You’ve heard by now that diets with low level of carbohydrates are very effective for weight loss. Also they have positive impact on many diseases such as Alzheimer’s, diabetes, cancer and epilepsy. The ketogenic diet is based precisely on the principles of a low carbohydrate intake. Daily recommended carbohydrates intake is 20-50 grams. Although every diet with less then 100 grams of carbohydrates per day is low-carb diet, but so many carbs wont allow your body to come into a state of ketosis.
WHAT IS KETOSIS ?
When you don’t get enough carbohydrates, your body begins to seek another source of energy for your muscles. In the absence of glucose, it starts to burn fat and use them as fuel. When this happens, you actually bring your body into a state known as ketotis. And then begins the process of your weight loss.
THE COMPLETE KETOGENIC DIET FOOD LIST :
VEGETABLES
Try to avoid root vegetables and stick to the green leafy vegetables
- Arugula (Rocket)
- Artichokes
- Asparagus
- Bell Peppers
- Bok Choy
- Broccoli
- Brussels Sprouts
- Butterhead Lettuce
- Cabbage
- Carrots
- Cauliflower
- Celery
- Chard
- Chicory Greens
- Chives
- Cucumber
- Dandalion Greens
- Eggplant (Aubergine)
- Endives
- Fennel
- Garlic
- Jicama
- Kale
- Kohlrabi
- Leeks
- Leafy Greens (Various Kinds)
- Lettuce
- Mushrooms (All Kinds)
- Mustard Greens
- Okra
- Onions
- Parsley
- Peppers (All Kinds)
- Pumpkin
- Radicchio
- Radishes
- Rhubarb
- Romaine Lettuce
- Scallion
- Shallots
- Seaweed (All Sea Vegetables)
- Shallots
- Spaghetti Squash
- Spinach
- Swiss Chard
- Tomatoes
- Turnip Greens
- Watercress
- Zucchini
FRUITS
Most fruits are forbidden on a ketogenic diet. Some small amount are allowed but you need to watch out.
- Avocado
- Blackberry
- Blueberry
- Cranberry
- Lemon
- Lime
- Olive
- Raspberry
- Strawberry
MEATS
- Alligator
- Bacon
- Bear
- Beef
- Bison
- Chicken
- Deer
- Duck
- Elk
- Goat
- Goose
- Horse
- Kangaroo
- Lamb
- Moose
- Pheasant
- Pork
- Quail
- Rabbit
- Reindeer
- Salami
- Sausages
- Sheep
- Snake
- Turkey
- Veal
- Wild Boar
- Wild Turkey
LEGUMES
- Green Beans
- Peas
FATS
- Avocado Oil
- Cocoa Butter
- Coconut Oil
- Duck Fat
- Ghee
- Lard
- Macadamia Oil
- MCT Oil
- Olive Oil
- Palm Shortening
- Red Palm Oil
- Sesame Oil (small amounts)
- Tallow
- Walnut Oil (small amounts)
FISH
- Anchovies
- Bass
- Cod
- Eel
- Flounder
- Haddock
- Halibut
- Herring
- Mackerel
- Mahi Mahi
- Mackerel
- Orange Roughy
- Perch
- Red Snapper
- Rockfish
- Salmon (including Smoked Salmon)
- Sardines
- Tilapia
- Tuna (including Albacore)
- Sole
- Grouper
- Turbot
- Trout
- Shark
SHELLFISH AND OTHER SEAFOOD
- Abalone
- Caviar
- Clams
- Crab
- Lobster
- Mussels
- Oysters
- Shrimp
- Scallops
- Squid
DRINKS
- Almond milk
- Broth
- Cashew Milk
- Club Soda
- Coconut Milk
- Coffee
- Herbal Teas
- Lemon Juice and Lime (small amounts)
- Tea
- Water
NUTS AND SEEDS
- Almonds
- Hazelnuts
- Macadamias
- Pine nuts
- Pistachios
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
- Walnuts
HERBS AND SPICES
- Sea salt
- Black Pepper
- White Pepper
- Basil
- Chili Powder
- Curry Powder
- Cumin
- Oregano
- Thyme
- Rosemary
- Turmeric
- Parsley
- Cinnamon
- Cloves
- Ginger
DAIRY
- Ghee
LOW CARBS FOODS TO AVOID
- Sugar Alcohols
- Blue cheese salad dressing
- Canola, Sunflower seeds or vegetable oils
- Low-carb gluten-containing foods
- Peanut butter
- Diet sodas
- Soy products
