The ketogenic diet is made up of food components that are very high in fat and very low in carbohydrates.
Ketosis, an elevated level of ketone bodies in the blood, occurs because fat is converted to ketones in the liver. This happens when there is a minimum amount of carbohydrates in the diet and a large amount of fat. The liver converts fat into fatty acids and ketone bodies, allowing the body to burn fat for energy and this can help supply the brain with energy.

Ketogenic Shopping List

When eating keto, it is essential that you consume healthy fats, proteins, and carbohydrates in the correct ratio based on the type you are following. Macronutrients or macros are essential for survival because they are necessary for the proper functioning of the body. Carbohydrates, proteins, and fats are macros. There are some carbs that are high glycemic like chips, ice cream, syrup and some that are low glycemic like kale, cabbage, cauliflower and leafy greens.

Foods allowed on the ketogenic diet:
These are foods that you can buy at the farmer’s market or your grocery store. All meats, seafood, and full-fat dairy are allowed on the keto diet.

fats:
Butter
Avocado oil
olive oil
ghee
Coconut oil
MCT oil

Meat:
Beef
Chicken
Turkey
duck
Veal
Deer
Lamb
goat
Pig

Seafood:
Fish
mackerel
Shrimp
oysters
River crab
code
Salmon

Vegetables:
kale
Spinach
Lettuce
Cauliflower
Broccoli
Celery
Cucumber
Zucchini
cabbage
Asparagus
Eggplant
Peppers

Fruit:
strawberries
blueberries
raspberries
Blackberries
files
Lemons
Coconut
Lawyers
Tomatoes
olives

Dairy:
whole organic cheese
organic whole milk
full fat yogurt

Nuts and nut milk:
Almonds and almond milk
Cashew nuts and cashew milk
Macadamia nuts
walnuts
brazil nuts
pinions
pistachios

Seeds:
flax seeds
chia seeds
Hemp seeds
Pumpkin seeds

Foods not allowed on the ketogenic diet:
Wheat gluten)
Grain
Vegetables
Refined sugar
Foods with a high glycemic load
High fructose corn syrup

My book, The Complete Ketogenic Diet and Intermittent Fasting Guide For Beginners, will be published in 2022. It includes a keto shopping list, an amazing 14-day meal plan with net carbs under 25g per day, and much more. Using just a few inexpensive, easy-to-find ingredients in our recipes, you can make keto meals in minutes, anytime, anywhere. This makes it easy for anyone to do it and helps people move toward their goal of optimal health. My book is full of information about the keto diet, its wonderful benefits, and amazing easy recipes you can make.