Easy Keto Cooking, page 3
FAT (per serving)
22.2
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Mahimahi, white-flesh fish, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
26.3
FAT (per serving)
1.0
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Lamb chops, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
26.0
FAT (per serving)
20.4
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Herring, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
25.6
FAT (per serving)
12.8
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Cod, white-flesh fish, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
25.3
FAT (per serving)
1.0
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Turkey, minced
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
24.0
FAT (per serving)
17.8
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Liver, chicken, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
24.0
FAT (per serving)
6.8
TOTAL CARBS (per serving)
1.0
NET CARBS (per serving)
1.0
SOURCES OF PROTEIN
Crabmeat, cooked
SERVING SIZE
113 g/4 oz
PROTEIN (per serving)
21.5
FAT (per serving)
2.3
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Mozzarella cheese, fresh
SERVING SIZE
85 g/3 oz
PROTEIN (per serving)
20.7
FAT (per serving)
13.5
TOTAL CARBS (per serving)
2.4
NET CARBS (per serving)
2.4
SOURCES OF PROTEIN
Monkfish, white-flesh fish, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
20.6
FAT (per serving)
2.1
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Prawns, raw
SERVING SIZE
125 g/4.4 oz
PROTEIN (per serving)
18.0
FAT (per serving)
1.0
TOTAL CARBS (per serving)
0.5
NET CARBS (per serving)
0.5
SOURCES OF PROTEIN
Mozzarella cheese, low moisture, shredded
SERVING SIZE
½ cup (57 g/2 oz)
PROTEIN (per serving)
14.8
FAT (per serving)
11.4
TOTAL CARBS (per serving)
2.2
NET CARBS (per serving)
2.2
SOURCES OF PROTEIN
Yogurt, plain, 5% fat
SERVING SIZE
½ cup (125 g/4.4 oz)
PROTEIN (per serving)
11.3
FAT (per serving)
6.3
TOTAL CARBS (per serving)
4.8
NET CARBS (per serving)
4.8
SOURCES OF PROTEIN
Hemp seeds
SERVING SIZE
28 g/1 oz
PROTEIN (per serving)
9.8
FAT (per serving)
14.0
TOTAL CARBS (per serving)
2.8
NET CARBS (per serving)
0.9
SOURCES OF PROTEIN
Pumpkin seeds
SERVING SIZE
28 g/1 oz
PROTEIN (per serving)
8.5
FAT (per serving)
13.7
TOTAL CARBS (per serving)
3.0
NET CARBS (per serving)
1.3
SOURCES OF PROTEIN
Cheese, feta, crumbled
SERVING SIZE
⅓ cup (50 g/1.8 oz)
PROTEIN (per serving)
7.1
FAT (per serving)
10.7
TOTAL CARBS (per serving)
2.1
NET CARBS (per serving)
2.1
SOURCES OF PROTEIN
Cheese, Cheddar
SERVING SIZE
28 g/1 oz
PROTEIN (per serving)
7.0
FAT (per serving)
9.3
TOTAL CARBS (per serving)
0.4
NET CARBS (per serving)
0.4
SOURCES OF PROTEIN
Ricotta
SERVING SIZE
¼ cup (60 g/2.1 oz)
PROTEIN (per serving)
6.8
FAT (per serving)
7.8
TOTAL CARBS (per serving)
1.8
NET CARBS (per serving)
1.8
SOURCES OF PROTEIN
Eggs
SERVING SIZE
1 large (50 g/1.8 oz)
PROTEIN (per serving)
6.3
FAT (per serving)
4.8
TOTAL CARBS (per serving)
0.4
NET CARBS (per serving)
0.4
Fats on a Keto Diet
Following a keto diet isn’t just about getting the numbers right. It’s also about eating high-quality foods and adopting a healthier lifestyle. Fat is the primary nutrient in a ketogenic diet, and you should pay extra attention to it. Unhealthy fats can do as much damage as excessive carbohydrates.
Healthy Cooking Fats
Use oils and fats high in saturated fats (SFA) such as pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter or ghee, butter, virgin coconut oil, and sustainably sourced palm kernel oil.
Fats Suitable for Light Cooking and Cold Use
Oils high in monounsaturated fats (MUFA), such as extra-virgin olive oil, avocado oil, and macadamia nut oil, are best for cold use, stir-fries, or for adding after cooking.
