Are you getting enough fresh veggies on keto?

A common misconception when eating a ketogenic diet is that you can eat as much bacon and cheese that you want.  

This is completely false information.  

The idea of it sounds amazing. Who wouldn't want to have a diet full of bacon & cheese and lose weight in the process.  While you may lose weight by eating this way (due to heavily reducing your carb intake), this is not recommended. Obviously, this is not a healthy way of eating. Just because you are looking to increase your fat content and reduce your carbs doesn't mean that you shouldn't focus on eating a balanced diet.  

We strongly suggest adding a fresh salad or veggie to every lunch and dinner (yes, including the ones we sell at SugarFreeIQ).  Not only do you need these fresh veggies in your diet, it will actually make your meals go further.  A portion of lasagna that is paired with a large salad could be split across two meals.. the same goes for most of our meals.  Cost savings and eating a healthier balanced meal. This is a win-win situation.  

A general rule of thumb is to try and eat veggies that grow above ground.  Some of the lowest carb, nutrient dense foods include 

• Broccoli - 1 cup of raw broccoli (91 grams) has 4 grams of net carbs and 2 grams of fibre.

• Kale - 1 cup of raw kale (67 grams or 2.4 ounces) has 4 grams of net carbs and 2 grams of fibre.

• Spinach - 1 cup of raw spinach has 1 gram of net carbs and 1 gram of fibre

• Cauliflower - 1 cup of raw cauliflower (100 grams) has 2 grams of net carbs and 3 grams of fibre.

• Arugula - 1 cup of raw arugula has 1 gram of net carbs and 1 gram of fibre.

• Bok Choy - 1 cup of raw bok choy (70 grams) has about 1 gram of net carbs and .7 grams of fibre.

• Romaine Lettuce - 1 cup of shredded romaine (47 grams) has .5 grams of net carbs and 1 gram of fibre

• Mushrooms - 1 cup of raw mushrooms (70 grams) has 1 gram of net carbs and 1 gram of fibre

• Celery - 1 cup of raw celery (101 grams) has 1 gram of net carbs and 2 grams of fibre.

• Cucumber - 1 cup of sliced cucumbers (104 grams) has 1.5 grams of net carbs and .26 grams of fibre.

• Zucchini - 1 cup of raw zucchini (124 grams) has 3 grams of net carbs and 1 gram of fibre.

• Asparagus - 1 cup of cooked asparagus (180 grams) has 4 grams of net carbs and 4 grams of fibre.

• Cabbage - 1 cup of shredded cabbage (70 grams) has 2 grams of net carbs and 2 grams of fibre

Some veggies that you can enjoy cautiously include 

• Brussel Sprouts - 1 cup of raw brussel sprouts (88 grams) has 5 grams of net carbs and 3 grams of fibre.

• Tomatoes - 1 cup of cherry tomatoes (149 grams) has 4 grams of net carbs and 2 grams of fibre 

• Carrots - 1 cup of chopped carrots (128 grams) has 8.5 grams of net carbs and 3.6 grams of fibre

• Bell Peppers (Specifically Red, Yellow, Orange) - 1 cup of raw, red bell pepper (149 grams) has 6 grams of net carbs and 3 grams of fibre.

Veggies that should be avoided are

• Potatoes - 1 cup of diced potatoes (150 grams) has 22.6 grams of net carbs
• Sweet Potatoes - 1 cup of diced sweet potatoes (133 grams) has 23 grams of net carbs.

• Corn - 1 cup of corn (145 grams) has 24 grams of net carbs

There are no zero carb vegetables. To get as many vegetables in as possible without worrying about portion size, your best bet is to make a big salad. Stick to leafy greens like spinach, arugula, and romaine, which have the lowest carb count, coming in at only 1 net gram of carbs per cup. 

Don't forget to make a good dressing choice. 
Store bought dressing tend to be full of preservatives, chemicals and almost always some sort of sugar.  Homemade is best.  A mix of lemon juice, olive oil, fresh garlic, oregano, basil, salt and pepper makes a delicious and simple dressing that keeps for about 2 weeks in the fridge.