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.
