Diamond's Keto Foods List.
The Keto diet is basically to eat: 75% fat, 20% Protein, 5% or less in carbohydrates per day. (20 grams of carbs or less per day)
1 gram of fat is 9 calories.
1 gram of protein and carbohydrate is 4 calories each.
Warning: Keto is very anti inflammatory, as a result you will lose water weight quickly. Staying *hydrated*, keeping your sodium, magnesium, and potassium levels up is very important
Foods to AVOID!
Bread/buns/biscuits/dough, Breading, crackers, wheat, grains, pastas, rice, flour, sugar, starch; including carrots, potatoes, sweet potatoes, anything with the word corn, anything with the word fructose, beans, veggies that are not green, most fruits, chips, sweets, Vegetable oils, canola oil, soy, soybean oil, Milk, syrup, honey, molasses, also avoid most sugar substitutes; dextrose maltodextrin, melatol, ect.. Drinks with calories!
The fewer ingredients your foods have in them,
the better off you are.
Foods I ate to lose 133 pounds (so far!)
*****My complete Keto food list*****
Fried, boiled, scrambled, deviled!
***Meat*** Mostly all meat is keto friendly!
Organ meats (are very good for you!)
Pig (sausage, bacon, ham, etc.)
Cow (beef, bun-less burgers, steak, steak-umms, ribs)
Chicken (skin is fine) Dark meat, legs and thighs are best
Fish / Tuna, salmon, ect.
Hot Wings (watch the carbs and ingredients)
(Grass feed, organic, meat and eggs, and Wild caught fish, are better for you, but eat what you can afford!)
*Processed meats* often have ingredients that are not keto friendly.
Read and get to know labels
Bacon Jerky and beef sticks
Green Leafy veggies!
Kale, spinach, lettuce, (Yes salads are great for keto!)
Cucumbers & Pickles
Broccoli (add a homemade cheese!)
Onion & Garlic (Gentle: carby)
Note: Tomatoes Peppers, and Eggplant are Night Shades and should be avoided if you have inflammatory diseases. They can also cause water weight.
Always say NO to carrots, sweet potatoes, and potatoes because they are carby and starchy turning to sugar in your gut! (Never eat Corn!)
In Small Amounts small berries are also considered keto friendly
Even the natural sugar/fructose in fruit will kick you out of ketosis.
***Cheese*** Most real Cheeses are fine.
Cheddar, Mozzarella, Pepper Jack, ect..
Be careful; eating large amounts of cheese, can slow your digestion.
(Aged cheese can cause allergy flare ups)
There are a lot of Salad Dressings that are low in carbs Just check the label before you buy. (My fave is the Olive Garden Ranch, However if you can find a brand without soybean oil and veg oil that would be a much better choice. )
Note: Salad Dressings in restaurants often have much higher carbs
***Adding something Crispy!***
(Use some caution, these often have some carbs, some pork skins have a lot of ingredients, look for brands that only have 1 or 2 ingredients, example Pork Skin and Salt)
Ketchup (chose sugar free or no sugar added)
Real Butter (1 or 2 ingredients example: Cream & Salt)
Taco mix packets
Rao's* Tomato and marinara sauces
Keto Sauces on Amazon
8. KINDER's 2 pack Roasted Garlic Sugar Free BBQ Sauce
9. KINDER's 2 pack Red Jalapeno Sugar Free BBQ sauce
Most canned foods are not going to be keto friendly
but some like green beans, canned meats like pork, fish, and chicken may be okay. With canned foods you really need to check the carbs and ingredients.
***Nuts and Seeds*** In Small Amounts!
Performance Nut Butter (mix of Macadamina, cashew, coconut, pink salt)
Some are OKAY but use caution because they add up in both carbs and calories fast!
*Peanuts and Peanut Butter* maybe okay for some but can kick you out of ketosis,
***Keto Sweets And Cereals***
85% or greater Dark Chocolate on occasion. (check the label)
Slim Fast Fat Bombs, peanut butter cups.
