Complete Keto Diet Food List: What to Eat and Avoid

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Complete Keto Diet Food List: What to Eat and Avoid

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I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices. The KetoDiet approach is simple: It's about following a low-carb diet where the focus is on eating real food, not just food low in carbs.

To help you stick with the diet, I've also created several FREE meal plans including some that are dairy-free and sweetener-free - check them out!

KetoDiet Food Pyramid

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What to Eat and What to Avoid

In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious limitation of net carb content in foods, it is also recommended to avoid processed food and any food that may contain preservatives and colourings.

KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle.

Below is a list of the most common low-carb foods recommended for the ketogenic diet. If you get my iPad app, you'll be able to search through thousands of foods included in the KetoDiet database.

EAT Freely

Grass-fed and wild animal sources

  • grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces)
  • offal, grass-fed (liver, heart, kidneys and other organ meats)

Healthy fats

  • saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil)
  • monounsaturated (avocado, macadamia and olive oil)
  • polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)
  • You can find a complete guide to fats & oils in my post here. (which to use for cold use, which for high-heat cooking and which to avoid)

Non-starchy vegetables

  • leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
  • some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
  • celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots

Fruits

  • avocado

Beverages and Condiments

Eat Occasionally

Vegetables, Mushrooms and Fruits

  • some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
  • nightshades (eggplant, tomatoes, peppers)
  • some root vegetables (parsley root), spring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin)
  • sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
  • berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)
  • coconut, rhubarb, olives

Grain-fed animal sources and full-fat Dairy

  • beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6s!)
  • dairy products (plain full-fat yogurt, cottage cheese, cream, sour cream, cheese) - avoid products labeled "low-fat", most of them are packed with sugar and starch and have little sating effect
  • bacon - beware of preservatives and added starches (nitrates are acceptable if you eat foods high in antioxidants)

Nuts and seeds

  • macadamia nuts (very low in carbs, high in MUFA)
  • pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds
  • brazil nuts (beware of very high level of selenium - don't eat too many of them!)

Fermented soy products

  • if eaten, only non GMO and fermented soy products such as Natto, Tempeh, tamari (gluten-free soy sauce) or paleo-friendly coconut aminos
  • Edamame (green soy beans), black soybeans - unprocessed

Condiments

  • healthy "zero-carb" sweeteners (Stevia, Swerve, Erythritol, etc.)
  • thickeners: arrowroot powder, xanthan gum (keep in mind xanthan gum is not paleo-friendly - some people following the paleo diet use it, as you only need a very little amount)
  • sugar-free tomato products (puree, passata, ketchup)
  • cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder
  • beware of sugar-free chewing gums and mints - some of them have carbs

Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates - depends on your daily carb limit

  • root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
  • watermelon, Cantaloupe / Galia / Honeydew melons
  • pistachio and cashew nuts, chestnuts
  • Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)

Alcohol

  • dry red wine, dry white wine, spirits (unsweetened) - avoid for weight loss, only for weight maintenance

Avoid Completely
Food rich in carbohydrates, factory-farmed meat and processed foods

1) All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).

2) Factory-farmed pork and fish are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs, avoid fish high in mercury.

3) Processed foods containing carrageenan (e.g. some almond milk products - watch for additives), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don't have to be labeled!), wheat gluten.

4) Artificial sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.) - these may cause cravings and have been linked to other health issues.

5) Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.

6) "Low-fat", "low-carb" and "zero-carb" products (Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc.)

7) Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, from all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs.

8) Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) - you can try my low-carb cocktails and drinks.

9) Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc.) if eaten in large quantities.

10) Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn't eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make my own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin).

11) Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?

Net Carbs in Commonly Used Recommended Foods

Animal products

Source Net Carbs (grams) Serving size
meat and fish 0 150 g / 5.3 oz
organ meats, liver (average) 3 150 g / 5.3 oz
prawns (cooked) 1.4 150 g / 5.3 oz
eggs 0.7 piece, large
cream (full-fat) 1.6 1/4 cup, 60 ml / 2 fl oz
butter 0 1 tbsp
cheese (hard) 0.4 30 g / 1 oz
cream cheese (full-fat) 1.6 1/4 cup, 50 g / 1.75 oz


Vegetables

Source Net Carbs (grams) Serving size
lettuce (sliced, average) 0.5 1 cup, 50 g / 1.75 oz
swiss chard, sliced 0.8 1 cup, 35 g / 1.25 oz
collard greens, sliced 0.8 1 cup, 35 g / 1.25 oz
bok choy, sliced 0.8 1 cup, 70 g / 2.4 oz
asparagus 2.7 150 g / 5.3 oz
green beans 6.4 150 g / 5.3 oz
summer squash (zucchini / courgette) 3.2 150 g / 5.3 oz
winter squash (pumpkin) 9 150 g / 5.3 oz
cucumber 2.2 150 g / 5.3 oz
spinach, cooked 1.2 1/2 cup, 90 g / 3.2 oz
kale (Italian dark-leaf) 2.1 150 g / 5.3 oz
kale (curly) 5.4 150 g / 5.3 oz
savoy cabbage 4.5 150 g / 5.3 oz
cabbage (white) 5 150 g / 5.3 oz
cabbage (red) 7.9 150 g / 5.3 oz
celery stalk 1.6 3 medium, 120 g / 4.2 oz
peppers (green) 3.5 piece, 120 g / 4.2 oz
peppers (red) 4.7 piece, 120 g / 4.2 oz
tomatoes, chopped 4.8 1 cup, 180 g / 6.3 oz
eggplant (aubergine) 3.5 150 g / 5.3 oz
broccoli, chopped 6.1 150 g / 5.3 oz
cauliflower 4.5 150 g / 5.3 oz
mushrooms, white 3.4 150 g / 5.3 oz
mushrooms, brown 5.6 150 g / 5.3 oz
onion, white (sliced) 2.2 1/4 cup, 40 g / 1.4 oz
garlic 0.9 1 clove


Fruit

Source Net Carbs (grams) Serving size
strawberries, sliced 4.7 1/2 cup, 85 g / 2.9 oz
raspberries 3.3 1/2 cup, 62 g / 2.2 oz
blackberries 3.1 1/2 cup, 72 g / 2.5 oz
blueberries 8.9 1/2 cup, 74 g / 2.6 oz
avocado 3.7 piece, average (200 g / 7 oz)


Nuts & Seeds

Source Net Carbs (grams) Serving size
macadamia nuts 1.5 30 g / 1 oz
almonds 2.7 30 g / 1 oz
pecans 1.2 30 g / 1 oz
hazelnuts 2 30 g / 1 oz
walnuts 2 30 g / 1 oz
cashew nuts 7.6 30 g / 1 oz
pumpkin seeds 1.3 30 g / 1 oz
sunflower seeds 3.2 30 g / 1 oz
tahini (unsweetened sesame paste) 1.8 1 tbsp
chia seeds 0.4 1 tbsp
pistachio nuts 4.9 30 g / 1 oz


Condiments & Other

Source Net Carbs (grams) Serving size
almond milk (unsweetened) 0.3 1/4 cup, 60 ml / 2 fl oz
coconut milk 1.6 1/4 cup, 60 ml / 2 fl oz
coconut milk (creamed) 2.7 1/4 cup, 60 ml / 2 fl oz
olives 0.2 30 g / 1 oz
sauerkraut (solids only) 0.5 1/4 cup, 35 g / 1.25 oz
mustard 0.7 1 tbsp
tomato puree 5.7 1 tbsp
apple cider vinegar 0.1 1 tbsp
coconut aminos 1 1 tbsp
dark chocolate (85%) 5.7 30 g / 1 oz
coconut flour 3.2 1/4 cup, 30 g / 1 oz
almond flour 2.2 1/4 cup, 25 g / 0.9 oz
flax meal 0.6 1/4 cup, 38 g / 1.3 oz
psillium hush powder 1.4 1/4 cup, 16 g / 0.6 oz
Erythritol 0.5 1 tbsp
stevia (drops) < 0.1 1/4 tsp
wine (red, dry) 6 1 glass / 5 fl oz
wine (white, dry) 6 1 glass / 5 fl oz
spirits (sugar-free, ~ 40% vol) 0 1 jigger / 1.5 fl oz


Low-carb / Paleo / Primal Sources of Your Daily Protein

Protein is not found just in meats. There are many meat-free and plant-based sources of protein! The more fat the meat contains, the less protein is usually has.

