Foods Allowed – Ketosis
FOODS ALLOWED – KETOSIS DIET
Common question, “What foods are allowed on a Ketosis Diet?”
Common answer? “I have no idea.” Well, we are going to break that cycle here and now!
What you are going to read, are the number one food choices for a Ketogenic Diet. Warning! These are real foods and not some generic, tasteless protein placebo that will leave you feeling like you’ve been chewing on your pillow. Let’s get into it!
#1 Factor: You are going to want to eat real foods because you are a real person so I recommend highly: meat, eggs, nuts, yogurt, vegetables and occasionally some fruits.
Ketogenic foods rich in oils and fats:
Saturated fats: coconut oil, goose fat, duck fat, tallow, clarified butter, ghee
Monounsaturated fats: avocado, olive oil and macadamia nuts
Polyunsaturated omega 3s: these you will mostly find in seafood, esp. in the fatty fish
Cruciferous vegetables such as radishes, kohirabi and dark leaf kale
bamboo shoots, zucchini, spaghetti squash, asparagus, cucumber and celery stalk
leafy greens like chives, chard, endive, Swiss chard, spinach and lettuce
The best fruits, nuts and seeds would be coconut, avocado and macadamia nuts
CONDIMENTS AND BEVERAGES
- water – which is best at room temperature
- tea – black
- coffee – black or with coconut milk or cream
- mayonnaise, mustard, pickles, pesto
- all herbs and spices, lime or lemon juice and zest
- whey protein, egg white protein – low carb
Occasionally you can have:
some broccoli, Brussel sprouts, fennel, turnips, rutabaga, white and green cabbage, red cabbage
tomatoes, peppers, eggplants
sea vegetables or okra, bean sprouts, sugar snap peas, French artichokes, water chestnuts, wax beans
berries – blackberries, strawberries, raspberries, cranberries, blueberries, rhubarb and olives – always fresh never dried or preserved
We never want grain-fed animals, we want to stay in the organic, grass-fed section, but at times it is OK to have:
dairy products, such as cheese, sour cream, yogurt, cottage cheese, and plain full-fat yogurt – most products that are labeled “low-fat” are with high-sugar (smile), avoid them
bacon – again, the best is grass fed beef or turkey, no pork!
NUTS AND SEEDS
Nuts and seeds, such as pecans, walnuts, hazel nuts, pine nute, sesame seeds, pumpkin seeds, hemp seeds and, for me, the almighty sunflower seeds. As a matter of fact there is a sunflower seed butter that is high in fat and very good for you. We don’t do peanuts.
We eat no soy products whatsoever, these raise estrogen levels.
We have some sugar free tomato products like puree, ketchup or passata.
cocoa and carob powder, extra dark chocolate – 90% and beware of soy lecithin
carbs are found in most sugar-free chewing gums and mints – so we steer clear of those
Some vegetables, fruits, seeds and nuts with average to low carbs are
kiwi, grapefruit, nectarine, peach, apple, dragon fruit, cantaloupe, honeydew and galia melons, watermelon and apricots, fresh figs, cherries, plums, oranges
cashew, chestnuts and pistachios
Food Never To Be Eaten
All grains, and whole meal: wheat, oats, corn, barley, millet, rice, buckwheat, sprouted grains, rye, quinoa and white potatoes. Plus all products made from grains: pasta, bread, cakes, pizza, cookies, crackers. Sugars and sweets, table sugar, sweet puddings, soda, sugary soft drinks, even fruit juices – most have 28 grams of sugar per serving.
Factory farmed fish and any pork whatsoever.
Any processed food and all artificial sweeteners: Splenda, Equal, Aspartame, Sucralose, Saccharin, etc.
Any and all refined fats and/or oils such as: Sunflower, cottonseed, corn, soybean, canola, safflower, grapeseed oils. As well as margarine which is a trans-fat.
Any and all “low-fat, “low-carb” and “zero-carb” products such as: diet sodas and soft drinks, chewing gums and mints which will be found to be high in artificial additives, sugars and gluten.
STAY AWAY FROM
Milk and products containing milk (small amounts of raw milk, full-fat is allowed). Milk is not recommended for these reasons: milk is difficult to digest, due to the good bacteria being pasteurized out, as a matter of fact it will almost always contain hormones and steroids. Also it is quite high in carbohydrates, 4-5 grams in 100ml. For coffee or tea replace milk with moderate amounts of cream. Raw milk is also to be consumed with moderation due to the extra carbs.
Do not eat Tropical fruits such as: pineapples, mango, papaya, and bananas and high carb fruit like tangerine and grapes. Also avoid all fruit juices, that’s correct – even 100% fresh fruit juices. Smoothies are better to drink for the fibrous content, but fruit juice is just like drinking sugary water. We do not consume dried fruit either.
We do not consume wheat gluten, whole grain or, under any circumstance, soy products!
I know I did not mention this at all, but we do not consume alcoholic beverages in any amount!
So this is it in a nutshell, foods allowed on a Ketogenic Diet and foods to avoid on a Ketogenic Diet. Follow these parameters and you will see fat loss, especially when integrated into an exercise regimen.
As with any dietary undertaking, or exercise undertaking, always first consult with your physician to make sure you are in a healthy state to begin, and then follow up with them to confirm you are remaining in a healthy state. This is the purpose of this diet, to maximize health!
As always, interact on the initial diet page, let us know how it’s going and report your successes, challenges, and aspirations, so that we here can be of service.
LESS IS MORE
Less Is More Ketogenic Diet Plan on it’s way, until then, eat sparingly, and be well!