Fats Only Suitable for Cold Use
Oils high in polyunsaturated fats (PUFA) are only suitable for cold use or for adding after cooking. These oils are best used in salad dressings and mayonnaise (here), and they include nut and seed oils such as walnut, flaxseed, sesame seed, and pumpkin seed oils. Almond and hazelnut oils are good sources of both MUFA and PUFA. When you use oils high in omega-6 fatty acids, increase your intake of omega-3 fatty acids, especially from animal sources.
Always Avoid
Not all fats are suitable for a healthy, low-carb diet and, unfortunately, the most commonly used oils are unhealthy. Avoid vegetable oils and shortening; hydrogenated and partially hydrogenated oils; margarine; and sunflower, canola, safflower, soy, cottonseed, and grapeseed oils. They are highly processed, inflammatory, and prone to oxidation, which promotes free radicals that have the potential to damage cells, muscles, tissue, and organs.
The “Filler” Concept
When following a ketogenic diet, you should be eating to satiety. To do this, aim for an adequate protein intake (see here, Protein on a Keto Diet) and use fat as a “filler” to sate your appetite while keeping net carbs low, at 20 to 30 grams. Most people who eat to satiety don’t need to count calories on the keto diet because they don’t feel hungry and are unlikely to overeat. Listen to your body and only eat when you are hungry, even if it’s only one meal a day. Don’t let others dictate what you eat or how often you should eat it. (If you find that this isn’t working for you, see Not Using Fat as Filler.)
The Keto Diet Food List
Eat
All of the following foods can be part of your ketogenic lifestyle.
Protein
Choose grass-fed and wild animal sources (outdoor-reared pork, wild-caught fish, and grass-fed beef), and include organ meats (liver, kidneys, and heart).
If you are not sensitive to dairy, include organic eggs and raw, full-fat dairy (yogurt, cheese, cream, butter, and ghee).
Fats
Pasture-raised lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter/ghee, butter, MCT oil, and virgin coconut oil are high in saturated fats and heat-stable.
Monounsaturated fats (MUFA), including heart-healthy avocado, macadamia, and extra-virgin olive oils, are ideal for light cooking and cold use. Other sources of MUFA are almond oil and hazelnut oil.
Choose animal sources of omega-3 fatty acids, especially EPA and DHA (fatty fish and seafood, grass-fed beef).
Nut and seed oils are for cold use only, and they should be used sparingly (most are high in omega-6 fatty acids).
Other sources of healthy fats include nuts and seeds (macadamia nuts, pecans, almonds, walnuts, hazelnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds), nut and seed butters, coconut, avocado, and cacao butter. Beware of cashew nuts and pistachios: they’re relatively high in carbs.
Non-starchy Vegetables
When it comes to leafy greens, the darker the leaves, the better! Include a variety of greens in your diet, such as spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens.
It’s also important to include other low-carb vegetables such as cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.
Wondering when you should buy organic? Not all fruits and vegetables need to be labeled organic to be safe to eat. To find out which ones are worth paying for, check out the Dirty Dozen list (www.ewg.org). If it’s on the list, always buy organic.
Low-carb Fruits
Fruit can add sweetness or acidity to your meals. Choose blackberries, raspberries, strawberries, blueberries, lemon, lime, rhubarb, coconut, and avocado.
Extras: Condiments and Pantry Staples
Fermented foods, such as sauerkraut, kimchi, and kombucha, are a good addition to your diet. It’s best to make your own if you can.
Other staples include: unsweetened nut or seed milk (such as almond or cashew); coconut milk and coconut cream; quality protein powder (without additives), gelatin, and collagen.
A complete pantry may also include: vinegars (apple cider, coconut vinegar, and wine); coconut aminos; fish sauce; sugar-free tomato products (paste, canned tomatoes, tomato sauce); gluten-free baking powder, baking soda, cream of tartar, etc.
If you prefer additional sweetness, choose healthy, low-carb sweeteners, such as stevia, erythritol, Swerve, monk fruit extract, and yacon syrup (see here, Sweeteners).
To help you stay hydrated, reach for tea and coffee, still and sparkling water, and electrolyte water.
