Inititally i started - like M.T - concentrating on the fat intake and only 'garnishing' my dishes with leaves or similar. Now i'm using sauerkraut (even though i don't really like that taste!!) as it's good for the gut flora and is 'pre digested' due to the fermentation process.
The fat bomb made it that much easier as you *know* you are getting your requirement for the day and it frees up drenching your food in butter. Though Dr Anti from Sott Talk Radio says this is sufficient way to cook AND get the fat, and also there are a number of 'fat soluoble vitamins which you aren't bio available without fat)
So i started out like that and then within a month or so my body adjusted, i became hungrier sooner following my breakfast fat bomb, i started to look at veggies. Because i have limited funds and so irregular shopping trips, i have to make do with what's in the house. A good general rule is 1/2 - 1 cup of many vegetables
should be ok (if you've eaten no other carbs), but there are certain ones which are hidden sugar bombs, like sweet potato (news to me!), Tomato and it's derivatives (like puree), balsamic vinegar and the more obvious like legumes (houmous) or petite pois peas are quite high (and also like the rest should be avoided).
The thing is, if you are stuck and have have limited your carbs at some point during the day, 1/2 - 1 cup of many vegetables should be ok. But you should also be looking into: anti nutrients, issues with nightshades etc..
I like Kohl Rabi (Kohlrabi, German turnip or turnip cabbage) which is sweet and mushy like potato but has something like 3g of carbs and packed with vitamin C. I actually haven't had it since going keto.
I often refer to _http://nutritiondata.self.com/ which also details the nutrition (amino acids, vitamins), and Gaby's plate visuals came in handy yesterday when i ate salami.
Or this i am sure has been pasted elsewhere (i have tried to strike those that i think are to be avoided) it gives them in cups so should help with gauging quanity:
Low Carb Vegetables
These low carb vegetables are filling, and provide a nice variety of choices within a ketogenic diet plan. Vegetables can be roasted, grilled, baked, sauteed or steamed. Add butter or low carb sauces for extra flavor. Boiling is not recommended as this cooking method destroys most of the vitamins.
Vegetables with Less than 5 Net Carbs
These serving sizes of vegetables have about 5 grams of net carbs (carb minus the fiber) or less.
1 cup Alfalfa Sprouts (1 net carb)
1 cup raw broccoli (2 net carbs)
1 cup bok choy (< 1 net carb)
1 cup cooked broccoli (4 net carbs)
1 cup raw shredded cabbage (2 net carbs)
1 cup boiled cabbage (4 net carbs)
1 medium raw carrot (4 net carbs)
1 cup cauliflower (2 carbs)
1 stalk raw celery (1 net carb)
1/2 medium cucumber (3 net carbs)
1/2 cup cooked eggplant (3 net carbs)
1 clove raw garlic (1 net carb)
1 cup lettuce (< 1 net carb)
1 cup of mixed greens (< 1 net carb)
1 cup raw mushrooms (2 net carbs)
1 cup mustard greens (3 net carbs)
5 green olives (< 1 net carb)
1/4 cup raw onions (3 net carbs)
1 cup raw green bell peppers (4 net carbs)
1 cup raw red bell peppers (5 net carbs)
1/2 cup raw radishes (< 1 net carb)
1 ounce raw shallots (3 net carbs)
1 cup raw spinach (1 net carb)
1 cup cooked spinach (3 net carbs)
1 cup raw summer squash (4 net carbs
1 cup cooked summer squash (5 net carbs)
1 medium red tomato (4 net carbs)
5 cherry tomatoes (2 net carbs)
1 cup turnip greens, cooked (3 net carbs)
Vegetables with more than 5 Net Carbs
These serving sizes of low carb vegetables have more than 5 grams of net carbs (carb minus the fiber).
1/2 cup black beans (17 net carbs)
1/2 cup butter beans (12 net carbs)
1/2 cup Great Northern beans (16 net carbs)
1/2 cup green beans (8 net carbs)
1/2 cup kidney beans (17 net carbs)
1/2 cup navy beans (21 net carbs)
1/2 cup pinto beans (19 net carbs)
1/2 cup red beans (12 net carbs)
1/2 cup beets (6 net carbs)
1/2 cup chickpeas (20 net carbs)
1/2 cup boiled peas (10 net carbs)
1 large sweet pepper (12 net carbs)
1 medium baked sweet potato (24 net carbs)
1 medium baked potato (26 net carbs)
1 cup winter squash (acorn, butternut, hubbard, spaghetti) (9 net carbs)
1 large raw tomato (7 net carbs)
Nora Gedgaudas from PBPM says that she eats A LOT of greens (she says even more than most vegetarians) but i believe she is focusing on things like phyto nutrients? Or on the idea that dark leafy greens contain more nutrients. Like wheat grass.
I'm certainly not the one to be advising you as i'm new to it myself, but that's how i've been looking at it and any corrections are welcome!
