You should base the majority of your meals around these foods:
- Meat:Â Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish:Â Such as salmon, trout, tuna and mackerel.
- Eggs:Â Look for pastured or omega-3 whole eggs.
- Butter and cream:Â Look for grass-fed when possible.
- Cheese:Â Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds:Â Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils:Â Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados:Â Whole avocados or freshly made guacamole.
- Low-carb veggies:Â Most green veggies, tomatoes, onions, peppers, etc.
- Condiments:Â You can use salt, pepper and various healthy herbs and spices.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods:Â Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches:Â Wheat-based products, rice, pasta, cereal, etc.
- Fruit:Â All fruit, except small portions of berries like strawberries.
- Beans or legumes:Â Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers:Â Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products:Â These are highly processed and often high in carbs.
- Some condiments or sauces:Â These often contain sugar and unhealthy fat.
- Unhealthy fats:Â Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol:Â Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods:Â These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.