THE KETOGENIC DIET: UNDERSTANDING WHAT THE KETO DIET IS AND HOW TO FOLLOW IT


SAY YES TO THESE FOODS:

FATS/OILS
Fat is your new best friend! Choose from the following: olive oil, coconut oil, avocado oil, butter, coconut butter, clarified butter, lard, tallow, and palm shortening.

MEAT
Everything is on the menu (beef, pork, chicken, turkey, lamb, veal). And bacon, sausage, hot dogs, salami, and pork belly. Don’t bother trimming or draining the fat.

SEAFOOD
Expand your palate with options from the ocean: salmon, trout, cod, halibut, mahi-mahi, sea bass, lobster, shrimp, mussels, scallops, oysters, crab, and squid.

EGGS
A great source of protein and fat. Make sure you eat the yolks!

VEGETABLES (within carbohydrate guidelines)
Stick to veggies that grow above the ground: avocado, spinach, kale, lettuce, cabbage, zucchini, eggplant, spaghetti squash, asparagus, broccoli, cucumbers, and peppers. You can also have garlic and onions.

FRUITS (enjoy these few fruits in moderation and within your carbohydrate guideline)
Raspberries, blackberries, strawberries, lemons, and limes.

DAIRY
Full-fat cheese, yogurt, cottage cheese, sour cream, cream cheese, and heavy cream.

NUTS AND SEEDS
Loaded with fiber, protein, and healthy fat, nuts and seeds deliver an energy boost throughout the day. Snack on almonds, walnuts, pecans, cashews, peanuts, pistachios, hazelnuts, pumpkin seeds, and sunflower seeds

BEVERAGES
Hydrate and replenish with more than just water. Tasty options include: almond milk, coconut milk, cashew milk, club soda, tea, coffee (with heavy cream), and chicken/beef stock.

COOKING/BAKING EXTRAS
Keep these on hand to cook your keto favorites: almond flour, cacao nibs, dark chocolate, hot sauce, vinegar, mayonnaise, mustard, pickles, stevia, and vanilla extract.

SAY GOODBYE TO THESE FOODS:

SUGAR (and all foods and beverages made with sugar)
Say goodbye to sugar and all of the aliases. Stay away from honey, maple syrup, corn syrup, rice malt syrup, sucrose, barley malt, agave nectar, molasses, cane juice, etc. There are dozens more so always check nutrition labels for carbohydrate content.

STARCH (all forms including beans, legumes and starchy vegetables.)
Avoid all hot and cold cereals, oats, rice, pasta, bread, potatoes (French fries, potato chips), flour and corn tortillas, flour and corn-based cookies and crackers, quinoa, lentils, beans, and legumes.

FRUIT (including frozen, fresh and dried)
Avoid high-sugar fruits, such as apples, bananas, peaches and oranges. Avoid dried fruits such as raisins and dates and other dried fruits.

PROCESSED OILS
Cottonseed oil, soybean oil, margarine, etc. Basically, avoid anything that’s heavily processed

DAIRY
Milk, flavored yogurt, or yogurt with fruit.

What are keto-friendly supplements?

There are supplements available designed specifically to support the Keto lifestyle. Oils, such as fish oil, MCT oil, coconut oil and others are considered keto-friendly because they have a very high fat content without the carbs, while others are specifically recommended for keto followers. Beta Hydroxybutyrate or (BHB) is one such ingredient. BHB is a naturally occurring metabolite formed during fat digestion and metabolism, known as a ketone body. It’s an energy dense molecule that can act as a fuel source for the brain, heart and muscles when carbohydrate is not available. KetoLogic® BHB is one example of a dietary supplement designed specifically with the Keto dieter in mind.

Bottom Line

Whatever diet you choose, make sure the one you choose for the long-haul includes foods that you actually enjoy eating. If you love high-fat meat, butter and heavy cream, the high-fat, low-carb keto diet might be for you. But, if you find enjoyment from your morning oats, fruits and yogurt, you’ll likely find the keto diet difficult to maintain.