If you want to lose weight, you should definitely reduce the intake of carbs and increase the intake of quality fat. A low-carb diet is definitely one of the most beneficial ways to lose a lot of weight in a short amount of time.
The Complete Diet Menu
Regarding protein, opt for fattier meat cuts because they have more fat and less protein. Buy only organic eggs, meat, and dairy to avoid the intake of bacteria, hormones, and antibiotics.
You can eat beef, wild game, veal, lamb, goat, but they need to be grass-fed. Also, make sure to include turkey, chicken, quail, duck, hen, and goose meat. When it comes to fish and other seafood, you should know that the best options are wild-caught fish like calamari, mackerel, salmon, sole, sardines, tuna, snapper, trout, scrod, halibut, herring, catfish, and flounder. Avoid fried and breaded seafood as well as crab meat which is rich in gluten and sugar.
You can eat eggs prepared in different ways: scrambled, fried, boiled, poached, etc.
Soy products and peanut butter can be consumed, but in moderation, as they contain carbs.
Opt for whey protein powder, pea, rice, hemp, etc. However, since whey protein is insulinogenic, it can lead to an insulin spike, therefore, consume it in moderation.
Water, lemon water, herbal tea, coconut milk, almond milk, decaf coffee and tea, lime juice, bone and clear broth.
Avoid commercial salt and use sea salt. Be careful with certain store-bought seasonings which may contain sugar and other additives.
You can choose the following sweeteners: Stevia, monk fruit, Splenda, Lo Han Guo, etc.
You can eat berries, but in small amounts. Avoid other types of fruits as most of them are rich in carbs and can impede the process of ketosis.
Leafy green veggies
You can choose from a long list of leafy green veggies like spinach, broccoli, celery, cucumbers, pea, kale, Swiss chard, leek, sprouts, collard greens, bell peppers, bok choy, cabbage, beet greens, turnips, etc.
Stay away from veggies that contain starch like potatoes, winter squash, corn, as well as some sweeter veggies like tomatoes, carrots, peppers, and summer squash.
Mascrapone cheese, cream cheese, full-fat sour cream, hard and soft cheeses, full-fat cottage cheese, and unsweetened whole-milk yogurt, heavy whipping cream, etc.
Nuts and seeds
To remove anti-nutrients, you should soak and roast the seeds and nuts before consumption. They’re rich in calories, but higher in carbs. If you cannot get into ketosis, lower their intake of exclude them completely. You can opt for peanuts, seeds, almond flour, pecans, almonds, walnuts, and macadamias. Cashews, chestnuts, and pistachios are rich in carbs, therefore, be careful with their consumption.
Fat and oil
Although a lot of people cannot eat high-fat foods like mayonnaise, vegetable oil, etc. they’re very beneficial because they contain polyunsaturated omega-6 fatty acids which prevent inflammation. These acids are present in margarine, soybean oil, nut oils, corn oil, canola oil, and sunflower oil.
Since they have high smoke points, you need to use clean, non-hydrogenated lard, coconut oil, ghee, beef tallow, and olive oil for frying.
Sources:HEALTHY FOOD HOUSE