This is a modified version of the ketogenic diet.

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Staples of a Ketogenic Diet

I recommend eating mostly coconut, avocado, chia seeds, tons of non-starchy vegetables, sprouted nuts (not peanuts), seeds, pastured meat and raw pastured dairy products.

Common Items

  • Non-Starchy Vegetables
  • Berries
  • Meats
  • Organ Meats
  • Peas and green beans
  • Fats (ghee, coconut oil, olive oil)
  • Limes and lemons
  • Nut butters and milks
  • Bone broth
  • Gelain
  • Vinegars
  • Mustards
  • Nuts and Seeds
  • Herbs and Spices
  • Fish
  • Avocado
  • Olives
  • Coffee
  • Tea
  • Coconut
  • Eggs

Protein

  • Seafood: Wildcaught + sustainably fished
  • Ruminants (beef, buffalo, lamb, elk, venison, etc.) 100% grass-fed
  • Pastured + organic Poultry (eggs, chicken, turkey, duck, pheasant, etc.)
  • Processed Meats (non-pig bacon, sausage, deli meat, etc) -must be organic/grass-fed
  • Dairy: 100% grass-fed cheese, cream, whole milk
  • Organ Meats

Fats

  • MCT Oil
  • Animal Fats*
  • Ghee*
  • Chocolate/ Cacao/Cocoa
  • Extra-Virgin Olive Oil
  • Avocado
  • Coconut Meat/Flakes
  • Coconut Milk (canned)
  • Organic Bone Broth and Stews
  • Grass-fed Butter*
  • Coconut Butter
  • Coconut Oil
  • Olives (all)
  • Hemp Powder

Veggies

  • Anise/Fennel Root
  • Artichoke
  • Arugula
  • Asparagus
  • Bell Peppers*
  • Bok Choy
  • Broccoli Rabe
  • Broccoli/Broccolini
  • Brussels Sprouts
  • Cabbage (All Types)
  • Carrots*
  • Cauliflower
  • Celery
  • Collard Greens
  • Cucumber
  • Eggplant*
  • Garlic
  • Green Beans
  • Greens (beet, mustard, turnip)
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce (bibb, butter, red)
  • Mushrooms (all)
  • Okra
  • Onion/Shallots
  • Peas – Snow/Sugar Snap
  • Radish
  • Rhubarb
  • Spaghetti Squash
  • Spinach
  • Sprouts (All Types)
  • Summer Squash
  • Swiss Chard
  • Turnip
  • Watercress
  • Zucchini

Fruits

  • Berries*
  • Granny Smith Apples*
  • Lemon/Lime
  • Strawberries
  • Grapefruit*
  • Kiwi*
  • Raspberries*
  • Tomatoes

Fermented Foods

  • Sauerkraut
  • Kimchi
  • Kombucha*
  • Fermented Whey
  • Coconut Milk
  • Kefir
  • Raw Apple Cider Vinegar (ACV)
  • Amasai
  • Beet Kvass*
  • Fermented Assorted Veggies
  • Bragg’s ACV Drinks
  • Coconut Water Kefir*
  • Grass-fed Fermented Dairy*

Drinks

  • Spring Water
  • Almond Milk (Make own or READ LABEL)
  • Broth (Chicken, Beef, Vegetable, Bone)
  • Cashew Milk (READ LABEL)
  • Club Soda
  • Coconut Milk (READ LABEL)
  • Coffee
  • Herbal Teas
  • Lemon and Lime Juice (small amounts)
  • Seltzer Water
  • Sparkling Mineral Water
  • Tea

Nuts & Seeds

  • Hazelnuts
  • Macadamia Nuts
  • Cashews
  • Almonds
  • Almond Butter
  • Almond Milk
  • Brazil Nuts
  • Pecans
  • Chia Seeds
  • Pistacio
  • Hemp Seeds
  • Pine Nuts
  • Flax Seeds
  • Pumpkin Seeds/Pepitas
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts

Herbs

  • Turmeric
  • Oregano
    Echincea
  • Ashwaghanda
  • Green Coffee Bean Extract
  • Valerian
  • Ginseng
  • Peppermint
  • Passionflower
  • Star Anise
  • Chamomile
  • LemonGrass
  • Milk Thistle
  • Coriander
  • Basil
  • Sage
  • Thyme
  • Maca
  • Kava Kava

Other

  • Mayonnaise (made with good oils – see list of oils)
  • Coconut Butter
  • Pork Rinds
  • Beef Jerky
  • Pickles
  • Cod Liver Oil (Fish Oil)
  • Vinegars (not balsalmic & check the ingredients to make sure they don’t have added sugar or wheat)
  • Eggs (of any animal)
  • Shredded Coconut
  • Mustard
  • Hot Sauce (check ingredients)
  • Gluten Free Tamari Sauce or Coconut Aminos
  • Fish Sauce (check ingredients)
  • Cacao Nibs
  • Gelatin (as a powder or from bone broth)
  • Vanilla Extract
  • Dark Chocolate (100%)
  • Almond Flour or Almond Meal
  • Coconut Flour
  • Cacao Powder (unsweetened)

Avoid!

Veggies

  • Acorn Squash
  • Delicata Squash
  • Butternut Squash
  • Sweet Potato/Yams
  • Jimaca
  • Beans/Lentils
  • Beets
  • Parsnips
  • Pumpkin
  • Rutabaga

Fruit

  • Apricots
  • Pomegranate
  • Oranges
  • Tangerines
  • Dates/Figs
  • Bananas
  • Peaches
  • Cherries
  • Grapes (green/red)
  • Mango
  • Pineapple
  • Nectarines
  • Melon
  • Exotic Fruit (star fruit, quince)
  • Pears (all varieties)
  • Watermelon
  • Plum
  • Dried Fruit

Protein

  • All Factory-Farmed animal products or those with added sugar, MSG, sulfites or carrageenan
  • Pig based products
  • Shellfish

* To be consumed in moderation.