WHAT CAN I EAT ON THE KETO DIET?

Due to Keto being a healthy way of living, you will be able to lose a large amount of weight. I am here to provide you with everything you need to know on how to start the Keto Diet and what you can actually eat.

Not only that but I am writing this to explain how to calculate macros and how to find a way of selecting the best foods for your particular lifestyle.

Even though it is extremely effective, the keto diet can be a tad confusing.

One minute you’re prancing around the place declaring how well you’ve got this whole diet thing under control, and the next you’ll be searching for all sorts of weight loss recipes and then searching for macro counts on random websites because you think you’re doing it all wrong.

Don’t worry, it happens to the best of us.

That’s why I’ve decided to write this guide to help you in beginning the keto diet and enjoy the benefits.

Weight loss and health gurus always make people skeptical, but I’ll be honest, the keto diet changed my life.

MY KETO JOURNEY

Four years ago, I was a little heavier than I am now, and that may be an understatement. I was extremely lonely because I shut myself off from everyone due to being so ashamed of my excessive weight gain.

I had a heavy cloud of depression hanging over me, and I was tipped over the edge when my youngest daughter’s friend called me fat. I know they’re only children, and they say whatever they like, but it really hurt.

From that day on, I decided to put my foot down and try out the keto diet. I will admit, I didn’t believe in it at first, but it began to appeal to me when I saw the meals involved.

The results were seen immediately, and I was then hooked on it and bragging to everyone about it. Once I’d lost even my first pound and gained momentum, there was no stopping me.

In the first two months, I’d lost just over 20 pounds, and that’s when I really started to believe in the diet and also myself.

I haven’t just lost weight, but I’ve gained a huge part of myself back. I’m more confident and outgoing. It sounds so cheesy, but I believe you can change your life with this diet.

The keto diet doesn’t just help aid weight loss, but it also has many other health benefits alongside it, such as balancing hormones, stabilizing migraines, helping depression and making you look a little younger (which of course is a HUGE bonus for everyone!).

WHAT IS THE KETO DIET?

This diet has been around since the 1920’s when it had been developed for patients with epilepsy by a physician. A low carb ketogenic diet can reduce factors such as heart diseases, strokes, diabetes, Alzheimer’s and can even be beneficial for certain types of cancer.

Although, all I can do is talk about my own personal experience with the keto diet. Admittedly, I am no doctor!

KETOSIS AND THE KETO DIET

If you eat moderate amounts of protein and very few carbs, ketones will be produced in the liver from the fat content. The ketones will then be used for fuel by your brain and body.

While on the keto diet, carbs will be switched to fat as energy/fuel sources in your body. This will result in a decrease in insulin levels as your fat-burning increases.

The fat burning ultimate mode is known as ketosis.

FAT BURNING MODE = KETOSIS

Ketosis is a natural metabolic state and happens when your body produces ketones. There is a danger zone called Ketoacidosis and is a dangerous complication of Type-1 Diabetes.

Your body will begin to work for you and burn the fat for fuel once you’ve entered into ketosis.

You will also feel more focused, less hungry, energized and more alert.

MACROS

If you’ve been reading into the keto diet, you’ve probably read the word macro’s more times than you can bear to count.

Don’t worry if you’ve googled macro, most people just starting the keto diet do.

Macros are referred to as the number of carbs, protein, and fats you need in order to hit ketosis.

WHAT CAN YOU EAT ON THE KETO DIET?

There are many foods you can eat on the keto diet. Dont forget the

FATS AND OILS

• Palm Oil
• Butter
• MCT Oil
• Ghee
• Walnut Oil (in small amounts)
• Coconut Oil
• Macadamia Nut Oil
• Lard
• Olive Oil
• Bacon Fat
• Avocado Oil
• Duck Fat
• Beef Tallow

MEAT

Any meat you can think of is pretty much in the keto diet. I’ve listed them all here in case you can’t think of many. You can cook them in a variety of ways, such as slow cook, grill, boil or bake. Meat is a perfect low carb choice.

• Veal
• Alligator
• Snake
• Bear
• Pork
• Beef
• Moose
• Bison
• Lamb
• Boar
• Elk
• Buffalo
• Deer

CURED MEATS

• Salami
• Pepperoni
• Sausages
• Bacon
• Deli Meat

POULTRY

• Duck
• Chicken
• Pheasant
• Hen
• Turkey
• Quail
•  

FISH

• Orange Roughy
• Anchovies
• Mahi Mahi
• Bass
• Mackerel
• Catfish
• Tilapia
• Cod
• Tuna
• Halibut
• Trout
• Flounder
• Sole
• Eel
• Salmon
• Haddock
• Sardines
• Red Snapper

SHELLFISH

• Squid
• Abalone
• Snails
• Caviar
• Shrimp
• Crab
• Scallops
• Clams
• Oysters
• Lobster
• Octopus
• Mussels

EGGS

• Quail Eggs
• Chicken Eggs
• Duck Eggs
• Goose Eggs

FRUIT

These are only okay in small amounts due to the high amount of carbs.