Meat, Fish and Seafood

Complete Keto Diet Food List: What to Eat and Avoid

Source Protein (grams) Serving size
turkey / chicken breast 37 150 g / 5.3 oz
chicken thighs 29 150 g / 5.3 oz
beef, lean steak 31 150 g / 5.3 oz
beef steak, ribeye 28 150 g / 5.3 oz
pork loin (chops) 31 150 g / 5.3 oz
venison steak 32 150 g / 5.3 oz
lamb chops 28 150 g / 5.3 oz
duck (meat only) 30 150 g / 5.3 oz
duck (meat and skin) 17 150 g / 5.3 oz
bacon 12 3 slices / 90 g / 3.2 oz
chorizo salami 22 90 g / 3.2 oz
salmon 32 150 g / 5.3 oz
tuna 37 150 g / 5.3 oz
cod 27 150 g / 5.3 oz
sardines 30 150 g / 5.3 oz
mackerel 28 150 g / 5.3 oz
sea bass 28 150 g / 5.3 oz
sea bream 36 150 g / 5.3 oz
prawns, shrimps, mussels, clams 22 150 g / 5.3 oz
octopus 19 150 g / 5.3 oz
squid / calamari 23 150 g / 5.3 oz
lobster 25 150 g / 5.3 oz
gelatine 6 1 tbsp

For vegetarian options, these are the main sources of protein:

Eggs and Dairy

Complete Keto Diet Food List: What to Eat and Avoid

Source Protein (grams) Serving size
eggs, chicken 6.3 piece, large
eggs, duck 9 piece, large
cream (heavy whipping) 1.1 1/4 cup
cream (soured) 1.2 1/4 cup
cream cheese 3.5 1/4 cup
hard full-fat cheese (e.g. cheddar) 14.2 60 g / 2 oz
mozzarella 13.8 60 g / 2 oz
feta 8.1 60 g / 2 oz
mascarpone 3.6 1/4 cup
ricotta 6.9 1/4 cup

You can always boost your protein intake with high-quality whey protein powders. There is a good overview of other protein powders here (includes vegan options).

Apart from legumes (peanuts, chickpeas, lentils, etc.) and quinoa, which are not a part of the paleo diet, these are the main sources of protein for vegan-friendly diets:

Nuts and seeds

Complete Keto Diet Food List: What to Eat and Avoid

Source Protein (grams) Serving size
almonds 6 30 g / 1 oz
walnuts 4.3 30 g / 1 oz
pecans 2.6 30 g / 1 oz
hazelnuts 4.2 30 g / 1 oz
macadamia nuts 2.2 30 g / 1 oz
cashew nuts 5.2 30 g / 1 oz
pistachio nuts 5.7 30 g / 1 oz
brazil nuts 4.1 30 g / 1 oz
pine nuts 3.9 30 g / 1 oz
pumpkin seeds 8.6 30 g / 1 oz
sunflower seeds 5.9 30 g / 1 oz
sesame seeds / tahini paste 5 30 g / 1 oz

Vegetables, fruits and other

Complete Keto Diet Food List: What to Eat and Avoid

Source Protein (grams) Serving size
broccoli 2.6 1 cup, chopped
broccoli raab 1.3 1 cup
sugar-snap peas 1.7 1 cup
green beans 1.8 1 cup
bean sprouts 1.5 1 cup
spinach 5.3 1 cup, cooked
kale 2.2 1 cup
artichoke 4.2 medium piece
asparagus 2.9 1 cup
cauliflower 2.1 1 cup, chopped
mushrooms, average 1-2.5 1 cup, sliced
coconut 1 1/4 cup, shredded
coconut milk 1.1 1/4 cup
avocado 4 piece, average
tempeh (fermented soy - paleo if non-GMO) 7.7 1/4 cup
sun-dried tomatoes 1.4 1/4 cup
seaweed (e.g. wakame) 10 1 cup
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By Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this post!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (620)

Thanks for all this info.  I am going to follow this and your list of what and what not to eat will help me a great deal.  Thanks again.  Anthea

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very helpful and easy to understand. thank you.

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Omg I have just happened upon your blog and it’s wonderful. I love the calculations of the common foods. I feel like I can tackle this diet head on now. I was having trouble with the carb count as well as portion size.    Thank you so much 😊

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Hi!
This has probably been asked a million times before; if so, I apologize for being redundant. How often per week would you recommend eating the foods listed under 'eat occasionally'? I've been on keto since the end of September '17, but right now I'm trying to change things up a bit to see if I can tweak my fat/weight loss.

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Hi Nicole, I wish there was a simple answer but it depends on:
1) Your daily carb limit
2) The amount eaten.
This means that you can eat tomatoes, berries or cauliflower every day if if your eat them in moderation (ie they don't make most of your daily food intake).
The rule of thumb is to include foods from the "eat freely" list on a daily basis and in most (or all) of your meals and then add any foods from "eat occasionally" list.
I hope this helps!

