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.
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
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