Cheeses

Butter

Steak

Shrimps

Prime Rib

Lobster

Roast Beef

Chicken

Duck

Fish

Halibut



Trout



Salmon



Tuna

Lamb

Pork

Bacon

Ham

Eggs

Beef

Abalone

Hamburger

Crab

Filet Mignon

Oysters

Oils (Olive Oil, Flaxseed oil, etc.)

Salt, Pepper, Soy Sauce

Spinach

Lettuce

Mustard Greens

Celery

Tea

Coffee

Mustard

Brussel Sprouts

Cabbage

Bok Choy

Cucumbers

Asparagus

Mushrooms

Broccoli

Olives

Green Beans

Heavy Cream

Capsicum

Onions

Avocadoes

Kale

Nuts

Sugar

Bread

Carbs

Pasta



Rice



Wheat



Lentils



Beans



Potatoes)

Cookies

Doughnuts

Potato Chips

Pretzels

Bagels



All carbs get broken down into sugar in the body. When you eat healthier carbs, however, this process occurs gradually. Simple carbs, which are found in many processed foods, cause this to happen quickly.

Eating pure sugar – e.g. candy, cookies, pastries, other sweets – gives you the sugar spike directly. From the standpoint of the Ketogenic Diet, this is the worst possible outcome!

All sugars are not equal. Fruit, for example, contains fructose, or natural sugar. Fruits are often listed as healthy foods, and they are certainly preferable to foods containing processed sugar.

However, even fruit must be severely restricted with the Ketogenic Diet.





You have to watch what you put on or in your food, as well as the main dish itself. An obvious example would be putting sugar in your coffee or tea.

When applicable, I will remind you of this in the meal plan, but you may have your own favorite toppings. Remember that commercial brands of ketchup, tomato sauce and salsa (and many other popular sauces) contain sugar.





The problem is, many “mixed nuts” contain mainly peanuts. If they are salted, they can also be a little addictive. Since there are so many other varieties of nuts that are better for you, why not just stick to those?

Remember: Quantity Counts When Snacking!

Another thing you have to pay attention to when snacking is serving size. This is true for regular meals as well, but with snacks people often “graze” and don’t really watch their servings. This is something you have to be especially careful about at parties, buffets or anyplace where snacks are generously available.

Nuts, such as almonds, cashews and walnuts are healthy sources of fat and protein. They are not, however 100% carb free. That’s why in the snack suggestions, it says a “few” or “handful” of nuts. If you eat large quantities of them, it will undermine your Ketogenic Diet.









You can mix and match the meals above and get a good Ketogenic fat burn going where you may notice rapid weight loss.You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect.