{"id":19856,"date":"2020-12-30T13:00:41","date_gmt":"2020-12-30T06:00:41","guid":{"rendered":"https:\/\/carechoicethailand.com\/meal-planning-for-%e2%80%9cketo%e2%80%9d-dieters\/"},"modified":"2020-12-30T13:00:41","modified_gmt":"2020-12-30T06:00:41","slug":"meal-planning-for-%e2%80%9cketo%e2%80%9d-dieters","status":"publish","type":"post","link":"https:\/\/carechoicethailand.com\/en\/meal-planning-for-%e2%80%9cketo%e2%80%9d-dieters\/","title":{"rendered":"Meal Planning for \u201cKeto\u201d Dieters"},"content":{"rendered":"

Losing weight through the keto diet (Ketogenic Diet) is currently a popular trend. The keto diet emphasizes a high fat intake of about 75-80%, with protein at around 20% and carbohydrates limited to 5%. If you’re unsure about which foods to include or avoid on this diet, today we have a recommended list for keto lovers to explore.<\/p>\n

First, let’s familiarize ourselves with the foods that keto dieters should avoid<\/strong>.<\/strong><\/p>\n

    \n
  1. Foods high in starch and sugar:<\/u> this category includes all types of flour-based products, such as bread, cookies, noodles, ramen noodles, and pasta, made from wheat, rye, corn, oats, and rice.<\/li>\n
  2. Processed foods:<\/u> even processed meat like sausage, fermented pork sausage, and meatballs should be avoided as they often contain high-sugar seasonings and flour.<\/li>\n
  3. Trans fats<\/u>:<\/u> oils and fats that have undergone processing, like margarine or bottled vegetable oils, should be avoided.<\/li>\n
  4. Fruits<\/u>:<\/u> with the exception of avocados and berries, most fruits, including dried, preserved, and pickled varieties, should be avoided.<\/li>\n
  5. Legumes:<\/u> high-carb legumes like soybeans, mung beans, and edamame should be limited.<\/li>\n
  6. Sugar-containing beverages<\/u>:<\/u> sugary drinks, soft drinks, juices, and drinks with sugar substitutes (except stevia) should be avoided due to their impact on insulin secretion.<\/li>\n
  7. Alcoholic beverages:<\/u> virtually all alcoholic beverages are high in carbohydrates and calories and should be consumed sparingly.<\/li>\n<\/ol>\n

    What should keto dieters eat, then?<\/strong><\/p>\n

      \n
    1. Meat:<\/u> all types of meat, including offal, eggs, seafood, and bacon.<\/li>\n
    2. Vegetables:<\/u> opt for green leafy vegetables, (and avoid root vegetables like carrots, potatoes, asparagus beans, green beans, and pumpkin.) tomatoes, eggplant, cauliflower, broccoli, and asparagus.<\/li>\n
    3. Healthy fats:<\/u> use natural oils from animals and plants, such as lard, olive oil, coconut oil, butter, avocado, macadamia nuts, and coconut milk.<\/li>\n<\/ol>\n

      Note:<\/u> coconut oil and coconut milk contain short-chain triglycerides which are the first to be used in the body, so they should not be the primary fat source.<\/p>\n

        \n
      1. Dairy products:<\/u> enjoy all types of cheese, butter, cream, and whipped cream. While dairy products are permissible, it’s best to avoid fresh milk.<\/li>\n
      2. Nuts<\/u>:<\/u> include nuts like almonds, pistachios, cashews, walnuts, especially macadamias, which are rich in good fats.<\/li>\n
      3. Beverages:<\/u> opt for almond milk, tea, coffee (with cream instead of milk), soda water, and lemon juice (without added sugar; use stevia as a sweetener). Plain water or mineral water is the best choice.<\/li>\n
      4. Fruits:<\/u> avocados, coconut meat, limes, lemons, olives, and all types of berries.<\/li>\n<\/ol>\n

