What is Keto?


For the last couple of years, it seems like everyone’s been talking about the keto diet -

but what is it and how does it work?


Keto or the ketogenic diet is a low-carb, high-fat diet that can help you burn fat more effectively.


To follow a keto diet, you eat a lot of fat, moderate protein, and minimal carbohydrates.


These three categories are called macronutrients, and you’ll often hear people refer to them as “macros.” The typical ratios are:


60-75 perfect of calories from fat 15-30 percent of calories from protein 5-10 percent of calories from carbohydrates


Here’s a complete list of foods to eat and avoid while following the keto diet:


FAT

Avocado Cream Cheese Sesame Oil Duck Fat Walnut Oil

Avocado Oil Egg Yolks Whole Cream Blue Cheese Butter

Ghee Cocoa butter Coconut Butter Salad Dressing (no sugar)

Half & Half Lard Macadamia Oil MCT oil Olive Oil

Whole Cream Greek Yogurt (unsweetened)


PROTEIN

Bacon Goat Beef Sausages Turkey Veal

Lamb Beef jerky Cheese Pepperoni Chicken Pork

Ribs Deli Meat Salami Rabbit Quail Cottage Cheese



NUTS AND SEEDS

Almonds Pecans Tahini (sesame butter) Cashews (small amount)

Brazil Nuts Pine Nuts Walnuts

Chia Seeds Pistachios Hazelnuts

Hemp Seeds Nut Butter Pumpkin Seeds

Peanuts Sesame Seeds Sunflower Seeds


FISH and SEAFOOD

Anchovies Mackerel Trout Bass Mahi-Mahi

Tuna Salmon Sardines Eel Herring

Salt Fish Talapia Flounder Snapper Cod

Shrimp Lobster Oysters Caviar Crab

Scallops Octopus Squid Mussels Clams


VEGETABLES

Artichokes Arugula Asparagus Beet greens Bok choy

Broccoli Brussels sprouts Cabbage Carrots Cauliflower

Celery Chard Chives Cucumber Dandelion greens Eggplant Endives Fennel Garlic Green beans

Kale Kimchi Leeks Leafy greens Mushrooms (all kinds)

Parsley Ochro Olives Onions Mustard Greens

Peppers Pumpkin Radishes Sauerkraut Scallions

Seaweed Shallots Squash Spinach (Bhagi) Lettuce (all kinds)

Swiss chard Tomatoes Turnip Watercress Zucchini


FRUIT

Blackberry Blueberry Green Apple Lemon

Lime Raspberry Strawberry


HERBS

Allspice Basil Cardamom Cayenne pepper

Chili powder Cilantro/Coriander Cinnamon

Cloves Cumin Curry powder Dill

Ginger Italian seasoning Nutmeg

Oregano Paprika Parsley Rosemary

Sage Thyme Turmeric


LIQUIDS

Almond milk (unsweetened)

Broth (chicken, beef, bone)

Club soda

Coconut milk

Unsweetened coffee

Herbal teas

Seltzer water

Sparkling mineral water

Lemon and lime juice (small amounts)

Unsweetened tea

Water


ADDITIONALS

Almond flour/meal Cacao nibs Cacao powder Coconut aminos

Coconut flour Cod liver oil (fish oil) Dark chocolate 100%

Eggs (of any animal) Fermented vegetables Fish sauce Gelatin Gluten-free tamari Mayonnaise (made with good oils – see list of fats) Hummus

Monk fruit Hot sauce (no sugar) Mustard Pickles

Shredded coconut Stevia Vanilla extract Vinegars


VEGAN PROTEIN

Hummus Lentils Mushrooms Nut bu‚tters

Nutritional yeast Seed bu‚tters Protein powder (pea, hemp, brown rice)

Seeds (sunflower, sesame, pumpkin) Spirulina Sprouted beans

Tofu/tempe (organic fermented) Edamame


FOODS TO AVOID

PROTEIN ALMOND MILK (sweetened)

ANY MEAT PRODUCTS WITH SUGAR/ GRAINS (meatballs, breaded meat, meats with sweet sauce, etc.)

BARBECUE (with sugar)

CASHEWS (in excess)

COCONUT MILK (sweetened)

HOT DOGS (unless organic / grass-fed)

KEFIR (due to sugar)

MILK (commercial)

PROCESSED DELI MEAT (nitrates or dextrose)

SAUSAGE (unless organic / grass-fed)

SOY MIK (even regular, because it’s GMO) Y

Flavored YOGURT (due to sugar)


VEGETABLES

CORN (and popcorn)


FRUITS

APPLES APRICOTS BANANAS CANTALOUPE CHERRIES

DATES DRIED FRUIT (like raisins) GRAPEFRUIT GRAPES

KIWI MANGOS MELONS ORANGE PEACH

PINEAPPLE PLANTAIN PLUM


STARCHES

POTATO

SWEET POTATO

YAM

GRAINS

OATS (oatmeal)

RICE

WHEAT

OTHER GRAINS


LEGUMES

BEANS (all varieties)

CHICKPEAS (hummus is okay as there is mixed oil)



A keto diet can be especially useful in losing excess body fat while still feeling satiated, and for helping to cope with type 2 diabetes. Additionally, keto is used as a therapeutic diet to help reduce the frequency of epileptic seizures in children.


There is an evolutionary-based reason that we’ve been drawn to low carb diets for so many years, and it starts with our early human ancestors. Hunters and gatherers didn’t have access to refined grains and were forced to stick to something very similar to a ketogenic diet, consisting of just meat and plants.


Based on your knowledge so far, what’s your perception of the keto diet?


If you would like to join My 14-Day Keto and Intermittent Fasting - click here for more details







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