2021-02-05

 05 Feb 2021  notes

Ketogenic Foods Cheatsheet

This is a quick cheatsheet of ideal foods to consume whilst doing either a Ketogenic Diet or just a Low/Zero Carb Lifestyle in general. It’s an opinionated list that I’ve amended over the years which is focused on natural, organic, and whole foods.

Foods you SHOULD consume:

Meats

  • Pork
  • Bacon
  • Ham
  • Beef
  • Egg yolks
  • Fish
  • Real-meat sausages

Nuts and Seeds

  • Macadamia nuts
  • Walnuts
  • Brazil nuts
  • Cashew nuts
  • Chia seeds

Unsweetened Beverages

  • Black coffee
  • Green tea
  • Kombucha
  • Almond milk
  • Coconut milk

Additives & Ingredients

  • Butter
  • Coconut oil
  • Olive oil
  • Almond flour

Vegetables

  • Red/regular cabbage
  • Kale
  • Lettuce
  • Broccoli
  • Cauliflower
  • Brussel sprouts
  • Bok choy
  • Collard greens

Fruits

  • Avocadoes
  • Tomatoes (not the seeds; they’re high in lectins)
  • Lime juice (diluted in water, before meals)

Supplements

  • Multi-vitamin
  • Nutritional yeast
  • Milk thistle
  • Turmeric
  • Vitamin D
  • Vitamin C
  • Magnesium
  • Apple cider vinegar (diluted in water, before meals)
  • Electrolytes
  • Fish or Krill oil


Foods you SHOULD NOT consume:

Anything not on the above lists is to be avoided, but pay special attention to the following:

  • Sugar
  • Anything marked as “sugar-free” (they contain sugar-alcohols)
  • All dairy products (including heavy cream and cream cheese)
  • Alcoholic beverages (intermittently should be fine)
  • Sodas
  • Any sweetened “electrolyte” drinks
  • Protein shakes
  • Soy
  • Alfalfa
  • Corn
  • Flax seeds
  • Omega-6 fatty acids (canola and vegetable oils)
  • Gluten (and ironically, anything marked as “gluten-free”)
  • Junk or processed foods
  • Any vegetables/tubers grown underground (high in carbohydrates)
  • Anything marked as “genetically enhanced”, “genetically modified”, or “partially produced with genetic engineering”
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