What is a Keto Diet

What Is A Keto Diet?

Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. Often being on a diet means eating boring, tasteless food, well, not on a keto diet. A ketogenic diet allows you to eat foods within a range of 20 to even 50 grams of carbs, depending on your carb tolerance and your personal goals.

  • Fats & Oils. Get your fat from natural sources like meat and nuts. Coconut oil, butter, and olive oil are great sources of fat on a keto diet.
  • Protein. If possible stick to Organic pasture-raised and grass-fed meat.  A note to remember too much protein on a ketogenic diet is not a good thing.
  • Vegetables. You eat your vegetables fresh or frozen it doesn’t matter. Vegetables that grow above ground are lower in carbs. Lean towards leafy/green vegetables.
  • Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs.
  • Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Macadamia and almonds have the lowest carb count.
  • Beverages. Stick to drinking mostly water still or carbonated. You can flavour it if needed with stevia or lemon/lime juice.

Examples of food you can eat:

  • Meat: Beef, lamb, pork, chicken and others.
  • Fish: Fatty fish such as salmon, mackerel, sardines or herring are great. Avoid breadcrumbs.
  • Eggs: All kinds: Boiled, fried, scrambled, omelets, etc.
  • Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
  • Fruits: Blackberries, blueberries, strawberries. (Limited quantities) 
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc. (Limited quantities) 
  • High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
  • Fats and Oils: Coconut oil, butter, olive oil and cod fish liver oil.

Examples of food you should not eat:

  • Sugar
  • Honey
  • Soft drinks, fruit juices, agave, candy, ice cream.
  • Chocolate (Except limited quantities of dark chocolate 70% coco)
  • Alcohol (Except dry red wine. Very limited quantities)
  • Fruit: (Except berries)
  • All form of Gluten grains: Wheat, spelt, barley and rye. Includes breads and pastas.
  • Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
  • High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
  • Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. (Use Stevia instead).
  • Diet and Low-Fat Products: Many dairy products, cereals, crackers, etc.
  • Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat.