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Keto Diet Guildlines
KETOGENIC DIET
The ketogenic diet is similar to the Mediterranean Diet in that you can eat high amounts of fat, moderate amounts of protein, but it requires low levels of carbohydrates.  This forces the body to burn fats instead of carbohydrates. When your body breaks down these macro nutrients, it induces ketosis, which leads to numerous physiological benefits and changes the way you use energy, and great for weight loss.

If you normally eat lots of carbohydrates, your body converts those carbs into glucose. Then, your body makes insulin to transport glucose from the bloodstream into cells for energy. People who follow the ketogenic diet eat lots of fats, a modest amount of protein, and very little carbs. This forces the body to become “fat-adapted” and burn fat instead of carbs for fuel.


Optimal nutrition is different for everyone; there is no “one-size-fits-all solution.” That being said, a whole-food based ketogenic diet provides most people benefits including improved:
Body Composition, Physical Performance, Mental Focus, Health span, Mood, Sleep.

Using Ketosis for Medical Conditions help eliminate:
Epilepsy, Inflammation, Alzheimer's Disease, Cancer, Depression, Migraines

Foods to Avoid

You should avoid these unhealthy foods and ingredients:

Added sugar: Soda, candies, ice cream, table sugar and many others.

Refined grains: White bread, pasta made with refined wheat, etc.

Legumes: Beans, peas, lentils, peanuts, chickpeas, etc.

Fruit: Peaches, bananas, mango

Tubers:  White/red potatoes, turnips, yams, sweet potatoes

Trans fats: Found in margarine and various processed foods.

Refined Oils: Soybean oil, canola oil, cottonseed oil and others.

Processed meat: Processed sausages, hot dogs, etc.

Highly processed foods: Everything labelled “low-fat” or “diet” or looks like it was made in a factory.

You MUST read ingredients lists if you want to avoid these unhealthy ingredients.

Foods to Enjoy

Whole, single ingredient foods are the key to good health.

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Fruits: Green Apples, strawberries, blueberries, raspberries.

Nuts and Seeds:
 Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.

Fish: Salmon, sardines, trout, tuna, mackerel, halibut, snapper

Poultry: Free-Range Chicken, duck, turkey 

Red Meat: Grass-fed Beef, Lamb, Bison, Venison

Eggs: Free-Range Organic Chicken, quail and duck eggs.

Dairy: Grass-fed cheese, Grass-fed butter

Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Healthy Fats:
 Extra virgin olive oil, coconut oil, grass-fed butter, olives, avocados and avocado oil.


This diet is high in  FAT and animal foods and moderate in plant foods and  VERY low in carbohydrates (21 grams).
  1. Fish
    Fish
    Wild salmon has around 39 grams of protein per serving and a more reasonable amount of omega-6s, so the heart-healthy omega-3's aren't overwhelmed. Get wild-caught! 99 percent of Atlantic salmon is being farm-raised and soy-fed, reaping nowhere close to the same benefits that wild salmon does.
  2. Vegetables and Fruit
    Vegetables and Fruit
    Get your greens in DAILY! Salads are a great way to do that with that "crunch" we all crave. Ad strawberries, blueberries and nuts for that extra zing. Try balsamic, honey lemon, or raspberry vinaigrette dressings.
  3. Healthy Snacks
    Healthy Snacks
    These are acceptable snacks: - A handful of raw nuts (not roasted) - Apple slices with almond butter - Fat Bombs - Cheese wrapped in turkey - Guacamole/Bacon Bombs - Beef/Turkey Jerky - Dill Pickles
  4. What to Drink
    What to Drink
    Water should be your go-to beverage on the keto diet. Organic Coffee and tea are also completely acceptable. Keto coffee is the best (MCT oil, grass-fed butter, cinnamon, stevia) Avoid sugar-sweetened beverages and fruit juices.
  5. Cage Free Organic Eggs
    Cage Free Organic Eggs
    Don't fall for the 'egg-whites only' option anymore. Research has proven that the taboo of eating the yolk is no longer because the yolk is actually the best part of the egg and its choline will aid weight loss. Make an omelet or bake up some egg muffins to grab on the go. You'll get a healthy dose of protein and get in some of that good cholesterol.
  6. Olives and Olive Oil
    Olives and Olive Oil
    Extra virgin olive oil has been cold-pressed from olives and it extremely useful in savory cooking. Filled with monounsaturated fats, EVOO is linked to helping reduce the risk of heart disease and may even help in fighting cancer. This kind of fat has also been seen to encourage weight loss by breaking down belly fat.
  7. Lemons
    Lemons
    Whether you're squeezing it into your water, tea, or over your chicken, lemon is a nutritional way to amp up your diet because you'll get a dose of vitamin C and waist-whiting detox benefits. LEMONS will help keep your liver and kidneys operating well while upping your fat intake.
  8. Chia Seeds
    Chia Seeds
    One of the best plant-based sources of omega-3s, with major anti-inflammatory properties and lessen the chances of heart disease. In just two tablespoons of chia seeds, you'll get 11 grams of fiber, which also keep you satisfied. Make a chia seed pudding or supercharge your breakfast smoothie. They're also great as a topping for oatmeals and yogurts.
  9. Grass-Fed Beef
    Be sure to choose your steaks, roasts, and ground beef that are grass-fed. Red meat provides good-quality protein and is also rich in nutrients, such as energy-supplying iron, zinc and vitamin B12 and immunity-supporting selenium.
  10. Poultry
    Organic, Free-Range, Cage Free Chicken, duck, and turkey are the best! Get them with no hormones or antibiotics added.
  11. GOOD FATS
    GOOD FATS
    A large percent of your daily intake should be GOOD FATS which include: - Avocado - Grass-fed Butter - Grass-fed Cheese - Ghee - Organic cream - Free Range / Organic Eggs - Extra virgin olive oil, Avocado oil, MCT oil - Nuts and Seeds
  12. FRUIT
    Add sparingly: Organic Strawberries, blueberries, raspberries, green apples
Keto Diet Sample Menu

This is a sample menu for one week on the Keto diet.
Feel free to adjust the portions and food choices based on your own needs and preferences.

Monday
Breakfast: 3 Egg Omelet with cheese and salasa
Lunch: Steak with green vegetables and avocado.
Dinner: A tuna salad, dressed in olive oil. 

Tuesday
Breakfast: Grab and Go Egg Muffin
Lunch:   
Stuffed chicken with cheese and veggies 
Dinner: Cheff Salad with tomatoes, olives, meat, and cheese.

Wednesday
Breakfast: Omelet with veggies, tomatoes and onions
Lunch: Grilled grass-fed Burger and fresh vegetables.
Dinner: Zoodles with Organic speghetti sauce with grass-fed beef.

Thursday
Breakfast: Yogurt with sliced fruits and nuts.
Lunch: Keto lasagne and salad.
Dinner: Broiled salmon and vegetables.

Friday
Breakfast: Eggs and vegetables, fried in olive oil.
Lunch: Chicken and Mushrooms
Dinner: Pork Chop, with salad and steamed broccoli.

Saturday
Breakfast: Super Protein Smoothie
Lunch: Roast Beef with vegetables.
Dinner: Taco with low carb tortilla

Sunday
Breakfast: Omeletwith veggies and olives.
Lunch: Chicken Salad
Dinner: Grilled chicken, with vegetables and side salad

There is usually no need to count calories 
but you need to count
macronutrients (protein, fat and carbs) on the Keto diet.

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