Keto Diet Suggested Food List

(this list is not to be confused with the 14 day induction program)

WHAT TO EAT ON KETO (Click here for the next phase of Keto)

To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis.  Go to the website at www.loseapounddaily.com under the Keto Menu Tab to calculate your macros for this program or use this keto calculator. I highly recommend you START with the Induction Program to maximize your keto efforts.  

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.

Do Not Eat

• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

Do Eat

• Meats – fish, beef, lamb, poultry, eggs, etc.
• Leafy Greens – spinach, kale, etc.
• Above ground vegetables – broccoli, cauliflower, etc.
• High Fat Dairy – hard cheeses, high fat cream, butter, etc.
• Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
• Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
• Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Green leafy vegetables are best on this program.  Try to avoid root vegetables which tend to be higher in carbohydrates.  The lower the carbs, the better your ketosis state will be.

VEGETABLES

Arugula	Fennel	Romaine Lettuce
Artichokes	Garlic	Scallon
Asparagus	Jicama	Shallots
Bell Peppers	Kale	Seaweed
Bok Choy	Kohlrabi	Shallots
Brussel Sprouts	Leeks	Spaghetti Squash
Butterhead Lettuce	Lettuces (various)	Spinach
Cabbage	Mushrooms (all kinds)	Swiss Chard
Carrots	Mustard Greens	Tomatoes
Cauliflower	Okra	Turnip Greens
Chicory Greens	Onions	Watercress
Chives	Parsley	Zucchini
Cucumber	Peppers (All kinds)
Dandelion Greens	Pumpkin
Eggplant	Radicchio	Fermented Veggies
Endives	Rhubarb and Radishes	Sauerkraut

 

FRUIT

Although Avocado is considered a fruit, it is also a good fat.  It is about 2g carbs per 100g.  This is recommended in moderation.

Avocado	Cranberry	Lime
Blackberry	Olive	Raspberry
Blueberry	Lemon	Strawberry

 

 

MEATS

All cuts of the animal are good to eat, but too much protein can hamper ketosis.  Be careful about over consumption of protein.

Alligator	Deer	Horse	Pork	Snake
Bear	Duck	Kangaroo	Quail	Turkey
Beef	Elk	Lamb	Rabbit	Veal
Bison	Goat	Moose	Reindeer	Wild Boar
Chicken	Goose	Pheasant	Sheep	Wild Turkey

 

CURED MEATS AND PREMADE (Check for sugar which aren’t allowed)

Sausages	Deli Meat	Hot Dogs	Pepperoni	Prosciutto
Salami	Bacon

 

ORGAN MEATS

Although they aren’t as popular as they were in the past, organ meats are the most nutritious of all meat.  You may eat any of the following from any approved animal.

Heart	Liver	Kidney
Bone Marrow	Tongue	Tripe

 

LEGUMES

Almost all legumes are off limits, but small amounts of green beans and peas are ok.

FATS

Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re getting PLENTY of healthy fats.

Avocado Oil	Butter	Cocoa Butter	Coconut Butter
Coconut Oil	Duck Fat	Ghee	Lard
Olive Oil	Macadamia Oil	MCT Oil	Palm Shortening
Red Palm Oil	Sesame Oil –very little	Tallow	Walnut Oil- very little

 

 

 

FISH

Buy wild caught fish instead of farm raised for optimal nutrition.

Anchovies	Herring	Rockfish	Turbot
Bass	Mackerel	Salmon (also smoked)	Trout
Cod	Mahi Mahi	Sardines	Shark
Eel	Mackerel	Tilapia
Flounder	Orange Roughy	Tuna (and Albacore)
Haddock	Perch	Sole
Halibut	Red Snapper	Grouper

 

SHELLFISH AND OTHER SEAFOOD

Albalone	Crab	Oysters	Squid
Caviar	Lobster	Shrimp
Clams	Mussels	Scallops

 

DRINKS

Be careful of hidden sugars.  All drinks should be sugar free and unsweetened

Almond Milk	Coconut Milk	Herbal Teas	Seltzer Water
Broth (or boullion)	Club Soda	Lemon/Lime Juice (very little)	Tea
Cashew Milk	Coffee	Sparkling Mineral Water

 

NUTS AND SEEDS

Almonds	Macadamia Nuts	Pumpkin Seeds	Various Nut Butters
Cashews	Pecans	Psyllium Seeds	Walnuts
Chia Seeds	Pine Nuts	Sunflower Seeds
Hazelnuts	Pistachios	Sesame Seeds

 

 

 

 

DAIRY

Make sure there is no sugar in any of these items.

Butter (not margarine)	Full Fat Sour Cream	Kefir
Full Fat Cottage Cheese	Full Fat Yogurt	Heavy Whipping Cream
Full Fat Cream Cheese	Ghee	Raw Full Fat Cheeses

 

HERBS AND SPICES

Avoid sugar or MSG in your seasonings.

Allspice	Black Pepper	Basil	Paprika	Cayenne Pepper
Chili Powder	Cumin	Cilantro	Cinnamon	Cloves
Dill	Sea Salt	White Pepper	Italian Seasoning	Curry Powder
Garam Masala	Oregano	Thyme	Rosemary	Sage
Turmeric	Parsley	Nutmeg	Ginger	Cardamom

 

OTHER

Mayo (made with approved oils)	Fish Sauce (check ingredients)
Pork Rinds (sugar free)	Cacao Nibs
Beef Jerky	Gelatin (as a powder or from bone broth)
Pickles	Vanilla Extract
Cod Liver Oil (Fish Oil)	Dark Chocolate (100%)
Vinegar	Stevia
Eggs	Monk Fruit or Lo Han Guo Sweetener
Unsweetened Shredded Coconut	Almond Flour or Almond Meal
Hot Sauce	Coconut Flour
Gluten Free Tamari Sauce/Coconut Aminos	Cacao Powder (unsweetened)
Salad Dressings made with good oils