, legumes, seeds, soy and whole grains. Levels of asparagine are pretty low in most fruits and vegetables, however, with the notable asparagus exception.

For now, there’s no reason for anyone to change their diet based on the results of this study.
“At the moment, there is no evidence that restricting certain foods can help fight cancer, so it’s important for patients to speak to their doctor before making any changes to their diet while having treatment,” Cancer Research UK’s head nurse Martin Ledwick said in a release.
Some other evidence does suggest that diet changes can have an impact on the way cancer grows, though. A nine-year study completed in 2017 showed that sugar can fuel tumor growth in yeast cells (again, not human cells). But the science on this is still evolving.
This research might lead to better cancer treatments

https://weightanddietorg.com/2018/09/30/baked-lemon-tilapia/

In the future, learning more about how asparagine works could lead to more effective drug treatments. The researchers looked at some data from human cancer patients, and noted that when breast cancer cells in people can more easily make asparagine, breast cancer might spread quicker and further.
Scientists don’t yet know precisely how consuming the compound influences production of it in the body. But figuring out the best ways to slow internal production of asparagine — via drugs or diet interventions — could unlock new secrets to stopping the spread of cancer.
The researchers also think it’s possible that a leukemia chemotherapy drug called L-asparaginase may have the potential to slow the spread of breast cancer around the body. When they gave the mice the asparagine-stopping drug, which blocks production of the amino acid, it reduced the breast cancer’s ability to spread to other parts of the rodents’ bodies.
Knowing more about how that chemo drug interacts with asparagine could lead to more successful treatment cocktails for breast cancer in the future. But that still wouldn’t be a cure.
“When the availability of asparagine was reduced, we saw little impact on the primary tumor in the breast, but tumor cells had reduced capacity for metastases in other parts of the body,” lead study author and Cambridge University cancer researcher Greg Hannon said in a statement.
If curing cancer was really as easy as cutting a few ingredients from your diet, scientists would have probably already unlocked a fix. Understanding how chemical compounds interact with cancer’s spread is a complicated task, and while researchers are gathering new clues, we’re still far away from a simple solution.

 

via msn.com

What to Do With Overripe Avocados to Avoid Wasting Them

Who hasn’t come home in the evening to find what was a perfectly fresh avocado in the morning turned completely brown? Do you ever wonder what you can do with overripe avocados? Your fruit is not punishing you, as much as you’d like to think that it is. It’s giving you an opportunity to make something great.
There are so many ways you can use overripe avocados. Instead of wasting them and contributing to massive amounts of climate-destroying landfills, put a creative spin on some of your favorite recipes, and become one with the avocado by learning all of the different ways it can be used.

  1. Scrambled Eggs

Scrambled Eggs are cool and all, but have you ever tried them with avocado? No matter how ripe they are, avocados expand the variety on your plate by adding vibrant color to your meal. Cooking up buttery eggs are so much more nutritious (and tastier) paired with this trendy fruit, creating the balanced breakfast our bodies need to get us going in the morning.

  1. Cookies

Sneaking greens into your cookies is always a good idea, and because what you are replacing in this recipe is the butter, this substitution makes for a lighter treat!
#SpoonTip:Here is a great recipe for avocado chocolate chip cookies!

  1. Salad Dressing

Let’s be honest—after years of eating ranch on practically everything as a kid, you’re probably ready for a salad dressing switch-up. Turns out overripe avocados make for an ideal creamy base that isn’t ranch. You can whip up many different types of dressings using avocado, but this tangy cilantro lime avocado dressing allows for a zesty turnaround from the typical boring salads that you’re used to.

  1. Truffles

Stuffing avocados into cookies may have seemed like a bit of a stretch, but can you imagine avocado truffles? This may seem like a strange combination at first glance, but believe me—it works. It doesn’t even matter how brown your avocado is because—wait for it—you can’t actually taste it in the truffle. That’s right—you’re getting alllll the health benefits from the avocado with the prominent flavor of chocolate-y goodness.

  1. Pasta Sauce

Pasta just got a creamy non-dairy upgrade. Pesto-lovers (vegan and non-vegan alike) are not prepared for this pesto sauce that’s primarily based around easily accessible ingredients like lemon slices and cooked pasta. Instead of depending on store-bought pesto, you can now make your own! You’ll find that it’s much easier on your wallet, your taste buds, and the environment—you spare the landfill from an overripe avocado with so much wasted potential.

