Beginning Keto Food List

Our Ketogenic Food List

This is the food list for the first thirty days that is used in my Learnketofacebook group

WELCOME: This is your FoodList for following a Ketogenic Lifestyle to control Diabetes/Insulin Resistance, inflammation, other medical issues as well as to aid in weight loss.
This is
not a diet;
this is a lifestyle.

Many carb counts are listed below. You can use Google to find the carb count in any food.
This food list is a guide for those starting out on this journey to help them get into ketosis quickly, with less “keto flu” symptoms. 

I am not a medical practitioner and this is not medical advice. Please consult with your doctor if you are on any diabetes medications.

Now let’s begin your new Ketogenic Healthy Journey!

Important Note Regarding Medication:

If you are on insulin – or oral meds that force your pancreas to push out excess insulin – you MUST check blood sugars frequently and have glucose tabs or gel on hand at all times! You don’t want to go too low!
Do NOT use food to correct a low, you have control over the rise of blood sugar with glucose tabs.
 As sugars lower, you WILL NEED to call your doctor so he can guide you in lowering or eliminating medications. Check with your MD to get guidance on how to lower your medication as your blood sugars drop.
I am not a medical practitioner and this is not medical advice.

                            Basic Food List

Your new lifestyle is all about Healthy Ketogenic foods!  It should be made up ONLY from the foods and beverages found here for a total of NO MORE than 20 grams of Total Carbs per day, (not net carbs). Follow this list for AT LEAST the next 30 days. If you cheat, start over. (Please don’t cheat, but if you do simply begin again. 😊

 

1. FATS AND OILS:

 A ketogenic diet uses dietary fats to help you get into ketosis (fat burning mode) so choosing the best fats are very important!
Including fat not only tastes good, but keeps you feeling full and fights cravings. Fats should make up 75 – 80 % of your intake each day. (This may be tweaked later, but the higher fat helps your body get into ketosis more easily)


Good Fats/Oils:
• Avocado oil
• Almond oil
• Bacon Grease
• Beef tallow
• Butter
• Chicken fat
• Duck fat
• Ghee (clarified butter)
• Lard (make sure it is NOT hydrogenated, read the label!)
• Macadamia oil
• Mayonnaise (count the carbs! check the label if not home-made)
• Olive oil
• Unrefined coconut oil
• Organic Red Palm oil
• Occasional use only:  Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These have more inflammatory Omega 6 fats, so limit them & never heat them.

 

2. MEATS:

Type of Meat Carbs
Beef – all types including hamburger 0
Pork all types, including ground 0
 Lamb, veal, or other meats 0
Chicken 0
Turkey 0
Duck 0
Eggs approx 0.4 gr each
Processed meat: sausage, ham, bacon, etc ck label for carbs & ingredients for sugars.

 Fish and Shellfish

 

Seafood carbs
Tuna,sardines (in oil) 0
Salmon 0
Catfish 0
Bass 0
Oysters 2.3 in 6 medium Eastern oysters
Trout 0
Shrimp 0.2 gr each
Scallops 1.7 gr each
Crab 0.3 gr  in 3 ounces
Lobster 0.7 each
NO artificial seafood, it’s full of sugar!

 

3.Food To Be Eaten Daily

Raw Salad Greens

  • 1-2 cups a day (maximum 2 cups or two fistfuls – DO count the carbs)
    Remember a cup is a measurement of volume, grams is a measurement of weight

Never eat corn(a grain, not a veggie), peas, potatoes, sweet potatoes, carrots, or  winter squash as they are very starchy and much higher in carbs.

 

Vegetables
usually eaten raw –
1 cup
grams per 1 cup or as noted) per 100 grams
Cabbage Green Raw 5.2
Savoy raw 4.3
5.8
6.1
Chives 0.1 per TBS 4.3
Greens (beet greens, collards, mustard greens, turnip greens, kale, chard, Etc, raw raw: approx. 6 approx. 5.4
Lettuce, raw Iceberg 1.15
Romaine 0.92
Green Leaf 0.78
Red Leaf 0.63
Boston/Bibb 1
2.9
3.3                              2.79                            2.26


2.0

Parsley, raw Raw 3.8 6.3
Spinach, raw Raw 1.1 3.6
Radishes, raw 3.9 3.4

 

Vegetables:

The carb count for vegetables vary widely. You need to consider what else you may be eating throughout the day to figure out what amount you should eat at any meal.

