Keto Lifestyle – Food List

In this article you can find which products we recommend to eat and to avoid during the 8- week challenge. We would like to emphasise that everyone reacts differently and that it could be possible you can eat some higher-carb vegetables again after a certain period.

Look for the carbohydrate content at http://www.foodnutritiontable.com/nutritions/

Remember we work with Net Carbs! Net Carbohydrates = Carbohydrates – Fibre.

DON’TS

• Sugar (see also the Hidden sugar list) • Flour and flour products • Cereals • Peanuts • Gluten, incl. Corn • Legumes, incl. Soy • Alcohol • Fruit (except for berries) • Fruit juice or dried fruit • Milk • Artificial colours and flavours • Preservatives o (Sweet) potatoes, jams, pumpkin o Starchy vegetables (including corn, (shell) peas, (Lima) beans, banana greens, taro, chickpeas, lentils) o Beetroot o Roots

Go-Keto The 8-Week Challenge The Nourishing State DO’S

• Meat – preferably free-range/organic • Fish – preferably wild fish • Eggs • Cheese • Cocoa - shelled cocoa beans, cocoa butter • Sweeteners While following the ketogenic diet, you can include sweeteners with a lower glycaemic index. Think of: erythritol, , sukrin and xylitol. • Oil and fats Butter, coconut oil, olive oil, ghee. Ghee is butter from which the milk proteins have been removed (clarified butter). Ghee contains a rich diversity of healthy fatty acids. It is rich in butyric acid, CLA (conjugated linoleic acid) and Omega 3. In addition, ghee contains essential fatty acids and vitamins A, D, E and K.

Plant based fats • Nut- and seed butter, incl tahini • Coconut o Coconut butter o Coconut meat o Coconut milk • Olives • Avocados • Seeds o seed o Chia seeds o Linseed o Sunflower seeds o Pumpkin seeds o seeds • Nuts (No peanuts, although this is not a nut but a legume, it is often seen as a nut) o Almonds o cashew nuts o pecans o walnuts o macadamia nuts o Brazil nuts o hazelnuts o pine nuts o pistachios

Go-Keto The 8-Week Challenge The Nourishing State Other

• Small portions of fruit Fruit contains a lot of sugar and therefore also a lot of carbohydrates. During the ketogenic diet it is fine to take a handful of berries, but always combine this with a form of fat. For example of a bowl of strawberries with (unsweetened) whipped cream. • Spa with or without bubbles, coffee, tea. Everything without sugar of course. • Sambal, mayonnaise, (Check the label and pay attention to the carbohydrates and sunflower oil). • (Bone) broth • Vinegar without added sugars (eg red wine vinegar, rice wine vinegar, apple cider vinegar) • All kinds of sea weed such as Nori, Kelp, Dulse, Wakame

Herbs

• All fresh , preferably organic. • Himalayan or Sea • • (preferably freshly ground) • Herbes de • (dried or fresh) • (dried or fresh) • (dried or fresh) • • • • Smoked • Ground • Ground

Vegetables

• Greenvegetables • Fermented vegetables • Arugola • Artichoke hearts • Eggplant • Bok choy • Broccoli

Go-Keto The 8-Week Challenge The Nourishing State • Cabbage • Cauliflower • • Cucumber • Herbs • Kale • Lettuce • Leeks • Mushrooms • Pepper yellow, red and green • Radish • Spinach • Sprouts • Bean sprouts • Tomatoes • Zucchini

Healthy Keto Supplements (optional)

These supplements can support you during the transition from burning sugar to burning fat and can make it easier for those who find it difficult to largely cut out sources of sugar from their diet.

• Protein powder (whey, collagen, pea, hemp seed) – see which one you like and make sure that it doesn’t contain sugar and/or sugar substitutes • Exogenous ketones - available from livehelfi.com and Body & fit.com. Make sure it’s without sugar. • MCT oil - available from swisspointofcare.com • Electrolytes - these can help during the transition period to reduce the risk of Keto flu. This can occur when a lot of water and electrolytes are excreted, leading to dehydration. Electrolytes are available from https://www.swisspointofcare.com/en/product/go-keto-elektrolyten-180-capsules/

Go-Keto The 8-Week Challenge The Nourishing State