Keto Diet


What is a Ketogenic Diet?
A ketogenic diet is one that is high fat, moderate protein, and low carb. Carbs are limited so that the body uses fat as a fuel source rather than glucose.


Fat: Ghee, butter, heavy cream, beef tallow, cacao butter, 80-100% dark chocolate, coconut oil, duck fat, olive oil, flaxseed oil, red palm oil

Protein: Lamb, beef, eggs, sardines, oysters, bacon, salmon, goat, wild game, poultry, gelatin. Choose meat that is organic and grass-fed when possible

Vegetables: Any leafy green vegetable, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, chard, garlic, green beans, kale, leeks, olives, onions, parsley, spinach, etc

Dairy: Full-fat cream, whole milk yogurt, all soft and hard cheeses, sour cream

Beverages: Coffee, tea, mineral water, almond milk, coconut milk, cashew milk, some protein shakes

Nuts and Seeds: Okay in moderation. The best are almonds, macadamia nuts, pecans, walnuts, and sunflower seeds

Fruit: Avocado, lemon, lime, berries in moderation

Snacks: Pork rinds, Flax Crackers, Moon Cheese, Quest Protein Bars



Sugar: Fruit juice, candy, soda, molasses, etc. Sugars are the simplest type of carbohydrate and should be avoided

Starch: Bread, pasta, rice, potatoes, etc. Starches are best avoided on a low carb diet except for moderate amounts of root vegetables such as carrots, parsnips, turnips, and onions

Margarine: Margarine is the worst type of fat or oil to eat. It has no health benefits, and is quite harmful

Beer: Beer is full of carbs and best avoided completely

Fruit: Fruit is mainly sugar and water. It can upset blood sugar levels causing excessive insulin release. Eat only once in a while if it all


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