Keto food list: Refer and keep

I decided to dedicate a whole page to the keto foods that I can eat on the diet plan I follow, for easy reference.

FOODS YOU’LL NEED ON THE KETO DIET PLAN:

FATS:  Make sure you have things like coconut oil, olive oil, avocado, ghee or butter, eggs, macadamia nuts, and full-fat dairy. I love a good quality, organic mayonnaise for a fat hit. I also love cheddar, and fry with butter.

  • Avocado
  • Avocado oil
  • Blue cheese
  • Brie cheese
  • Butter
  • Cocoa butter
  • Coconut butter
  • Coconut oil
  • Red palm oil
  • Salad dressing
  • Cream cheese
  • Duck fat
  • Egg yolks
  • Ghee
  • Half and half
  • Lard
  • Macadamia oil
  • MCT oil
  • Olive oil
  • Palm shortening
  • Sesame oil
  • Tallow
  • Walnut oil
  • Whole cream

EGGSthese deserve a mention of their own. They are a staple of any Keto programme. Enjoy them scrambled, poached, boiled, fried, oozing ontop of avocado….yum. They fall into the FAT, PROTEIN and baking category.

FISH & MEAT PROTEIN:  Opt for wild-caught fish like salmon, mackerel, tuna, prawns in addition to grass fed, organic, free range poultry, pork, and beef (if you can). Bacon and sausages (best to be organic) – for sausages, be careful they are not bulked out with cereal, hence carbohydrate. Also, the higher meat content you can get in your sausages the better. Take care eating too much tinned tuna, as it is purported that it can contain mercury, so it is an idea to consume no more than 4 tins per week. Wild, line caught, sustainable fish is always best.

The protein part of the diet can be a stumbling block, and tough on your purse/wallet sometimes. If I can, I choose organic first – but, there are times when my household budget just won’t allow for the higher priced, organic offerings. That is a reality. If you cannot go organic – look for quality cuts of meat from your local Butcher or Supermarket and fresh fish from your local fishmonger or Supermarket.

FISH/SHELL FISH & MOLLUSCS:

  • Anchovies
  • Bass
  • Cod
  • Eel
  • Flounder
  • Grouper
  • Haddock
  • Halibut
  • Herring
  • Mackerel
  • Mahi-mahi
  • Orange roughy
  • Perch
  • Red snapper
  • Rockfish
  • Salmon
  • Sardines
  • Tilapia
  • Turbot
  • Trout
  • Tuna (including albacore)
  • Sole
  • Abalone
  • Caviar
  • Clams
  • Crab
  • Lobster
  • Mussels
  • Oysters
  • Scallops
  • Shrimp
  • Squid
  • Octopus

MEATS & PROTEINS (including DAIRY):

  • Bacon
  • Beef
  • Beef jerky
  • Bison
  • Cheese
  • Chicken
  • Cottage cheese (full fat)
  • Deer
  • Deli meat ( only limited quantities because of high nitrates and dextrose)
  • Duck
  • Elk
  • Goat
  • Goose
  • Hot dogs (organic and grass-fed)
  • Lamb
  • Moose
  • Pepperoni
  • Pheasant
  • Pork
  • Pork rinds
  • Quail
  • Rabbit
  • Salami
  • Sausage (organic/grass-fed)
  • Sheep
  • Turkey
  • Veal
  • Wild boar
  • Wild turkey

OFFAL: This is very much a personal preference. If you enjoy the flavour of Kidneys and Liver – put it into your plan. In the past I have done a bone broth as it is linked with healing Leaky gut syndrome. My diet buddy and myself are going to try this again. So if you can’t stand the texture or smell of offal, consider a bone broth – the surefire way to capture bone marrow. More on this, on another post.

  • Bone marrow
  • Heart
  • Kidney
  • Liver
  • Tongue
  • Tripe

VEGAN OPTIONS:

  • Hummus
  • Lentils
  • Mushrooms
  • Nut butters
  • Nutritional yeast
  • Seed butters
  • Protein powders (pea, hemp, and brown rice)
  • Seeds (sunflower, sesame, and pumpkin)
  • Spirulina
  • Sprouted beans
  • Tofu/tempeh (organic fermented)

NUTS & SEEDS:  Whilst they do contain carbs, the majority of the carbohydrate they contain is fibre, which does not increase blood sugar or affect ketosis. Nuts and seeds provide us with a lot of the nutrients that our bodies need, such as B vitamins, vitamin E, magnesium, potassium, and selenium. Walnuts are reported to be good for a healthy heart and blood pressure. A word of warning about Brazil nuts: These are high in Selenium (can be toxic, if consumed in high amounts), so keep to just 3 or 4 a day. I only have around three a week. I have a handful of nuts a day – I scatter a few into my breakfast and on my salads.

