Though technically a fruit, avocados offer a rich source of heart-healthy monounsaturated fatty acids (MUFAs). They're also packed with fiber to bolster digestive health. One-half of an avocado contains 161 calories, 2 grams (g) of protein, 15 g of fat, 9 g of total carbs, and 7 g of fiber (bringing it to 2 g of net carbs), notes the U.S. Department of Agriculture (USDA).


A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size. If you don’t like olives or don’t want the net carbs they contain, then olive oil is a great option as well. Although you won’t get all of the benefits of olives by consuming olive oil, you will still get plenty of healthy fats and health-promoting compounds.
Everyone — not just those on a keto diet — should stay away from consuming added trans fats. While these are naturally found in some meat and milk (though you’re probably avoiding milk on keto because of its higher carb count), according to the USDA, they’re often added to processed foods. “If you’re eating a lot of packaged products, you’re probably getting more trans fats than you think you are,” says Keatley.

The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. In fact, these are some of the direct benefits of the keto diet.

I also asked a friend to join me as an accountability partner. She had tried the keto diet before with good success, so having a guide for my myriad questions was a big help. It was also nice to have someone to message at 10 p.m. when I really wanted a cookie so she could commiserate with me. (We agreed the cookie would be delicious, and then ate a cheese stick.)
Alison Moodie is a health reporter based in Los Angeles. She has written for numerous outlets including Newsweek, Agence France-Presse, The Daily Mail and HuffPost. For years she covered sustainable business for The Guardian. She holds a master’s degree from Columbia University’s Graduate School of Journalism, where she majored in TV news. When she's not working she's doting on her two kids and whipping up Bulletproof-inspired dishes in her kitchen.
When it comes to starting the keto diet (or any diet for that matter), there's one thing all experts agree on. You *must* have a plan. "Never try to wing a keto diet," says Julie Stefanski, R.D.N., C.S.S.D., L.D.N., a dietitian based in York, PA, who specializes in the ketogenic diet. "Set a start date and get prepared by reorganizing your pantry, planning out meal and snack options, and purchasing appropriate foods and dietary supplements," she says. "The biggest reason people have a hard time sticking with keto is that people don't have enough interesting foods to turn to, and high-carb favorites win out over good intention. If you didn't buy foods at the grocery store that fit the guidelines, there won't be an easy option in the fridge when you really need it." (A great place to start is this List of High-Fat Keto Foods Anyone Can Add to Their Diet.)
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1There are scientifically-backed studies that show the advantage of a low-carb, ketogenic diet over a low-fat diet. One meta-analysis of low-carbohydrate diets showed a large advantage in weight loss. The New England Journal of Medicine study resulted in almost double the weight loss in a long-term study on ketone inducing diets.
For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why ketoproof coffee? 

If you’re not sure after your initial test, explore other healthy diets such as clean eating and always have in mind that your number 1 goal should be to avoid overly processed foods (keeping this definition fairly broad of course, as we live in the 21st century and have to adapt to modern age as well, where hardly any of us have time to spend 12 hours a day evolving around food production, gathering and cooking). 

If you must take milk while on keto diet, then you should only consume raw and full-fat milk in small quantities. There are lots of reasons why it is recommended that you stay off milk. The first reason is that since the good bacteria has already been eliminated from the product through pasteurization, it is difficult for your body to digest milk. The second reason is that milk is very high in carbs with approximately 4-5 grams of carbs/100 ml. Instead, you should opt for small amounts of cream in your tea and coffee or preferably, raw milk.
For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why ketoproof coffee?
And good news for coffee addicts: you can still have your morning cup of joe. You’ll just need to adjust what you stir into it. Switch out flavored creamer for the real deal—full-fat heavy whipping cream, which has only 1 gram of carbs per tablespoon. If you want to give your java a jolt of sweet, stir in a low-carb sweetener that uses sugar alcohols. But if you can skip the sweet, even better. In time, you’ll retrain your palate to not crave a sugary start to the day. This is what everyone gets wrong about the keto diet.
The ketogenic diet is one primarily focused on fat and protein, so it sometimes has a reputation for being rather meat-heavy. However, if you pay attention to your nutrition, it’s also possible to maintain a vegetarian or even a vegan ketogenic diet. To make the diet a little easier to understand, we’ve provided a ketogenic diet food list that will show you where to get your nutrition.
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.
This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer.
First and foremost, the keto diet is all about ratios: you want to make sure that carbohydrates make up 10 percent or less of your total caloric intake, with 15-25 percent from protein, and the remainder from healthy fat. Eating in this manner will help your body achieve ketosis, a metabolic process that occurs when the body resorts to burning fat for fuel, which only happens when glucose reserves are depleted. In basic terms, successfully following the keto diet means cutting out all sources of sugar and most carbohydrates and loading up on foods with high fat contents.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
Wow! What an improvement. Would be interested in hearing what your doctor says about your results. Hopefully he has substantially reduced or eliminated any medication you were on. If not, something is amiss. The best way to accurately measure ketones is to test for hyroxy-butyric acid in the blood. The best meter is the Precision Xtra which you can find online. It measures your glucose levels and ketone levels. The only drawback is the test strips for the ketones are expensive ($5 a piece). I found good deals for these on ebay. You are most likely using ketones as a fuel now with all your weight loss. How do you feel? The main difference people talk about is their energy level. Plus you can exercise longer and recover faster if you are burning fat instead of glucose. Also, your hunger levels are greatly reduced if you are eating a high fat diet. I usually skip a meal or two just because I am not hungry. Hope that helps.
While there are delicious-looking ketogenic recipes and meal plans online, experts like Weaver warn that you’ll want to avoid relying too much on artificial sweeteners and unhealthy foods for your keto diet menu. Make sure your grocery list includes healthy fats like avocados, coconut oil, olive oil. This is what really happens to your body on the keto diet.