  1. Peanut Butter Cups

In this inside out vegan peanut butter cup recipe, its delicate center is not filled with nut butter as one would normally expect, but with a rich avocado fudge. The fudge actually gives the treat that much more nutritional value—it even blows Reese’s cups out of the water.
#SpoonTip: You can substitute the peanut butter for other nut butters of your choice.

  1. Smoothies

This one is dedicated to all my banana-hating friends out there. If you’re wondering how we’re supposed to get a creamy texture in a smoothie without the banana, then look no further. Avocados are the answer for this banana-less smoothie crisis. All you’ve got to do is blend some delicious ingredients together, and voila—a creamy avocado smoothie right at your fingertips.

  1. Brownies

Remember that avocado fudge-filled center from the peanut butter cups? Put that in brownie form, and you get these melt-in-your-mouth dark chocolate avocado brownies that are brimming with incredible health benefits. With all these new dessert ideas handy, you’ll never want throw another avocado away again.

  1. Fries

Just when you thought you’ve reached the avocado limits, crispy avocado fries totally exceed any boundaries that were placed around the fruit’s potential. There are so many different ways that you can eat them—alone, in dipping sauce, in a sandwich, or whatever other creative method you can come up with. Trust me, there’s no wrong answer here.
Avocados have taught us time and time again that the sky really is the limit. They make practically everything taste better, and they provide our bodies with healthy fats, vitamins, and minerals. Next time you take a sad glance at your browning avocado, don’t think that it lost its value—as the saying goes, one man’s trash is another man’s treasure.

Avocado is huge among keto diet community and a must have if you are on ketogenic diet.

 

via msn.com.

The Surprising Secrets to Living Longer — And Better

 

Old age demands to be taken very seriously–and it usually gets its way. It’s hard to be cavalier about a time of life defined by loss of vigor, increasing frailty, rising disease risk and falling cognitive faculties. Then there’s the unavoidable matter of the end of consciousness and the self–death, in other words–that’s drawing closer and closer. It’s the rare person who can confront the final decline with flippancy or ease. That, as it turns out, might be our first mistake.
Humans are not alone in facing the ultimate reckoning, but we’re the only species–as far as we know–who spends its whole life knowing death is coming. A clam dredged from the ocean off Iceland in 2006–and inadvertently killed by the scientists who discovered it–carried growth lines on its shell indicating it had been around since 1499. That was enough time for 185,055 generations of mayfly–which live as little as a day–to come and go. Neither clam nor fly gave a thought to that mortal math.

Humans fall somewhere between those two extremes. Globally, the average life span is 71.4 years; for a few lucky people, it may exceed 100 years. It has never, to science’s knowledge, exceeded the 122 years, 164 days lived by Frenchwoman Jeanne Calment, who was born when Ulysses S. Grant was in the White House and died when Bill Clinton lived there.

 