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Hi, Miss Naushin (29)here. My weight is 78 Kg and  my height is 5 feet 3 inches.I want to start keto diet.please advise me.
Thanks

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Hi, here's the best way to start keto: How To Keto

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Since starting the keto diet, how has that affected your hasimoto's?  I have that along with hypothyroidism.  

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Here's about keto & Hashimoto's (I follow the same approach as outlined there): Are Keto and Low Carb Suitable for People with Thyroid Disease?

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I have been hearing friends follow the Keto diet.  I noticed in a post or two here, fasting is a precursor.   I started yesterday to monitor carb intake.  I am prone to heavy sugar intake and apparently like veggies that lean on the high side.  
I'm hoping to make changes that I can stick with.  info on fasting and snack substitutes would be appreciated.  Thank you .

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Hi Mary Anne, fasting goes hand in hand with the ketogenic diet simply because it is easy to fast when your appetite is under control.
You can find information about fasting here: Complete Guide to Intermittent Fasting
Here's where to start: How To Keto
For healthy snacking options, have a look at the recipes (KetoDiet Blog: Recipes) and use the filtering tool to find what you are lookig for. I hope this helps!

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I just starting the Keto Diet. I do exercise regularly and drink lots of water.  My first question is - Where can I find menu's with keto diets on them that I don't have to pay for so I can make sure I'm eating right?  How will I know when I'm in Ketosis?  Last question - Can I take Excedrin to help with the headaches?
Thanks,
Norm

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Hello Norman, we offer 3 free free diet plans that will help you kick-start your keto diet: ketodietebooks.com/FreeEBooks.aspx
For more about keto, there is plenty of information on my blog (several expert articles for each topic): KetoDiet Blog: Diet-Nutrition
I'm afraid I can't advice on medication as I'm not a health professional.

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I just started and i'm still in overeating mode. Always hungry, stress eater. What is the best thing to eat in between that is kind of like a "free food" per say...
Thank you

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Hi Nancy, first make sure you're eating enough protein - this is often the cause of feeling hungry/increased appetite: KetoDiet Buddy - Easy Way to Calculate Your Macros on a Ketogenic Diet
When I need a snack between meals, I go for a piece of dark chocolate (85-85-90% cacao), or half an avocado sprinkled with salt and pepper, or Healthy Homemade Beef Jerky or fat bombs: ketodietapp.com/Blog/Filter. With fat bombs you need to be careful as they are calorie dense and easy to overeat.

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Eating 75% fat is very difficult for me.  Please tell me how to do this that is appetizing. Thx!

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Keep in mind it is not 75% of fat in terms of grams but in terms of calories so it is not as hard as it sounds. One gram of fat contains more than twice as many calories compared to protein an carbs. Have a look at my recipes: KetoDiet Blog: Recipes

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Hello Martina,
Since I am on Vegetarian diet, I eat cottage cheese 200gm everyday. After reading your post it says cottage cheese should be consumed occasionally. Please suggest what should I do and also if you can suggest few Vegetables which I can have daily.
Thanks

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Hi Pratik, what is meant by "occasionally" is that cheese and dairy products in general should not be overeaten (can stall your progress). Since you follow a vegetarian keto diet plan, you will naturally be consuming more eggs and dairy. If you hit a plateau, it's worth looking at your dairy consumption.

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Awesome 👏. So easy going method. I took snapshots for thing to eat and avoid. I don’t wanna miss.

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Hi. We have a 2 year old with epilepsy and are considering to try a Keto diet - does that diet differ from a 'standard' Ketogenic diet? I heard that Keto for epilepsy involves very accurate measurements as well as a specific daily meal plan rather than a "free to eat" regime.

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Hi Steve, there are different approaches and not all off them are as strict as the "classical" approach for epilepsy. These posts will help:
Ketogenic Diet and Epilepsy
Types of Ketogenic Diet for Epilepsy

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What are your thoughts about green tea and matcha?

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Absolutely, go for it! From another post on my blog: Green tea is rich in catechins, which are potent antioxidants. It's also the best source of a specific catechin known as epigallocatechin gallate (EGCG), which has been credited with beneficial health effects on cardiovascular and metabolic health.

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Individuals are supposed to drink half their weight in ounces of liquid a day.
So a 160 lbs individual is to drink 80 ounces of liquid a day.
For a person that has never drank coffee and has little interest in tea what are they suppose to drink - water or water with lemon/lime squeezed in it. That will never be a suitable beverage for me to live on for any period of time.
So what the heck am I suppose to drink??!!

