The Keto Diet

Ketosis is a normal metabolic process that occurs when the body doesn’t have enough glucose (its normal fuel source) for energy so it burns stored fats instead. The Ketogenic Diet utilizes the body’s own physiology to induce weight loss by putting the body into ketosis through a specific low to no-carb diet and focusing on eating more fats while exercising. The proper balance of calories, fats, and moderate proteins on this plan is the key to seeing healthy weight loss. Keeping proteins lower also prevents a condition called gluconeogenesis…a condition where the body turns protein into glucose for energy, the opposite of what you want on this diet.

Phase 1 – Load: 2 Days Decrease the amount of carbohydrates and sugars you consume and start to incorporate a bit more healthy fats and protein into your daily food intake (avocados, salmon, eggs, butter, coconut oil, full-fat dairy, pork, beef, chicken, etc.) while drinking plenty of water. Start taking any of our diet supplements along with any other supplements you wish to take. Organize your foods so you’re prepared to do the keto diet successfully.

Phase 2 – Lose: Up to 6 Weeks Keep taking our supplements while you add more keto-appropriate foods, depending on the specific diet you have chosen to follow. Always drink plenty of water to facilitate this dietary adjustment and prevent dehydration. The sooner you reach ketosis the quicker weight loss will occur. Check your ketones to see when you have reached the proper levels and make any adjustments necessary as you progress. Full ketosis means your body is burning fat for energy and not any muscle tissue; light exercise can help with this. Be sure to follow your diet as outlined and keep track of how you’re feeling as you progress. Also keep an eye on your sodium, potassium, and magnesium to be sure you’re maintaining proper levels.

There are several ways that people choose to do the Ketogenic Diet and what works best for you is an individual decision. Below we have put together a list of foods that are appropriate for the keto diet along with the nutritional information needed to accurately account for calories, fat, carbs, and protein.

Phase 3 – Stabilize: 3 Weeks Continue with our supplements for appetite suppression while you very slowly begin to incorporate more calories and protein into your diet…still keeping carbs and sugar low. Keep a close watch how many calories you consume and get exercise for muscle gain…increasing carbs again but only for workouts. Always be sure to stay well hydrated and begin to transition to a “low carb” diet that’s not fully the ketogenic diet. Eat more of a Diabetic diet with healthy protein and fats, low carb and sugar options in vegetables, grains, and fruit, while still avoiding added sugar. This phase will help you understand what foods you can have to help keep the weight off and what items need to be limited, if not completely avoided.

Phase 4 – Maintain: Going Forward This phase is essentially “the rest of your life” where you can use the information you learned from your ketogenic diet experience and the stabilization process while continuing to take our supplements. You are free to continue to eat a more relaxed form of the keto diet that works better for long-term maintenance, try Intermittent Fasting, or eat a more Diabetic diet to reduce carbs and sugars in general.

The Ketogenic Diet does still require exercise in order to see weight loss. The key is to select foods with relatively low to moderate calories but more fats in order to achieve ketosis. You can be in a state of ketosis for an extended period of time as a lifestyle choice (with healthy nutrient balance) or you can do the protocol for a shorter duration for weight loss. It can take about two weeks to reach a proper state of ketosis so patience is necessary. Once you lose your desired weight you can modify the diet for a more normal balance of foods to maintain your weight.

This plan requires a lot of control and discipline over your diet but the rewards can be great. Careful food selections along with proper weighing, measuring, and nutrient calculations are key to success. When in ketosis you tend to lose salt so it’s generally advised to have a bit more salt (sodium) daily, unless you have specific salt-related health issues. As always, please consult with your doctor regarding the specifics of your personal health situation before beginning the ketogenic diet or any diet regimen. With particular regards to kidney, liver, thyroid, or cholesterol issues or if you take any medications that might not allow for such a specific protocol.

PROTEINS (4 oz. serving)

CALORIES

FATS

CARBS

PROTEIN

Ribeye Steak (similar fatty cuts)

300

20

1

27

Beef Roast

200

9

0

28

Veal

160

5

0

26

Ground Beef (80/20 fat)

280

23

0

19

Beef Sausage (1 link)

88

7

1

4

Beef Hot Dog (1)

163

14

2

6

Liver

150

4

4

23

Ham (cured – 11% fat)

211

10

0

29

Bacon (regular cut – 4 slices)

540

50

1

22

Pork Chop

200

18

0

30

Pork Loin

212

10

0

28

Ground Pork (79/21 fat)

298

24

0

19

Pork Sausage (1 link)

86

7

1

4

Pork Hot Dog (1)

170

16

1

6

Chicken – Dark Meat (with skin)

275

18

0

25

Chicken – Dark Meat (without skin)

200

10

0

25

Chicken Breast (with skin)

194

11

0

24

Chicken Breast (without skin)

124

1

0

26

Ground Chicken (breast)

140

0

0

21

Chicken Sausage (1 link)

63

2

1

4

Chicken Hot Dog (1)

143

12

2

6

Turkey – Dark Meat (with skin)

