Cholesterol

What To Eat - Food List

Keto is all about eating clean and healthy foods. By that I mean unprocessed, natural and real.

So on top of keeping an eye on carbs, look out for hidden sugars, be suspicious of weird, long and unnecessary ingredients, say no to foods you don't know what they are made from.
The rule of thumb is, if it can be made from scratch by yourself using good sourced ingredients then it should be ok to eat.

But what exactly are you allowed?
Imagine a society before this massive reliability on grains.  Once you eliminate sugars, starches and grains you should be left with meat, fat, green vegetables, cheese, some fruits and berries, nuts and seeds.
A word of caution on fruits, berries: they are not the same. Check their nutrition value and eat them in moderation.

A quick google on Keto foods and you will get roughly the same list from different sources. From Tim Noake's Real Meal Revolution or Banting to Dietdoctor.com.
Tim Noakes actually has a color coding, Green, Orange and Red, to show what foods are best. But Dietdoctor has a nice visual chart that is worth checking out. In fact there's so many out there I don't really know why you're here.

Anyway, here's a list of foods you should basing your meals from.

Meat & Fish
Chose good quality meats if you can, raised in pastures and grass fed. And fish caught in wild.
The taste will be better and less risk of bad animal food to affect your own diet. Chose fatty meat over lean ones, although you could always compensate by adding extra fat. Also keep the bones to make bone broth.
  • Beef
  • Pork
  • Ham (keep an eye for added sugars)
  • Lamb
  • Bacon (check label to avoid anything cured with sugar)
  • Sausage (check labels for ingredients and fillers)
  • Chicken
  • Duck
  • Turkey
  • Salmon
  • Tuna
  • Cod
  • Trout
  • Sardines
  • Mackerel
  • Halibut
  • Clams
  • Crab
  • Scallops
  • Mussels
  • Prawns
  • Squid
  • Eggs
  • Offal/Organs (heart, liver, kidney and tongue)
  • Cold meats (chorizo, salami, parma ham, just keep an eye for cheaper brands with added sugars)
  • All other meat
  • All other fish
  • All other seafood (most will have a small amount of carbs, but as they are expensive I doubt you will have loads)
Fat
There are 4 types of dietary fat:
Saturated Fats - Good for you. (butter, ghee, coconut oil, and lard).
Monounsaturated Fats - Also good (olive, avocado).
Polyunsaturated Fats - Good if unprocessed. They naturally occur in animal and fatty fish. Processed polyunsaturated fats in “healthy” margarine are a no no.
Trans Fats - Avoid completely. These are also processed fats that are chemically altered by being blasted with hydrogen to improve shelf life. Avoid all hydrogenated fats, such as margarine. Recent studies linked them to heart disease.
Fat will be your main source of energy. Eat it to satiety. Eat fat from your meat, use it to cook food with and to make it tastier.
  • Butter (see section below for all dairy)
  • Ghee
  • Coconut Oil
  • Avocado Oil
  • Olive Oil
  • Animal Fat (renderings or drips of fat from pork, duck, bacon are great to cook vegetables with)
  • Fatty Fish
  • MCT Oil (for your coffee)
Dairy
Just choose full fat, good quality, read the labels and you'll be alright.
If your weight stalls consider consuming less dairy to test if it is in fact dairy the culprit.
Do not use milk. Full fat cream (double or heavy cream) is a much better alternative. If you really need to, for your tea in the morning, chose full fat (blue milk). Milk will contain carbs from lactose.
But most cheeses will be low in carbs. Especially hard and mature. Lactose is almost all completely lost during fermentation process. 
Whey, the by-product from cheeses is a protein and is considered insulinogenic, it will stimulate the production of insulin. Some cheeses may have some left too depending on the process.
  • Butter
  • Double Cream
  • Ghee
  • Goat Cheese
  • Stilton
  • Brie
  • Camembert
  • Mozzarella
  • Parmesan
  • Cheddar
  • Halloumi


As carbs will be incidental they should come from the foods below.
I have added grams of net carbs per 100g. Net carbs are total carbs minus fibre, since fibre is barely digested and will not be converted into glucose.

Vegetables
Above ground, green and leafy are best.
  • Spinach - 1g (my favourite)
  • Lettuce - 2g
  • Avocado - 2g (actually a fruit)
  • Asparagus - 2g
  • Olives - 3g (actually a fruit)
  • Cucumber - 3g
  • Eggplant/Aubergine - 3g
  • Zucchini/Courgette - 3g
  • Cabbage - 3g
  • Tomato - 3g (actually a fruit)
  • Cauliflower - 4g
  • Kale - 4g
  • Broccoli - 4g
  • Brussels sprouts - 5g
  • Peppers - 3-5g (green lowest)
Below ground will be higher in carbs. Celeriac and swede are good alternatives to potatoes with half the carbs. Have them in moderation.
  • Onion - 7g
  • Beetroot - 7g
  • Carrot - 7g
  • Rutabaga/Swede - 7g
  • Celeriac - 7g
Nuts
There are worst snacks. The only problem you will have is that they are easy to overeat but packed with fat. A small handful should be enough to get you through the day if you have nothing else. Try to stick to the lower in carbs. Pistachio and cashews are higher in carbs.

  • Brazil - 4g
  • Pecan - 4g (Perfect for Kim's tart)
  • Macadamia - 5g (but high with fat. My favourites.)
  • Hazelnut - 7g
  • Walnut - 7g
  • Peanut - 7g (Actually a legume)
  • Pine - 9g
  • Almond - 9g

Berries
In small amounts, as a treat or in desserts. They are small so it's easy to overeat.

  • Raspberry - 5g
  • Blackberry - 5g
  • Strawberry - 6g
  • Blueberry - 12g

Fruit

I personally don't eat them. But in small amounts and if your carb allowance are that little bit higher then go ahead. They are nature's treats and the only way we are meant to have fructose, the type of sugar found in fruits. Do not juice them. You will be breaking the fibre and end up using more fruit.

  • Coconut (meat)  - 6g
  • Lemon - 6g
  • Galia Melon - 6g
  • Plum - 7g
  • Peach - 9g
  • Watermelon - 10g
  • Clementine - 10g
  • Cherries - 10g
  • Orange - 10g
  • Apple - 12g
  • Pear - 12g
  • Kiwi - 12g
  • Pineapple - 12g










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