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