Foods You Can Eat

Meat & Seafood

Grass-fed meat if possible: (Beef, lamb, venison, veal)

Organic Pastured Chicken, Turkey and Pork (if possible)

Crab, Mussels, Lobster, Octopus, Prawns, Scallops

Duck, Goose and Quail

Wild caught Fish

Sausage and Bacon (without fillers)

Gelatin

Grass-fed Offal

Dairy (full fat where possible)

Cottage Cheese

Cream Cheese

Hard Cheese

Eggs

Greek Yoghurt 

Halloumi Cheese

Heavy (whipping) Cream

Mozzarella Cheese

Ricotta Cheese

Unsweetened Almond Milk

Unsweetened Coconut Milk

Ghee, Lard, Butter

Coconut Oil, Butter, Cream, Milk

Parmesan

Healthy Fats

Saturated (pure pastured lard, grass-fed butter, chicken fat, duck fat, goose fat, clarified butter/ghee, butter and coconut oil)

Monounsaturated (avocado, macadamia, olive oil)

Polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)

Nuts and Seeds

Almonds

Brazil Nuts (no more than 3 a day due to high selenium levels)

Chia Seeds

Flaxseeds

Hazelnuts

Hemp Seeds

Macadamia nuts

Peanuts (in moderation)

Pecans

Pine Nuts

Pumpkin Seeds

Sesame Seeds

Sunflower Seeds

Walnuts

Fruit and Vegetables

Alfalfa Sprouts

Asparagus

Avocados

Bean Sprouts

Beetroot (In moderation)

Bell Peppers

Blackberries

Blueberries

Broccoli

Brussel Sprouts

Cabbage

Carrots (in moderation – avg carbs)

Cauliflower

Celery

Chicory

Coconut

Courgettes

Cranberries

Cucumbers

Fennel

Garlic (in moderation)

Grapefruit (in moderation – avg carbs)

Green Beans (in moderation)

Herbs

Lemons

Limes

Mushrooms

Okra

Olives

Onions (in moderation)

Pears (in moderation – avg carbs)

Pickles

Radishes

Raspberries

Rhubarb

Salad Greens

Spring Onions

Sugar Snap Peas

Strawberries

Tomatoes (in moderation)

Watermelon (in moderation – avg carbs)

Beverages and Condiments

Water

Coffee (black or with cream or coconut milk)

Tea (black or herbal)

Pork Rinds (crackling for “breading”)

Mayonaise

Mustard

Pesto

Bone Broth

Pickles

Fermented Foods (kimchi, sauerkraut, kombucha)

All Spices and Herbs

Lemon Juice

Lime Juice

Whey Protein (beware of additives, artificial sweeteners, hormones and soy lecithin)

Egg White Protein

Gress-Fed, Hormone-Free Gelatin

Alcohol

Dry red wine, dry white wine, and spirits (unsweetened)  But avoid for weight loss and use only during weight maintenance.

 

Baking Ingredients

Almond Flour

Ground Almonds

Coconut Flour 

Stevia

Erythritol – this is a type of sugar alcohol – a class of naturally occurring compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar.  It’s up to 80% as sweet as regular sugar, yet it contains only 5% of the calories at just 0.2 calories per gram.  Additionally, though erythritol has 4 grams of carbs per teaspoon (4 grams), studies show that it may help lower blood sugar levels in your body.  Moreover, due to its smaller molecular weight, it typically doesn’t cause the digestive issues associated with other types of sugar alcohols.  Erythritol is used in both baking and cooking and can be subsituted for sugar in a wide variety of recipes.  Keep in mind that it tends to have a cooling mouth feel and doesn’t dissolve as well as sugar, which can leave foods with a slightly gritty texture.  For best results, swap about 1 1/3 cups (267 grams) of erythritol for each cup (200 grams) of sugar.

Monk Fruit Sweetener – As its name implies, monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to Southern China.  It contains natural sugars and compounds called mogrosides, which are antioxidants that account for much of the sweetness of the fruit.  Depending on the concentration of mogrosides, monk fruit sweetener can be anywhere between 100-250 times sweeter than regular sugar.  Monk fruit extract contains no calories and no carbs, making it a great option for a keogenic diet.  The Mogrosides may also stimulate the release of insulin, which can improve the transportation of sugar out of the bloodstream to help manage blood sugar levels.  Be sure to check the ingredients label when buying monk fruit sweetener, as monk fruit extract is sometimes mixed with sugar, molasses or other sweetneners that can alter the total calorie and carb content.  Monk fruit sweetener can be used anywhere you would use regular sugar.  The amount you use can vary between different brands based on what other ingredients may be included.  While some recommend subsitituitng using an equal amount of monk fruit sweetener for sugar, others advise cutting the amount of sweetener in half.

Xylitol – This is another type of sugar alcohol commonly found in products like sugar-free gum, sweets and mints.  It’s as sweet as sugar but contains just 3 calories per gram and 4 grams of carbs per teaspoon (4 grams).  Yet, like other sugar alcohols, the carbs in xylitol don’t count as net carbs, as they don’t raise blood sugar or insulin levels to the extent sugar does.  Xylitol can be easily added to tea, coffee, shakes or smoothies for a low-carb kick of flavour.  It also works well in baked goods but may require a bit of extra liquid in the recipe, as it tends to absorb moisture and increase dryness.  Because xylitol is as sweet as regular sugar, you can exchange it for sugar in a 1:1 ratio.  Note that xylitol has been associated with digestive problems when used in high doses, so scale back your intake if you notice any adverse effects.

Psyllium Husk