Keto Lifestyle

WHAT DO YOU EAT ON A KETO DIET?

“What do you eat on a ketogenic diet?” It’s a question we get asked a lot. Because when we say we don’t eat bread, pasta or rice, people look at us thinking we’re on our way of dying from starvation. Rest assured, going keto does not mean you’re putting your life at risk. On the contrary, you are providing your body what it needs, not what it craves.

In the Western Culture, we get taught the traditional food pyramid. Which says you need to eat a lot of grains (carbohydrates), a lot of fruits and vegetables and a limited amount of fat. The problem with this, is that when you eat a lot of carbohydrates, your body wil turn those carbs into glucose and will use that glucose as a fuel to produce energy. When the level of the glucose goes too high, the pancreas needs to produce insuline to decrease that high level of glucose. Having too much glucose and insulin running inside your body eventually leads into fat storage or you may even create insuline resistance.

With the keto diet, the traditional pyramid is flipped upside down, where you can eat A LOT of healthy fats, some vegetables and a moderate amount of proteins. It also excludes bread, pasta, sugar, milk, corn, beans and rice. Which means your body will take it’s energy mainly from fat as an energy source, and a minimum amount of insuline needs to be produced, which eventually leads to fat loss.

VS

THE PYRAMID BREAKDOWN

To make it more clear for you to know what you can eat. We listed down the different categories, plus examples so you know what you can include into your keto diet, you’ll be surprised how many products you may actually eat:

FAT

  • Avocado
  • Avocado oil
  • Blue cheese
  • Cocoa Butter
  • Coconut Oil
  • Cream cheese
  • Duck Fat
  • Eggs
  • Ghee
  • Grass Fed butter
  • Half and half
  • Lard
  • Macadamia Oil
  • MCT oil
  • Olive Oil
  • Red Palm Oil
  • Sesame oil
  • Tallow
  • Walnut oil
  • Whole cream

PROTEIN

  • Bacon
  • Beef
  • Beef Jerkey
  • Bison
  • Cheese
  • Chicken
  • Cottage Cheese
  • Deer
  • Deli Meat*
  • Duck
  • Goat
  • Goose
  • Lamb
  • Moose
  • Pepperoni
  • Pork
  • Quail
  • Rabbit
  • Salami
  • Sausages
  • Sheep
  • Turkey
  • Kidney
  • Bone marrow
  • Heart
  • Kidney
  • Tongue

SEA FOOD

  • Anchovies
  • Abalone
  • Bass
  • Cod
  • Caviar
  • Crab
  • Eel
  • Flounder
  • Grouper
  • Haddock
  • Halibut
  • Herring
  • Lobster
  • Mackerel
  • Mahi-Mahi
  • Mussels
  • Octopus
  • Orange roughy
  • Oysters
  • Perch
  • Red Snapper
  • Rochfish
  • Salmon
  • Sardines
  • Scallops
  • Squid
  • Shrimp
  • Talapia
  • Turbot
  • Trout
  • Tuna
  • Sole

NUTS AND SEEDS

  • Almonds
  • Brazil Nuts
  • Chia seeds
  • Hazelnuts
  • Hemp Seeds
  • Macadamia Nuts
  • Peanuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Nut Butters
  • Sesame Seeds
  • Sunflower Seeds
  • Tahini (sesame butter)
  • Walnuts

FRUITS

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

VEGETABLES

  • Artichokes
  • Arugula
  • Aspargus
  • Beet greens
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butterhead Lettuce
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Chives
  • Cucumber
  • Dadelion greens
  • Eggplant
  • Endives
  • Fennel
  • Garlic
  • Green Beans
  • Jicama
  • Kale
  • Kimchi
  • Kohlrabi
  • Leeks
  • Leafy Greens
  • Mushrooms
  • Okra
  • Olive
  • Onions
  • Parsley
  • Peppers (all kinds)
  • Pumpkin
  • Radicchio
  • Radishes
  • Rhubarb
  • Sauerkraut
  • Scallions
  • Seaweed
  • Shallots
  • Spaghetti Squash
  • Spinach
  • Tomatoes
  • Turnip Greens
  • Watercress
  • Zuchinno
  • Romaine Lettuce

LIQUIDS

  • Unsweetened Almond Milk
  • Unsweetened Coconut Milk
  • Black Coffee
  • Herbal Tea
  • Mineral Water
  • Sparkling Mineral Water

ADDITIONALS

  • Almond Flour
  • Cacao Powder
  • Coconut Aminos
  • Coconut Flour
  • Dark Chocolate 100%
  • Egg (of any animal)
  • Monk Fruit
  • Mustard
  • Pickles

*Always read the labels on the products, so you don’t buy hidden sugars. If you see one of the following words on the back, it means a form of sugar is added:

Basic Simple Sugars (monosaccharides and disaccharides)

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

Solid or Granulated Sugars:

  • Beet sugar
  • Brown sugar
  • Cane juice crystals
  • Cane sugar
  • Castor sugar
  • Coconut sugar
  • Confectioner’s sugar (aka, powdered sugar)
  • Corn syrup solids
  • Crystalline fructose
  • Date sugar
  • Demerara sugar
  • Dextrin
  • Diastatic malt
  • Ethyl maltol
  • Florida crystals
  • Golden sugar
  • Glucose syrup solids
  • Grape sugar
  • Icing sugar
  • Maltodextrin
  • Muscovado sugar
  • Panela sugar
  • Raw sugar
  • Sugar (granulated or table)
  • Sucanat
  • Turbinado sugar
  • Yellow sugar

Liquid or Syrup Sugars:

  • Agave Nectar/Syrup
  • Barley malt
  • Blackstrap molasses
  • Brown rice syrup
  • Buttered sugar/buttercream
  • Caramel
  • Carob syrup
  • Corn syrup
  • Evaporated cane juice
  • Fruit juice
  • Fruit juice concentrate
  • Golden syrup
  • High-Fructose Corn Syrup (HFCS)
  • Honey
  • Invert sugar
  • Malt syrup
  • Maple syrup
  • Molasses
  • Rice syrup
  • Refiner’s syrup
  • Sorghum syrup
  • Treacle

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