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
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
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
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
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
- 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.
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:
- Collard Greens
- Onions (high in sugar; moderate intake
- Alfalfa Sprouts
- Beet Greens
- Dandelion Greens
- Bamboo Shoots
- Brussels Sprouts
- Bok Choy
- Celery Root
- Swiss Chard
- Snow Peas
- Bean Sprouts
- Salad Greens
- Dill Pickles
- Mascarpone cheese
- Unsweetened whole milk yogurt
- (limit intake of this type)
- of yogurt because it is a little high in carbs)
- All soft and hard cheeses
- Cream cheese
- Full fat sour cream (do not forget to check for additives)
- Full fat cottage cheese
- Heavy whipping cream
In any case, always go for raw milk products and
if you do not have easy access to them, go for the organic ones.