KETO DIET FOOD LIST

FOODS TO AVOID COMPLETELY

SUGAR White, brown, cane, raw and confectioner’s sugar Syrups such as maple, carob, corn, caramel and fruit Honey and agave Any food made with ingredients such as fructose, glucose, maltose, dextrose and lactose

GRAINS Wheat, oats, all rice (white, brown and jasmine), quinoa, couscous and pilaf Corn and all products containing corn, including popcorn, tortillas, grits, polenta and corn meal All types of products made with flour, including bread, bagels, rolls, muns and pasta

PROCESSED Crackers, chips, pretzels, etc. FOODS All types of candy All desserts (cookies, cakes, pies, ice cream, etc.) Pancakes, waes and other baked breakfast items Oatmeal and cereals Snack carbs, granola bars and most protein bars or meal replacements Canned soups, boxed foods, any prepackaged meal Foods containing artificial ingredients such as artificial sweeteners (sucralose, aspartame, etc.), dyes and flavors

SWEETENED Soda & CALORIC Alcohol (beer, wine, liquor, etc.) BEVERAGES Sweetened teas or coee drinks Sweetened milk and dairy replacements such as cow’s milk (and all low-fat dairy), soy, almond, coconut, lactaid, cream, half and half, etc. Sweetened fruit juices KETO DIET FOOD LIST

FOODS TO EAT ONLY OCCASIONALLY

FULL-FAT Full-fat sheep's milk DAIRY Full-fat goat's milk Raw cheese

MEDIUM- Sweet peas, artichokes, okra, carrots and beets STARCHY VEGGIES

BEANS/ Chickpeas, kidney, lima, black, brown, lentils and LEGUMES hummus

FRUIT Berries, including blueberries, strawberries, blackberries and raspberries

CONDIMENTS No sugar added ketchup or salsa Sour cream Mustard and hot sauces Lemon/lime juice Salad dressing (ideal to make your own with vinegar, oil and spices) Pickles Stevia (natural sweetener, zero calories and no sugar)

DRINKS Fresh vegetable juices Unsweetened coconut or almond milk Water with lemon or lime juice KETO DIET FOOD LIST

FOODS TO EAT ANYTIME

HEALTHY Grass-fed butter FATS Ghee Coconut oil MCT oil Extra virgin olive oil Flax, chia and hemp seed oil

PROTEINS Grass-fed meat such as beef, lamb, goat, veal and venison Organic poultry such as turkey, chicken, quail, pheasant, hen, goose and duck Free-range organ meats such as liver Cage-free eggs and egg yolks Wild-caught fish including tuna, trout, anchovies, bass, flounder, mackerel, salmon and sardines

NON-STARCHY Leafy greens such as dandelion or beet greens, VEGETABLES collards, mustard, turnip, arugula, broccoli rabe, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale and chard Cruciferous veggies such as broccoli, cabbage, brussels sprouts and cauliflower Celery, cucumber, zucchini, chives, leeks and olives Fresh herbs Slightly higher-carb veggies such as asparagus, mushrooms, bamboo shoots, bean sprouts, bell peppers, sugar snap peas, water chestnuts, radishes, jicama, green beans and tomatoes

FAT-BASED Avocado FRUIT KETO DIET FOOD LIST

FOODS TO EAT ANYTIME

FERMENTED Kefir, yogurt, sauerkraut, kimchi, natto, miso FOODS and kvass

NUTS AND Nut butters and seed butters SEEDS Chia seeds and flax seeds Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts and pumpkin seeds

DRINKS Water Bone Broth