The Ketogenic Diet
This diet is good for:
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This diet is NOT good for:
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What is the Keto Diet?
The ketogenic diet is a very low-carbohydrate nutrition plan that severely restricts the intake of carbohydrates. This causes the body to burn stored fat for energy rather than glycogen, which can only be stored in muscle and tissues for about 24 hours. When your body is burning fat for energy rather than carbohydrates, weight loss tends to occur very rapidly. The keto diet is very beneficial for weight loss, helps fight brain disease and neurological disorders, and reduces the risk of developing type II diabetes and heart disease. Studies also suggest the keto diet may have a protective effect against cancer by “starving” cancer cells.
What is Ketosis?
Ketosis occurs when the body’s primary fuel source changes from glucose to fats, and the body begins to burn stored fat and produce ketones instead. This leads to rapid and consistent weight loss. For ketosis to occur, the liver must break down fats into fatty acids and glycerol. These fatty acids are further broken down into ketone bodies that circulate the bloodstream and supply energy. Your metabolism changes as your body is fueled by ketones rather than glucose consumed through carbohydrate intake.
The Keto Diet Plan
Healthy fats, oils, and non-starchy vegetables make up 75% of the foods you eat.
On the standard keto diet plan, fats should provide 70 to 80% of total calories, 15 to 20% from protein, and 5% from carbohydrates. Many healthy fats, including coconut oil, olive oil, grass-fed butter/ghee, lard, tallow, avocado, egg yolks, and nuts, are the foundation of the diet and primary energy source. A robust amount of non-starchy vegetables add critical vitamins, minerals, and fiber.
If the standard keto diet plan seems intimidating, use a modified keto diet instead. Modified keto includes 40% of daily calories from fats, 30% from protein, and 30% from carbohydrates.
I thought fat was bad for me. Shouldn’t I limit it?
The biggest mistake people make on this program is not eating enough fat. You’re eliminating carbohydrates from your diet—you have to replace those calories with something. Healthy fat is that something. Eating dietary fat doesn’t make you fat. This diet usually results in significant body fat loss. Dietary fat is the body’s preferred fuel source and should constitute about 70–80% of calories on Keto.
Important Points To Include
• Be sure to drink up to 8 cups of water per day to stay well hydrated.
• We recommended water with a pinch of Himalayan sea salt and a squeeze of lemon to sip on throughout the day for an electrolyte boost.
• Limit high-impact exercise your first week transitioning to the keto diet.
• Salt food liberally to replenish electrolytes.
• Consider a modified keto diet instead of the standard keto diet, as carbohydrates help re-build muscle tissue post-workout if you perform high-intensity exercise.
• Occasionally, you may experience several symptoms known as the “keto flu” when starting this regimen. Symptoms may include headaches, fatigue, nausea, constipation, or moodiness.
• Symptoms typically disappear within two weeks—however, be sure you are eating enough fat and calories and drinking enough water during this period. Your body may also need additional rest during this time.
• Be sure not to overeat protein.
• This is not a diet recommended for pregnant or lactating mothers.
Off The Menu (Do Not Eat)
• Refined starchy foods (pasta, bread, potatoes, cereal, crackers, chips, baked goods)
• Grains and pseudo-grains (oats, whole grains, quinoa, rye, barley, buckwheat)
• Sugar
• Legumes and seeds (beans, peas, pumpkin seeds, chia seeds, sunflower seeds, peanuts, cashews)
• Corn
• Soy (tofu, edamame, soy sauce)
• Inflammatory oils (canola, soy, sunflower, corn, cottonseed, safflower, mixed vegetable oils)
• Beer and mixed drinks
Eat Animal Products Freely
Preferably pastured and grass-fed.
| • Red meat (beef, bison, elk) • Pork • Chicken • Eggs • Turkey • Butter • Ghee |
• Organ meats (liver, bone marrow, tongue) • Bone broth • Tallow • Lard • Full-fat cheese • Full-fat cream • Greek yogurt |
Eat Fish and Shellfish Freely
Preferably wild-caught.