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Hi Steve, you can always use flavour enhancers such as flavoured stevia drops (zero carbs and calories) in still or sparkling water.

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I noticed that the list of protein in vegetables doesn't include all the vegetables in the Carbs vegetable list. Is it because for instance, there is no protein in zuchinni or green peppers? Also, is the equivalent of 150g (in the carb list), 1 cup (in the protein list). And btw, how many carbs in 30g of Brazil nuts? Thanks again, really appreciate the info. At first I thought keto was going to be easy to manage but it's more complicated then counting calories!

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That is only because I focused on protein rich foods (the purpose was lo list either protein or carbs). Some of the vegetables have negligible protein and are not worth mentioning for this purpose. For detailed nutrition facts, you can browse through the Ingredients in the KetoDiet app (more info at ketodietapp.com/). I hope this helps!

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Thank you for all this information. I'm wondering if there's a food list that incorporates the three macros plus calories. If I know how much protein 150g of chicken has I also need to know how much fat is in it and carbs (and calories) to be able to easily know what else I can eat.

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This is very helpful info when it comes to preparing a meal for a the day.
Thanks and keep up the great work.

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Is it okay to have rice/grain once in a day?

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I'm afraid not is you follow a keto diet, in fact low-carb diets in general. Rice is too high in carbs.

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started keto Nov.-17' now 46 lbs lighter in Mar.-18'. it was extremely tough getting past the sugar addiction phase(keto flu).Want to lose 14 more to reach my goal. To me, this has been the best thing I have done to better my eating style/a life style change vs. a diet..your goals can be obtain by following the simple eating recommendation of which you have laid out/thank you..
I love yogurt- full fat, how often can I eat it/ and what might help reduce my belly fat area, waist line?

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Hi Richard, if you reach a plateau, have a look at this post: How To Low Carb: 15+ Common Weight Loss Mistakes
Some people may be stalled by dairy so it's hard to say how often you can have full-fat yogurt. I have it a few times a week with no issues. Keep an eye on the serving size.

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Why no focus on tofu?

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Tofu is made from heavily processed soy and is not suitable for a healthy low-carb diet (endocrine disruptor, links to cancer, etc). From another article on my blog: Flavones and other phytoestrogens found in soy seem to either stimulate or suppress cancer growth, depending on dosage and other factors.
The only exception that can be included occasionally are fermented soy products such as tempeh.

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My sister has been on a keto diet incentive November 2017 with great success. I am wanting to as well. I am diabetic and although the diet itself sounds healthy the fasting and intermediate fasting frightens me. I stopped going to my Nutrishionist because she kept changing my diet from Paleo, to B+blood type diet to Atkins... I kept extensive food/drink logs and my sugars went crazy as well as I felt ill. My sis sad this was a better diet. Seems better, I prefer a more natural foods/drinks approach to life style. I started to day and fasted from 12am to 1:30 pm . Had an omelet with greens and veggies and cheese, guacamole, radish and cucumber as sides. Having black coffee with cinnamon and tumeric. I am a bartender so I work crazy hours. So I am thinking this might work for me. Except I went grocery shopping yesterday and bought bananas, pineapple, tangerines and blackberries. Only black berries are ok. I usually have infused water and veggie/fruit smoothies I make during the day/night. So no smoothies, veggies or fruit at work. Hmmmm Any thoughts? I have battled thyroid issues since childhood. I am asthmatic since birth and will be 60 in October. I am tired of being tired. Thank you, sincerely, Maryjane

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Hi Maryjane, fasting in your case should be approached with caution. First, you are diabetic (type 2 I suppose?) and second, you have thyroid issues (prolonged fasting can do damage). These posts may help:
Practical Guide to Fasting
Keto smoothies (no tropical fruits, just berries, cacao, nut butter, etc): ketodietapp.com/Blog/Filter
For more, have a look at the recipes here  -some of them are perfect for lunchboxes: KetoDiet Blog: Recipes

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What is the reason  For avoiding  Almond milk?

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Not at all! What you may be referring to are section about processed foods and additives - this may include some almond milk products.

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What is the reasoning for avoiding non-GMO products?

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It is the other way around: Use only non GMO/ avoid apart from non-GMO.

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Thank you so much for your information. I have just made a change in diet and I am on the ketogenic diet Started 7 days ago.  I have spent a life time struggling with chronic fatigue and I am an addict to sugar.  Presently I am going through the Keto flu; today I'm feeling a little better.  But I have hope and I know this will work for it makes so much sense.  Again thank you and may God Bless.  

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I hope you feel better soon 😊 God bless you too sister.

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