The Ultimate Keto Food List for 1st 2 Weeks
jfmp
Posts: 264 Member
I would love a simple list of the BEST (and specific) foods for starting a keto diet. For example, I know cheese is good. But, which type is the best for going into ketosis? I know bacon is good, but I assume I avoid maple cured(?) I’ve heard Greek yogurt is good, but what about the sugar content?
There are too many recipes out there for me. I just want the basic, down and dirty best foods for getting started. I understand if heavy cream is good in something and it needs to be mixed with an item or two for a steak sauce and I would like to know something like that. I just can’t seem to find a really simple list anywhere.
I’m not picky. I don’t need fancy. I can eat the same thing over and over. I plan on <= 20g of carbs, about 80 grams of protein, and about 133 grams of fat. Thanks for your help!!
There are too many recipes out there for me. I just want the basic, down and dirty best foods for getting started. I understand if heavy cream is good in something and it needs to be mixed with an item or two for a steak sauce and I would like to know something like that. I just can’t seem to find a really simple list anywhere.
I’m not picky. I don’t need fancy. I can eat the same thing over and over. I plan on <= 20g of carbs, about 80 grams of protein, and about 133 grams of fat. Thanks for your help!!
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Bacon
Eggs
Avacado
Pork Rinds
Cheese. Use the blocks. Pre-shredded can have starches in them. Type I don't believe is important Just read the label for carb content and pick your favorite.
Sour cream
Heavy whipping cream
Butter
Spinach
Cabbage
Romaine Hearts
Asparagus
Swiss Chard
Turnip Greens
Chicken with skin on. Thighs and drumsticks. I can get whole legs pretty cheap
Any type of fatty meats and pork
pepperoni
coconut oils
olive oils
avacado oils
Full fat Mayonnaise
Spicey Brown mustards
Think that should get ya started
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cheese and bacon are not inherently good: it depends on your perspective.I’m not picky. I don’t need fancy. I can eat the same thing over and over. I plan on <= 20g of carbs, about 80 grams of protein, and about 133 grams of fat.
1lb of 80/20 ground beef + 4 tablespoons of butter = 78g protein & 137g fat
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Healthy fats for cooking or drizzling: bacon grease, butter, olive oil, avocado oil, coconut oil, ghee, duck fat. I probably missed some...
Any meats. Cook on grill or oven or pan fry in some kind of healthy fat, unless they don't need it.
Any cheese and full fat dairy without any added sugar like you might find in some yogurts.
Green leafy vegetables, cauliflower, broccoli, cucumber, bell peppers, green beans, brussel sprouts, avocado ...
Small amounts of berries
Definitely add beef to your shopping list. It's a very satisfying meat compared to white meat in my opinion. And the fat/protein is typically just right.
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And SALT. don't forget you'll need to make replacing lost sodium part of your routine. Especially in the beginning.4
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so once ive done the 2wks so i still stay on the induction til i lose more or add more carbs? im having troubles now sticking to 20 carbs.. hard to do.. im tryin to drink more water&i also need to excerise..0
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Do people not get gout on this kind of diet? I would seriously fear eating the foods described for more than two days in a row due to gout concerns. I do know that cutting out sugars helps gout also so maybe the LC would offset all the uric acid production eating like that?0
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Do people not get gout on this kind of diet? I would seriously fear eating the foods described for more than two days in a row due to gout concerns. I do know that cutting out sugars helps gout also so maybe the LC would offset all the uric acid production eating like that?
Gerenally speaking, if you are healthy, no. If you already have gout or problems with excessive uric acid then following this WOE may be difficult and/or problematic for you at best. I see in your profile that you mention having gout. Cherry juice is best for gout which is unfortunately not low carb friendly since all fruits and fruit juices are loaded with carbs and sugars.1 -
Do people not get gout on this kind of diet? I would seriously fear eating the foods described for more than two days in a row due to gout concerns. I do know that cutting out sugars helps gout also so maybe the LC would offset all the uric acid production eating like that?