To add flavor and spice, use dark chocolate (minimum 85% cocoa, ideally sugar-free) and raw cacao powder or unsweetened cocoa powder (Dutch process), unsweetened coconut chips, nori seaweed (including nori chips), lemon zest, lime zest, and orange zest, all herbs and spices, and aromatics such as ginger, turmeric, onion, and garlic.
In addition to store-bought kelp noodles and shirataki noodles, you can also make some of your own keto staples, such as bone broth and chicken stock, pesto, marinara sauce, and mayonnaise (see The Basics: Keto Staples Plus Two Recipes).
Other common condiments and snacks are Dijon mustard, sugar-free ketchup, barbecue sauce, harissa paste, curry paste, vanilla extract, Sriracha sauce, pickles, kale chips, beef jerky, and pork rinds, ideally homemade (You can find these and lots more recipes on my blog: https://ketodietapp.com/Blog/category/Recipes.)
Drink alcohol in moderation (only dry wine and spirits can be consumed in small amounts, but should be avoided for weight loss). Alcohol used for cooking and vanilla extract are acceptable.
Avoid
Avoid all grains, even whole-grain versions (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, and sprouted grains), quinoa, and potatoes. This includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.).
Avoid all foods high in carbs and sugar (cakes, cookies, ice cream, agave syrup, honey, tropical fruit and most high-sugar fruit, dried fruit, etc.).
Avoid all processed, inflammatory fats (margarine, vegetable oil, canola oil, sunflower oil, safflower oil, soy oil, etc.) and processed products containing soy.
Avoid products labeled “low-fat” and processed products labeled “low-carb” (which often contain hidden carbs in the form of insulin-spiking sugar, sorbitol, maltitol, dextrose, or maltodextrin, and may also contain other undesirable ingredients, like gluten).
Avoid condiments and foods that include carrageenan, MSG, sulphites, or artificial sweeteners.
Avoid factory-farmed pork, farmed fish, fish high in mercury, and unsustainable fish (see here to learn which are sustainable).
Avoid high-carb alcoholic drinks, including beer, sweet wine, and cocktails.
Avoid dairy milk (high in carbohydrate), soy (hormone-disrupting effects), and gluten.
Sweeteners
When you follow a ketogenic diet, you need to swap your high-carb sweeteners for low-carb options. I always use only natural low-carb sweeteners that have very little to no effect on blood sugar levels.
Two hundred years ago, the average person consumed 6 pounds (2.7 kg) of added sugar per year. Fast-forward to the twenty-first century, and we’re now eating 110 pounds (50 kg) of added sugar every year! How has this happened? Soft drinks and processed foods became part of our diet, including those seemingly healthy breakfast cereals. These days, we eat more fructose than ever. And the problem with fructose is that it doesn’t trigger the signal in your brain that tells you you’ve had enough. Unlike glucose, which can be metabolized by almost every cell in the body, fructose can only be metabolized in the liver, and it turns into the worst kind of body fat: visceral fat, which forms around your vital organs. Fructose also forms triglycerides, uric acid, and free radicals. And it lowers “good” HDL cholesterol and reduces LDL particle size—all of which are known factors for developing heart disease. Excessive consumption of sugar—especially fructose—is strongly linked to non alcoholic fatty liver disease, obesity, heart disease, and diabetes.
So, it goes without saying that you will need to avoid insulin-spiking sugar, high-fructose corn syrup, honey, maple syrup, coconut palm sugar, agave syrup, and rice malt syrup. Certain sugar alcohols, including maltitol, sorbitol, dextrose, and maltodextrin, should be avoided, too, because they are known to raise blood sugar. (Don’t trust brands that exclude these sweeteners from the “net” carb count.)
Artificial sweeteners, such as aspartame and sucralose, may sound like the obvious solution here, but they’re not what they seem to be. Studies show that artificial sweeteners are linked to a number of negative health effects, including migraines and increased appetite, resulting in weight gain.
Use the following natural low-carb sweeteners.
Stevia
The extract from the stevia herb has zero effect on blood sugar and contains no calories. Liquid stevia and stevia powder are 200 to 300 times sweeter than sugar; use very small amounts to avoid a bitter aftertaste (3 to 5 drops per serving). There are other types of stevia products on the market, including stevia glycerite (which is about twice as sweet as sugar with a gooey texture), and granulated stevia-and-erythritol blends.