Vegetable
Usually cooked – 1/2 cup or amount specified
Approx.  grams of Carbs in ½ cup (or  amount specified) Approx. Carbs in 100 grams  

 

 

Adjust the amount you eat at any meal for projected carb intake for the day (remember, only 20 grams per day)

 

– Asparagus, cooked 4 4
– Bamboo shoots,cooked 2.1 1
–Bok Choy  raw 0.7

cooked 1.5

raw 2.2

cooked 1.8

– Broccoli, cooked 6 7
– Brussels sprouts, cooked 6 7
— Cabbage, cooked Green cooked 8.2

Napa cooked 2.2

red boiled 10.4

5.5

2.4

6.9

– Cauliflower, raw/cooked 5.2 4
– Celery, raw

cooked

1.5

6

3

4

— Chives TBs –  0.1 4.3
– Cucumber raw – 1.8 raw –  2.2
— Eggplant Raw – 2.4

cooked – 8.6

5.9

8.7

–Fennel 3.2 7.3
– Green beans (string beans) 4.9 7.9
— Green Onion / Scallions 4.5 6.5
— Kale raw 2.9

cooked 3.9

8.8

5.6

— Kelp Noodles, 4 ounces 1.0
– Mushrooms Brown raw 3.1

White raw 2.3

White cooked 8.3

Oyster raw 5.2

Portobello raw 3.3

Porto cooked 5.4Chanterelle 3.7Enoki  5.1Maitake 4.9Morel 3.4

4.3

3.3

5.3

6.1

3.9

4.4

6.9

7.8

7

5.4

– Okra, cooked 3.6 4.5
— Onion *** use with caution 1 cup sliced 10.7 9.3
– Pepper, green bell, chopped 3.4 raw

4.5 cooked

4.6 raw

6.7 cooked

–Pepper, red bell, cooked 4.5 6.6
–Pepper, Yellow bell, cooked 5.4 6.3
– Rhubarb 2.7 4.5
– Rutabaga (cooked cubed) use sparingly 5.3 6.8
– Snow peas 3.7 7.6
–Spinach, cooked 6.7 3.8
– Sprouts (mung bean &  alfalfa) Alfalfa: 1.6

Mung bean: 6.o

Alfalfa 2

Mung beans 2

– Sugar snap peas 3.05 8
– Zucchini Cooked 4.8

Raw 3.5

2.7

3.1

– Tomatoes  Chopped raw – 3.5

cooked – 4.8

3.9

4

– Turnip Raw 8.4

Cooked 7.9

6.4

5.1

– Wax beans, cooked 4.0 7

Spices:
These tasty little morsels DO have carbs – some quite a bit more than you might think – be sure to count them.
Commercial spice mixes like salt and steak seasonings often have added sugar, be sure to read the label!
Sea salt is preferred to table salt due to its mineral properties

 

 

Spices (dried and ground unless otherwise specified) Carb grams

 in one (1) Tablespoon

Allspice 3.0
Basil 0.9
Black Pepper 2.4
Caraway seed 0.8
Cayenne Pepper 1.6
Cinnamon 1.7
Cloves 1.7
Coriander 0.6
Cumin 2.1
Curry powder 1.6
Fennel seed 0.7
Garlic 5.3
Ginger 3.1
Mace 1.6
Nutmeg 2.0
Onion powder 5.2
Oregano, 0.4
Paprika 1.2
Parsley 0.3
Peppermint, fresh 0.1
Poppy seed 1.2
Poultry Seas 2.0
Pumpkin Pie 3.1
Sage, ground 0.4
Tarragon 2.0
Thyme 1.1
Vanilla Extract 1.6
White Pepper 3.0

 

Beverages:

 

  • Bone Broth*
  • Clear broth
  • Coffee (caffeine spikes some people)
  • Tea (unsweetened)(caffeine spikes some people)
  • Herbal tea (unsweetened)
  • Water
  • Lemon and lime juice in small amounts

 

Snacks:

keep portions small and count the carbs!