Apparently it's not such a concern if you eat low carb without cheating. Once again, the rules are different if you consistently eat this way. Things just work differently in a fat adapted metabolism.
Eating high purines, resulting in high uric acid on a high carb diet doesn't come with the higher rate of uric acid secretion you get on a low carb diet. Stay properly hydrated (get your sodium) on keto and you won't have it depositing painful shards in your joints.
"Furthermore, research shows that eating purines actually increases uric acid excretion in order to maintain balance, almost like the body knows what it’s doing or something. Nah, couldn’t be.
It’s also worth noting that dietary protein has also been shown to increase uric acid excretion and lower serum uric acid. Hmm. It’s starting to sound like a low-carb Primal eating plan might just help, isn’t it?"
And if you're still concerned, just get 2g vitamin C a day to increase uric acid secretion even more.
http://www.marksdailyapple.com/gout-primal-paleo-diet/
In this podcast Dr Nally says it's cheating on a keto diet that actually puts you st risk of developing gout or kidney stones. Not the diet itself.
http://ketotalk.com/2016/01/1-kidney-stones-gout-and-heart-palpitations-on-keto/3 -
I would add peanuts, weiners, and quest bars as staples of mine
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My first couple weeks:
B - Egg/cheddar/broccoli/sausage mixture that I cooked in a muffin tin and heated up at work.
L - Leftover chicken & salad from the night before or salami and string cheese
D - Roasted chicken thighs (with skin) with large salad (salad had avocado + olive oil dressing)
Peanut butter on celery as needed for a snack and/or dessert fill in ( I can eat a whole jar, so I'm more careful with it now, but it worked to get me through the need for something sweet at first)
I can eat the same thing day in and day out and this combo helped me a ton. After the first couple weeks I went down to 2 meals a day and lost the need for snacks.0 -
Lol. You guys are the BEST. Thanks for the input. I really appreciate it!! -1
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For the first couple of weeks I kept jerky in my desk at work, in my bag, in my car...I wanted to make sure I had a reasonable snackable item with me at all times so I wouldn't get back into old habits while I formed new ones. Jerky isn't a staple for me any more but in the early days it helped.1
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Thanks for this thread - I'm just getting started, and this is super helpful!1
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Follow the meal plan, includes shopping list, for Atkins 20 foodie plan at this link:
https://www.atkins.com/pages/meal-plans
If you tend to eat out a lot there is a plan for that too. Only a couple of things that are Atkins products are listed on the foodie's plans (there is a 40 carbs plan too) you can just duplicate another day's items. You don't have to buy any bars, frozen meals etc.
Good luck on your weight loss Journey.0 -
retirehappy wrote: »Follow the meal plan, includes shopping list, for Atkins 20 foodie plan at this link:
https://www.atkins.com/pages/meal-plans
If you tend to eat out a lot there is a plan for that too. Only a couple of things that are Atkins products are listed on the foodie's plans (there is a 40 carbs plan too) you can just duplicate another day's items. You don't have to buy any bars, frozen meals etc.
Good luck on your weight loss Journey.
Personally, I would avoid the Atkins bars and most of their other products. They are not in line with what Dr Atkins promoted. The company has been taken over by marketers who have turned most of it into low carb junk food made by food chemists.
According to Jimmy Moore, the president of the company actually admitted this to him and said it was really just the pressure of the marketing people in the US that did this and there are many in other countries who have pushed on them to make better quality products.
I believe in voting with my wallet and will not support junk like theirs.
As for their meal plan there are some good suggestions outside of the products they are trying to get you to buy.5 -
The foodie plan only mentions a couple of products, shake and bar, that can easily be replaced, otherwise it is a healthy meal plan for beginners looking for meal ideas. The company does sell a lot of what I consider junk food. But the New Atkins book is excellent source of info for those starting Keto/LCHF way of life.