194

9

0

26

Turkey – Dark Meat (without skin)

162

5

0

28

Turkey Breast (with skin)

175

6

0

29

Turkey Breast (without skin)

137

1

0

31

Ground Turkey (85/15 fat)

184

12

0

21

Turkey Sausage (1 link)

45

0

1

5

Turkey Hot Dog (1)

136

8

1

6

Lamb Chop

300

25

0

19

Ground Lamb

330

27

0

23

Salmon

210

12

0

23

Mackerel

261

16

0

21

Herring

179

10

0

20

Sardines (canned in oil)

238

15

1

23

Anchovies

162

5

0

26

Tuna (fresh fillet)

123

1

0

27

Tuna (canned in oil)

218

9

0

32

Trout

168

7

0

24

Halibut

114

2

0

22

Cod

93

1

0

20

Catfish

121

5

0

18

Mahi-Mahi

96

1

0

21

Sea Bass

125

1

0

24

Orange Roughy

186

1

0

18

Tilapia

208

2

9

22

Shrimp

110

3

4

18

Crab (fresh – not imitation)

98

1

0

20

Lobster 

96

1

0

20

Scallops

89

1

4

11

Oysters (about 8 fresh oysters – not canned)

100

3

5

10

Clams

91

1

4

16

Mussels

146

4

6

15

Egg (1 large)

71

5

0

7

Egg Substitute (1/4 cup)

57

0

2

8

Tofu (4 oz. extra firm – cubed)

65

2

2

8

Tempeh (4 oz. – cubed)

222

13

11

21

Seitan (4 oz. – cubed)

130

2

5

24

Textured Vegetable Protein (1/4 cup)

80

0

7

12

DAIRY PROTEINS (varied amt.)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Whole Milk (1/2 cup) 74 4 6 4
Plain Greek Yogurt (1/2 cup – full fat) 129 11 10 14
Plain Regular Yogurt (1/2 cup – full fat) 72 4 6 4
Half-&-Half (2 Tbsp.) 40 3 1 1
Heavy Cream (2 Tbsp.) 104 11 1 1
Cream Cheese (2 Tbsp.) 100 9 2 2
Cottage Cheese (1/2 cup – 2% fat) 100 2 4 14
Mayonnaise (2 Tbsp. – full fat) 148 15 0 0
Butter (2 Tbsp. – full fat) 204 23 0 0
Ghee (2 Tbsp.) 225 15 0 0
Cheddar (2 oz. = 2 x 1 in. cubes) 225 18 1 14
Swiss (2 slices = 2 oz.) 213 16 3 6
Provolone (2 slices = 2 oz.) 197 14 1 14
Parmesan (2 Tbsp. – grated) 43 3 1 4
Mozzarella (2 oz. – whole milk; 2 x 1 in. cubes) 175 13 1 13
Ricotta (1/4 cup – whole milk) 107 8 2 7
Mascarpone (2 Tbsp.) 128 13 1 2
Blue Cheese (1/4 cup – crumbled) 120 10 1 7
Feta (1/4 cup – crumbled) 99 8 2 5
Goat Cheese (2 oz. = 2 x 1/4 in. discs – soft) 150 10 1 10
Brie (1/2 cup – slices) 240 20 0 15
Soy Milk (1 cup – plain/unsweetened) 115 4 9 8
Coconut Milk (1 cup – plain/unsweetened carton) 60 5 1 1
Almond Milk (1 cup – plain/unsweetened) 50 3 6 1
Cashew Milk (1 cup – plain/unsweetened) 45 2 6 0
Hemp Milk (1 cup – plain/unsweetened) 75 7 1 2
Soy Yogurt (1 cup – plain/unsweetened) 65 3 1 5
Coconut Yogurt (1 cup – plain/unsweetened) 58 3 9 0
Soy Mayonnaise (2 Tbsp.) 70 6 5 1
Tofu Mayonnaise (2 Tbsp.) 97 10 1 2

NUTS/NUT BUTTERS (varied amt.)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Peanuts (1/4 cup – shelled) 215 18 7 10
Peanut Butter (2 Tbsp.) 177 15 12 7
Almonds (1/4 cup) 158 13 6 6
Almond Butter (2 Tbsp.) 199 18 7 6
Macadamia Nuts (1/4 cup) 240 25 5 3
Macadamia Nut Butter (2 Tbsp.) 217 22 4 3
Cashews (1/4 cup – whole) 179 14 10 5
Cashew Butter (2 Tbsp.) 177 15 9 6
Pecans (1/4 cup – whole) 179 18 3 2
Pecan Butter (2 Tbsp.) 217 22 3 4
Pistachios (1/4 cup – shelled) 171 14 9 6
Pistachio Butter (2 Tbsp.) 168 13 9 7
Walnuts (1/4 cup – whole) 131 17 4 4
Walnut Butter (2 Tbsp.) 215 20 2 5
Hazelnuts (1/4 cup – whole) 212 21 6 5
Hazelnut Butter (2 Tbsp. w/chocolate) 183 14 13 3
Brazil Nuts (1/4 cup – whole) 188 19 4 4
Pine Nuts (1/4 cup – whole) 225 23 5 5
Cocoa Butter (2 Tbsp.) 239 27 0 0
Coconut Butter (2 Tbsp.) 197 23 5 2
Coconut Cream (2 Tbsp.) 100 10 2 1