22.2
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Mahimahi, white-flesh fish, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
26.3
FAT (per serving)
1.0
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Lamb chops, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
26.0
FAT (per serving)
20.4
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Herring, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
25.6
FAT (per serving)
12.8
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Cod, white-flesh fish, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
25.3
FAT (per serving)
1.0
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Turkey, minced
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
24.0
FAT (per serving)
17.8
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Liver, chicken, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
24.0
FAT (per serving)
6.8
TOTAL CARBS (per serving)
1.0
NET CARBS (per serving)
1.0
SOURCES OF PROTEIN
Crabmeat, cooked
SERVING SIZE
113 g/4 oz
PROTEIN (per serving)
21.5
FAT (per serving)
2.3
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Mozzarella cheese, fresh
SERVING SIZE
85 g/3 oz
PROTEIN (per serving)
20.7
FAT (per serving)
13.5
TOTAL CARBS (per serving)
2.4
NET CARBS (per serving)
2.4
SOURCES OF PROTEIN
Monkfish, white-flesh fish, raw
SERVING SIZE
142 g/5 oz
PROTEIN (per serving)
20.6
FAT (per serving)
2.1
TOTAL CARBS (per serving)
0.0
NET CARBS (per serving)
0.0
SOURCES OF PROTEIN
Prawns, raw
SERVING SIZE
125 g/4.4 oz
PROTEIN (per serving)
18.0
FAT (per serving)
1.0
TOTAL CARBS (per serving)
0.5
NET CARBS (per serving)
0.5
SOURCES OF PROTEIN
Mozzarella cheese, low moisture, shredded
SERVING SIZE
½ cup (57 g/2 oz)
PROTEIN (per serving)
14.8
FAT (per serving)
11.4
TOTAL CARBS (per serving)
2.2
NET CARBS (per serving)
2.2
SOURCES OF PROTEIN
Yogurt, plain, 5% fat
SERVING SIZE
½ cup (125 g/4.4 oz)
PROTEIN (per serving)
11.3
FAT (per serving)
6.3
TOTAL CARBS (per serving)
4.8
NET CARBS (per serving)
4.8
SOURCES OF PROTEIN
Hemp seeds
SERVING SIZE
28 g/1 oz
PROTEIN (per serving)
9.8
FAT (per serving)
14.0
TOTAL CARBS (per serving)
2.8
NET CARBS (per serving)
0.9
SOURCES OF PROTEIN
Pumpkin seeds
SERVING SIZE
28 g/1 oz
PROTEIN (per serving)
8.5
FAT (per serving)
13.7
TOTAL CARBS (per serving)
3.0
NET CARBS (per serving)
1.3
SOURCES OF PROTEIN
Cheese, feta, crumbled
SERVING SIZE
⅓ cup (50 g/1.8 oz)
PROTEIN (per serving)
7.1
FAT (per serving)
10.7
TOTAL CARBS (per serving)
2.1
NET CARBS (per serving)
2.1
SOURCES OF PROTEIN
Cheese, Cheddar
SERVING SIZE
28 g/1 oz
PROTEIN (per serving)
7.0
FAT (per serving)
9.3
TOTAL CARBS (per serving)
0.4
NET CARBS (per serving)
0.4
SOURCES OF PROTEIN
Ricotta
SERVING SIZE
¼ cup (60 g/2.1 oz)
PROTEIN (per serving)
6.8
FAT (per serving)
7.8
TOTAL CARBS (per serving)
1.8
NET CARBS (per serving)
1.8
SOURCES OF PROTEIN
Eggs
SERVING SIZE
1 large (50 g/1.8 oz)
PROTEIN (per serving)
6.3
FAT (per serving)
4.8
TOTAL CARBS (per serving)
0.4
NET CARBS (per serving)
0.4
Fats on a Keto Diet
Following a keto diet isn’t just about getting the numbers right. It’s also about eating high-quality foods and adopting a healthier lifestyle. Fat is the primary nutrient in a ketogenic diet, and you should pay extra attention to it. Unhealthy fats can do as much damage as excessive carbohydrates.
Healthy Cooking Fats
Use oils and fats high in saturated fats (SFA) such as pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter or ghee, butter, virgin coconut oil, and sustainably sourced palm kernel oil.
Fats Suitable for Light Cooking and Cold Use
Oils high in monounsaturated fats (MUFA), such as extra-virgin olive oil, avocado oil, and macadamia nut oil, are best for cold use, stir-fries, or for adding after cooking.