When you eat a ketogenic diet, you switch your body’s fuel source to fat rather than the body’s usual source, glucose (1). From this fuel source switch, the hunger hormone, Ghrelin, is reduced which causes your appetite to decrease (1). Because of the reduction in appetite, it is easier to adopt an intermittent fasting approach or an approach that lessons unwanted eating behavior outside your desired hours (AKA curbs the late night munchies). Therefore, I recommend eating 4 bigger meals rather than 6 small meals on a Ketogenic Meal Plan.
I am disappointed that no one has pointed out that the alkaline keto diet can be vegan, and in the reverse of morbidly obese folks to a normal B.M.I., the dieter must almost absolutely provide the vast majority of calories in high quality vegan oil such as cocanut oil which provides the MCT’s necessary to create the chemical reaction that reverses the damage that insulin-resisted glycolysis caused in creating so much human fat? What is the chemical process by which human fatty adipose tissue can reverse swelling and return to normal? The chemical process is vegan alkaline ketosis which exchanges the storage of extremely unhealthy human fat for energy and the waste goes to respiration and urine. I dare those consuming enormous amounts of animal protein– especially those Americans like myself who are morbidly obese– to understand that ketosis which is vegan and fat based at a ratio of 4 fats to 1 (protein and carbohydrate combined), means that a typical meal of 3 tablesppon of chia seed, 1/4 cup of Lifeway Kefir, 3 tablespoons of cocanut oil, and 3 tablespoons of grapeseed oil, topped off with pot liquor from some greens, would be the most amazing breakfast you’ve ever had. Honestly…. When the major part of a vegan alkaline ketosis calories come from healthy replacement oils higher in Omega 3 than anything else, then the daily budget of protein and carbs becomes a primary driver of how the foods are prepared, instead of what we assume we should be eating. One finds that personal consumption mirrors the ecology of the planet. Ethically, only veganism is a real longterm option, and in terms of personal health it is most amazing recovery and weight loss option humanity has available. Thanks.
Finally, this guidebook provides the readers with a pool of recipes even thou some of them are best suited for breakfast. There are eighteen hearty and delicious breakfast recipes outlined in this program. Examples of recipes that you will find include raspberry scones, eggs benedicts, cheesy avocado baked eggs, and cream cheese pancakes. The bottom line about Bacon & Butter is that it acts as a pointer of a few main features of this ketogenic diet that are explained in details in this cookbook. Once those who are interested to lose weight have them on the fingertips and incorporate them in their diet, they will definitely be able to get significant changes that will leave them healthier, happier, and live a better quality life in turn.

Eat restricted amounts of nuts and seeds. Aim to eat nuts high in omega-3 and low in omega-6 like macadamia nuts and brazil nuts. Try to eat limited amounts of blackberries and raspberries as other berries are higher in carbs. Pair the foods you eat with added fats to keep hunger down. Consider cutting snacks out of your diet completely as it generally leads to slower weight loss.
Today we are sharing this extensive Keto Food List and FREE printable Keto Grocery List. If you scroll down to the bottom you will find links to purchase some keto food products that you may have a hard time finding in your local grocery store. When I first started keto I had a hard time figuring out what I could and couldn’t eat, which is why I decided to create this huge list for you!

