The ketogenic diet consists of food components that are very high in fat and very low in carbohydrates.
Ketosis, an elevated level of ketone bodies in the blood, occurs because fat is converted to ketones in the liver. This happens when the diet contains a minimal amount of carbohydrates and a high amount of fat. The liver converts fat into fatty acids and ketone bodies, which allow the body to burn fat for energy, and this can help fuel the brain.
Ketogenic shopping list
When eating keto, it’s important to get your healthy fats, proteins, and carbs in the right proportions, depending on which type you’re following. Macronutrients or macros are essential for survival as they are required for the body to function properly. Carbohydrates, protein and fats are macros. There are some high GI carbs like potato chips, ice cream, syrup and some low GI carbs like kale, cabbage, cauliflower and leafy greens.
Allowed foods on the ketogenic diet:
These are foods that you can buy at the farmer’s market or your local grocery store. All meats, seafood, and whole dairy are allowed on the keto diet.
fats:
butter
avocado oil
olive oil
ghee
coconut oil
MCT oil
Meat:
beef
Chicken
Turkey
duck
veal
Wild
lamb
Goat
pork meat
Seafood:
fishes
mackerel
shrimp
oysters
crayfish
cod
Salmon
Vegetables:
Kale
spinach
lettuce
cauliflower
broccoli
celery
cucumber
zucchini
cabbage
asparagus
aubergine
paprika
Fruit:
strawberries
blueberries
raspberries
blackberries
Lemons
Lemons
coconut
avocados
tomatoes
olives
Dairy:
Full fat organic cheese
Full fat organic milk
Full fat yogurt
Nuts and Nut Milk:
Almonds and Almond Milk
Cashew nuts and cashew milk
macadamia nuts
walnuts
brazil nut
pine nuts
pistachios
seed:
linseed
Chia seeds
hemp seeds
pumpkin seed
Foods not allowed on the ketogenic diet:
gluten (from wheat)
grains
legumes
Refined Sugar
Foods with a high glycemic load
High Fructose Corn Syrup
My book, The Complete Ketogenic Diet and Intermittent Fasting Guide For Beginners, is coming out in 2022. It includes a ketogenic grocery list, an amazing 14-day meal plan with net carbs under 25g per day, and more. With just a few easily available, inexpensive ingredients in our recipes, you can make keto meals in minutes, anytime, anywhere. This makes it easy for everyone and helps people get closer to their goal of optimal health. My book is full of information about the keto diet, the wonderful benefits it has, and the amazingly easy recipes you can make.
Thanks to Dr. Amaka Nwozo
