Fattier meat cuts contain more fat and less protein and that’s why they’re healthier. Choose organic eggs and organic fed animal foods in order to reduce the intake of antibiotics, bacteria, and steroid hormones.
- The best choice are clean proteins taken from local sources of clean, grass fed meats and poultry.
- Meat: beef, wild game, veal, lamb, goat. Grass-fed meat is better since it contains an improved fatty acid profile.
- Poultry: turkey, chicken, quail, duck, Cornish hen, pheasant, goose.
- Again, fish or seafood of any kind is the best choice. Any wild caught as well: calamari, anchovies, cod, catfish, flounder, herring, halibut, mackerel, salmon, mahi-mahi, sole, sardines, tuna, scrod, snapper, and trout.You can use canned tuna and salmon, but only if they have no added fillers or sugar, and try to avoid fried and breaded seafood.
- Whole eggs: scrambled, omelets, fried, deviled, hard-boiled, poached, and soft-boiled.
- Shellfish: crab, clams, lobster, shrimp, scallops, squid, oysters, mussels. Try to avoid crab meat, because of its richness in additives, such as gluten and sugar.
- Peanut butter and soy products like tofu, tempeh, and edamame should be consumed in very limited amounts because of their richness in carbohydrates, but they are excellent sources of protein.
Whey protein powders, pea, rice, pea, hemp or other vegetable protein powders. They can lead to an insulin spike in the body, so try to use them moderately if you experience difficulties.
Fats and Oils
In the ketogenic diet, most of the calories have dietary fats. So, keep the digestive tolerance in mind.
Many people cannot stand eating too much mayonnaise, vegetable oil or olive oil. However, this may be useful because vegetable oils are rich in Omega-6 fatty acids, so it is advisable that you cook them.
You can find Omega-6 fatty acids in margarine, nut oils, soybean oil, corn oil, sunflower oil, canola oil and safflower oil.
Yet, you should balance their consumption and take only a teaspoon daily. Another vital aspect of a low-carb diet is the consumption of tuna, wild salmon, and shellfish, which will balance Omega 3 fatty acids.
However, you shod balance the intake of it and take only a teaspoon per day.
People can easily tolerate saturated and monounsaturated fats like macadamia nuts, egg yolks, butter, coconut oil and avocado, because all of these are less inflammatory, but chemically stable. You can mix oils and fats in other basic meals.
You need to eliminate hydrogenated fats, like margarine if you want to reduce the amount of trans fats. Make sure you use “cold pressed” vegetable oils, and try to avoid heating vegetable oils.
Moreover, you should keep cold pressed oils like flaxseed and almond in the fridge.
Since they contain high smoke points, you should use clean non-hydrogenated lard, coconut oil, ghee, beef tallow, and olive oil for frying.
- Olive oil, organic
- Duck fat, organic
- Organic Red Palm oil
- Avocado oil
- Macadamia Nuts
- Lard such as organic leaf lard (not hydrogenated)
- Organic coconut oil, coconut cream concentrate, coconut butter
- Peanut Butter: in limited amounts, and unsweetened
- Butter- organic, if possible
- Beef tallow, preferably from grass-fed cattle
- Almond oil
- 85-90% dark chocolate in small amounts, or Chocoperfection low carb chocolate
- Seed and most nut oils: Sesame oil, Flaxseed oil, etc. in small amounts, because they are rich in inflammatory Omega 6 fats, and avoid heating them.
- Macadamia oil
- Chicken fat, organic
Nuts and Seeds
If you desire to eliminate anti-nutrients, the best way to do that is to soak and roast the seeds and nuts.
Therefore, in the case you find it hard to lose weight and get into ketosis, try reducing or avoiding nuts.
- Peanuts are in fact legumes and are rich in protein and Omega 6 fats, so limit the intake amounts.
- Seeds (sesame, pumpkin, sunflower, etc.. ) are abundant in Omega 6 fats, so reduce their amounts.
- Nut flours, like almond flour. You can use almond flour in baking.
- Nuts: pecans, almonds, macadamias, and walnuts are the lowest in net carbs and should be consumed in small amounts. Cashews, pistachios, and chestnuts are richer in carbs, so be careful with their consumption.
- Most nuts are abundant in Omega 6 fats, which promote inflammation in the body, so nuts should not be your main protein source.
It is best to consume raw dairy products or organic. However, try to reduce or completely avoid their intake in case you cannot lose weight or get into ketosis.
- Mascarpone cheese
- Cream cheese (count each 1-ounce portion as 1 carb)
- Full-fat sour cream -avoid products with additives and fillers.
- All kinds of hard and soft cheeses: (approximately count each 1-ounce portion as 1 carb)
- Full fat cottage cheese
- Unsweetened whole milk yogurt (high in carbs, so reduce its intake)
- Heavy whipping cream
Most non-starchy vegetables have reduced carbs amounts. But it is advisable to avoid chemicals and pesticides. In this way, so you can grow your own or buy organic vegetables.
It is also advisable to avoid starchy vegetables because they are heavily found in carbs, such as peas, corn, sweet potatoes, potatoes, and most winter squash.
Any leafy green vegetable
- Celery root
- Swiss chard
- Summer squash
- Dandelion greens
- Dill pickles
- Bean Sprouts
- Collard greens
- Bok choy
- Alfalfa Sprouts
- Snow Peas
- Bamboo Shoots
- Bell peppers
- Water chestnuts
- Brussels sprouts
- Beet Greens
- Lettuces and salad greens (Boston lettuce, endive, mache, sorrel, arugula, chicory, radicchio, escarole, fennel, romaine)
- Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate.
- Japanese Shirataki noodles
- Pork Rinds (these are great with dip, but note they are also high in protein, so limit the intake)
If you can avoid sweetened foods, it would be the best choice. Of course, you can always use some sweeteners, but use only liquid products if possible. Powdered ones often have some kind of sugar, so avoid them.
- Stevia, in its liquid form
- Monk Fruit
- Splenda, liquid
- Inulin and Chicory Root
- Xylitol (dogs should not consume foods with this sweetener)
- Lo Han Guo
- lemon water
- Herbal tea (unsweetened)
- Coconut milk (unsweetened, carton or can)
- Almond milk (unsweetened)
- Decaf tea (unsweetened)
- Flavored seltzer water (unsweetened)
- Decaf coffee
- Lemon and lime juice in reduced amounts
- Clear broth, bone broth
Next time you go shopping, buy sea salt instead of commercial one, because it is often cut with some kind of powdered dextrose. If you add spices to your food, count them as well because they contain carbs.