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) 

NOTE: If you do not eat enough fat and protein for your body, your health can suffer. A lack of protein will cause sever hair loss!

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1 gram of fat equals about 9 calories.

1 gram of protein and 1 gram of carbohydrate is 4 calories each.

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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

(click here for more)

 

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!  None of these are keto friendly. 

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The fewer ingredients your foods have in them,

the better off you are. 

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Foods I ate to lose 155 pounds (so far!) 

*****My complete Keto food list*****

***Eggs!***

Fried, boiled, scrambled, deviled!

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***Meat***  All MEAT is keto friendly! *Without breading!*

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Organ meats (are very good for you!)

Pig meat ( watch out for sugar additives )

Cow Meat (Steak, Beef, ect.)

Chicken (skin is fine) Dark meat, legs and thighs have more fats)

Turkey

Fish / Tuna, salmon, ect.

Shellfish

Shrimp

Lamb

Deer

Duck

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! These plain meats are still keto friendly) 

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*Processed meats* often have ingredients that are not keto friendly.

Read and get to know labels 

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Watch for bad ingredients, but you will find some that work

***Deli Meats - Pre packaged***

Pepperoni  

Bacon Jerky and beef sticks 

Salami 

Vienna Sausages 

Spam/Treat

Beef Franks 

Bacon

Sliced Turkey

Sliced Chicken

Ham 

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***Keto Veggies!*** 

Green Leafy veggies!

Kale, spinach, lettuce, (Yes salads are great for keto!)

Peppers (can cause auto immune response)

Cucumbers & Pickles

Broccoli (add a homemade cheese!)

Cauliflower

Cabbage

Collard Greens

Celery

Sprouts

Squash/Zucchini 

Green Beans

Asparagus

Mushrooms 

Onion & Garlic (Gentle: carby)

Tomatoes 

Note: Tomatoes Peppers, and Eggplant are Night Shades and should be avoided if you have inflammatory diseases. They can also cause water weight as well as  cause auto immune response)

Always say NO to carrots, sweet potatoes, and potatoes because they are carby and starchy turning to sugar in your gut! (Never eat Corn!)

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***Fruit*** 

Avocado

Lemon

I DO NOT PERSONALLY RECOMMEND SMALL BERRIES but...

Blueberries 

Raspberries 

Black berries 

Strawberries 

Even the natural sugar/fructose in fruit will kick you out of ketosis.

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***Cheese*** 

Most real Cheeses are fine.

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Be careful; eating large amounts of cheese, they can slow your digestion. 

(Aged cheese can cause allergy flare ups)

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***Salad dressings****

There are a lot of Salad Dressings that are low in carbs Just check the label before you buy.  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

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***Adding something Crispy!***

Pork Skins

Pork Cracklin's

Bacon Bits

Cheese Crisps

Pickles

(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)

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***Adding taste***

Mustard

Mayonnaise

Hot Sauce 

Cream Cheese  (can cause auto immune response)

Cottage cheese  (can cause auto immune response)

Sour Cream  (can cause auto immune response)

Ketchup  (chose sugar free or no sugar added)

Salsa 

Queso

Real Butter (1 or 2 ingredients example: Cream & Salt) 

Alfredo Sauce

Sauerkraut

Relish

Horseradish

Worcestershire

Hollandaise sauce

Aoli

Tomato and Marinara sauces (can cause auto immune response)

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***Canned Foods***

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. 

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***Nuts and Seeds*** In Small Amounts! 

Macadamia nuts (One of the best fats!)

Performance Nut Butter (mix of Macadamia, cashew, coconut, pink salt)

Brazil nuts 

Pecans

Sunflower kernels  

Walnuts

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 and stall weight loss

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***Keto Sweets And Cereals*** 

85% or greater Dark Chocolate on occasion. (check the label)

Choc Zero Bark Bars

So Delicious Sugar free & dairy free vanilla and butter pecan ice cream

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More Keto Goodies I have found and used Online

★ Choc Zero Chocolate & Peppermint bars https://amzn.to/3aPCQI8

★ Choc Zero Chocolate & Almond Bars https://amzn.to/3kfXGUr

 Magic Spoon Keto Cereal Discount Code KETODIAMOND

https://magicspoon.com/?rfsn=3185381.cd65246

Keto Strawberry Jam https://amzn.to/399EkdO

Quevos Keto Chips! (made with eggs whites) 

Get 10% off use code: KETODIAMOND

https://quevos-egg-white-chips-2.kckb.st/ketodiamond

On Amazon

 Sour Cream Quevos https://amzn.to/2ZEiE6P

 Ranch Quevos on Amazon https://amzn.to/3fGzvey

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**I do not recommend keto sweets for daily use, not even the sugar free products! These are best used after you have hit your GOAL weight** 

If you are using keto sweets or sweeteners and your weight loss has stalled or you gain weight, 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. 

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***Drinks and Liquids***

WATER!

Coffee 

I make my coffee with Unsweetened Vanilla Almond Milk & Stevia Organic Sweetleaf Drops

Tea 

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 because most others have ingredients that break your fast and spike insulin levels)

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ORGAIN Keto Protein and Collagen peptides Powders

Coupon Code:  KETODIAMOND (30% off your 1st purchase)

https://www.orgain.com/?rfsn=3477834.364eb2&utm_source=refersion&utm_medium=affiliate&utm_campaign=3477834.364eb2

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***Oils & dded Fats***

Real Butter (best just to add for taste, low smoke point)

Coconut Oil (great to cook in) REFINED has No taste or smell

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)

Ghee

MCT

Cocoa Butter

Coconut Butter

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*Artificial Sweeteners

Monk fruit  

Aspartame

Stevia

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These 3 are not suppose to spike Glucose or Insulin levels

For more on what to use and what to avoid read this: Sugars & Sweeteners

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***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

Almond flour

Egg White Protein Powder

Organic Sesame Flour

Psyllium Husk Powder

Ground Flaxseed

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***Spices***

Most spices for most people are fine, 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.

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***EATING OUT*** leave off the bun!

While not highly recommended, it can be done. 

You can ask for low carb or lettuce wrapped in many places

Stick to meat, cheese, eggs, and green 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)

Wendy's ranch dressing is great for me! 

Grilled Chicken

Beef N Cheddar (no bun ever) (Arby's)

Blackened Chicken tenders (popeye's)

Steaks and Salads!

Hot Wings (No breading)

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***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,

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• Vodka 

• Rum (plain)

• Gin 

• Tequila

• Whiskey 

• Scotch

• Brandy

• Cognac 

If you need a chaser or a mix look for sugar free or diet soda options.

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Not all wine's are the same, some have lower carbs like 

• Merlot

• Pinot Noir

• Cabernet

• Champagne/Sparking white

• Pinot Gris/Grigio

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Beers that are lower in carbs are

• Bud Select 55

• Rolling Rock Green Light

• Michelob Ultra

• Bud Select

• Miller Lite

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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.

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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

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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. 

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Some people need even fewer carbs than others. 

Keto is trial and Error. 

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If you see something missing from this list, feel free to email me Diamondbbw@gmail.com