Fats Only Suitable for Cold Use
Oils high in polyunsaturated fats (PUFA) are only suitable for cold use or for adding after cooking. These oils are best used in salad dressings and mayonnaise (here), and they include nut and seed oils such as walnut, flaxseed, sesame seed, and pumpkin seed oils. Almond and hazelnut oils are good sources of both MUFA and PUFA. When you use oils high in omega-6 fatty acids, increase your intake of omega-3 fatty acids, especially from animal sources.
Always Avoid
Not all fats are suitable for a healthy, low-carb diet and, unfortunately, the most commonly used oils are unhealthy. Avoid vegetable oils and shortening; hydrogenated and partially hydrogenated oils; margarine; and sunflower, canola, safflower, soy, cottonseed, and grapeseed oils. They are highly processed, inflammatory, and prone to oxidation, which promotes free radicals that have the potential to damage cells, muscles, tissue, and organs.
The “Filler” Concept
When following a ketogenic diet, you should be eating to satiety. To do this, aim for an adequate protein intake (see here, Protein on a Keto Diet) and use fat as a “filler” to sate your appetite while keeping net carbs low, at 20 to 30 grams. Most people who eat to satiety don’t need to count calories on the keto diet because they don’t feel hungry and are unlikely to overeat. Listen to your body and only eat when you are hungry, even if it’s only one meal a day. Don’t let others dictate what you eat or how often you should eat it. (If you find that this isn’t working for you, see Not Using Fat as Filler.)
The Keto Diet Food List
Eat
All of the following foods can be part of your ketogenic lifestyle.
Protein
Choose grass-fed and wild animal sources (outdoor-reared pork, wild-caught fish, and grass-fed beef), and include organ meats (liver, kidneys, and heart).
If you are not sensitive to dairy, include organic eggs and raw, full-fat dairy (yogurt, cheese, cream, butter, and ghee).
Fats
Pasture-raised lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter/ghee, butter, MCT oil, and virgin coconut oil are high in saturated fats and heat-stable.
Monounsaturated fats (MUFA), including heart-healthy avocado, macadamia, and extra-virgin olive oils, are ideal for light cooking and cold use. Other sources of MUFA are almond oil and hazelnut oil.
Choose animal sources of omega-3 fatty acids, especially EPA and DHA (fatty fish and seafood, grass-fed beef).
Nut and seed oils are for cold use only, and they should be used sparingly (most are high in omega-6 fatty acids).
Other sources of healthy fats include nuts and seeds (macadamia nuts, pecans, almonds, walnuts, hazelnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds), nut and seed butters, coconut, avocado, and cacao butter. Beware of cashew nuts and pistachios: they’re relatively high in carbs.
Non-starchy Vegetables
When it comes to leafy greens, the darker the leaves, the better! Include a variety of greens in your diet, such as spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens.
It’s also important to include other low-carb vegetables such as cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.
Wondering when you should buy organic? Not all fruits and vegetables need to be labeled organic to be safe to eat. To find out which ones are worth paying for, check out the Dirty Dozen list (www.ewg.org). If it’s on the list, always buy organic.
Low-carb Fruits
Fruit can add sweetness or acidity to your meals. Choose blackberries, raspberries, strawberries, blueberries, lemon, lime, rhubarb, coconut, and avocado.
Extras: Condiments and Pantry Staples
Fermented foods, such as sauerkraut, kimchi, and kombucha, are a good addition to your diet. It’s best to make your own if you can.
Other staples include: unsweetened nut or seed milk (such as almond or cashew); coconut milk and coconut cream; quality protein powder (without additives), gelatin, and collagen.
A complete pantry may also include: vinegars (apple cider, coconut vinegar, and wine); coconut aminos; fish sauce; sugar-free tomato products (paste, canned tomatoes, tomato sauce); gluten-free baking powder, baking soda, cream of tartar, etc.
If you prefer additional sweetness, choose healthy, low-carb sweeteners, such as stevia, erythritol, Swerve, monk fruit extract, and yacon syrup (see here, Sweeteners).
To help you stay hydrated, reach for tea and coffee, still and sparkling water, and electrolyte water.
