protein fruit fermented foods vegetables … · foods to have fermented foods kombucha beet kvass...
TRANSCRIPT
PROTEIN
FATS
VEGETABLES
Seafood: Wildcaught fishRed Meat: Grass-fed beef, bison, buffalo, lamb, elk, venisonPoultry: Organic and/or pasture-raised chicken, turkey, eggs, duck, pheasantProcessed Meats: (non-pig bacon, sausage, deli meat, etc) – must be organic/grass-fedOrgan Meats: From grass-fed or pasture-raised meats
Animal Fats*Chocolate/ Cacao/CocoaAvocadoCoconut Milk (canned)Grass-Fed Butter and Ghee*Coconut oil Extra-Virgin Olive OilCoconut Meat/FlakesOrganic Bone Broth and StewsCoconut ButterOlives (all)MCT Oil and SCT OilGrass-fed cheese or cream
ArugulaBroccoli/BroccoliniCauliflowerCucumberGarlic Leeks OkraRhubarbSpinachWatercressSprouts (All Types)Swiss ChardArtichokeBok ChoyBrussels SproutsCollard GreensZucchini
Anise/Fennel Root AsparagusBroccoli RabeCabbage (All Types)CeleryGreen BeansKaleLettuce (bibb, butter, red)Onion/ShallotsRadishSnow/Sugar Snap PeasKohlrabiMushrooms (all)Spaghetti SquashSummer SquashTurnipGreens (beet, mustard, turnip)
Foods To Have
FERMENTED FOODS
Kombucha
Beet KvassGrass-fed fermented dairy
DAIRYRaw grass-fed whole milk or grass-fed kefir and yogurt
GRAINSQuinoaBrown riceWhite riceBuckwheatSprouted ancient grains
LEGUMESLentilsBeansGarbanzo beans
VEGETABLES
FRUITApricotsOrangesDates/FigsPeachesGrapes (green/red)PineappleMelonPapayaPears (all varieties)Plum
PomegranateTangerinesBananasCherriesMangoNectarinesExotic Fruit (star fruit, quince)WatermelonTomatoes
Foods To Have in Moderation
FRUIT
FERMENTED FOODS
NUTS & SEEDS1/4 cup per day
HERBS
PROTEIN POWDERS
Lemon/LimeBerries (1/4 cup daily max)Granny Smith Apple (1/4 per day max)Grapefruit (1/4 per day max)
SauerkrautCoconut Milk KefirFermented Assorted VeggiesKimchiFermented WheyRaw Apple Cider Vinegar (ACV)Bragg’s ACV DrinksCoconut Water Kefir
HazelnutsAlmondsBrazil NutsPecansFlax SeedsSunflower SeedsCashewsAlmond MilkHemp Seeds
Macadamia Nuts Almond ButterChia SeedsPistachios Pumpkin Seeds/Pepitas WalnutsPine NutsSesame Seeds
TurmericAshwaghandaGinsengStar AniseMilk Thistle SageEchinceaValerianPassionflowerLemonGrass
Bone Broth ProteinPea ProteinHemp ProteinNon-Denatured Whey Protein
OreganoGreen Coffee Bean ExtractPeppermint ChamomileCorianderThymeBasilMacaKava Kava
Quick Start Guide
Acorn SquashJimacaBeetsPumpkinSweet Potatoes
Delicata SquashParsnipsRutabagaButternut SquashYams
Only consume these after you are keto adapted (4-6 weeks on the ketogenic diet) and you want to cycle out of ketosis. Find the right schedule for you...maybe one time per week or one time per month and follow the low-carb keto diet the rest of the time.
Quick Start Guide
PROTEIN
VEGETABLES
FRUIT
REFINED CARBOHYDRATES
GRAINS
All Factory-Farmed animal products or those with added sugar, MSG, sulfites or carrageenanPig based products Shellfish
Regular PotatoesMashed PotatoesBaked Potatoes
Dried Fruit
Bread Bagels Breadsticks Brownies Cake Candy Cereal/granola
WheatBarleyRye Oats KamutSpelt
Chips Cookies Couscous Crackers Croissants Cupcakes Muffins Pasta
PastriesPitaPizza Popcorn Rolls Tortillas Tortilla chips
Foods To Avoid