Pepperoni slices, Pork Rinds, Ham, Beef, Turkey, Meat roll-ups with cream cheese, Deviled eggs,  Summer Sausage or Salami (less than 1 gram carb)

Pickles – count the carbs!

  • Dill
  • Up to 2 servings a day.
  • Check the labels for carbohydrates and serving size.

Limit These Foods:

Dairy

 

  • Swiss and Cheddar Cheese, Brie, Camembert, Blue, Mozzarella, Gruyere, Cream Cheese, Goat Cheeses  –  Up to 4 ounces per day.
  • Ricotta Cheese – Full Fat only! Suggested up to 2 Tablespoons. (½ cup = 3.8 gr carbs)
  • Cream (Do NOT use milk, it is full of lactose which is a type of sugar) Limit to 2 tablespoons a day – cream does have carbs)
  • Heavy Whipping Cream (HWC) (0.4gr/TB, 6.6gr/cup, 2.8gr/100 grams),
  • Light Cream (0.5gr/TB, 8.8 gr/cup, 3.7 gr/ 100 grams),
  • Full fat Sour Cream (0.5gr /TB)

Unsweetened Almond Milk ( the kind made by Silk or AlmondBreeze – found in the dairy case near the milk) Almond milk is made by soaking almond in water, the liquid that is drained off is “almond milk” .  While there may be tiny traces of almond in it, its very little. There’s 1 gram of carb in a cup so its a fine choice. Must be the unsweetened!!

 

  • Always check the labels; carbohydrate count should be less than 1 gram per serving. (NEVER eat processed cheeses like Velveeta – pkg will say processed, or cheese food
  • Cheeses
  • All hard and soft cheeses: ( 1 ounce = 1 gram carb)
  • Cream cheese ( 1 ounce = 1 gram carb)
  • Unsweetened full fat yogurt (No more than 4 ounces = 4.5 grams, use sparingly)

 

  • Mascarpone cheese (0.6 grams carb per ounce)
  • Mayonnaise
  • Up to 3 tablespoons a day.
  • Homemade is best

 

  • Check the labels of store brands for sugars and bad oils

If you can manage it, raw milk or organic products are best.  Also dairy proteins (whey and casein) are insulinogenic (they cause an insulin spike), so if you’re having trouble losing weight or getting into ketosis, limit these or do not use them..

Other Foods:

Fatty Vegetables & Other Items

  • Hass Avocado from California – (has black pebbly skin, is actually a fruit :))- ½ per day – test around this, may need to reduce to a few slices. It does contain healthy fat, but also has some carbs – do count them! (1 whole hass avocado has at least 11.8 grams of carbs, 100 grams = 8.6. but they do have a lot of very healthy fat)
  • Olives (Black or Green): – Up to 6 a day. (Small olives have 0.2 grams each)

Condiments count the carbs!

  • Lemon/Lime Juice: Limit to 2 teaspoonfuls a day. (1 fluid oz has 2.63 grams)
  • Ketchup: get the low sugar type (Heinz) or make your own ( 1Tablespoon has 4.5 grams of carbs!)

 

4. Sweeteners: Wean Off within the first two weeks!

Artificial sweeteners have been shown to cause an insulin response; This may not show on your meter, but this contributes to the progression of Diabetes. Excess insulin in the body causes cravings, weight gain, and inflammation. You are encouraged not to use artificial sweeteners or to wean yourself off of them as soon as possible.

5. RESTRICTED: Do Not Eat The Following Foods!

  • NO margarine or other hydrogenated oils that contain trans fats – Unhealthy!
  • NO“lite” or “low fat” dressings – these have sugar added.

On this lifestyle, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. 

  • SUGARS: Simple carbohydrate  (see files in group for more names for sugar)
    • – NO White sugar
    • – NO Brown sugar
    • – NO Honey
    • – NO Maple syrup
    • – NO Molasses
    • – NO Corn syrup
    • – NO Beer (contains barley malt)
    • – NO Milk (contains lactose)
    • – NO Flavored yogurts ( have a lot of sugar)
    • – NO Fruit juice
    • – NO Fruit other than a very few berries (2 or 3 at most)

 

  • STARCHES: “complex” carbohydrate
    • – NO Grains (not even “whole” grains),
    • – NO Rice
    • – NO Cereals or Oatmeal
    • – NO Flour
    • –  NO Corn (this is a grain, not a vegetable)
    • – NO Cornstarch
    • – NO Breads
    • – NO Pastas
    • – NO Muffins
    • – NO Bagels
    • – NO Crackers
    • – NO Beans and peas (pinto, lima, kidney, peas etc)
    • – No Root Vegetables – particularly carrots, parsnips, potatoes
    • – No Winter Squash
    • – No Peanuts or Peanut Butter (Peanuts aren’t really nuts, they’re legumes)

 

Quantities: how much can I eat?

  • ALWAYS Eat when you are hungry; ALWAYS STOP before you are full.
    Don’t eat more than will satisfy you. Always ask yourself, am I hungry or do I just want to put something in my mouth?
  • Keto will normally cause a natural fasting schedule for you. Follow your body’s signals.
  • Learn to listen to your body. A ketogenic diet has a natural appetite-reduction effect that will ease you into the consumption of smaller and smaller quantities comfortably.
  • You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings. It isn’t that calories don’t count, it’s that keto will lead you to eat less over time
  • Many people find that if they don’t eat in the morning their blood sugar will continue to rise. For some, just coffee with cream will stop this. Experiment.

 

MORE INFO ON ITEMS ABOVE:

You may find this list will answer many questions for you!

Fat and Oils: Do not use vegetable oils that are high in polyunsaturated Omega-6 fatty acids. The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation and  will make you sick if they are your only fat source.  In addition, cooking with them is not recommended.Some polyunsaturated fats are essential: Omega 6 fats (different from the fatty acids above) and Omega 3 fats . Your intake of Omega 6 and Omega 3  should be balanced. You only need about a teaspoon a day. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are an important part of a low carb lifestyle. If you don’t like seafood,  consider taking small amounts of  fish oil or krill oil supplement for Omega 3s.

Saturated and monounsaturated fats such as butter, coconut oil, avocado and egg yolks are tolerated well by most people, but if you’re introducing an oil you haven’t used before, you should start with a small amount to make sure it doesn’t upset your stomach. These fats are more chemically stable and are less inflammatory.

Fats and oils can be used in cooking as well as by simply drizzling
them over foods. As you learn this lifestyle, it will become a habit
to add these good fats at each meal.

Never use hydrogenated fats such as margarine! For cooking,  use
non-hydrogenated lard, beef tallow, coconut oil, ghee or olive oil
for frying since they have high smoke points.

Meats: It’s important to remember that this is a moderate
 protein lifestyle.  The amount of protein to be eaten varies from
person to person depending on their ideal weight.  In a diabetic,
excess protein may be converted to glucose (lookup
gluconeogenesis). If you are an athlete, you will need more protein.
If you aren’t an athlete, don’t try to become one during these first
30 days! Once fat adapted, exercise is encouraged. For now, keep to
your normal activity level.
After becoming fat adapted, your protein and fat levels may need to be
tweaked, but for this beginning period, follow these macros.

To measure your protein, think of the size of your palm – or
approximately the size of a deck of cards at each meal.
The  usual macros  for this lifestyle are 75-80% Fats, 15-20%
Protein, and 5% Carbohydrates each day. Your actual macros
may need to be tweaked once  you are in fat burning mode.

Try to find fatty cuts of meat – they contain less protein and
more fat. You are not required to eat organic or grass fed foods,
but if possible, they are a healthier choice. They minimize
bacteria, antibiotic and steroid hormone intake.

Go to www.eatwild.com or www.localharvest.org for information on local
sources of grass fed meats and poultry.

Limited Foods
Some foods have more of an impact than others.
Foods on the “limited” list can stall weight loss or interfere
with blood sugar control.
  