Most of us would like a little bit of that Calment magic, and we’ve made at least some progress. Life expectancy in the U.S. exceeds the global average, clocking in at just under 79 years. In 1900, it was just over 47 years. The extra decades came courtesy of just the things you’d expect: vaccines, antibiotics, sanitation and improved detection and treatment of a range of diseases. Advances in genetics and in our understanding of dementia are helping to extend our factory warranties still further.
None of that, however, changes the way we contemplate the end of life–often with anxiety and asceticism, practicing a sort of existential bartering. We can narrow our experiences and give up indulgences in exchange for a more guardedly lived life that might run a little longer.
But what if we could take off some of that bubble wrap? What about living longer and actually having some fun? A Yale University study just this month found that in a group of 4,765 people with an average age of 72, those who carried a gene variant linked to dementia–but also had positive attitudes about aging–were 50% less likely to develop the disorder than people who carried the gene but faced aging with more pessimism or fear.
There may be something to be said then for aging less timidly–as a sort of happy contrarian, arguing when you feel like arguing, playing when you feel like playing. Maybe you want to pass up the quiet of the country for the churn of a city. Maybe you want to drink a little, eat a rich meal, have some sex.
“The most important advice we offer people about longevity is, ‘Throw away your lists,’” says Howard Friedman, professor of psychology at the University of California, Riverside, and co-author of The Longevity Project. “We live in a self-help society full of lists: ‘lose weight, hit the gym.’ So why aren’t we all healthy? People who live a long time can work hard and play hard.” Under the right circumstances, it increasingly seems, so could all of us.
Marie Ashdown, 90, has lived in New York City for nearly 60 years, in an apartment on the east side of Manhattan. New York has beaten down younger people than her, but Ashdown, executive director of the Musicians Emergency Fund, loves city life. “I have a fire in my belly,” she says. “There’s not one minute of the day that I don’t learn.”
As a classical-music connoisseur, Ashdown organizes two concerts a year at Lincoln Center for the Performing Arts. When she’s not working, she takes weekend trips outside of the city, and spends her free time binding old books. Like many New Yorkers several decades her junior, she often orders takeout rather than bother with cooking. “We have the best and worst here,” says Ashdown. “We learn to cope, live on the defensive and conquer fear.”
She’s hardly the only senior who loves city living. In the U.S., 80% of people ages 65 and older are now living in metropolitan areas, and according to the World Health Organization, by 2030, an estimated 60% of all people will live in cities–many of them over age 60. You may lose a little sidewalk speed and have to work harder to get up and down subway stairs, but cities increasingly rank high on both doctors’ and seniors’ lists of the best places to age gracefully.
Every year, the Milken Institute Center for the Future of Aging (CFA) ranks the best metropolitan places for successful aging, and most years, major cities sweep the top 10 spots. No wonder: cities tend to have strong health systems, opportunities for continued learning, widespread public transportation and an abundance of arts and culture. That’s not to say that people can’t feel isolated or lonely in cities, but you can get lonely in a country cottage too. In cities, the cure can be just outside your door.
“We all long to bump into each other,” says Paul Irving, the chairman of the Milken Institute CFA. “The ranges of places where this can happen in cities tend to create more options and opportunities.”
It’s that aspect–the other-people aspect–that may be the particularly challenging for some, especially as we age and families disperse. But there are answers: a 2017 study in the journal Personal Relationships found that it can be friends, not family, who matter most. The study looked at 270,000 people in nearly 100 countries and found that while both family and friends are associated with happiness and better health, as people aged, the health link remained only for people with strong friendships.
“[While] in a lot of ways, relationships with friends had a similar effect as those with family,” says William Chopik, assistant professor of psychology at Michigan State University and the author of the study, “in others, they surpassed them.”
If the primacy of family has been oversold as a key to long life, so has the importance of avoiding conflict or emotional upset. Shouting back at cable news is no way to spend your golden years, but passion, it’s turning out, may be more life-sustaining than apathy, engagement more than indifference.
In a study published by the American Aging Association, researchers analyzed data from the Georgia Centenarian Study, a survey of 285 people who were at least (or nearly) 100 years old, as well as 273 family members and other proxies who provided information about them. The investigators were looking at how the subjects scored on various personality traits, including conscientiousness, extraversion, hostility and neuroticism.
As a group, the centenarians tested lower on neuroticism and higher on competence and extraversion. Their proxies ranked them a bit higher on neuroticism, as well as on hostility. It’s impossible to draw a straight line between those strong personality traits and long life,but the authors saw a potential one, citing other studies showing that centenarians rank high on “moral righteousness,” which leads to robust temperaments that “may help centenarians adapt well to later life.”

 

At the same time that crankiness, judiciously deployed, can be adaptive, its polar opposite–cheerfulness and optimism–may be less so. Worried people are likelier to be vigilant people, alert to a troubling physical symptom or a loss of some faculty that overly optimistic people might dismiss. Friedman and his collaborator Leslie R. Martin, a professor of psychology at La Sierra University in Riverside, Calif., base their book on work begun in 1921 by Stanford University psychologist Lewis Terman, who recruited 1,500 boys and girls born around 1910 and proposed to follow them throughout their lifetimes and, when he died–which happened in 1956–to have successors continue the work. Friedman and Martin have been two of those successors, and they’ve learned a lot.
“Our research found that the more cheerful, outgoing children did not, for the most part, live any longer than their more introverted or serious classmates,” says Friedman. “Excessively happy people may ignore real threats and fail to take precautions or follow medical advice. It is O.K. to fret–if in a responsible manner.”
One tip for long life that is not coming in for quite so much revisionist thinking is exercise–and some seniors are achieving remarkable things. Take Ginette Bedard, 84, of Howard Beach, N.Y.
It was a drizzly morning last Nov. 5, but that didn’t stop Bedard from crossing the New York City Marathon finish line first in her age group. Bedard picked up running decades ago as a way to keep fit, but she didn’t run her first marathon until she was 69 years old. “I was watching the marathon runners on TV and I was so envious,” she says. “I was thinking, I cannot do that, they are all superhumans.”