  • Almonds
  • Brazil nuts – caution.
  • Chia seeds
  • Hazelnuts
  • Hemp seeds
  • Macadamia nuts
  • Peanuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Nut butter
  • Sesame seeds
  • Sunflower seeds
  • Tahini (sesame butter)
  • Walnuts

VEGETABLES:  Although starchy vegetables are out because of their high carbohydrate content. So, no potatoes, root vegetables are found on this plan. However, Green leafy vegetables such as cabbage, kale, broccoli, and cauliflower are allowed. Including salad leaves, Asparagus, tomatoes, onions, mushrooms, and peppers – these are a must to keep up variety and also to keep fibre in your diet.  Salad leaves are a staple and you should aim for 5 to 7 cups of green leafy veg/salad per day. If you can take more, all the better (up to 10 cups). But realistically for me, 10 cups of salad will feel like far too much to consume. Caution with Spinach leaves, Beetroot leaves and Swiss Chard – they all contain Oxalic acid, and can be toxic if consumed in high quantity (I was finding I was getting joint pain after consuming Spinach – so I researched it, only to find there are toxic qualities in high quantity!)

  • Artichokes
  • Arugula
  • Asparagus
  • Beet greens
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Butterhead lettuce
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Chives
  • Cucumber
  • Dandelion greens
  • Eggplant
  • Endives
  • Fennel
  • Garlic
  • Green beans
  • Jicama
  • Kale
  • Kimchi
  • Kohlrabi
  • Leeks
  • Leafy greens
  • Mushrooms (all kinds)
  • Mustard greens
  • Okra
  • Olive
  • Onions
  • Parsley
  • Peppers (all kinds)
  • Pumpkins
  • Radicchio
  • Radishes
  • Rhubarb
  • Romaine lettuce
  • Sauerkraut
  • Scallions
  • Seaweed (all sea vegetables)
  • Shallots
  • Spaghetti squash
  • Spinach
  • Swiss chard
  • Tomatoes
  • Turnip greens
  • Watercress
  • Zucchini

BERRIES & CITRUS:  I incorporate Blueberries, Blackberries, raspberries – around ½ cup a day.   I love the natural sweetness and Dr.Berg says these are the lowest carbohydrate fruits and are acceptable. Most fruits contain natural sugar and also have too high a carbohydrate count for this diet. Citrus fruits can be squeezed onto salads and into water, for example.

  • Lemon
  • Lime
  • Blackberry
  • Blueberry
  • Cranberry
  • Olive
  • Raspberry
  • Strawberry

Flavourings & Seasonings: Easily brighten up any meal and add flavour. Who said diets have to be boring? I personally have to be extremely careful with chilli, cayenne and paprika pepper – they are part of the nightshade family. They give me headache, nausea and IBS, and I should avoid. I do miss these flavours and usually need an anti-histamine to be able to cope with ingesting them.

  • Allspice
  • Basil
  • Cardamom
  • Cayenne pepper
  • Chili powder
  • Cilantro
  • Cinnamon
  • Cloves
  • Coriander
  • Cumin
  • Curry powder
  • Dill
  • Ginger
  • Italian seasoning
  • Nutmeg
  • Oregano
  • Paprika
  • Parsley
  • Rosemary
  • Sage
  • Thyme
  • Turmeric

FLUIDS:

  • WATER – STAY HYDRATED – IT’S KEY TO GOOD HEALTH!
  • Almond milk – unsweetened.
  • Broth (chicken, beef, and bone)
  • Club soda
  • Coconut milk – unsweetened.
  • Unsweetened coffee (adding full-fat cream makes this a keto-friendly option)
  • Herbal teas
  • Seltzer water
  • Sparkling mineral water
  • Lemon and lime juice (in small amounts)
  • Unsweetened tea
  • Black Tea & Coffee (drink caffeine in moderation)

A caution with carbonated drinks, including sparkling water: Some people find that they feel more hungry consuming sparkling drinks. There are scientific studies behind this fact – it can trigger something in the brain receptors!

Baking ingredients: I haven’t felt the need to bake. Probably because I am really trying to cut the crave for sugar (and succeeding!) For example: If I have one piece of dark chocolate, I could actually eat half a bar – I did it the other day! Whilst it didn’t actually jeopardise my weight loss, I felt gluttonous and I very cross with myself. So I avoid the baked goods, but, once I’m established I would like to hope I can enjoy some of the lovely Keto baked recipes that abound.

  • Almond flour/meal
  • Cacao nibs
  • Cacao powder
  • Coconut aminos (A sauce made from coconut sap and similar to soy sauce but fits a low-carb diet)
  • Coconut flour
  • Cod liver oil (fish oil)
  • 100% dark chocolate
  • Eggs (from any animal, but pasture-raised and organic is preferred)
  • Fermented vegetables
  • Fish sauce
  • Gelatin
  • Gluten-free tamari sauce
  • Mayonnaise (made with oils from the fats list)
  • Monk fruit/Lo han guo
  • Hot sauce (without sugar)
  • Mustard
  • Pickles
  • Shredded coconut (unsweetened)
  • Stevia
  • Vanilla extract
  • Vinegars

Source: List of foods accreditation: https://www.drberg.com/blog/ketogenic-diet-plan-food-list-cheat-sheet-pdf

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Thanks to the Courtesy of :

https://avocadoukmummy.com/2019/10/26/keto-food-list-refer-and-keep/

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