Keto Food List

The key to attacking a KETO Lifestyle is to make 2 things your priority, eliminate sugars and increase (slowly is ok) you fat intake. We also have to realize that fat intake, for some, can be difficult due to hyper palitization, or just not enjoy excess fat to begin with. It's ok, we and some other trusted brands in the market have developed some remarkable supplements to help you on your journey. First, let's take a look at the do's and don'ts of a Ketogenic diet, in regards to food consumption! 

 

FOODS TO EAT

  • Meat: Grass-Fed beef, chicken, turkey, lamb, pork (including bacon), sausage (Skin on where possible)

  • Fatty fish and shellfish: salmon, trout, mackerel, shrimp, scallops

  • Cage Free Organic Eggs: Any style

  • Berries: strawberries, blackberries, blueberries, raspberries (in limited quantities)

  • Non-starchy Organic vegetables: leafy greens, like spinach and kale, broccoli, cauliflower, celery, cucumber, avocados

  • Nuts and seeds: macadamias, walnuts, pecans, chia seeds, pumpkin seeds, hemp hearts, flaxseeds, coconut, peanuts (a legume exception)

  • Nut and seed butters (with no added sugar): sun butter, almond butter, peanut butter

  • Full-fat dairy: heavy whipping dairy, yogurt, sour cream, cottage cheese, cheese

  • Fats and oils: butter, coconut oil, olive oil, hemp oil, flaxseed oil, almond oil, avocado oil, sesame oil, mayonnaise

  • Sugar substitutes: Stevia, Monk Fruit are some good and healthy choices (Excludes Sucralose)

  • Dark chocolate (be careful with added sugar)

 

 

FOOD TO AVOID 

  • Grains (ALL TYPES): cereal, pasta, rice, bread 

  • Starchy vegetables: potatoes, sweet potatoes, corn

  • Legumes: lentils, peas, beans, quinoa, chickpeas

  • Some fruits: (bananas are especially high in sugar)

  • Traditional desserts: cakes, cookies, ice cream, candy (NO SUGAR!!)

  • Milk and most low-fat dairy, including flavored yogurts

  • Added sugar: agave, honey etc.

 

WHAT TO DRINK 

  • Water or carbonated water

  • Calorie-free beverages (limit artificial sweeteners)

  • Unsweetened nut milk: almond, cashew

  • Tea

  • Coffee

  • Alcohol: In moderation and we suggest not within the first few weeks of starting KETO. Most beverages are fine; vodka, whiskey, scotch, bourbon, tequila, etc... Stay away from MIXED DRINKS, they are ususally packed with sugar and processed sweeteners.