| • Whitefish • Salmon • Halibut • Hawaiian fish • Cod • Tuna • Snapper • Mahi-Mahi • Shrimp |
• Crab • Lobster • Scallops • Calamari/squid • Oysters • Mussels • Prawns • Sardines • Anchovies |
Consume Oils and Healthy Fats Freely
Consume freely, eat 1-2 Hass avocados per day
| • Avocados • Olives of any kind • Avocado oil • Coconut oil • MCT oil • Macadamia nut oil |
• Sesame seed oil • Walnut oil • Extra-virgin olive oil • Hemp seed oil • Flaxseed oil |
Eat Nuts Freely
| • Coconut • Chestnuts • Pine nuts • Brazil nuts • Macadamia nuts |
• Walnuts • Pecans • Pistachios • Hazelnuts |
Eat Vegetables Freely
Eat as much as you want of these vegetables, preferably organic.
| • Broccoli • Brussels sprouts • Cauliflower • Bok choy • Napa cabbage • Chinese cabbage • Swiss chard • Arugula • Watercress • Collards • Mushrooms |
• Kale • Cabbage • Radicchio • Raw sauerkraut • Kimchi • Celery • Onions • Leeks • Chives • Scallions • Sea vegetables |
• Chicory • Carrots • Carrot greens • Artichokes • Beets • Radishes • Daikon radishes • Artichokes • Hearts of palm • Cilantro • Seaweed |
• Okra • Asparagus • Garlic • Leafy greens • Romaine • Kohlrabi • Mesclun • Spinach • Endive • Dandelion greens • Butter lettuce |
• Fennel • Escarole • Mustard greens • Mizuna • Parsley • Basil • Mint • Purslane • Perilla • Algae • Bell Peppers |
Other Items
| • Coconut flour • Almond flour • Unsweetened dark chocolate at least 70% cacao • Raw cacao powder • Spirulina • Chlorella |
• Maca root • Unsweetened nut milk (cashew milk, almond milk, hemp milk, hazelnut milk, coconut milk) • Seltzer or mineral water • Herbal tea and • Coffee |
Sauces and Seasonings
| • Vinegar • Mustard • Fresh cracked black pepper |
• Sea salt • Fresh herbs • Fresh spices |
Limit To An Occasional Treat
* Minimal amounts of fruits and root vegetables are allowed but be careful not to consume more than your 5% carb allowance to stay in ketosis.
Resistant Starches, Roots, and Tuber
| • Cassava • Sweet potato • Yucca • Beet • Carrot • Rutabaga • Turnip |
• Parsnip • Radish • Yam • Horseradish • Green plantain • Green banana • Green papaya |
Fruits
Eat sparingly except for avocados, preferably organic.
| • Figs • Berries in season (blueberries, blackberries, raspberries, strawberries) • Cherries • Pomegranates • Kiwis |
• Apples • Citrus (lemons, limes, oranges, tangerines, nectarines, grapefruits) • Peaches • Plums • Starfruit |
Don’t Forget
• Drink up to 8 cups of water per day to stay well hydrated.
• Try adding a pinch of Himalayan sea salt and a squeeze of lemon to sip on throughout the day for an electrolyte boost.
• Limit high-exercise your first week transitioning to the keto diet.
• Salt food liberally to replenish electrolytes.
• Consider a modified keto diet rather than the standard keto diet, as carbohydrates help rebuild muscle tissue post-workout if you perform high-intensity exercise.
• Occasionally, you may experience several symptoms known as the “keto flu” when starting this regimen. Symptoms may include headaches, fatigue, nausea, constipation, or moodiness.
• Symptoms typically disappear within two weeks; however, be sure you are eating enough fat and calories and drinking enough water during this period. Your body may also need additional rest during this time.
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