Eat This, Not That: Ketogenic Eating Guide

Selection of healthy fat sources

Eat This

FATS:

 

Protein:

  • Pasteurized eggs
  • Grass-fed fatty cuts of beef like ribeye steaks and 85/15 or 80/20 ground beef
  • Uncured center-cut bacon
  • Wild caught fatty fish and seafood like salmon and shrimp
  • Organic fatty cuts of pork such as pork shoulder and pork chops
  • Free-range chicken with skin: chicken thighs, drumsticks, wings

 

Dairy:

  • Full fat, organic dairy products including heavy whipping cream, sour cream, cream cheese, mascarpone, cheese (hard, soft, blue)

 

Veggies:

  • Leafy greens: swiss chard, bok choy, spinach, lettuce, endive, radicchio
  • Cruciferous veggies: dark leaf kale, radishes
  • Celery, asparagus, cucumber, zucchini

 

Fruit:

  • Avocado
  • Blackberries
  • Strawberries
  • Blueberries
  • Raspberries

 

Nuts and Seeds:

 

Flours:

 

Milk:

  • Unsweetened almond/cashew/coconut milk
  • Full fat coconut milk and coconut cream

 

Sweeteners and Baking Supplies:

  • Stevia
  • Erythritol/Swerve
  • Xanthan gum
  • Guar gum
  • Lily’s SF dark chocolate
  • Extra dark chocolate without soy lecithin
  • Unsweetened cocoa powder

 

Beverages:

  • Water
  • Coffee
  • Unsweetened tea
  • Diet Soda

 

Other:

  • Pork rinds
  • Broth/bouillon (NOT low-sodium)
  • Rao’s or another low carb, sugar free tomato sauce

 

Booze:

  • Dry red wine, spirits (but try to avoid all together)

 

 

Not That

 

Fats:

  • Polyunsaturated Fats marketed as “heart healthy” like margarine
  • Trans Fats (except the ones naturally occurring in meat)
  • Corn oil
  • Canola oil
  • Vegetable oil
  • Safflower oil
  • Sunflower Oil

 

Protein:

  • Meat covered/mixed with breadcrumbs
  • Soy
  • Whey Protein Isolate

 

Dairy:

  • Low Fat/Fat Free Dairy products
  • Yogurts, cottage cheese
  • Cow’s Milk

 

Vegetables:

  • Root vegetables: potatoes, parsnip, beets, carrots
  • Corn
  • Sugar Snap Peas

 

Fruit:

  • All other fruit (blueberries and raspberries are OK in certain recipes)

 

Nuts:

  • Cashews, pistachios, chestnuts

 

Grains:

  • All grains, even “whole grains”, quinoa, rice, barley, millet, wheat flours/wheat gluten
  • Beans and legumes

 

Beverages:

  • Soda
  • Juice

 

Sweeteners:

  • Sugar – table sugar, high-fructose corn syrup, agave syrup, maple syrup, honey, fructose
  • Artificial sweeteners – equal, aspartame, acesulfame, sucralose, saccharin, Sweet & Low, Splenda

 

Other:

  • “Low Fat”, “Low Carb” and “Zero Carb” products (Atkins bars/products)
  • Processed foods containing carrageenan, MSG and sulfites

 

Booze:

  • Beer, sweet wines, sugary cocktails

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