KETO

Best keto foods are fatty meats, eggs, low-carb veg, high-fat dairy, and oils.

Typical daily diet;

A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% —
or 20–50 grams — of carbs per day. Focus on high-fat, low-carb foods like eggs, meats, dairy, and
low-carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and
trans fats.

Veg
 Cauliflower – 3 g. Mild flavour and so versatile. Use it as base of staples like cauliflower
rice and cauliflower mash
 Avocado – 2 g. Technically a fruit, but loaded with nutrients and healthy fat.
 Great sliced, mashed as guacamole, or even baked.
 Broccoli – 4 g. Swap it for pasta, rice or potatoes. It can be steamed, fried in butter, drizzled
in cheese sauce, roasted with bacon, baked au gratin, and more.
 Cabbage – 3 g. Delicious when sautéed in butter or used in our popular Asian cabbage stir
fry.
 Courgette – 3 g. Miss potatoes? Try our zucchini fries or zucchini chips. Zucchini can also
be spiralized to make keto pasta, like in this keto carbonara.
 Spinach – 1 g. Extremely low in carbs, it can be used raw in salads, baked into chips, sautéed,
or creamed. Check out our popular keto frittata with fresh spinach
 Asparagus – 2 g. Filling, highly nutritious, and very low carb, asparagus was made for a
high-fat sauce such as hollandaise or béarnaise.
 Kale – 3 g. Although slightly higher carb than spinach, kale is a flavourful veggie. Enjoy it
raw in salads, baked into chips, sauté in lard, or use it as a base instead of pasta.
 Green beans – 4 g. Green beans can be roasted, steamed, or stewed, but may taste even better
cooked in bacon fat or butter.
 Brussels sprouts – 5 g. Baby cabbages are excellent roasted until crispy or served in a
creamy sauce.

Green veg is always a good keto option!

Protein
Protein is the centre of keto diet! Protein is essential to build muscle cells and burn calories. As a
result, if you eat too little protein on the keto diet (and too much fat), then your body will turn to
muscle tissue as fuel. This, in turn, will lower your overall muscle mass and the number of calories
you burn at rest. Likewise, eating too much protein puts undue strain on your kidneys. Plus, your
body will convert the excess protein to carbohydrates for fuel, and that's the exact opposite goal of the
keto diet.

 Chicken, dark meat if possible

 Turkey, dark meat if possible
  Venison
 Beef
 Salmon
 Sardines
 Tuna
 Shrimp
 Pork
 Lamb

Fats
Fat is where the bulk of your intake comes into play. Yes, it may get a bad rap, but it's actually an
essential macronutrient that's used as a fuel source for building cell membranes, absorbing vitamins,
and minerals, and other bodily processes. A higher-fat diet has also been shown to reduce cravings (as
well as your levels of ghrelin and insulin, which are appetite-stimulating hormones), but just make
sure you're going with full-fat foods rather than those with trans-fats and overly processed
polyunsaturated fats.
 Olive oil
 Avocado oil
 Olives
 Avocados
 Flaxseeds
 Chia seeds
 Pumpkin seeds
 Sesame seeds
 Hemp hearts
 Coconuts
 Nuts
 Natural, no-sugar-added nut butters

Snacks
 Hard-boiled eggs and a handful of almonds

 Red pepper strips with guacamole

 Celery sticks with peanut butter

 Hard cheddar cheese and salami

 Cucumbers with smoked salmon and cream cheese

 Ham and pickle roll-ups, with deli meat ham, cream cheese, and dill pickles

 String cheese and cashews

  Pork rinds or homemade veggie chips

 Beef jerky or salmon jerky

Drinks

 Tea
 Coffee
 Diet/zero sugar “soda”
 Sparkling water
 Flavoured water
 Electrolyte drinks
 Spirits
 almond milk
 coconut milk
 macadamia nut milk
 flaxseed milk

Plenty of keto-friendly drinks exist aside from water. You may already have several of these on hand.
Tea, coffee, and herbal tea are a few options. Soda, sparkling water, low carb juices, sports drinks,
and energy drinks are good options, too. Although, you’ll want to opt for low carb, no-sugar versions
and look for products that use stevia instead of artificial sweeteners. Finally, several keto-friendly
alcoholic options are available, from low carb beer to seltzer to hard liquor.