SEEDS (2 Tbsp. serving)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Chia Seeds 139 9 12 5
Flax Seeds 100 7 5 3
Pumpkin Seeds/Pepitas (roasted & salted) 137 6 5 7
Sunflower Seeds (roasted & salted) 129 11 5 5
Sesame Seeds 104 9 4 3
Poppy Seeds 95 7 5 3

OILS (2 Tbsp. serving)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Olive Oil (extra virgin/cold pressed) 240 28 0 0
Avocado Oil (extra virgin/cold pressed) 248 28 0 0
Coconut Oil (extra virgin/cold pressed) 233 27 0 0
Macadamia Nut Oil 250 28 0 0
Flaxseed Oil 240 28 0 0
Sunflower Oil 240 27 0 0
Palm Oil 240 26 0 0
MCT Oil (medium-chain Triglycerides) 218 28 0 0

VEGETABLES (1 cup serving)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Broccoli (1/2 inch pieces) 31 0 6 3
Cauliflower (1/2 inch pieces) 27 0 6 2
Green Beans (1/2 inch pieces) 31 0 7 2
Carrots (1/4 inch slices) 50 0 12 1
Tomatoes (chopped) 35 0 7 2
Cucumber (1/4 inch slices) 16 0 4 1
Celery (1/4 inch slices) 15 0 3 1
Onion (chopped) 60 0 2 1
Asparagus (1in pieces) 20 0 4 2
Zucchini (1/4 inch slices) 20 0 4 1
Leeks (chopped) 54 0 13 1
Fennel (chopped) 27 0 6 1
Beets (1/4 inch slices) 58 0 13 2
Brussels Sprouts (whole) 38 0 8 3
Bell Pepper (chopped – green, yellow, red) 60 0 7 1
Mushrooms (chopped) 19 0 3 2
Eggplant (1 inch cubes) 20 0 5 1
Spaghetti Squash (1 inch cubes) 31 1 7 1
Butternut Squash (1 inch cubes) 63 0 16 1
Acorn Squash (1 inch cubes) 56 0 15 1
Cabbage (chopped) 20 0 5 1
Spinach (chopped) 7 0 1 1
Lettuce (chopped – dark varieties are best) 8 0 2 1
Endive (chopped) 7 0 2 1
Radicchio (chopped) 9 0 2 1
Kale (chopped) 34 0 7 2
Kohlrabi (chopped) 36 0 8 2
Bok Choy (chopped) 9 0 2 3
Swiss Chard (chopped) 7 0 1 1
Collard Greens (chopped) 11 0 2 1
Bamboo Shoots (1/2 inch slices) 42 0 8 4
Alfalfa Sprouts (whole) 8 0 1 1
Edamame (in pods) 107 2 12 10
Black Olives (10 olives – whole) 51 4 3 0
Green Olives (10 olives – whole w/pimento) 55 4 2 0
Radishes (1/2 cup – thin slices) 10 0 2 0
Chives (2 Tbsp. – chopped) 2 0 0 0
Miso Paste (2 Tbsp.) 60 2 9 3

FRUIT (1/2 cup serving)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Avocado (sliced) 117 11 6 2
Coconut (unsweetened – shredded) 264 24 7 2
Strawberries (whole) 24 0 6 1
Blueberries (whole) 43 0 11 1
Raspberries (whole) 33 0 8 1
Cranberries (whole) 23 0 6 0
Blackberries (whole) 31 0 7 1
Cherries (whole with pit) 37 0 9 1
Watermelon (1 inch cubes) 24 0 6 0
Cantaloupe (1 inch cubes) 27 0 7 0
Honeydew (1 inch cubes) 31 0 8 0
Lime (sections and zest) 20 0 7 1
Lemon (sections and zest) 33 0 10 1
Orange (sections and zest) 65 0 16 2
Grapefruit (sections and zest) 44 0 11 1
  • BEVERAGES/LIQUIDS/MISC.
  • Water: still or sparkling; a staple on the diet for proper hydration
  • Coffee: black without sweeteners/flavorings of any kind
  • Tea: black or green are best
  • Alcohol: best avoided, but hard liquor is the best choice; no beer or wine; slows weight loss
  • Broth: organic is best, watch for added sugars & check the nutritional facts for details
  • Flavorings: packets flavored with stevia are fine in moderation; allowed citrus items are best
  • Artificial Sweeteners: Stevia, Xylitol, Erythritol, Cucralose, Sweet n’ Low (saccharin); use all sparingly
  • (known to be sweeter than sugar; can cause sugar cravings on the diet)

  • Spices: fresh or dried are fine; opt for powders and avoid salts; carefully read labels on dried varieties
  • Condiments: low/no sugar is best (carefully read labels & account for ingredients); use sparingly