• Strawberries
• Avocados and Olives
• Raspberries
• Blackberries
• Limes
• Blueberries
• Lemons
• Cranberries

VEGETABLES

• Zucchini
• Arugula
• Turnip Greens
• Asparagus
• Tomatoes
• Artichokes
• Swiss Chard
• Broccoli
• Spinach
• Boy Choy
• Spaghetti Squash
• Brussels Sprouts
• Scallions
• Cabbage
• Peppers
• Cauliflower
• Onions
• Celery
• Mustard Greens
• Chard
• Mushrooms
• Collard Greens
• Leeks
• Cucumbers
• Kale
• Eggplant
• Iceberg Lettuce
• Endives
• Garlic
• Fennel
• Jalapeno Peppers
• Green Beans

NUTS AND SEEDS

• Almonds
• Walnuts
• Brazil Nuts
• Sunflower Seeds
• Brazil Nuts
• Soy Nuts
• Cashews
• Sesame Seeds
• Hazelnuts
• Pumpkin Seeds
• Macadamias
• Pistachios
• Peanuts
• Pine Nuts
• Pecans

DAIRY

• Sour Cream
• Butter
• Swiss
• Blue Cheese
• Ricotta
• Brie
• Provolone
• Cheddar
• Parmesan
• Cottage Cheese
• Mozzarella
• Cream Cheese
• Heavy Whipping Cream
• Feta Cheese
• Half and Half
• Greek Yogurt
• Goat Cheese

FOODS TO AVOID ON THE KETO DIET

GRAINS

• Wheat Flour
• Pasta
• White Flour
• Rice
• Millet
• Wheat
• Buckwheat
• Oats
• Bran
• Barley
• Rice Flour
• Rye
• Couscous
• Corn
• Quinoa
• Beer

SUGAR

Sugar is not allowed on the Keto Diet. Ensure to avoid these common sugar-filled foods!

• Fruit Juice
• Sodas
• Candy
• Juice
• Cookies
• Sports Drinks
• Ice cream
• Chocolate

AVOID THESE INGREDIENTS

• Maple Syrup
• White Sugar
• Honey
• Agave
• Glucose
• Brown Sugar
• Lactose
• Corn Syrup
• Dextrose
• Coconut Sugar
• Fructose

FRUIT TO AVOID

• Watermelon
• Canned Fruit
• Peaches
• Apples
• Grapes
• Oranges
• Kiwi
• Bananas

Processed foods are NOT on the keto diet. So, anything that comes in a bag or box is to be avoided.

STAY AWAY FROM

• Ice Cream
• Bread
• Muffins
• Cereal
• Baked Goods
• Cakes
• Crackers
• Chips
• Most Sauces
• Pastries
• Snack Bars
• Pretzels
• Pancakes

AVOID MILK

Milk is not allowed, especially full and low-fat due to the high carb content.

LEGUMES

• No Lima Beans
• No Chickpeas
• No Kidney Beans
• No Baked Beans
• No Pinto
• No Black Beans

There is an exception! You’re allowed green beans and peas.

AVOID UNHEALTHY FATS AND OILS

• Sunflower Oil
• Canola Oil
• Soybean Oil
• Corn Oil
• Safflower Oil
• Peanut Oil
• Grapeseed Oil

KETO FRIENDLY HERBS AND SPICES

• Thyme
• Basil Leaves
• Parsley
• Black Pepper
• Paprika
• Cayenne Pepper
• Garlic Powder
• Chili Powder
• Oregano
• Cilantro
• Rosemary
• Cumin
• Italian Seasoning
• Dill
• White Pepper
• Sage
• Sea Salt

  ALCOHOL AND KETO

  You’ll still be able to have your glass of wine, don’t worry! Although, even though it might be tempting, you won’t be able to have the whole bottle. If you’re wondering about carb counts, I’ve written a couple that you might be helpful.
  If you’re looking at red wine, it comes with the lowest carb count of 3.4 grams per 5-ounce glass. If you’re more of a white wine kind of person, then there are a few that have low carb counts too, like Pinot Grigio. It only has 3.4 grams too.
  Beer is completely out of the question due to its high gluten content. Liquor is your best option because drinks such as Rum, Gin, Tequila and Vodka all have 0 carbs, and Brandy only has a few too.
  This is all without mixers such as soda and juice which are loaded with carbs and sugars so try and lay off them.

  WHAT I DID TO LOSE WEIGHT

  I did start off the Keto Diet getting a bit bored. I was eating the same thing over and over and couldn’t find the consistent motivation to stick to it.
  It made me quite paranoid because I was so worried I was going to accidentally eat carbs!
  I lived off steak, cheddar cheese, grilled chicken, boiled eggs, cheese roll-ups and meat.
  The Keto Diet takes a lot of dedication, hard work, discipline and a focused mind to lose weight and stick to it.
  Overall, the keto diet helped me to lose just under 90 pounds and for me, who started off really skeptical, it’s a massive achievement.