Getting started can be a daunting thought. Our brains focus on all the foods we can’t eat and it can feel like there will be nothing on the dinner table but cauliflower and some butter!
The reality is we eat from a relatively small range of foods, prepared differently to create variety. Going Keto is no different. We just need to change that range of foods to ones that are going to make you healthy, satisfied, and taste great.
There is no doubt that some adjustment is needed and getting off to a good start means having a pantry and fridge full of the right foods to start with. We have put together a list of Yes and No foods that will help you get off the right start and maintain a healthy keto lifestyle.
Eat as much of the following foods as you like
Raw and cooked vegetables: Tomato, onion, garlic, greens such as spinach, kale, chard, and all lettuces, broccoli, cauliflower and Brussels sprouts carrots, zucchini, etc.
Tree nuts (and nut butters): Macadamia, almond, walnut, for example. (Very limited peanuts and cashews).
Coconut: cream, oil, milk and flour.
Berries: blueberries, strawberries, cranberries
Beef: Look for organic, grass-fed varieties.
Lamb: Look for organic, grass-fed varieties.
Fish: Wild-caught cold water fish (tuna, salmon, etc) are best.
Unprocessed Hard Cheeses: Cheddar, asiago, parmesan, etc.
Unprocessed Soft Cheeses: Feta, brie, camembert, mozzarella, etc.
Cream: Heavy cream, sour cream, full-fat crème fraiche.
Oils: Avocado, coconut, and olive oil.
Coffee or tea: If you usually drink it.
Vinegar: balsamic, apple-cider, etc.
Pure, distilled spirits: Small amounts of gin, vodka, whiskey.
Drink sparingly or avoid for first 2 weeks
Dry red wines: Cabernet Sauvignon, Merlot, Pinot Noir, Cab Franc, Shiraz/Syrah, Chianti.
Dry white wines: Chardonnay, Pinot Grigio, Sauvignon Blanc.
All sugar products: Includes basically anything with honey, sugar, agave, fructose, crystals (e.g. beet crystals), cane, extract, or syrup in its ingredient list.
Sweets and desserts
Cake, cookies, ice cream, muffins, candy, gum, breathe mints.
Many canned and prepared veggies: Read the labels to make sure they don’t contain hidden sugars!
Bread: Sliced bread or rolls of any kind (whole-grain, multi-grain, flaxseed, rye, gluten-free, etc).
Pasta: All types.
Crackers: Includes chips, rice cakes, and similar foods.
Sauces: They often contain hidden sugars.
Rice: Wild rice, brown rice, white rice, basmati rice, etc.
All wheat and wheat products: Whole wheat, farro, bulgur, khorasan, millet, etc.
Fruit & Veg
Fruits and berries: Bananas, apples, pears, oranges, grapefruits grapes, grapefruit, watermelon, cantaloupe, honeydew.
Corn: Bread, tortillas, etc.
Legumes: Beans, lentils, fava beans, peas, chickpeas, peanuts1, etc.
Potatoes: Any kind (russet, red, blue, etc.)
Many canned and prepared meats: Read the labels to make sure they don’t contain hidden sugars!
Milk: low-fat and non-fat milk.
Processed cheeses: Stay away from pre-sliced, single-serving, pre-shredded, high-value corporate branding, etc.
Avoid corn, safflower, or canola and other vegetable oils.
Fruit Juice: Any type — orange, berry, watermelon, etc.
All soda: diet and non-diet soda.
All diet drinks: Diet shakes, etc.
“Enhanced” Beverages: Vitamin water, mineral water with “health” additives.
Sweet wines: liqueur, Champagne, rum, etc.