If you noticed I did not say what can I eat on a Keto Diet. This is not a diet it is a LIFESTYLE because to successfully regain your health it Must become a Lifestyle and not just a diet. Also, do not concentrate on what you “can’t” eat, rather see all of the choices you have available for you. So what can you eat?
Green Leafy Veggies: Iceberg Lettuce, Spinach, Romaine Lettuce Bok Choy
Most Above Ground Veggies: Broccoli, Cauliflower, Brussel Sprouts, Cabbage, Green Beans, Olives, Sauerkraut, Celery, Cucumbers, Eggplant, Peppers, Green Onions, Mushrooms, Radishes, Spaghetti Squash, Yellow Squash, Zucchini
Some people and dairy do not get along well. If you are stalled or not losing weight try removing dairy and see if that helps. This is one of those groups of food that is very individualized to each person.
-Sour Cream, Butter, Heavy Whipping Cream, Mayonnaise, Full Fat Greek Yogurt (in moderation)
-Cheeses: almost any cheese that you enjoy can be eaten in moderation when living a Keto Lifestyle.
-Beef: Simply, almost any beef will work just do not buy lean cuts…Fat is your Friend.
Hamburger, Steak (Ribeye, T-Bone, Fajita, Sirloin, Hangar), Roast Beef, Prime Rib, Corned Beef, Beef Ribs
-Pork: Just like beef almost any pork product is good. Just be careful if you buy precooked pork products (like spiral cut ham) as many times they add sugar to the meat when it is cooked. Check the label before purchasing.
Bacon, Pork Roast, Pork Chops Tenderloin, Ground Pork, Ribs (Our favorite)
We have been taught for years to always eat skinless chicken; however that is not the case living the Keto Lifestyle. We Love eating our Chicken Thighs, Drumsticks, Leg Quarters etc. with the skin on them because of all the healthy fats the skin offers. However, there are times that a recipe works best with boneless skinless chicken and for those times you can add more fat with butter and cheeses.
-Chicken Thighs, Wings (we Love Buffalo Wings), Legs/Drumsticks, Whole Chicken, Ground Chicken, Turkey Legs, Ground Turkey, Whole Turkey, Turkey Breast
If you are a seafood Lover then you are in luck, your selection of what you can eat is amazing. However, you do need to be careful of how the fish has been cooked. Battered fish is full of starches and carbs (sorry), and even other forms of breading have, well, bread in them. So just be careful on how the fish is prepared.
-Anchovies, Bass, Catfish, Cod, Crab (not imitation), Flounder, Haddock, Halibut, Salmon, Shrimp, Tilapia, Trout, Tuna and Much More
Spices offer lots of benefits other than making your food taste good. They also have an abundance of health benefits that we will discuss in future blog posts and videos.
-All Spice, Basil, Chipotle Spices, Chili Powder, Cinnamon, Cummin, Garlic Power/Salt, Onion Powder/Salt, Oregano, Paprika, Salt, Turmeric, Pepper and any combination of these and many other spices
Dressing and Sauces:
When using dressings and sauces you need to be careful as many of them add sugar to make them taste “better”. Please read the labels and buy dressings and sauces that are as low in carbs and sugars as possible. Also, when you use them try to only use one serving at a time. I know that it is easy to pour on the dressing, and quickly eat more carbs and sugars than expected.
-Oil & Vinegar, Worcestershire Sauce, Soy Sauce, Sugar Free Ketchup (Heinz makes a good No Sugar Added Ketchup), Sugar Free BBQ Sauce (I recommend G. Hughes Sugar Free BBQ Sauce, usually found at Wal-Mart), Blue Cheese, Ranch, Italian
First, I Highly recommend that for the first several weeks you stick with water as your main beverage, and one or two servings of coffee or tea. For the first three or four weeks your body will be adjusting to eating Keto, and will need the water to properly hydrate you and help you adjust. Drinking most water will also help your taste buds adjust to this new way of eating and when that happens you will experience food in a whole new way.
-Water, Water, Water, Coffee, Unsweetened Tea, after a month you can incorporate some Coconut Milk, Cashew Milk and Almond Milk
Oils and Fats:
Oils that you use in your cooking are a great way to add healthy fats to your diet. First, avoid all seed oils (corn, canola, vegetable, etc.) as they cause inflammation in your body. Stick with more natural oils such as:
-Butter (Kerry Gold Butter tastes Amazing), Bacon Fat, Coconut Oil, Duck Fat, Lard, Tallow, Olive Oil, Peanut Oil