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Keto is not just some new fad diet, it has actually been around for and utilized for a really long time. Think about how we used to eat before we had this abundance of foods with refined grains and sugars. Starting back in the industrial revolution we began to really start loving our carbohydrates and processed foods, we were taught a "food pyramid" and told to eat foods such as whole grain breads and oatmeal. Which has led us to the modern diet and all the health problems that come with such has diabetes and heart disease.

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We are trained since children to eat highly insulin responsive foods such as breakfast cereals and fruit juices which are loaded full of gluten, starches and sugars, causing insulin resistance and addictions. In a world where a highly processed cheeseburger from a fast food restaurant costs less than an avocado it is harder than ever to make proper nutritional decisions.

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But all of those years of consuming unhealthy foods can be reversed. The body is highly adaptive and will respond well to a healthy diet. Once we get the body healthy, fat loss and a healthy weight are just a side effect of wellness. 

We are going utilize proper nutrition with the ketogenic diet, training the body the to utilize fatty acid oxidation (burning fat) and producing ketone bodies as its preferred fuel source instead of the carbohydrate/sugar/glucose fuel which we have been trained our whole lives to use.

A "clean" ketogenic diet is high in omega 3 fatty acids, making it anti-inflammatory, which will have a long list of positive health benefits. While "dirty keto" is mainly just concerned with reaching certain macronutrient metrics, and not the quality of the foods. Dirty keto is highly inflammatory as it is weighted more towards an omega 6's fatty acid profile. Inflammation leads to ailments such as heart disease, rheumatoid arthritis, type two diabetes, obesity, asthma and neurodegenerative diseases such as Alzheimer's.


CLEAN KETO APPROVED FOODS

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PROTEINS

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  • Meats (grass fed/pasture raised)

  • Fish and seafood (wild caught, not farm raised)

  • Poultry (free range/pasture raised)

  • Eggs (free range/pasture raised)

  • Cheese (grass fed/pasture raised)

  • Plain Greek yogurt and cottage cheese (grass fed/pasture raised)

  • Clean protein powders (Isolates are best)

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OILS AND FATS
 

  • MCT oil "medium chain triglycerides"

  • Olive oil, Avocado oil, Coconut oil (cold-pressed)

  • Avocados

  • Olives

  • Almond butter, coconut butter or any made with keto friendly nuts or seeds

  • Heavy cream (grass fed/pasture raised)

  • Butter and Ghee (grass fed/pasture raised)

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CARBOHYDRATES
 

  • Low-carb veggies (cruciferous)​

  • Nuts, seeds (in moderation, see carb count below)

  • Berries (in moderation, see carb count below)

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VEGATABLES

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  • Broccoli

  • Cauliflower 

  • Asparagus

  • Cabbage

  • Bok Choy

  • Brussels sprouts

  • Watercress

  • Celery

  • Arugula

  • Eggplant

  • Cucumber

  • Spinach (cooked)

  • Peppers

  • Kale

  • Mushrooms

  • Zucchini

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PASTA ALTERNATIVES

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  • Zucchini or squash spagghetti 

  • konjac, Shirataki or Miracle Noodles

  • Hearts of Palm pasta

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BEVERAGES

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  • Nut, hemp and coconut milks (unsweetened/unflavored)

  • Coffee (organic, fair trade or single source)

  • Green Tea, Black Tea, Herbal Tea etc. (organic, fair trade or single source)

  • Ginger tea

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SWEETENERS

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  • Monk fruit

  • Stevia

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CHOCOLATE/COCOA

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  • Dark chocolate (100%) 

  • Cocoa powder
     

NUTS AND SEEDS - Carb counts for 1 oz. (28 g)
 

  • Almonds: 3 g net carbs (6 g total carbs)

  • Brazil nuts: 1 g net carbs (3 g total carbs)

  • Cashews: 8 g net carbs (9 g total carbs)

  • Macadamia nuts: 2 g net carbs (4 g total carbs)

  • Pecans: 1 g net carbs (4 g total carbs)

  • Pistachios: 5 g net carbs (8 g total carbs)

  • Walnuts: 2 g net carbs (4 g total carbs)

  • Chia seeds: 2 g net carbs (12 g total carbs)

  • Flaxseeds: 0 g net carbs (8 g total carbs)

  • Pumpkin seeds: 2 g net carbs (4 g total carbs)

  • Sesame seeds: 4 g net carbs (7 g total carbs)

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BERRIES - Carb counts for 1/2 cup of some berries
 

  • Blackberries: 3 g net carbs (7 g total carbs)

  • Blueberries: 9 g net carbs (11 g total carbs)

  • Raspberries: 3 g net carbs (7 g total carbs)

  • Strawberries: 3 g net carbs (6 g total carbs)

Clean Keto Approved Foods


FOODS TO AVOID ON KETO

 

  • All processed foods

  • GMO foods

  • Grains bread, rice, pasta, and oatmeal

  • Starchy vegetables

  • Beans, peas, lentils, and peanuts

  • High sugar fruits

  • Nut, breakfast and protein bars

  • RTD (ready to drink) Protein shakes

  • Sweetened yogurt

  • Low-fat dairy products

  • Sweetened beverages, juices, soda 

  • Honey, syrup or sugar in any form

  • Chips, pretzels and crackers

  • Baked goods including gluten-free baked goods

  • Trans fats, such as margarine or other hydrogentated fats

  • Anything with soy and soybean oil

  • Most alcohols, including wine, beer, and sweetened cocktails    

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OILS AND FATS TO AVOID


These fats and oils are unstable. They can damage your mitochondria and promote inflammation which contributes to most chronic conditions.
 

  • Corn oil

  • Canola oil

  • Cotton seed oil

  • Soybean oil

  • ​Sunflower oil

  • Safflower oil

  • Rice oil

  • Bran oil

  • Grape seed oil

 

Carb counts for high-sugar fruits:
 

  • Banana (1 medium): 24 g net carbs (27 g total carbs)

  • Raisins (1 oz. / 28 g): 21 g net carbs, 22 g total carbs)

  • Dates (2 large): 32 g net carbs (36 g total carbs)

  • Mango (1 cup, sliced): 22 g net carbs (25 g total carbs)

  • Pear (1 medium): 21 g net carbs (27 g total carbs)

 

Carb counts for starchy vegetables:
 

  • Corn (1 cup): 32 g net carbs (36 g total carbs)

  • Potato (1 medium): 33 g net carbs (37 g total carbs)

  • Sweet potato (1 medium): 20 g net carbs (24 g total carbs)

  • Beets (1 cup, cooked): 14 g net carbs (17 g total carbs)

Foods to avoid on Keto
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