So she decided to become one of them. She began training daily until she could run the full 26.2 miles, and she’s run nearly every New York City Marathon since. “It takes discipline and brainpower and dedication,” she says. “The running is hard, but the finish line is euphoria.” She now runs three hours every day along the beach.
Few physicians would recommend that all octogenarians pick up a three-hour-a-day running habit, but adding even a small amount of movement to daily life has been repeatedly shown to be beneficial, for a whole range of reasons. “Exercise likely works through several mechanisms,” says Dr. Thomas Gill, director of the Yale Program on Aging. “Increasing physical activity will improve endurance; it benefits muscle strength and balance and [reduces] occurrence of serious fall injuries. It also provides a benefit to psychology, by lifting spirits.”
Exactly how much–or how little–exercise it takes to begin paying dividends has been one of the happy surprises of longevity research. A 2016 study found that elderly people who exercised for just 15 minutes a day, at an intensity level of a brisk walk, had a 22% lower risk of early death compared to people who did no exercise. A 2017 study found that exercising even just two days a week can lower risk for premature death. Researchers from McMaster University in Canada even found that breaking a sweat for just 60 seconds may be enough to improve health and fitness (as long as it’s a tough workout).
Healthy eating is something else that may have a lot more wiggle room than we’ve assumed, and if there’s such a thing as a longevity diet, there may be more on the menu than seniors have been told. “I have my wine and ice cream,” says Bedard without apology. Similarly, 90-year-old Ashdown phones her takeout orders into Tal Bagels on First Avenue, not some trendy vegan joint.

“It really is an issue of moderation,” says Peter Martin, a professor of human development and family studies at Iowa State University, who runs an ongoing study of centenarians. Martin notes that while most centenarians eat different but generally healthy diets, one consistent thing he has picked up from work with his 100-plus crowd is breakfast. “They rarely skip breakfast,” he says. “It’s often at a very specific time, and the routine is important.”
Alcohol has its place too. An August 2017 study published in the Journal of the American College of Cardiology found that light to moderate alcohol use (14 or fewer drinks per week for men and seven or fewer for women) is associated with a lower risk of death compared to people who don’t drink at all. If you’re a nondrinker, that’s no reason to start, and if you drink only infrequently, it’s no reason to drink more. Still, among the more than 333,000 people in the study, light and moderate drinkers were 20% less likely to die from any cause during the study period compared with their completely abstemious peers.
There’s also an argument for letting go of diet obsessiveness, especially if you’re at a reasonably healthy weight already. A 2016 study found that women over age 50 who were categorized as normal weight, but reported fluctuating (dropping more than 10 lb. and gaining it back at least three times) were 3½ times more likely to experience sudden cardiac death than those whose weight stayed the same. The takeaway: simply stay in a healthy range; striving for a smaller size isn’t necessarily doing you any longevity favors.
Finally, as long as seniors are enjoying themselves with some indulgent food and drink, they may as well round out the good-times trifecta with a little sex. It’s no secret that remaining sexually active has been linked to life satisfaction and, in some cases, longer life. One celebrated study, published in the British Medical Journal in 1997, followed 918 men in a Welsh town for 10 years and found that those with a higher frequency of orgasm had a 50% reduced risk of mortality. Friedman and his colleagues, working with the Terman group, found something similar–though not quite as dramatic–for women. A 2016 study from Michigan State University was less sanguine, finding that older men who had sex once a week or more were almost twice as likely to suffer a cardiovascular event than men who had less sex; that was especially so if the more active men were satisfied with the sex, which often means they achieved orgasm. For older women, sex seemed to be protective against cardiovascular event.
The problem for the men was likely overexertion, but there are ways around that. “Older adults have to realize that it’s intimacy that’s important,” says Dr. Gary Kennedy, director of geriatric psychiatry at Montefiore Medical Center in New York. “If the focus is on pleasure rather than achieving orgasm each time, it can be fulfilling.”
In this and other dimensions of aging, Kennedy cites pianist Vladimir Horowitz, who died at age 86 and was still performing into his 80s. Conceding the limitations of age, he left the most demanding pieces out of his performances; of those that remained, he would play the slower ones first, making the faster ones seem faster still by comparison. “He would optimize, not maximize,” says Kennedy.
There is an admitted bumper-sticker quality to dictum like that, but compared with the familiar age-related wisdom–take it slow, watch your diet, stay cheerful–it’s bracing. There are, Kennedy says, no truly healthy centenarians; you can’t put 100 points on the board without getting worn out and banged up along the way. But there are independent centenarians and happy centenarians and centenarians who have had a rollicking good ride. The same is true for people who will never reach the 100-year mark but make the very most of the time they do get. The end of life is a nonnegotiable thing. The quality and exact length of that life, however, is something we very much have the power to shape.
–With reporting by AMANDA MACMILLAN

