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CATEGORIES OF LOW CARB/KETO

LOW CARB / KETO KATEGORIE 

First category is food which can be consumed without limits and you can eat them when would you like. 

1. HEALTHY FATS (0 carbs)

butter, ghee, chicken fat, avocado oil, coconut oil, duck fat, flax-seed oil, walnut oil, macadamia oil, red palm oil, olive oil 

2. MEATS (0 carbs)

beef, poultry, lamb, bacon (0-1), pork (1), salmon, cod, broth, organ meats, beef liver

3. LEAFY GREENS (1-2 carbs)

spinach (1), kale (2), arugula (1), asparagus (2), chicory (2), fennel (1), collards (2), romaine lettuce (2), endive (1), chard (1), mustard greens (2)

4. VEGETABLE AND FRESH HERBS

broccoli (4), bok choy (1), brussels sprouts (5), cauliflower (2), celery (1), cucumber (3), avocado (2), zucchini (3), rosemary (0), sage (0), thyme (0), oregano (0), mint (0), fresh stevia (0)

5. SLIGHTLY HIGHER CARB VEGGIES

asparagus (2), radishes (2), bell pepper (4), jicomo (1), green beas (3), tomatoes (3), eggplant (3), cabbage (3), mushrooms (2), sugar snap peas (2)

6. DRINKS (0 carbs)

water, soda water (no sugar), water with lemon (no sugar), green tea, black tea, coffee, herbal tea, roibos tea


In second category is food which you can eat occasionally.

1. DAIRY

full fat milk (4), creamer, heavy cream, sour cream, goat milk, kefir, feta cheese, parmesan cheese, cream cheese (4), brie (1), blue cheese, cheddar (1)

2. MEDIUM STARCHY VEGETABLES

artichoke (7), beats (7), carrot (7), sweet peas (10), sweet potatoes (11), okra, parsnips, potatoes (15)

3. BEANS AND LEGUMES (per serving)

beans (22), lentils (11), humus (9), edamme beans (3), tofu (1), tempeh (4)

4. NUTS AND SEEDS ( net carbs per 100g)

almonds (10), walnuts (7), hazelnuts (7), pistachios (18), pecans (4), chia seeds (8), pine nuts (8), sunflower seeds (11), pumpkin seeds (5), almond butter (1 tb 3)

5. FRUIT AND BERRIES (net carbs per 100g)

blackberries (5), strawberries (6), blueberries (12), raspberries (5), cantaloupe (12), cranberries (7), lemons (6), limes (8), grapefruit (8), water melon (8), pear (8), apples (12.6), peaches (12.3), gooseberry (8.7), tangerines (7.6),  current (10.6), coconut (4.9)

6. PANTRY (no sugar; 0 carbs)

spices, herbs, cider vinegar, hot sauce (bez cukru), mustard (no sugar), pickles, soy sauce, coconut flour, almond flour, walnut flour, olives, beef jerky, saurekraut, stevia, unsw ketchup, salsa, lemon/lime juice, cocoa nibs, cocoa powder


Third category which I am including for you is alcohol. Im also one them who likes a glass of wine or martiny baby. :-)

1. ALCOHOL DRINKS

whiskey (0), brandy (0), dry martiny (0), vodka (0), tequila shot (0), rum, scotch, bourbon

2. COCKTAILS

bloody mary (7), cosmopolitan (13), margarita (8), vodka with soda water (0), gin and tonic (16), white russian (17), vodka and orange juice (28), rum with coke (39)

3. BEERS (SELECTED) 

budweiser 55 (1.9), rolling rock (1.9), corona premier (2.6), becks premium (3.2) -  they are all from abroad, but who like our czech beer it should be kind of fine :-)

4. WINES - the best for Low carb/Keto

RED: Pinot Noir (3.4 = 121 kal), Merlot (3.7 = 122 kal), Cabernet (3.8 = 122 kal) 

WHITE: Champagne/ šumivé víno (2.8 = 147 kal), Pinot Grigio (3 = 122 kal), Chardonnay (3.1 = 123 kal), Sauvignon Blanc


So, this is a small overview for all of you. :-) 

I do recommend to do your own research and find out what is working for you and make your own rules. My inspirations coming from IG. You can find a lots of info there. It is in English, but I guess you can translate it. ;-)

Miki X

 

 

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