WHY KETO DIET ?

 

 

 

 

 

1. Proteins 

Poultry: Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey. Fish and Seafood: 

Cod, tuna, scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, 

salmon, halibut, snapper, and calamari. Always opt for wild caught fish to avoid toxins present in 

commercially reared fish. Grass-fed Meat: These include beef, venison, goat, and lamb. Meat from wild 

animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those 

covered in breadcrumbs. Choose the chunks of meat with more fat since they contain less protein and 

more fat. Pork: Boston butt, pork chops, ham pork, and loin. When choosing ham, be on the lookout 

for added sugar. Bacon and Sausages: Preferably, you should buy these at specialty health food stores. 

If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars. 

Canned Tuna and Salmon: Canned tuna and salmon are okay to consume while you are on the keto diet. 

However, avoid seafood rich in fillers, breaded seafood, and fried seafood. Vegetable Protein Powders: 

Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable. Whole Eggs: 

This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft 

or hard boiled, deviled, scrambled, or omelet style. Shellfish: Oyster, mussels, lobster, shrimp, crab (not 

imitation crab that contains additives), clams, scallops, and squid.

 2. Fats and Oils

 Because these are your main sources of energy while you are on this diet, go for the types of fats and 

oils you enjoy. These may include: * Omega 3 fatty acids from fish such as tuna, shellfish, and salmon 

* Fish supplements or krill * Monounsaturated fats such as egg yolks, avocado, and butter * Vegetable 

oils such as olive oil, coconut oil * Non-hydrogenated beef tallow, ghee, and lard. * Duck and chicken 

fat In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. 

Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good 

thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s 

cholesterol levels. In this case, work with the listed monounsaturated fats to reduce the inflammatory 

effect brought about by polyunsaturated fats. Nevertheless, work to balance both fats because you 

cannot survive on monounsaturated fats alone (You need a lot of fats and oils). Even then, avoid 

hydrogenated fats such as margarine to reduce the amount of trans-fats you eat.

 

 

 3. Fresh Vegetables

 For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid 

starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. 

Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots). 

Vegetables that make it to the list are: 

 Celery

 Collard Greens 

 Onions (high in sugar; moderate intake)  Alfalfa Sprouts 

 Beet Greens 

 Broccoli 

 Spinach 

 Dandelion Greens 

 Bamboo Shoots 

 Cabbage 

 Brussels sprouts 

 Garlic 

 Mushrooms 

 Shallots

  Kale 

 Bok Choy 

 Sauerkraut 

 Chives 

 Celery Root

  Swiss chard 

 Cauliflower

  Snow Peas 

 Bean Sprouts 

 Olives

  Cucumbers 

 Salad greens and lettuces: Romaine, Arugula, Fennel, Bok Choy, Boston lettuce, Endive, Mache, 

Escarole, Sorrel, Radicchio, Chicory Water Chestnuts 

 Turnips 

 Scallions 

 Dill Pickles 

 Leeks

  Radishes 

 Chard 

 Asparagus  

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