Here are the list of foods to get into ketosis (fat burning):

DO NOT CONSUME ANY SUGAR OF ANY KIND OR ANYTHING THAT TURNS INTO SUGAR QUICKLY!

Approved Carbohydrates

  • alfalfa sprouts
  • cauliflower*
  • leeks
  • snow peas
  • artichokes
  • celery
  • lettuce
  • spinach
  • asparagus
  • cilantro
  • mushrooms
  • squash
  • bamboo shoots
  • okra
  • string beans
  • beans
  • cucumbers
  • onions
  • kale*
  • dill
  • parsley
  • Swiss chard
  • bok choy*
  • eggplant
  • peas
  • turnips*
  • broccoli*
  • peppers (all)
  • garlic
  • radishes*
  • seaweed
  • cabbage*
  • ginger root
  • carrots
  • olives
  • escarole
  • zucchini
  • tomatoes
  • avocado
  • collard greens
  • salsa (w/out sugar)
  • pickles (w/out sugar)
  • Brussels sprouts*
  • sauerkraut

*If you bloat with these foods – avoid.

Approved Proteins

  • Bacon (not turkey bacon)
  • Beef or pork ribs
  • Bratwurst or sausage
  • Nathan brand hot dogs
  • Chick WITH skin and fat
  • Duck or goose
  • Eggs
  • Pork chops
  • Pork rinds
  • Fatty fish and sea food
  • Tuna fish with oil

 

Approved Fats

  • All nuts (esp. macadamia nuts), the least expensive is on amazon, “Bayside Candy – Sincerely Nuts”
  • Macadamia Nuts Raw Unsalted Halves and Pieces,2Lbs
  • Nut butters without sugar
  • Avocado
  • Coconut oil – very important
  • Cream cheese and sour cream
  • Fish oil
  • European cheese
  • Flax seeds and flax oil
  • Seeds
  • Heavy whipping cream
  • Mayonnaise
  • Olives and olive oil


Quick example of how to get the correct % of carbs, protein and fats:

BREAKFAST

HEAVIER FAT AND PROTEIN

2-4 Eggs, cheese, hormone-free bacon, avocado

LUNCH

PROTEIN, FAT (3-6 ounces)

Animal Protein (non-lean) hamburger, fish, chicken (with skin)

VEGETABLE OR SALAD CARBOHYDRATE (7 cups)

DINNER

PROTEIN (3-3 ounces)

VEGETABLE (2-3 cups)


DESERT AT THE END OF THE MEAL

Almond Butter Keto Bombs
by Dietitian Cassie (DietitianCassie.com)

INGREDIENTS

1 cup almond butter
3/4 cup organie, unrefined coconut oil
2 tablespoons unslated butter
2 to 3 teaspoons stevia powder extract

1) Place all the ingredients in a large bowl and microwave for 45 seconds.
2) Whisk the ingredients together and pour the mixture into ice cube trays. Freeze for 2 hours.
3) Once they're forzen, you can pop the fat bombs out of the ice cube trays and store them in an airtight container in the freezer, or keep them stored in the ice cube trays!

INGREDIENTS

Combine all ingredients
Mix thoroughly
Place on cookie sheet or parchment paper
Put in freezer for 30 minutes. Store in freezer too
Consume!

Kale Shake


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