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foods allowed in the ketogenic diet

Here is the list of foods allowed for the ketogenic diet. If you consume only the permitted foods, it will be easy to not exceed the recommended 20g of carbohydrate per day.Don’t limit your intake of green vegetables. Your body needs the fiber and nutrients, especially the potassium, which they contain.

Meats:

foods allowed in the ketogenic diet

 0 g of carbohydrate

foods allowed in the ketogenic diet

Always buy grass-fed meat that is hormone-free and antibiotic-free. Pick up your meat directly from the farm. Grass-fed farmed meat has a better omega-3 / omega-6 ratio, meat too rich in omega-6 will cause inflammation. You can eat the fat and the skin without remorse. (Why should we choose grass-fed meat?)

  • Lamb
  • Bacon ( Choose bacon that is nitrite-free and contains no carbohydrates.)
  • Beef
  • Duck
  • Turkey
  • Chicken
  • Pork
  • Sausages ( Must contain meat and spices only. Make sure they are free of sugar and gluten.)

All meats are allowed if they do not contain sugar or chemicals

Fish and seafood :

foods allowed in the ketogenic diet

Choose wild- caught fish and seafood . Avoid farmed fish and seafood, they contain too much omega-6 (source of inflammation).

All fish and seafood are permitted.

g carbohydrate / cup

  • Crab 0 g
  • Shrimps 0 g
  • Snail 6 g
  • Sole fillet 0 g
  • Lobster 2 g
  • Mussels 6 g
  • Sardine 0 g
  • Salmon 0 g
  • Tuna 0 g
  • Trout 0 g

Eggs:

foods allowed in the ketogenic diet

1 g of carbohydrate

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Fat:

foods allowed in the ketogenic diet

0 g of carbohydrate

  • Butter
  • Coconut cream
  • Ghee (clarified butter)
  • Animal fat
  • Duck fat
  • Avocado oil
  • Coconut oil
  • Extra virgin olive oil
  • Macadamia nut oil
  • Mayonnaise ( Homemade or make sure it contains permitted oils).
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Dairy products:

Always choose fatty dairy products. g carbohydrate / cup

  • Butter 0 g
  • 35% cream 7 g
  • Feta 6 g
  • Cream cheese 9 g
  • Ghee (clarified butter) 0 g
  • Plain Greek yogurt 11 g
  • All high fat cheeses are allowed.

Plant milks:

g carbohydrate / cup

  •  Unsweetened almonds 2 g
  • unsweetened coconut 1  g
  • unsweetened cashew milk 1  g

Vegetables:

foods allowed in the ketogenic diet

No potato, sweet potato, and some squash, …

g carbohydrate / cup

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  • Asparagus 2 g
  • Eggplant 2 g
  • Avocado 3 g
  • Broccoli 4 g
  • Celery  g
  • Mushrooms 2 g
  • Cabbage 3 g
  • Brussels sprouts 5 g
  • Cauliflower 3 g
  • Kale (kale) 5 g
  • Cucumber 2 g
  • Zucchini 3 g
  • Spaghetti squash  8 g
  • Spinach 0 g
  • Green beans 4 g
  • Lettuce 1 g
  • Olives 4 g
  • Onions 7 g
  • Peppers 6 g
  • Snow peas 3 g
  • Radish 2 g
  • Tomato 5 g

Fruits:

  g carbohydrate / cup

  • Blueberries 18 g
  • Lemon / Lime 20 g
  • Strawberries 9 g
  • Raspberries 7 g
  • Blackberries 6 g
  • Coconut 5 g

Sugars:

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g carbohydrate / cup

  • Erythritol 0 g
  • Stevia 1 g
  • Swerve 0 g

Nuts :

 g carbohydrate / cup

  •  Almonds 13 g
  • Almond butter  24 g
  • Hazelnut 9 g
  • Walnuts 8 g
  • Macadamia nuts 6 g
  • Brazil nuts 6 g
  • Pecans 4 g

Seeds:

g carbohydrate / cup

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  • Hemp 0 g
  • Chia 14 g
  • Pumpkin 6 g
  • Linen 3 g
  • Sesame 12 g
  • Sunflower 12 g

Flours and powders:

g carbohydrate / cup

  • almonds 24 g
  • coconut 36 g
  • All nut flours
  • Cocoa powder 0 g
  • Psyllium powder 0 g

Beverages:

0 g of carbohydrate

  • Teas and herbal teas
  • Coffee with cream or butter, no milk
  • Mineral water (Perrier)
  • Water
  • Carbonated water (Pure Life)

To be consumed only occasionally and in moderation: 

ALCOHOL:

0 g of carbohydrate Alcohol blocks keto-adaptation and fat burning.

  • Brandy
  • Dry red wine (2g of carbohydrate per liter)
  • Dry white wine (2g of carbohydrate per liter)
  • Rum
  • Tequila
  • Vodka
  • Whiskey
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Sweets:

g carbohydrate / cup

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  • Dark chocolate 70% or more  69 g

Nuts :

g carbohydrate / cup

  • Cashews (Cashew) 35 g
  • Peanuts 9 g (rich in omega-6, source of ignition)
  • Peanut butter 35 g  (rich in omega-6, source of inflammation)
  • Pistachios 21 g

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