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    Pádraig and Clare McGhee with their children Muireann (18 mths), Laoise (5) and Ciaran (7) at their Kilcock, Co. KIldare home last night. Photo: Colin O'Riordan

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    14-Day Keto Meal Plan
    keto meal plan

    While limiting carbohydrate intake is your main task with the keto diet, the limited amount of carbohydrates you are allowed to have should come from fruits and vegetables.

    What is Not Allowed?

    Starchy vegetables, such as potatoes, yams, and asparagus are prohibited in the keto diet because they are extremely high in carbs while offering little else nutritionally. Furthermore, sweet fruits, such as apples, oranges, bananas and others are also on the do-not-eat list because of the high sugar and carb content.

    Most people on a keto diet aim to keep their carbohydrate intake under 30 grams per day and the USDA estimates1 that one large apple alone has over 30 grams of carbs. It is preferable to get the limited number of carbs from other fruit and vegetable sources that are lower in carbs per weight while also offering other nutritional benefits for the overall diet.

    What Fruits and Vegetables You Can Eat

    Instead of the more traditional tree fruits, berries are a much better fruit option for the keto diet. One cup of strawberries only contains 8 grams of carbs while a cup of blueberries, which are also high in antioxidants, contains only 17 grams of carbs.

    In addition, avocados are generally accepted as a positive fruit to include in your keto diet. One half of an avocado contains less than 2 grams of carbs while also being high in beneficial fats like Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid.

    Leafy green vegetables, like spinach and kale, are usually considered good vegetables for the keto diet when consumed in moderation. Both of these vegetables are extremely low in carbohydrates while constituting an excellent source of fiber, folate, carotenoids, and other essential vitamins and minerals2 that your body needs.

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    We believe that the key to success is simplicity and satisfaction with your diet. That's why we created our Keto in Five ecookbook series which includes Dessert in Five.

    Each ebook contains 30 recipes. Every recipe is made with just 5 ingredients and has up to 5 grams of net carbs. That means you can have seconds of any meal and you'll still be within your daily carb limit!