If you are like me, you might be troubled by headlines from the experts calling KETO diet the worst among a wide range of diets on the market.
What lead them to that conclusion?
As we know KETO is a high fat diet, in fact 70% of your daily calorie intake is fat. They claim that you give up carbs, beans and fruit. Is that true? Do you have to give up all that they claim you do?
In one of my very first blog “Keto diet – Is it for me”, I mentioned that there are many varieties of this diet. In fact I listed 8 in my blog. Here are a sampling food list contained in the combined diets.
Keto Fat Sources List
- Avocados/avocado oil
- Macadamia nut oil
- Extra-virgin olive oil
- Sesame seed oil
- Heavy cream
- Flaxseeds/flaxseed oil
- Butter and clarified butter (ghee)
- Coconut oil
- Nut butter (peanut butter, almond butter, cashew butter, etc.)
- Coconut milk and unsweetened coconut flakes
- Fresh cheese (mozzarella, bleu, cheddar, Swiss, etc.)
- Fresh/canned olives
- Raw nuts/seeds
- MCT oil/MCT powder
| Keto Fat Sources | Calories | Fats (g) | Net Carbs (g) | Protein (g) |
| Macadamia Nuts (1 oz.) | 203 | 22 | 1 | 2 |
| Brazil Nuts (1 oz.) | 182 | 19 | 2 | 4 |
| Pecans (1 oz.) | 191 | 21 | 2 | 3 |
| Almonds (1 oz.) | 164 | 14 | 3 | 6 |
| Hazelnuts (1 oz.) | 178 | 18 | 1 | 5 |
| Heavy Cream (1 oz.) | 100 | 12 | 0 | 0 |
| Fresh Cheddar Cheese (1 oz.) | 105 | 9 | 0 | 6 |
| Coconut Oil (1 oz.) | 130 | 13 | 0 | 0 |
| Extra-Virgin Olive Oil (1 oz.) | 130 | 13 | 0 | 0 |
Low-Carb Vegetables and Fruits Shopping List
Listed below, you’ll find a visual selection of fruit and veggies that are frequently eaten on a ketogenic diet plan. Keep in mind that the greater the number of carbohydrates, the less you will wish to take in.
- Artichoke
- Asparagus
- Bean sprouts
- Beans (green or string)
- Beets
- Berries (any variety)
- Broccoli
- Broccolini
- Brussels sprouts
- Cabbage (green, red, Nappa, bok choy, etc.)
- Cauliflower
- Celery
- Cucumber
- Grapefruit
- Jicama
- Kimchi
- Kiwi
- Leaks
- Leafy greens (arugula, spinach, mustard, collard, kale, etc.)
- Lettuce (iceberg, butter, red/green leaf, romaine)
- Okra
- Pears
- Radishes (daikon, white icicle, etc.)
- Rutabaga
- Sauerkraut
- Sea plants (kelp, nori, etc.)
- Sprouts
- Turnips
- Water chestnuts
- Watermelon
| Keto Vegetable/Fruit Sources | Calories | Fats (g) | Net Carbs (g) | Protein (g) |
| Broccoli (4 oz.) | 35 | 0 | 4 | 3 |
| Spinach (6 oz.) | 25 | 0 | 1 | 3 |
| Cabbage (4 oz.) | 30 | 0 | 4 | 1 |
| Cauliflower (6 oz.) | 40 | 0 | 6 | 5 |
| Romaine Lettuce (6 oz.) | 30 | 1 | 2 | 2 |
| Green Beans (6 oz.) | 25 | 0 | 4 | 2 |
| Blackberries (4 oz.) | 45 | 1 | 5 | 1 |
| Raspberries (4 oz.) | 40 | 1 | 4 | 1 |
Keto Sweeteners List
- Pure stevia
- Erythritol
- Monk fruit extract
- Inulin-FOS
Keto Seasonings, Condiments, and Sauces List
- Raw unsweetened cacao powder
- Bone Brothand stocks (chicken, beef, etc.)
- Flavor extracts (vanilla, banana, almond, etc.)
- Hot sauce
- Soy sauce
- Mayonnaise
- Ketchup (no sugar added variety)
- Herbs, dried or fresh (basil, cilantro, thyme, oregano, etc.)
- Horseradish sauce (unsweetened)
- Spices, dried or fresh (paprika, ground pepper, cinnamon, nutmeg, etc.)
- Vinegar, low-sugar selections (apple cider, balsamic, rice, etc.)
- Lemon/lime juice
- Low-Carb salad dressings
- Mustard (dijon, yellow, brown, spicy)
- Salsa (no sugar added)
Just look at a sample meal plan from my FREE BOOK.
Breakfast.
Pancake (Who don’t love delicious pancakes?)
Serves: 4 Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes
INGREDIENTS
– ½ cup almond flour – 3 eggs – ½ tsp cinnamon – 1 tablespoon butter – ½ cup cream cheese
DIRECTIONS
1. Place all ingredients in a bowl and mix using a blender 2. In a frying pan pour 2-3 tablespoons of pancake mixture and cook for 1-2 minutes per side 3. Remove and top with cinnamon or butter
Lunch
KETO POTOTO SALAD
Serves: 1 Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 1 cauliflower – 1 tablespoon mustard – 1 tsp celery seeds – ½ tsp salt – ½ cup celery – 1 tsp dill – ½ cup sour cream – ½ cup mayonnaise – 2 stalks green onions – 2 hard boiled eggs – 1 tablespoon white vinegar
DIRECTIONS
1. In a bowl prepare dressing by whisking together sour cream, celery seed, salt, mayonnaise, vinegar and mustard 2. In another bowl mix salad ingredient, pour dressing and mix well. 3. Sit for a few minutes and enjoy.
Dinner
BUFFALO KETO CHICKEN TENDERS
Serves: 2 Prep Time: 10 Minutes
Cook Time: 30 Minutes
Total Time: 40 Minutes
INGREDIENTS
– 1 lb. chicken breast tenders – 1 cup almond flour – 1 egg – 1 tablespoon heavy whipping cream – 5 oz. buffalo sauce – salt
DIRECTIONS
1. Preheat oven to 325 F 2. Season chicken with salt, pepper and almond flour 3. Beat 1 egg with heavy cream 4. Dip each tender in the egg and then into seasoned almond flour 5. Place tenders on a baking sheet and bake for 25 minutes or until crispy
6. Remove and serve
Snacks
CHEESECAKE KETO FAT BOMBS
Serves: 12 Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 5 oz. cream cheese – 2 oz. frozen strawberries – 2 oz. butter – 1 oz. swerve sweetener – 1 tsp vanilla extract
DIRECTIONS
1. Puree the strawberries using a blender 2. In a bowl mix sweetener, vanilla, pureed strawberries and mix well 3. Microwave cream cheese and combine with the rest of ingredients
4. Add butter to the mixture and mix with an electric mixer 5. Divide into 10-12 round silicone molds and freeze for 1-2 hours before serving.
Just a sample from the book KETO book with over 50 recipes plus 2 more books.
SOME MATERIAL WAS GATHERED FROM WEBSITES AND BOOKS ON THE KETO DIET.
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