        Recommended foods for a keto diet<\/strong><\/p>\n

          \n
        1. Rice dishes:<\/u> substitute cauliflower or konjac rice for traditional rice.<\/li>\n
        2. Noodles (e.g., vermicelli, Khanom Chin, pasta):<\/u> opt for konjac noodles, glass noodles, or zucchini noodles.<\/li>\n
        3. Bread and bakery: replace wheat flour with almond flour and coconut flour.<\/li>\n
        4. Sweeteners:<\/u> if necessary, choose stevia as it doesn’t stimulate insulin secretion.<\/li>\n
        5. Cow’s milk<\/u>:<\/u> instead of regular cow’s milk, opt for almond milk, coconut milk, or whipped cream.<\/li>\n
        6. Yogurt<\/u>:<\/u> choose Greek yogurt or Kefir with no added sugar.<\/li>\n
        7. Som Tam<\/u>:<\/u> switch from papaya to guard or cucumber for a similar delicious taste.<\/li>\n
        8. Seasonings, curry paste, or chili paste:<\/u> use natural extracts without sugar or sugar substitutes as ingredients. Alternatively, consider potassium salt as a source of essential minerals. For example, Care Choice Vegetable Seasoning Powder<\/a> is a good choice for seasoning keto meals.<\/li>\n<\/ol>\n

           <\/p>\n

          Cr. thaiketopal<\/a> , shopeeblog<\/a> , rama<\/a><\/p>\n

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           <\/p>\n","protected":false},"excerpt":{"rendered":"

          Losing weight through the keto diet (Ketogenic Diet) is currently a popular trend. The keto diet emphasizes a high fat intake of about 75-80%, with protein at around 20% and carbohydrates limited to 5%. If you’re unsure about which foods to include or avoid on this diet, today we have a recommended list for keto […]<\/p>\n","protected":false},"author":5,"featured_media":17475,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[238,259],"tags":[262,281,301,285,263,296,297,299,298,277,288,279,293,274,291,306,275,270,304,266,294,305,271,272,307,308,273,300,295,268,269,265,282,286,284,283,267,280,302,303,278,289,290,292,264,276,287],"class_list":["post-19856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-weight-control-with-keto","tag-carechoicethailand-en","tag-child-eats-vegetables","tag-children-have-difficulty-eating","tag-childrens-seasoning-powder","tag-clean-diet","tag-clean-food","tag-condiment","tag-condiments-for-kidney-disease","tag-condiments-for-weight-loss","tag-control-sugar","tag-coriander","tag-diet","tag-dried-vegetables","tag-free-from-preservatives","tag-fresh-vegetables","tag-gluten-free","tag-healthy-en-2","tag-healthy-en","tag-healthy-en-3","tag-keto-seasoning-powder","tag-lose-weight","tag-low-sodium","tag-no-msg","tag-no-msg-en","tag-no-preservatives","tag-no-preservatives-en","tag-no-preservatives-added","tag-organic-seasoning","tag-radish","tag-reduce-belly","tag-reduce-sodium","tag-seasoning-powder","tag-seasoning-powder-en","tag-seasoning-powder-does-not-contain-sodium","tag-seasoning-powder-for-children","tag-seasoning-powder-for-people-with-health-problems","tag-seasoning-powder-from-100-vegetables","tag-selling-fresh-vegetables","tag-shiitake-mushrooms","tag-shiitake-mushrooms-en","tag-sodium-control","tag-supermarket-vegetables","tag-trimmed-vegetables","tag-vegetables","tag-weight-control","tag-wholesale-fresh-vegetables","tag-wholesale-vegetables"],"_links":{"self":[{"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/posts\/19856","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/comments?post=19856"}],"version-history":[{"count":0,"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/posts\/19856\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/media\/17475"}],"wp:attachment":[{"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/media?parent=19856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/categories?post=19856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/carechoicethailand.com\/en\/wp-json\/wp\/v2\/tags?post=19856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}