-opt for grass fed meat. grass fed beef contains more micronutrients and more omega-3 fatty acids.
-healthy cooking fats: oils and fats high in saturated fats (SFA) such as pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter or ghee, butter, virgin coconut oil, and sustainably sourced palm kernal oil.
-fats for light cooking and cold use: monounsaturated fats (MUFA) such as extra virgin olive oil, avocado oil, and macadamia nut oil.
-fats only for cold use: polyunsaturated fats (PUFA) nut and seed oils such as walknut, flaxseed, sesame seed, and pumpkin seed oils. almond and hazelnut oils are both MUFA and PUFA. when using oils high in omega-6 fatty acids (nut and seed oils), increase your intake of omega 3 fatty acids, especially from animal sources.
-fats to avoid: vegetable oils and shortening, hydrogenated and partially hydrogenated oils, margarine, sunflower, canola, safflower, soy, cottonseed, and grapeseed oils. all are highly processed, inflammatory and prone to oxidation.
-include low carb vegetables such as cabbage, cauliflower, brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.
-low carb fruits: blackberries, raspberries, strawberries, blueberries, lemon, lime, rhubarb, coconut, and avacado.
-coconut vinegar? coconut aminos?
-kelp noodles and shirataki noodles?
-avoid condiments with carrageenan?
-200 years ago the average person consumed 6 pounds of added sugar a year. now we're eating 110 pounds of added sugar every year.
-erythritol is a sugar alcohol found in fruits, vegetables, and fermented foods. it does not affect blood glucose, and has zero calories. 90% of erythritol is absorbed by your digestive system before it enters the large intestine and is excreted in your urine. usually well tolerated, not causing stomach discomfort like xylitol. brand name swerve made with erythritol and prebiotic fibers called fructooligosaccharides.
-monk fruit should be used in small amounts, available liquid and powdered forms. sometimes available combined with erythritol.
-nuts and seeds are high in vitamin e, b vitamins, zinc, copper, and selenium. high in healthy fats. beware of nuts and seeds high in omega 6 fatty acids, consume those in moderation.
-keto friendly pizza recipes at kedodietapp.com/blog
-when your insulin drops, it will cause your sodium levels to drop significantly too.
(i need to check this out, i get hypoglycemic sometimes and maybe that has to do with my sometimes salt cravings) to compensate for the extra sodium loss you should eat 3000-5000 mg of additional sodium. pink himalayan salt and sea salt recommended.
-medium-chain triglycerides (MCTs) are easily digestible saturated fats. passed directly to the liver to be used as an immediate form of energy. look for products high in caprylic acid (C*) which provides a quick source of energy, encourage ketone production, and provides maximum cognitive benefits. start with a small amount such as a teaspoon, and gradually add more as you learn to tolerate it in order to avoid digestive discomfort.
-people with thyroid or adrenal issues should avoid fasting or limit it to skipping meals only.
-to calculate ideal calorie intake visit blog at detodietapp.com/blog/page/ketodiet-buddy
-ketodiet blog support group on facebook. or ketodiet challenge ketodietapp.com/challenges.


---recipes that interested me:
-flavored butter twelve ways - savory, garlic and herb, bacon and cheese, jalapeno and lime, spicy harassa, thai curry, lemon and herb, walnut and blue cheese, salty anchovy, maple and pecan pie, vanilla and cinnamon cream, pumpkin pie, chocolate and orange ganache.
-garlic and herb focaccia (flax meal, coconut flour, psyllium husk powder)
-cheesy spinach pancakes (coconut flour)
-cheesy waffle stacks (cauliflower rice and coconut flour)
-sausage and brussels sprout hash
-bubble and squeak breakfast bake (cauliflower, cabbage, brussels sprouts, bacon)
-golden sardine and caramelized onion dip
-multiseed keto crackers (part of the seeds are ground in food processor)
-macadamia cheese dip
-chicken meatball pho (cauliflower rice, coconut flour)
-summer asparagus and halloumi salad
-nordic salad (fish, rutabaga, celery, onion, lettuce)
-quick tuna melt pockets (dough: coconut flour, cream cheese, mozzarella)
-focaccia sandwich four ways - blt, ham and cheese, caprese, egg-avacado salad
-three cheese crustless mini quiches
-greek keftedes bowls (tzatziki sauce)
-masala cauli-rice with grilled halloumi
-bibimbap veggie bowl (halloumi, onion, cauliflower rice, chard/spinach, eggs, radishes, kimchi)
-bacon wrapped monkfish with creamed spinach (or any white fish)
-pan fried salmon with superfood mash (onion, cauliflower, spinach, herbs)
-induction carbonara
-pork medallions with asparagus and hollandaise
-cheese stuffed greek bifteki
-electrolyte agua fresca (cucumber, lemon or lime juice, magnesium, potassium chloride, salt, erythritol/swerve/stevia, mint)
-cheesecake pockets (dough: mozarella cream cheese and coconut flour)