WHAT TO EAT

To optimise the benefits of the low carb lifestyle, you need to reach a state of ketosis. Ketosis is when the body uses fat as its primary source of fuel instead of glucose. By eliminating carbs and sugars from your diet, your liver’s glycogen storages are depleted and blood glucose is lowered – then the body start resorting to processing fat as it’s fuel source. Below is a list of the foods that are permissible on the low carb diet, to rapidly promote ketosis ad fat burning.

FAT SOURCES PROTEIN SOURCES CARB SOURCES DAIRY SOURCES
  • Bacon
  • Lard
  • Tallow
  • Fish oil
  • Grass-fed Butter
  • Coconut Oil
  • Coconut Milk
  • Duck Fat
  • Avocado
  • Avocado Oil
  • MCT Oil
  • Olives
  • Olive oil
  • Sausages
  • Dark meat of chicken (e.g. thighs)
  • Beef
  • Lamb
  • Poultry (chicken / turkey)
  • Pork / Bacon (and pork products like pork rinds)
  • Game meat
  • Fish and sea food
  • Eggs
  • Dark leafy green vegetables (Kale, spinach, chard)
  • Broccoli
  • Brussels sprouts
  • Asparagus
  • Green beans
  • Mushrooms
  • Cauliflower
  • Coconut and coconut products (milk, water, flour)
  • Raw unsalted nuts (Almonds, Macadamias, Hazel nuts,
    Pecans)
  • Raw seeds (flaxseeds, chia seeds, sunflower seeds,
  • Berries
  • Unsweetened Cream / whipping cream
  • Hard cheeses (cheddar, gouda, mozzarella, parmesan,
    feta)
  • Cream cheese
  • Double thick / Greek style yoghurt
  • Cottage cheese

There are also foods you absolutely must avoid. These are not only bad for you and anti-ketogenic, they promote a continued state of glucose burning and will counter your efforts towards burning fat. Some of these are even carcinogenic and downright dangerous to include in your diet. These include:

FAT PROTEIN CARBS DAIRY
· Seed Oils (sunflower oil, Canola etc)

  • Margarine
· Soy and soy products (e.g. tofu)

  • Vegetarian meat alternatives
· Root / starchy vegetables (Beetroot, parsnip, peas,
potatoes etc.)

  • Fruit and fruit juices

· Sweeteners (Sugar, Honey, Agave, Maple syrup etc)

  • Milk as a drink
  • Any low fat or fat free dairy
  • Cheese spreads
  • Any dairy with sweeteners

Haste should be made is eliminating table sugars from your diet. The goal should be to acclimatise your taste buds away from sweet tasting foods and get used to food’s natural flavours. Where sweeteners are required (e.g. with baking), then these are permissible alternatives to table sugars:

SWEETNERS
  • Stevia (liquid and powder)
  • Erythritol
  • Xylitol
  • Coconut palm sugar
  • Coconut nectar

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