The keto diet has been one of the most talked-about health trends in the past year. The low-carb, high-fat diet induces a state of ketosis in your body, creating ketones that burn fat instead of the glucose converted from carbohydrates. In other words, the keto (short for ketogenic) diet forces your body to burn fat instead of sugar, which can lead to potential weight loss.
Coaching the ketogenic lifestyle the last 2 years, I’ve learned a lot. My food list may not be the same as your food list. It is all trial and error when it comes to individuals and what they can handle. For example, I cannot tolerate too much diary and cheese where others may be just fine consuming this in large amounts.
Some keto-goers can eat a “carnivore” keto diet and be 100% happy with that and then there’s coaches like me who have to eat loads of veggies to ensure I’m getting the vital micronutrients our bodies need each day.
What about alcohol and ketosis? I have my own take on alcohol and I do limit my intake just because the adverse effects it has on my mood and anxiety but some can drink alcohol just fine. Just know that when alcohol is present in the body, your ketone production takes a back seat. Your body will process alcohol and put ketone production on hold until it’s out of your system.
Here’s a great starter food list if you’re just looking to start somewhere.
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Make sure to check the files section of the group! There are tons of done-for-you plans to follow!!
So which foods can you eat and which ones should you avoid? If you’re curious about trying the keto diet, read through for a helpful guide on everything you can and can’t eat.
– Meats: ZERO CARBS
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/ Lobster- Go crazy, use lots of butter!
-Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta- Freezes well, very versatile
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz.
– Vegetables: No potatoes! Get your carbs from veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avacado- Awesome source of natural fat!
• Brussels sprouts
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Peppers- Jalepeño, banana, green/ red/ yellow/ orange bell
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!!
• Celery- Great with cream cheese or all natural peanut butter!
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use somewhat sparingly, to taste
– Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Lemon/ Limes- Adds great flavor!
– Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Pecans/ Brazil (4g)
• Macadamia (5g)
• Hazelnut/ Walnut/ Peanut (7g)
• Pine (9g)
• Almond (10g)
• Pistachio (18g)
• Cashew (27g)
– Oils/ Fats
• Coconut Oil
• Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine
• Olive Oil
• Bacon/ sausage grease
• MCT oil- easily ordered online/ in specialty stores
-Dressings/ Condiments/ Fats
• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!
• Mayo- Natural/ organic is best, but I use Hellmann’s all the time.
• Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup
• G. Hughes brand sugar free BBQ sauce
• Yellow/ Spicy Brown Mustard
• Soy sauce
• Hot sauce
– Liquids: Use as base for sauces/ soups
• Heavy Whipping Cream (HWC)
• Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome!
• Hard boiled eggs
• Slim Jims/ jerky (watch carbs)
• Homemade cheese its/ tortilla chips
• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)
• WATER- Lots of it!
• Crystal Light- Tons of options and very convenient!
• Tea with stevia
• Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint *BOOM* Homemade creamer!
– Alcoholic Beverages on the keto diet
• Beers (grams of carbs per 12 oz serving)
Bud Select 55 (1.9)
MGD 64 (2.4)
Rolling Rock Green Light (2.4)
Michelob Ultra (2.6)
Bud Select (3.1)
Beck’s Premier Light (3.2)
Natural Light (3.2)
Michelob Ultra Amber (3.7)
Coors Light (5)
Amsterdam Light (5)
Bud Light (6.6)
Miller Light (3)
Truly Spiked Seltzer (2)
White Claw (2)
- Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
- • Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)
• Stevia drops (0g)
• Erythritol (0g)
• Truvía (0g)
• Monkfruit (0g)
– Other common Ingredients I use
• Almond flour
• Spices: Garlic powder, onion powder, parsley, cumin, cayenne, salt, pepper, paprika, Basil, thyme, rosemary, red pepper flakes,
• Cocoa Powder
• Natural Peanut butter
• Sugar free chocolate chips
• Sugar free maple syrup
Download the updated Ultimate Keto Food List Here:
Keto Support & One on One Coaching
How To Start A Ketogenic Diet
What are our favorite products to help with getting into ketosis quick?
Our philosophy: NO. You do not “need” products to get into ketosis. A nutritional ketosis can be achieved easily for many. HOWEVER. Not everyone has willpower just hiding in their back pocket. You get me? Some WILL cave during their transition period. Some will NOT start back up after a cheat because they get in their own head and tell themselves that they just can’t do it. It’s such an ugly circle of self doubt! Use supplements to your advantage!! That’s what SUPPLEMENTS are made for!
Supplement: (def) TO HELP SUPPLEMENT OTHER EFFORTS!
I’ve been doing this a long time, and if I wouldn’t of learned to use them correctly, I probably wouldn’t of been as successful as I was starting out. Stop struggling to make this work and put the supplements to use. They will also help deliver more energy to cells and assist with fat burning in the process and strengthen your results. Our supplements were designed to help you make the right food choices with ease. They take away those carb cravings (especially during the first week of transitioning into a ketogenic lifestyle). We are second to none when it comes to appetite control, energy, and detox.
Our favorite supplements below will help with:
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The Keto Starter Pack
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Toni Sweeney is a Triple Certified Ketogenic Diet and Primal Health Coach and weight loss expert who personally lost 80 pounds while making a total lifestyle change. The founder of TS Transformations, her formulas and plans has helped thousands of women lose weight and keep it off forever.