For those who live in the U.S.:
Food companies are allowed to put 0(zero) grams of carbs on their packaging
as long as the actual count per serving is less than 1/2  gr.
That means there can be 0.4 grams in a serving and they don’t have
to tell you!
If the amount is less than 1 gram, they’re allowed to simply put <1. (less than one)

Sweeteners: Many of the powdered sweeteners, like Splenda
(sucralose) for example, have dextrose or maltodextrose added to the package.
Dextrose is  sugar!! (oxymoron? I think so!)
Only use liquid sweeteners, if  you must use sweeteners at all and work toward
weaning off of them.
Be aware that sweeteners  cause an insulin response which, over time, may
worsen your  Insulin Resistance.

Re: posting ANY recipe: Don’t post recipes that aren’t Keto. If any ingredient is questionable, please note that. Also note if it is Advanced
List.

What does it mean to be FAT ADAPTED? When you follow Keto, you change your body’s fuel from sugars (carbs) to fat. It takes a period of time for your body to adjust to this. Once fat adapted, you will feel energized, have less inflammatory problems, will find blood sugars lowered significantly, and will lose weight, if needed.

Re: Giving Advice: Please be sure the advice you give anyone who is new fits their first 30 days!

LINKS

These resources will help you understand this lifestyle and may answer many questions that you may have.

Depending on what type of device you’re using, the links below may behave differently. Some devices will allow you to click the link and be taken to the file. Others may show the link below the text, and then you just need to click on that. If the link doesn’t work, simply copy and paste it into your browser.

*Bone Broth, what’s the big deal?
It helps heals your gut, helps joints remain supple, reduces  inflammation, improves healing from common colds, is incredibly nutritious, and is excellent for bones and teeth! It also contains magnesium, calcium, and other minerals your body needs.
Click the following for recipes for Bone Broth:
How to Make Chicken Bone Broth
How to make Beef Bone Broth
How to make Asian Bone Broth

Are you worried about fats and your cholesterol? Here’s some helpful links for you:
The Very Important Triglyceride/HDL RATIO!

Accused of a Crime That Never Took Place – LCHF on Trial

The Grave Dangers of Statin Drugs and the Surprising Benefits of Cholesterol

Why Cholesterol May Not Be the Cause Of Heart Disease | Mark Hyman, MD

The Cholesterol Myth – and what to do about it?

Dietitian Dr Trudi Deakin says ‘my diet is 82% FAT and I’ve never been healthier’ |

Lt. Frederick Schwatka and low-carb adaptation – The Blog of Michael R. Eades, M.D.

Are you Type 1?
There’s a great group on fb that many T1 members also belong to.
Here’s the link to Type1Grit

The following videos have great LCHF info – sometimes these people’s food items may vary from our list – please don’t follow those suggestions. Their foods are for people who are not diabetic! But their information on the science of LCHF is stellar!
INSULIN: I’ve been prescribed insulin and I am so confused! Here’s help:
https://lowcarbrn.wordpress.com/diabetes/using-insulin/

Bob Briggs
facebook page at www.facebook.com/pages/Butter-Makes-Your-Pants-Fall-Off/729423200450759

Bob’s videos on YouTube:

www.youtube.com/channel/UCiue5Soilcbqp3XS2c1P1PA

Dr Sarah Hallberg
www.facebook.com/Dr.SarahHallberg https://www.facebook.com/Dr.SarahHallberg

Teaching people to be healthy through low carb living!

Click here for: Dr Hallberg’s Videos https://www.youtube.com/channel/UC61A-gdOvrzm4xGsZPMMuOA

Want to track your macros(percentage of fats/protein/carbs)? Here are links to the most used web based trackers:

Cronometer
Fat Secret
My Fitness Pal

I am not a medical practitioner and this is not medical advice.


 

Food List created by Susan Hawthorne copyright 2015
KetoStyle Basics: https://learnketo.wordpress.com/
KetoStyle Pinterest: https://www.pinterest.com/MyKetoStyle
KetoStyle Facebook Group: https://www.facebook.com/groups/LearntoKeto/

 

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