Via msn.

Ketogenic Diet Headaches Treatment

Headaches

headache is a very common side effect with any diet, but it is especially magnified with keto diet due to  the daily low carb intake and dehydration. I personally remembered having massive headache in my first three days on keto diet. I was in nursing school at the time. I told my professor that something was wrong with me and that I needed to go to the emergency room. I went to the emergency room, had a CT of the head done, but nothing was wrong as I was told (after incurring more than 4,000 in emergency bill). I went back home disappointed because I was convince something was wrong. I finally spoke with my friends that were on the same keto diet with me and they told me to just drink water and see what happens. I drank more than 2 liters of water that day my headache disappeared. As a beginner, you might experience headaches, irritability, confusion, and just plain having a feverish feelings, but all these symptoms usually go away after few days. So how do you take care of this headaches? well it is simple, drink enough water. Water is your best friend not just for few days on keto, but the entire time you are on the diet. Do drink at the very least 2,000 liters of water everyday. Water will help prevent dehydration, prevent or minimize the headaches, and keep you feeling full. Next is bad breath.

Keto Compliant Food List

FATS AND OILS      

Butter
Lard/Dripping
Mayonnaise
Coconut oil
Coconut butter
Flaxseed oil
Olive oil
Sesame seed oil
MCT oil
MCT Powder
Walnut oil

PROTEINS  

Beef
Poultry
Pork
Fish
Shellfish
Organ Meats
Eggs
Lamb
Goat

NUTS AND SEEDS      

Almonds butter
Almond meals/flour
Brazil nuts
Cashews
Coconut (shredded unsweetened
Macadamia butter
Hazelnuts
Peanuts
Peanut butter
Pecans
Pine nuts
Walnuts

RAW VEGETABLES

Cabbage
Cauliflower
Cucumber
Lettuce
Parsley
Spinach
Scallion/Green onion
Bell peppers
Mushroom
Tomato
Pumpkin
Bitter leaf

COOKED VEGETABLES

Artichoke
Asparagus
Bamboo shoots
Green beans
Green beets
Brussels sprout

Green cabbage
Red cabbage
celery
Squash
Collard Green
Egg plant
Kale
Okra

 

 

 

KETOGENIC COMPLAINT FRUIT LIST!                         ACCEPTABLE KETO DRINKS

Blackberries                                                                         Broth/bullion

Blueberries                                                                           Club soda

Cranberries                                                                           Caffeinated or decaffeinated tea

Gooseberries                                                                      Lemon juice

Raspberries                                                                         Unsweetened almond mil

Strawberries                                                                        Unsweetened hemp milk

Loganberries                                                                       Water or coffee

Cherries                                                                               Alcohol Options:

Melon                                                                                  Bourbon (low in carb. 0.03g/12 oz.)

Cantaloupe                                                                          Gin (0 g carb)

Honey dew                                                                          Rum (0 g carb)

Avocado                                                                               Scotch (0g carb)
Sherry (dry. 0g carb)
Vodka (0g carb)

Note!

You can never eat too much of vegetables, so try to incorporate as much vegetable in you diet as you can.