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Grilled Beef

The Keto Diet

According to, " the ketogenic diet is low carb and high fat. In a low carb state set by the keto diet your body will reach ketosis.When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

  • grains or starches: wheat-based products, rice, pasta, cereal, etc.

  • fruit: all fruit, except small portions of berries like strawberries

  • beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

  • root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

  • low fat or diet products: low fat mayonnaise, salad dressings, and condiments

  • some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

  • unhealthy fats: processed vegetable oils, mayonnaise, etc.

  • alcohol: beer, wine, liquor, mixed drinks

  • sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

What to eat on Keto

You should base the majority of your meals around these foods:

  • meat: red meat, steak, ham, sausage, bacon, chicken, and turkey

  • fatty fish: salmon, trout, tuna, and mackerel

  • eggs: pastured or omega-3 whole eggs

  • butter and cream: grass-fed butter and heavy cream

  • cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

  • nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

  • healthy oils: extra virgin olive oil, and avocado oil

  • avocados: whole avocados or freshly made guacamole

  • low carb veggies: green veggies, tomatoes, onions, peppers, etc.

  • condiments: salt, pepper, herbs, and spices

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