The Ketogenic Dialogue The_Ketogenic_Dialogue | Page 28

What To Eat
Fats and Oils - Avocado, Beef tallow, Butter, Chicken fat, Ghee, Lard, Mayonnaise, Olive oil,
Coconut Oil, Coconut Butter, Red palm oil
Protein – Fatty fish such as salmon, tuna, trout, shellfish, scallops, bass, carp, flounder, goose,
halibut, mackerel, oysters, sardines; beef, turkey, veal, lamb, wild game, pork, chicken, duck,
quail, pheasant, eggs, hot dogs, bacon, pepperoni, salami, sausage
Nuts – Almonds, Walnuts, Macadamias, Brazil nuts, Flax seeds, Chia seeds, Pecans, Pine nuts,
Hazelnuts, chestnuts, Pumpkin seeds, Sesame seeds, Sunflower seeds; Nut and seed flours such as
almond flour and coconut flour and milled flax seed. (Cashews and pistachios are higher in carbs
and should be limited.)
** Peanuts are not a nut; they are a legume and are not recommended on a ketogenic diet.
Peanut butter is acceptable, however you should use almond butter instead. One thing I learned
as I began to eliminate healthy foods is that peanut butter is inflammatory and very hard for me
to digest causing severe stomach aches. (Legumes are starchy foods such as beans.)**
Vegetables – Asparagus, broccoli, carrots, cauliflower, celery, cucumber, garlic, green beans,
mushrooms, onions, green bell pepper, pickles, Romaine lettuce, shallots, snow peas, spinach,
kale, squash, tomatoes, arugula, artichoke, Brussels sprouts, cabbage, eggplant, leeks, okra,
parsley, radishes, rhubarb, scallions, snow peas, zucchini
Dairy – Raw and organic milk and milk sources, hard and soft cheeses, butter, cottage cheese,
cream cheese, unsweetened Greek yogurt, heavy whipping cream
Spices – Sea salt, black pepper, basil, cayenne pepper, chili powder, cinnamon, cumin, oregano,
parsley, rosemary, sage, thyme, turmeric.
~Pork rinds are an excellent zero carb snack!~
~Dark chocolate is acceptable 80% or above!~
~Include 1-2 tablespoons of coconut oil in your diet every day! (I use it in my BP coffee!)~
I don’t particularly like to cook or spend too much time in the kitchen. I have found that most
meats and veggies can be thrown in a skillet and cooked and/or fried in coconut oil with some
seasoning and it keeps me within my macros and is easy and delicious!
I do love my sweets so my pantry staples are Stevia, almond flour, coconut flour, coconut oil,
cocao, vanilla extract, cinnamon, and almond butter. I also discovered that Xanthum Gum,
when used with coconut or almond flour, gives your sweet treat more moisture and a
consistency more similar to the wheat/grain flour you are probably used to.
Tip: Coconut flour is much higher in carbs and much dryer than almond flour!
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