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Foods You Can and Cannot Eat on the Ketogenic Diet

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The ketogenic diet is made up of food components that are very high in fats and very low in carbohydrates.

Ketosis, an elevated level of ketone bodies in the blood, occurs because fat is converted into ketones in the liver. This happens when there is a minimal amount of carbs in the diet and a high amount of fats. The liver converts fat into fatty acids and ketone bodies enabling the body to burn fat for energy and this can help supply energy to the brain.

Ketogenic Shopping List

When eating keto, it’s essential that you eat your healthy fats, protein and carbs in the right proportion depending on which type you are following. Macronutrients or macros are essential for survival because they are required for the proper functioning of the body. Carbohydrates, protein and fats are macros. There are some carbohydrates that have a high glycemic index like potato chips, ice cream, syrup and some with a low glycemic index like kale, cabbage, cauliflower and leafy greens.

Foods allowed on the ketogenic diet:

These are food items you can buy from the farmer’s market or your grocery store. All meats, seafood, full-fat dairy are allowed on the keto diet.

Fats:

Butter

Avocado oil

Olive Oil

Ghee

Coconut Oil

MCT Oil

Meat:

Beef

Chicken

Turkey

Duck

Veal

Venison

Lamb

Goat

Pork

Seafood:

Fish

Mackerel

Shrimp

Oysters

Crayfish

Cod

Salmon

Vegetables:

Kale

Spinach

Lettuce

Cauliflower

Broccoli

Celery

Cucumber

Zucchini

Cabbage

Asparagus

Eggplant

Bell peppers

Fruits:

Strawberries

Blueberries

Raspberries

Blackberries

Limes

Lemons

Coconut

Avocados

Tomatoes

Olives

Dairy:

Full fat organic cheese

Full fat organic milk

Full fat yogurt

Nuts and nut milk:

Almonds and almond milk

Cashews and cashew milk

Macadamia nuts

Walnuts

Brazil nuts

Pine nuts

Pistachios

Seeds:

Flax seeds

Chia seeds

Hemp seeds

Pumpkin Seeds

Foods not allowed on the ketogenic diet:

Gluten (from Wheat)

Grains

Legumes

Refined Sugar

High Glycemic-Load Foods

High Fructose Corn Syrup

My book, The Complete Ketogenic Diet and Intermittent Fasting Guide For Beginners is coming out in 2022. It includes a ketogenic shopping list, an amazing 14 day meal plan with net carbs under 25 g per day and so much more. Using only a few easily obtainable inexpensive ingredients in our recipes, you can prepare keto meals in minutes, anytime, anywhere. This makes it easy for anyone to do and it helps people move towards their goal of optimal health. My book is full of information on the keto diet, the wonderful benefits and the amazing easy recipes you can make.


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