You should avoid cheat meals and days on the keto diet. Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it.
10 Easy and Delicious Keto Breakfast Ideas 90-Second Keto Bread. Breakfast Deviled Eggs. Keto Loaf Bread. Keto Pancakes. Low-Carb Veggie-Packed Frittata. Egg Wraps. Bacon Gruyère Egg Bites. Cauliflower Rice Burrito Bowl.
BREAKFAST INGREDIENT STAPLES Coconut Flour. Blanched Almond Flour. Sticky Sweeteners ( Keto maple syrup, pure maple syrup, agave nectar) Chocolate Chips (use dairy free or sugar-free) Nut Butter (Peanut butter, cashew butter, almond butter) Nut-Free Spreads (Sunflower seed butter, tahini, coconut butter) Nuts and seeds.
Oatmeal is not a ketogenic food, as it is based primarily off oats , which is mostly carbs. It also is grain-derived, making it unsuitable for a keto lifestyle.
What’s more, it doesn’t matter if you eat half a piece of pie or just take a few bites . “It’s anything that pushes you over your net carbs,” she says. “Even one bite could do it, depending on what it was. Juice, soda, candy will meet that limit in small amounts.”
Going off a keto diet is likely not detrimental. Just because you start eating carbs again, especially just for one day , doesn’t mean you will store a bunch of body fat. Carbs do not cause weight gain or increased body fat. Only eating too many calories can do this.
You can eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed. You must eat at least six whole eggs per day . Eggs should be local, pastured eggs whenever possible. You should stop eating three hours before bedtime.
Bananas are not keto friendly and not recommended to enjoy even in small amounts. While a healthy fruit with plenty of vitamins and nutrients, they are primarily carbs and contain smaller amounts of fiber. Furthermore, the carbs in bananas are primarily sugar.
9 Nutritious Keto -Friendly Fruits Avocados. Though avocados are often referred to and used as a vegetable, they’re biologically considered a fruit . Watermelon. Watermelon is a flavorful and hydrating fruit that’s easy to add to a ketogenic diet . Strawberries. Lemons. Tomatoes. Raspberries. Peaches. Cantaloupe.
18 Delicious Low Carb Breakfast Recipes Eggs and Vegetables Fried in Coconut Oil. Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil. Cowboy Breakfast Skillet. Bacon and Eggs in a Different Way. Savory, Flourless Egg-and-Cottage-Cheese Breakfast Muffins. Cream Cheese Pancakes. Spinach, Mushroom, and Feta Crustless Quiche. Paleo Sausage Egg ‘McMuffin’
All natural peanut butter is indeed a low carb food. It is high in healthy fats, has moderates amount of protein and has a relatively high amount of fiber. A two-tablespoon serving sees it providing a mere 3.5 grams of net carbs! Not only is peanut butter low carb, it is also suitable for a ketogenic diet.
Unsweetened almond milk is a great, keto – friendly option, as it’s low in carbs. However, not all milk and milk alternatives are quite as low in this nutrient. For example, cow’s milk is not as keto – friendly due to its relatively high carb content.
Plain Greek yogurt and cottage cheese are healthy, high protein foods. While they contain some carbs, they can still be included in a ketogenic lifestyle in moderation. A half cup (105 grams) of plain Greek yogurt provides 4 grams of carbs and 9 grams of protein.
Lower carb content Cheerios. Cheerios have about 20.50 grams of carbohydrates per 1-cup serving. Wheaties. An oldie but goodie, Wheaties have been around since 1922. Special K Original. At 22.75 grams of carbohydrates per cup, Kellogg’s Special K cereal is a lower-carb content choice. Annie’s Organic Frosted Oat Flakes.
Here are some excellent, keto -friendly snack options: Almonds and cheddar cheese. Half an avocado stuffed with chicken salad. Guacamole with low-carb veggies. Trail mix made with unsweetened coconut, nuts and seeds. Hard-boiled eggs. Coconut chips. Kale chips. Olives and sliced salami.