If you were looking for a Keto Eating for Beginners. Than you’re search ends here.
How to EAT Cheap $
You may have heard me say I won’t write a food plan and that’s because they won’t help you’re expensive, complicated, and full of way too many net carbs. But everyone wants to know especially beginners. What do you eat on a ketogenic diet. So I’m breaking my word and giving you a day’s menu of keto eating. On a keto budget. I love a challenge so let’s see if I can keep it under 5$ So first off my aversion to giving you a menu Isn’t because you can’t find good ideas it’s that it’s better to teach you how to think through your food choices. Than just give you a Mindless list to follow.
So here’s the rules that I teach my patients to think about as they put food in their mouth.
1- IS IT NUTRIENT DENSE?
This is the reason that I chirp about sardines on the menu. They are whole foods they are nutrient dents and your body can absorb those minerals and vitamins. so much better I know folks think that the best minerals and vitamins. Come from fruits and vegetables but especially if you’ve been around the Sun enough times your gut is very inefficient at absorbing that.
2- KEEP IT LOW CARB
This is total carbohydrates that you’re counting not net carbs don’t play that game. Especially when you get into more of the processed ketogenic foods. They use lots of tricks to get that ketogenic word at the top of their title. But it isn’t keto inside your body. A “KETO” TORTILLA CAN CONTAIN 15g OF CARBS. adding up total carbohydrates is a bit tricky at first but do this for a week and it really becomes simplified.
3- HIGH FAT CONTENT
If you do not eat fat on a ketogenic diet you’re just starving. I encourage you to google the rabbit diet when we’re done with this article. You’ll find that high protein on fat diet starved the patient literally they starve to death burns fat for fuel we need you to eat tat to not only get your metabolism going in the direction but to also suppress that hunger and keep you on the diet. I have a comprehensive online course that teaches you not just how to think through these foods but how to stay consistently keto.
Now back to our challenge first part of the day is coffee if you know me that’s a a given. Coffee has a decent amount of B vitamins, some polyphenols, a little magnesium and some potassium. But mostly I just love the taste of coffee. My newbies I encourage them to put heavy cream in their coffee and begin their morning. With a fat filled cup of coffee the good news we don’t count any carbs in that. I like Redmond’s salt in my coffee this becomes really important the longer you become keto. We’re on a budget so pick whatever Salt’s in the cupboard but don’t skip the salt for breakfast.
We get to use the hero eggs take six eggs a tablespoon of butter and scramble them up if you need to add vegetables you can add some frozen spinach there take that cheese the block of cheddar cheese. I found as the cheapest and instead of having to count that potato starch that’s found on shredded cheese. I want you to shred your own shredded cheese found in the grocery store is coated with potato starch so skip those carbs Shred the cheese on your own and count that as a very ketogenic beginning to your day.