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See a full diet plan and great recipes here: https://ketosummit.com/free-ketogenic-diet-meal-plan

Getting started resources:

Documentary

Magic Pill

Book

Grain Brain

Articles

https://www.koriharrison.com/blog/2018/7/5/ketogenic-series-my-experience-with-the-keto-diet

https://www.koriharrison.com/blog/6-months-on-keto-no-dairy-no-meat-yes-im-alive

https://www.koriharrison.com/blog/2018/7/11/let-your-cravings-be-your-macro-calculator

https://www.koriharrison.com/blog/2018/7/6/ketogenic-series-eating-out-on-keto

https://draxe.com/hub/keto-diet/

https://www.ruled.me/benefits-ketogenic-diet

IMPORTANT

  • SUPPLEMENT YOUR ELECTROLYTES, especially salt. You need up to 9 grams a day, this is a lot so put it on everything. These are sodium, potassium, magnesium, phosphate, chloride. See supplements for a good product. If you’re feeling lightheaded, you need more.
  • EAT TONS OF FAT IN FIRST FEW DAYS. Don’t worry about calorie count in your first 4-5 days. Eat as much fat as possible, e.g. big dollop of coconut oil when cooking. Your body is craving a source of energy and it doesn’t have its usual source, it needs fat as the replacement. This will get you in ketosis faster.
  • CHECK NUTRITION LABELS. Get into the habit of checking the nutrition label for 3 things: carb content, sugar content, ingredients. The less ingredients the better (closer to food’s original form, whole food ingredients). The less net carbs (carbs minus fiber) the better. You’d be surprised how many products sneak in added sugar.
  • BUY ORGANIC (with certain things). Organic products are best when buying oils or nuts or nut butters. These are notoriously pesticide sprayed. I also recommend eggs, berries, greens, peppers, tomatoes (any fruit/veggie you eat the outside of, i.e. edible skinx)
  • DON’T OVERDUE PROTEIN. This can take you out of ketosis. Your macro percentages should be around 70% fat, 20% protein, 10% carbs
  • DRINK PLENTY OF WATER. Your bodies doing a lot of work and if you’re getting the salt you need then you’re body is going to need the extra water as well.
  • TRACK YOUR FOOD for the first few weeks to gauge what foods get you to the ideal macro percentages and to make sure you’re not going over 20 grams of net carbs (carbs minus fiber) a day. I use myfitnesspal. Eventually, you may no longer need this and can rely on your body. See my post on that.

Supplements

WHAT TO EAT

Cooking

Proteins

  • Fish (any seafood is fine but some have a higher fat content than others. Below is the order of the most common ones I eat based on optimal fat to protein ratio, in keto you need to keep protein in check as well as carbs. Be careful of mercury levels, not really an issue for most but swordfish is high. Try to get wild caught if possible, or sustainably farmed with no antibiotics).
    • Salmon
    • Tuna
    • Anchovies
    • Sardines
    • Trout
  • Meat (grass-fed, organic)
    • Bacon
    • Chicken
    • Red meat (keep it minimal)
  • Eggs (with the yolk!!)
  • Protein powders (see Supplements above)

Snacks

Vegetables

  • Athletic Greens powder
  • Spinach
  • Other leafy greens
    • Arugula
    • Chard
    • Romaine 
    • Butter lettuce
    • Kale
  • Cauliflower
  • Broccoli
  • Asparagus
  • Cucumber
  • Zucchini
  • Tomato
  • Peppers
  • Brussel sprouts
  • Green beans
  • Mushrooms
  • Eggplant
  • Fennel

Fruits (in moderation, in order of lowest to highest carbs)

  • Raspberries
  • Blackberries
  • Strawberries
  • Blueberries
  • Cantaloupe

Alcohol (yes you can still enjoy this!)

  • Tequila
  • Mezcal
  • Gin
  • Vodka
  • Whiskey
  • Cabernet Sauvignon
  • Pinot Noir


Meals

See my pinterest board for some good recipes

Breakfast

  • Eggs + avocado
  •  Smoothie
    • Berries
    • Spinach
    • Avocado
    • Coconut cream
    • Handful almonds
    • Coconut milk (canned, organic)
  • Smoked salmon + avocado
  • Salmon + eggs
  • Bacon and eggs
  • Coffee and heavy whipping cream (yes, this is good!)
  • Coffee and coconut milk/coconut butter and MCT oil

Lunch

  • Grilled salmon and veggies
    • Grilled or baked or sautéed salmon with coconut oil
    • Bake or saute asparagus/broccoli/spinach
  • Grilled fish and salad
    • Grilled or baked or sautéed any fish
    • Spinach or arugula or kale
    • Tomatoes
    • Guacamole
    • Olive oil or melted coconut oil on top or mix dijon mustard with olive/avocado oil, salt/pepper and lemon for a great keto salad dressing
  • Chicken/shrimp/tuna salad (make sure the mayo has no sugar)
  • Steak over spinach with olive oil or melted coconut oil on top
  • Cauliflower rice pizza
    • Mix cauliflower rice with 2 eggs, salt and pepper
    • Cook in saucepan with coconut oil
    • Sprinkle mozzarella on top and add basil, fresh tomato, anchovies/sausage/pepperoni
  • Cauliflower “mashed potatoes”
    • Butter
    • Cooked cauliflower blended in food processor
  • Collagen or brown rice or whey protein scoop with Macadamia milk and/or Almond milk

Dinner

WHAT TO AVOID

  • Avoid packaged nuts roasted in hydrogenated oils
  • Avoid anything unnatural, such as artificial colors, flavors, preservatives, sweeteners, trans fats, etc.
  • Avoid omega-6 vegetable oils like sunflower oil, corn oil, peanut oil, soy oil, canola oil, especially salad dressings (the exception is extra virgin olive oil as a salad dressing, an omega-9 oil).
  • Avoid fruit drinks of any kind (even unprocessed).
  • Avoid packaged anything, check nutrition label for sugar content, carb content, and ingredients
  • Avoid Chickpeas/hummus
  • Avoid Beans
  • Avoid Grains
    • Pasta
    • Pizza
    • Rice
    • Bread
    • Crackers
    • Cereal
    • Oatmeal
    • Chips
    • Pastries
    • Cakes
    • Cookies
    • Quinoa 
  • Avoid Sweets
    • Desserts
    • Chocolate
    • Candy
  • Avoid High carb vegetables
    • Potatoes
    • Sweet potatoes
    • Corn
    • Peas
    • Carrots
    • Squash
  • Avoid High carb fruits
    • Banana
    • Grapes
    • Mango
    • Cherries
    • Pear
    • Pineapple
    • Apple
    • Orange
    • Grapefruit
  • Avoid Sugary alcohol
    • White wine
    • Sake
    • Beer
    • Rum
    • Liquour
    • Almost all cocktail drinks, they tend to have juice, agave, or sugared bitters

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