Eat This, Not That: Ketogenic Eating Guide

Eat This

FATS:

• Saturated Fats like coconut oil, MCT oil, butter, ghee, grass-fed butter, lard
• Monounsaturated Fats like extra-virgin olive oil, avocado oil, macadamia nut oil
• Avocado oil mayonnaise

Protein:

• Pasteurized eggs
• Grass-fed fatty cuts of beef like ribeye steaks and 85/15 or 80/20 ground beef
• Uncured center-cut bacon
• Wild caught fatty fish and seafood like salmon and shrimp
• Organic fatty cuts of pork such as pork shoulder and pork chops
• Free-range chicken with skin: chicken thighs, drumsticks, wings

Dairy:

• Full fat, organic dairy products including heavy whipping cream, sour cream, cream cheese, mascarpone, cheese (hard, soft, blue)

Veggies:

• Leafy greens: swiss chard, bok choy, spinach, lettuce, endive, radicchio
• Cruciferous veggies: dark leaf kale, radishes
• Celery, asparagus, cucumber, zucchini

Fruit:

• Avocado
• Blackberries
• Strawberries
• Blueberries
• Raspberries

Nuts and Seeds:

• Macadamia Nuts
• Pecans
• Almonds
• Hazelnuts
• Brazil Nuts
• Sunflower Seeds
• Chia Seeds
• Unsweetened coconut flakes

Flours:

• Almond Flour
• Hazelnut Flour
• Coconut Flour
• Flaxseed Meal

Milk:

• Unsweetened almond/cashew/coconut milk
• Full fat coconut milk and coconut cream

Sweeteners and Baking Supplies:

• Stevia
• Erythritol/Swerve
• Xanthan gum
• Guar gum
• Lily’s SF dark chocolate
• Extra dark chocolate without soy lecithin
• Unsweetened cocoa powder

Beverages:

• Water
• Coffee
• Unsweetened tea
• Diet Soda

Other:

• Pork rinds
• Broth/bouillon (NOT low-sodium)
• Rao’s or another low carb, sugar free tomato sauce

Booze:

• Dry red wine, spirits (but try to avoid all together)

Not That

Fats:

• Polyunsaturated Fats marketed as “heart healthy” like margarine
• Trans Fats (except the ones naturally occurring in meat)
• Corn oil
• Canola oil
• Vegetable oil
• Safflower oil
• Sunflower Oil

Protein:

• Meat covered/mixed with breadcrumbs
• Soy
• Whey Protein Isolate

Dairy:

• Low Fat/Fat Free Dairy products
• Yogurts, cottage cheese
• Cow’s Milk

Vegetables:

• Root vegetables: potatoes, parsnip, beets, carrots
• Corn
• Sugar Snap Peas

Fruit:

• All other fruit (blueberries and raspberries are OK in certain recipes)

Nuts:

• Cashews, pistachios, chestnuts

Grains:

• All grains, even “whole grains”, quinoa, rice, barley, millet, wheat flours/wheat gluten
• Beans and legumes

Beverages:

• Soda
• Juice

Sweeteners:

• Sugar – table sugar, high-fructose corn syrup, agave syrup, maple syrup, honey, fructose
• Artificial sweeteners – equal, aspartame, acesulfame, sucralose, saccharin, Sweet & Low, Splenda

Other:

• “Low Fat”, “Low Carb” and “Zero Carb” products (Atkins bars/products)
• Processed foods containing carrageenan, MSG and sulfites

Booze:

• Beer, sweet wines, sugary cocktails

Article source: https://kevingoesketo.com/eat-this-not-that-ketogenic-eating-guide/