Ultimate Keto Food List: Unlock This Powerhouse of Healthy Food Choices

Meat

• Grass-fed, free-range.
• Pork including pork chops, tenderloin & ham
• Poultry – grass fed, free range chicken, turkey, duck, quail & pheasant.
• Offal & Organs such as liver, kidney, heart & tongue. Offal is nutrient dense & a good source of vitamins.
• Bacon
• Sausage
• Choose dark meat preferably, the same for chicken
• Choose fatty cuts of steak like ribeye
• You can substitute pork or beef with lamb if you prefer as it also has a healthy fat content
• Keto is a LCHF diet not a high protein diet so not too much meat is excess protein is converted into glucose which will hamper ketosis.

Fish

• All fish is good but fatty fish like salmon is an excellent choice & wild fish is the best

Dairy

• When it comes to dairy the higher the fat content the better.
• For instance do not choose low-fat versions of yogurt as they probably contain sugar but also deny you the healthy fat content.
• Butter, cheese, double cream yogurts are all good but in moderation.
• Milk should be used only if necessary as it’s carb content is quite high (15g per glass).

Eggs

• Organic free-range eggs are best and can be eaten anyway you like and as many as you like every day.

Berries & Fruit

• Berries can be eaten in moderation with raspberries & blackberries being having the lowest amount of carbs and blueberries the most – strawberries are in between.
• Fruit is nature’s candy as it’s very high in sugar and therefore not Keto friendly
• If you consider tomatoes as fruit then it’s fine to eat them as a cup of tomatoes only contains about 6g of carbohydrate.
• Eating a plum now & then isn’t likely to take you out of ketosis – as an example: 1 Plum (6g carb) = 1 cup of strawberries.

Healthy Fats

• Your energy will come from natural fats found in the foods below…
• Meat, fish & eggs but you should also use olive oil, coconut oil & butter for cooking.
• Fatty fish like salmon
• Animal fat (non-hydrogenated)
• Lard
• Ghee
• Butter (organic)
• Avocados
• Egg Yolks
• Nuts – Macadamia & Brazil nuts
• Olive Oil
• Coconut Oil
• Avocado Oil
• MCT Oil

Vegetables

• As a rule of thumb only eat vegetables that grow above the ground as they are far lower in carbohydrate than root vegetables (like potatoes) that grow below the ground.
• Choose veggies such as cauliflower, cabbage, avocado, broccoli, zucchini, spinach , asparagus, kale as well as leafy green veggies like kale & spinach
• It’s a good idea to fry veggies in good fats like butter or to liberally pour olive oil over your salads – nutritious, tasty and a great substitute for pasta & rice.

Nuts

The following nuts can be eaten in moderation but be aware that cashews have a relatively high carb content compared to pecan, brazil & macadamia nuts. Peanuts are not allowed as they are legumes.

• Pecans: 1.1g (carbs)
• Brazil nuts: 1.3g
• Macadamia 1.5g
• Walnuts: 1.9
• Hazelnuts: 2.3g
• Pine nuts: 2.7g
• Almonds: 2.9g

Seeds

• Flaxseed
• Hemp seeds
• Chia seeds
• Pumpkin seeds
• Sunflower seeds

PS. Both nuts and seeds are better roasted as roasting them removes any anti-nutrients.

Bone Broth

• This is not only tasty and satisfying, but it will hydrate you as well as provide an amazing amount of nutrients & electrolytes for your body to function on.

Water

• Water is the best choice of drink on Keto and for flavouring add sliced cucumber, lemon or mint.
• Your water drink can be served hot or cold with a bit of organic salt added if you need it.

Coffee

• You can still enjoy your coffee on Keto but without any sugar of course.
• A dash of full cream milk or cream can be added but no commercial creamers or sweeteners. A popular choice is to have a dollop of organic butter in your coffee, aka, Bulletproof Coffee.

Tea

• Most teas like green, herbal, mint or just plain black tea are fine to drink as long as you don’t add sugar and very little milk if you need it.