So Delicious Sugar free & dairy free vanilla and butter pecan ice cream
More Keto Goodies I have found and used Online
Lakanto Sweetens and Snacks. 15% off Code: KETODIAMOND
HighKey Snacks Keto Mini Cookies – Chocolate Chip 3pk
HighKey Cacao Cereal https://amzn.to/2ZOwbJb
Magic Spoon Keto Cereal Discount Code KETODIAMOND
Keto Strawberry Jam https://amzn.to/399EkdO
Quevos Keto Chips! (made with eggs whites)
Get 10% off use code: KETODIAMOND
Sour Cream Quevos https://amzn.to/2ZEiE6P
Ranch Quevos on Amazon https://amzn.to/3fGzvey
Monthly keto snack subscription box.. TheKETOBOX.com 20% OFF code KETODIAMOND
**I do not recommend keto sweets for daily use, not even the sugar free products!** If you are using keto sweets or sweeteners and your weight lose has stalled or you gain wait, cut these out of your diet for a little while.
Keto Ice Creams & Sugar free Jello
There are a few ice creams out there that say they are keto friendly, but use a great deal of caution when trying these.
There are also sugar free jello's, these are okay as the occasional treat but should be used rarely.
***Drinks and Liquids***
Coffee (unsweetened; you a keto friendly sweetener
Tea (unsweetened; you a keto friendly sweetener
Bone Broths (chicken/beef)
Coconut Milk (they also have caned Coconut milk)
Heavy Whipping Cream
Unsweetened Almond Milk
if you must:
Diet Soda (I can only drink Diet Dr Pepper and Diet Cherry Dr Pepper)
ORGAIN Keto Protein and Collagen peptides Powders
Coupon Code: KETODIAMOND (30% off your 1st purchase)
(Not every one is the same when it comes to Diet soda's, they're sweetened with various ingredients, you just have to learn your body)
***Oils & added Fats***
Real Butter (best just to add for taste, low smoke point)
Coconut Oil (great to cook in)
Olive Oil (good for low temps but better to just coat foods/add taste) Avocado Oil (good to cook in)
Bacon grease, Talo, Real lard, (animal fats) (great cooking option)
Lakanto Sweeterns and Snacks. 15% off Code: KETODIAMOND
These 4 are not suppose to spike Glucose or Insulin levels
For more on what to use and what to avoid read this: Sugars & Sweeteners
***Baking Flours*** (not a necessity, but if you must bake)
(I DO NOT recommend these for those actively trying to lose weight, they stall many people's weight loss.They might be fine for those who are maintaining or for occasional enjoyment)
Organic Coconut Flour
Egg White Protein Powder
Organic Sesame Flour
Psyllium Husk Powder
Most spices for most people are fine, BUT I can not have anything with Pepper's like Spicy or Bell peppers. I can not have taco seasonings, and some can not have oregano. Meat tenderizers often have sugar and will kick you.
Pink Himalayan salt, Black Celtic salt, and Sea Salt is preferred over white table salt for it's much better nutrition.
***EATING OUT*** leave off the bun!
While not highly recommended, it can be done.
You can ask for low carb or lettuce wraped in many places
Stick to meat, cheese, eggs, and veggies
Salads (fast food dressing sometimes have much higher carbs)
Bun-less burgers (example: Bk's Bacon King /no bun)
Wendy's (example: Baconator /no Bun)
Beef N Cheddar (no bun ever) (Arby's)
Taco's without shells/chips
Blackened Chicken tenders (popeye's)
Steaks and Salads!
Hot Wings (No breading)
***Alcohol/Drinking (these WILL cause water weight & will kick you out of ketosis, but if you must:)
My understanding that most hard liquor is zero carb like,
If you need a chaser or a mix look for sugar free or diet soda options.
Not all wine's are the same, some have lower carbs like
Beers that are lower in carbs are
Bud Select 55
Rolling Rock Green Light
Everyone is different! There will be foods that kick you out of ketosis, cause water weight gain, or stall your weight loss that don't effect your best friend at all.
Example. I personally have learned that I can not have
Sucralose, Any Peppers, Tomatoes, and even Most veggies. Pretty much all "keto Friendly Sweets" kick me out of ketosis. The only diet soda I can have is Diet Cherry Dr. Pepper and Diet Dr. Pepper.
How will you know? Pay attention to :
How your body feels and if your weight goes up or down the next morning. When to Weigh In
Pay attention to the scale. If you use a new product and the scale goes up the next morning, be cautious of that item and pay attention to it in the future, it may be necessary for you to leave it alone.
Some people need even fewer carbs than others.
Keto is trial and Error.
If you see something missing from this list, feel free to email me