I made fat bombs and my own shake to replace their product. The guidelines for slowing your upping carbs after the Induction phase is very helpful too. Just don't pay any attention to the marketing stuff. The Atkins diet promotes healthy low carb high fat eating, from keto levels to simple low carb around 100 g per day.1 -
retirehappy wrote: »Follow the meal plan, includes shopping list, for Atkins 20 foodie plan at this link:
https://www.atkins.com/pages/meal-plans
Thank you, this looks really helpful. Today is my third day and this comes in really handy.
By the way, I bought the ketostix online but they won't arrive until next week, what should I notice when I enter ketosis? (I'm hoping not the bad breath I read about)
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retirehappy wrote: »The foodie plan only mentions a couple of products,
Yes. And if one scrolls down to page 3 of all three plans and ignores the 1st column titled "Atkin's Products" the entire remainder is a nice list of foods. A good grocery list. 1 -
NoortjeGrolsch wrote: »retirehappy wrote: »Follow the meal plan, includes shopping list, for Atkins 20 foodie plan at this link:
https://www.atkins.com/pages/meal-plans
Thank you, this looks really helpful. Today is my third day and this comes in really handy.
By the way, I bought the ketostix online but they won't arrive until next week, what should I notice when I enter ketosis? (I'm hoping not the bad breath I read about)
Thanks
The launchpad has a thread on keto flu, not everyone gets it. As for the bad breath, that is too much protein, not ketones. Just be concerned by getting good fats in and cutting way back on your carb consumption. The ketostix work for some, not for others, launchpad has good info on that topic as well.
The first sign for me was forgetting lunch and doing the same around dinner time. lucky for me DH didn't forget
Seriously the best thing about this WOE for me is lack of hunger almost all the time. 0 -
And here is the link! http://community.myfitnesspal.com/en/discussion/10358179/keto-flu-dizzy-weak-tired-headaches-cramping-muscles-electrolyte-imbalance-may-be-your-problem#latestretirehappy wrote: »
The launchpad has a thread on keto flu, not everyone gets it. As for the bad breath, that is too much protein, not ketones. Just be concerned by getting good fats in and cutting way back on your carb consumption. The ketostix work for some, not for others, launchpad has good info on that topic as well.
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Used to be all tube steaks in Canada were called wieners... it was shortened in 1904 from the German Wienerwurst, meaning sausage: Wiener comes from a pairing of Wiener (“of Vienna”, “Viennese”) and Wurst (“sausage”). And that’s because sausages originally come from (were made in) the Austrian city of Vienna. We have been switching in the past few years to calling them all hot dogs but I know the term franks (short for frankfurters - from the city of Frankfurt) is popular in the US.
I know a lot about wieners
*wink, wink, nudge, nudge, know what I mean...*
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Sunny_Bunny_ wrote: »Do people not get gout on this kind of diet? I would seriously fear eating the foods described for more than two days in a row due to gout concerns. I do know that cutting out sugars helps gout also so maybe the LC would offset all the uric acid production eating like that?
Apparently it's not such a concern if you eat low carb without cheating. Once again, the rules are different if you consistently eat this way. Things just work differently in a fat adapted metabolism.
Eating high purines, resulting in high uric acid on a high carb diet doesn't come with the higher rate of uric acid secretion you get on a low carb diet. Stay properly hydrated (get your sodium) on keto and you won't have it depositing painful shards in your joints.
"Furthermore, research shows that eating purines actually increases uric acid excretion in order to maintain balance, almost like the body knows what it’s doing or something. Nah, couldn’t be.
It’s also worth noting that dietary protein has also been shown to increase uric acid excretion and lower serum uric acid. Hmm. It’s starting to sound like a low-carb Primal eating plan might just help, isn’t it?"