To add flavor and spice, use dark chocolate (minimum 85% cocoa, ideally sugar-free) and raw cacao powder or unsweetened cocoa powder (Dutch process), unsweetened coconut chips, nori seaweed (including nori chips), lemon zest, lime zest, and orange zest, all herbs and spices, and aromatics such as ginger, turmeric, onion, and garlic.
In addition to store-bought kelp noodles and shirataki noodles, you can also make some of your own keto staples, such as bone broth and chicken stock, pesto, marinara sauce, and mayonnaise (see The Basics: Keto Staples Plus Two Recipes).
Other common condiments and snacks are Dijon mustard, sugar-free ketchup, barbecue sauce, harissa paste, curry paste, vanilla extract, Sriracha sauce, pickles, kale chips, beef jerky, and pork rinds, ideally homemade (You can find these and lots more recipes on my blog: https://ketodietapp.com/Blog/category/Recipes.)
Drink alcohol in moderation (only dry wine and spirits can be consumed in small amounts, but should be avoided for weight loss). Alcohol used for cooking and vanilla extract are acceptable.
Avoid
Avoid all grains, even whole-grain versions (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, and sprouted grains), quinoa, and potatoes. This includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.).
Avoid all foods high in carbs and sugar (cakes, cookies, ice cream, agave syrup, honey, tropical fruit and most high-sugar fruit, dried fruit, etc.).
Avoid all processed, inflammatory fats (margarine, vegetable oil, canola oil, sunflower oil, safflower oil, soy oil, etc.) and processed products containing soy.
Avoid products labeled “low-fat” and processed products labeled “low-carb” (which often contain hidden carbs in the form of insulin-spiking sugar, sorbitol, maltitol, dextrose, or maltodextrin, and may also contain other undesirable ingredients, like gluten).
Avoid condiments and foods that include carrageenan, MSG, sulphites, or artificial sweeteners.
Avoid factory-farmed pork, farmed fish, fish high in mercury, and unsustainable fish (see here to learn which are sustainable).
Avoid high-carb alcoholic drinks, including beer, sweet wine, and cocktails.
Avoid dairy milk (high in carbohydrate), soy (hormone-disrupting effects), and gluten.
Sweeteners
When you follow a ketogenic diet, you need to swap your high-carb sweeteners for low-carb options. I always use only natural low-carb sweeteners that have very little to no effect on blood sugar levels.
Two hundred years ago, the average person consumed 6 pounds (2.7 kg) of added sugar per year. Fast-forward to the twenty-first century, and we’re now eating 110 pounds (50 kg) of added sugar every year! How has this happened? Soft drinks and processed foods became part of our diet, including those seemingly healthy breakfast cereals. These days, we eat more fructose than ever. And the problem with fructose is that it doesn’t trigger the signal in your brain that tells you you’ve had enough. Unlike glucose, which can be metabolized by almost every cell in the body, fructose can only be metabolized in the liver, and it turns into the worst kind of body fat: visceral fat, which forms around your vital organs. Fructose also forms triglycerides, uric acid, and free radicals. And it lowers “good” HDL cholesterol and reduces LDL particle size—all of which are known factors for developing heart disease. Excessive consumption of sugar—especially fructose—is strongly linked to non alcoholic fatty liver disease, obesity, heart disease, and diabetes.
So, it goes without saying that you will need to avoid insulin-spiking sugar, high-fructose corn syrup, honey, maple syrup, coconut palm sugar, agave syrup, and rice malt syrup. Certain sugar alcohols, including maltitol, sorbitol, dextrose, and maltodextrin, should be avoided, too, because they are known to raise blood sugar. (Don’t trust brands that exclude these sweeteners from the “net” carb count.)
Artificial sweeteners, such as aspartame and sucralose, may sound like the obvious solution here, but they’re not what they seem to be. Studies show that artificial sweeteners are linked to a number of negative health effects, including migraines and increased appetite, resulting in weight gain.
Use the following natural low-carb sweeteners.
Stevia
The extract from the stevia herb has zero effect on blood sugar and contains no calories. Liquid stevia and stevia powder are 200 to 300 times sweeter than sugar; use very small amounts to avoid a bitter aftertaste (3 to 5 drops per serving). There are other types of stevia products on the market, including stevia glycerite (which is about twice as sweet as sugar with a gooey texture), and granulated stevia-and-erythritol blends.
