1. Eat These KETO Foods
Proteins & Fats
Vegetables (Non-Starchy)
Beverages & Condiments
Herbs, Spices & Sweeteners
Starchy Vegetables to Avoid
2. Remove Sugars, Grains, Seed Oils
These foods are made of sugars, either simple or complex (carbs). If this is your main diet, you're having dessert for every meal!
Foods to Eliminate
Simple Rule: Don't Eat White Foods
White food generally refers to foods that are white in color and have been processed and refined, like flour, rice, pasta, bread, crackers, cereal, and simple sugars like table sugar, fructose, and high-fructose corn syrup.
Sugars and Ketosis
Sucrose is the scientific name for table sugar (composed of glucose and fructose).
Glucose is the building block of carbohydrates.
Fructose is the sugar found in fruit and honey.
Summary: Glucose and fructose are absorbed directly into your bloodstream, while sucrose must be broken down first. Glucose is used for energy or stored as glycogen. Fructose is converted to glucose or stored as fat.
Understanding Ketosis
Ketosis is a normal process that happens when your body doesn't have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.
Unlike muscle, your brain can't use fat as a fuel source. However, the brain can use ketones. Your liver produces ketones from fatty acids when glucose and insulin levels are low.
Current thinking suggests carbs are the master fuel, but ketones may actually be the master fuel with carbs as the body's backup. Carbs and sugars are absorbed directly, so in times of fat famine when the body is starving, carbs are absorbed quickly to prevent death.
7 Tips to Get Into Ketosis
- Minimize Your Carb Consumption
- Eliminate Seed Oils from your Diet
- Ramp up Your Physical Activity
- Increase Your Healthy Fat Intake
- Try Intermittant Fasting (video info)
- Maintain Adequate Protein Intake
- Test Ketone Levels and Adjust Your Diet as Needed
Sweeteners to Avoid
Healthier Alternatives
3. Seed Oils: What to Avoid & What to Use
Why Avoid Seed Oils? Industrial seed oils are high in inflammatory omega-6 fatty acids, highly processed, and often contain harmful compounds. They promote inflammation and oxidative stress in the body.
Avoid These Seed Oils
Use These Healthy Fats
Quick Tip: For high-heat cooking, use Avocado Oil, Ghee, or Tallow. For medium heat, use Butter or Coconut Oil. For dressings and finishing, use Olive Oil.