Along with the essential keto cookbook, main content users will have five bonuses at their disposal when they purchase this keto diet plan for weight loss. The first is the keto guide on a diet for boosting energy levels and getting started with losing weight. This bonus guidebook is 100 pages and helps users to increase fat burning power, while at the same time boosting energy levels. The second bonus is an eating like a pro keto guide. This content gives users important tips on how to eat at restaurants while dieting so that they don’t eliminate their social life completely. The third bonus is a quick start guide on keto diet that gives you everything that you require to kick-start the process right away. The content is tailored in a way that it will help you to start at once even with a few things to learn about the keto diet plan. The fourth bonus is a complete keto food list, which outlines what healthy options that are available for consumers to follow. It also has low carb choices that users should make use off. The fifth and the final bonus is a two-week keto meal plan, which helps the user to get rid of the need to figure out their own consuming diet plan for the first two weeks.


Fish are great for keto diets because they offer heart-healthy omega-3 fatty acids, and you can dress them up in so many ways. While fish and seafood can be a great choice when dining out, make sure you order with no breading and try to find out exactly what they use to cook and season them. Did you know that black pepper has carbohydrates? It does indeed, which is why it is so important to make sure you know what’s being added to it.

The key to sticking to keto guidelines is focusing on what you can eat, not what you’re cutting out. If you’re unsure about what’s safe to snack on, you are in luck. We have picked out our favorite, keto-friendly foods that will make eating a fat-centric diet easy and, dare we say it, enjoyable. Keep reading to learn what grocery store items you’ll need to successfully take the ketogenic plunge—as always, consult with your doctor before embarking on a new diet plan.
Thanks for the prompt reply! I’ve successfully conquered day two and looking forward to seeing if the keto stix work in my favor on. Monday. I lost a fair amount doing ideal protein but the thought of going back to powdered foods is completely unappealing. I’m so happy to have a plan in place! We had the buffalo wings tonight and oh my gosh (!!!) they were delicious!! My husband wants me to make them again. The recipe couldn’t be more simple. Thank you for sharing your wonderful knowledge and amazing recipes!!!

I don’t have to convince anyone reading this to start eating more bacon, do I? Back in August, at the 2012 Ancestral Health Symposium, Harvard organic chemist Mat Lalonde extolled the virtues of consuming bacon. He noted that the fatty acid profile of this much-vilified food is actually pretty darn close to ideal. Of course, if you can get bacon from pastured pigs, that’s even better! My wife Christine loves bacon and eats it almost every day. Healthy fats, perfect amount of protein and minimal carbohydrates – what more could someone eating a low-carb diet ask for? If you’re concerned about nitrites and nitrates in bacon, then you definitely need to read this recent column by Chris Kresser to put your mind at ease. Bacon goes great with…well, everything. So eat up!
Although you'll be cutting way back on carbohydrates and sugar, some fruits are still okay to eat on the keto diet (though you'll still want to be mindful about quantity in order to remain in ketosis). The fruits that make the cut contain far fewer carbs than their off-limits cousins such as apples, pears, bananas, pineapples, papayas, grapes, and fruit juices in general.

I’m an avid reader of health blogs and dieting and i have been wanting to start the Ketogenic diet after hearing that my mother's friend used it to lose well over one hundred pounds and is now a healthy normal weight and I have read this and am starting my diet soon and this does not seem difficult, it seems reasonable for a lifestyle change that will actually work andI don't think I will feel hungry or tired on this diet and I think this book discussed many important Keto diet tips that will help you have an effective Keto diet plan and there are certain food that you need to avoid and there are food that is good for you and help you lose weight and Once you are in this diet, you are also prone to having constipation and many other problems so this guide helps you prepare for those problems and risks.
Following a diet is never an easy job, especially when you are just starting out. There are already a lot of stress and questions involved, why need to complicate things even more. The choice of right foods is vital when it comes to the success of keto diet and fat loss. This means eating the right foods but also putting the focus on the food quality. Preferring raw and organic food sources if possible. 
Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.

The Ketogenic Diet is unlike any other diet in the world in that it utilizes a high fat, minimal carbohydrate and moderate protein system in order to reset your body’s ability to burn unwanted, stored fat. By restricting  carbohydrates that are converted into glucose, you begin the journey to re-program your metabolism to start burning stored fats for fuel and energy instead of first burning beneficial glycogen that is stored in your muscles.


No matter what your diet has been before now, keto will be a big change. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly.
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