And if you're still concerned, just get 2g vitamin C a day to increase uric acid secretion even more.
http://www.marksdailyapple.com/gout-primal-paleo-diet/
In this podcast Dr Nally says it's cheating on a keto diet that actually puts you st risk of developing gout or kidney stones. Not the diet itself.
http://ketotalk.com/2016/01/1-kidney-stones-gout-and-heart-palpitations-on-keto/
Last Christmas I was desperate to get rid of a 6+ week gout attack in my knee. I read that fructose could be worse than meat so I didn't eat a single piece of refined candy during the break (wasn't tempted much either due to the gout). The attack went away! I do know meat will set it off (not so sure about the protein lowering uric acid levels), so does fasting, dehydration, sugar, injuries. I've had many gout experience with each. I've read that butyrates compete with uric acid for excretion by the kidneys. I eat shrimp much and almost guaranteed to get it. Gout is uric acid crystals caused by too much production vs excretion and then the immune system going off on the crystals so it's complicated. Lots of things can interfere with excretion. Digestion of purines produces it. Different weird things probably activate the immune system. I've also read that taking vitamin C and allopurinol can cause kidney stones which scares me even more than gout (had one once and it wasn't nice although I think I may take a 24-hr stone vs a 2-month gout attack). Anyways I am convinced sugar is very bad for gout. Things are non-linear and whereas meat may be bad for gout in the presence of carbs, it may not be nearly as bad without as you mentioned. Appreciate your's and others comments.1 -
Do people not get gout on this kind of diet? I would seriously fear eating the foods described for more than two days in a row due to gout concerns. I do know that cutting out sugars helps gout also so maybe the LC would offset all the uric acid production eating like that?
Fructose is now thought to be the problem for those with gout. Meat is not so bad. Sort of like how eating cholesterol does not raise cholesterol, the same is true for uric acid. I believe. My husband is going lower in carbs to treat gout. So far so good.
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Do people not get gout on this kind of diet? I would seriously fear eating the foods described for more than two days in a row due to gout concerns. I do know that cutting out sugars helps gout also so maybe the LC would offset all the uric acid production eating like that?
Fructose is now thought to be the problem for those with gout. Meat is not so bad. Sort of like how eating cholesterol does not raise cholesterol, the same is true for uric acid. I believe. My husband is going lower in carbs to treat gout. So far so good.
I do think fructose is a big player but I'm pretty convinced also that if I had a meat glut and I was LC that I would still have a major gout attack. I haven't paid attention to be 100% sure but I think that would be the case. I guess I could experiment and find out!
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Look up and make bullet proof coffee!!!
This helped me get my Caleries and Fat where it should be!1 -
Do people not get gout on this kind of diet? I would seriously fear eating the foods described for more than two days in a row due to gout concerns. I do know that cutting out sugars helps gout also so maybe the LC would offset all the uric acid production eating like that?
Fructose is now thought to be the problem for those with gout. Meat is not so bad. Sort of like how eating cholesterol does not raise cholesterol, the same is true for uric acid. I believe. My husband is going lower in carbs to treat gout. So far so good.
I do think fructose is a big player but I'm pretty convinced also that if I had a meat glut and I was LC that I would still have a major gout attack. I haven't paid attention to be 100% sure but I think that would be the case. I guess I could experiment and find out! If you have a menu that works for you, I would stick with it. Experimenting can be risky.
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Do people not get gout on this kind of diet? I would seriously fear eating the foods described for more than two days in a row due to gout concerns. I do know that cutting out sugars helps gout also so maybe the LC would offset all the uric acid production eating like that?
Fructose is now thought to be the problem for those with gout. Meat is not so bad. Sort of like how eating cholesterol does not raise cholesterol, the same is true for uric acid. I believe. My husband is going lower in carbs to treat gout. So far so good.
I do think fructose is a big player but I'm pretty convinced also that if I had a meat glut and I was LC that I would still have a major gout attack. I haven't paid attention to be 100% sure but I think that would be the case. I guess I could experiment and find out!
You realise this is a low carb group, right? If it's not for you perhaps there are other groups that would be better. I've been 4 years keto and I've never had gout, or any other issues eating that way. In fact a lot of the issues I did have (pre-diabetes, joint inflammation, migraines, anxiety) are pretty much gone.
OP why are you looking for foods for 2 weeks only? Keto is not Atkins, you don't generally re-introduce the carbs back into your diet. There is no "induction".
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