Depending on the food color (green, orange or red) it is either permitted in more liberal amounts or completely prohibited. If you want to achieve therapeutic levels of ketosis, you should systematically avoid foods in orange and completely avoid anything in the red team (which is anyway prohibited for all). Generally, the less foods you consume from the orange list, the better you will be. These lists serve as a guidance only.
If you want to see only the contents of a list directly, click on the following links:
Green is the “free” list: you can eat what you want from it without worrying about the carbohydrate content, since all foods in this list are from 0-5 grams of carbohydrates per 100g. But if you want to lose weight, obviously you should also check the amount of food you are eating, calories will always be calories and even water in unlimited quantity can be dangerous!
Although you do not need to count something special, if you eat from this list (you must of course eat reasonable amounts, NOTHING IS UNLIMITED), overconsumption of protein is not recommended, so eat a moderate amount at each meal. Eat as much fat as you can without feeling bad (over-consumption of fat can cause stomach problems and diarrhea).
Caution: eat only when hungry and stop just you feel full – Avoid overeating. The size and thickness of your palm without fingers is a good measure to calculate how much animal protein you have to eat.
ANIMAL PROTEIN (0 g carbohydrate per 100g)
- All eggs (0.5 gr of carbs per egg though)
- All meats, poultry and game
- All natural and salted meats (pancetta, Parma ham, etc.)
- All natural and processed sausage (salami, sausage, etc.)
- All offal
- All seafood (as much as you can avoid farmed fish and generally prefer small in size)
- Broths (meat, chicken, preferably homemade)
DAIRY (sparingly if the goal is weight loss)
- cream (at least 35% fat and only of animal origin or coconut cream)
- Cream cheese (mascarpone, any other full fat cream cheese)
- Full fat Greek yogurt (sparingly and not more than 200 g / d at most with 10% fat if you can find it)
- Hard cheese (Parmesan, cheddar etc.)
NON DAIRY PRODUCTS
- Milk and cream of coconut
- almond milk
- hemp milk
- Coconut oil
- Tallow or lard
- Avocado oil
- Duck fat
- Mayonnaise, full-fat (make sure it is not based on a vegetable oil such as soybean oil, you can eat avocado oil or olive oil based)
- Olive oil – and olives
Herbs and spices
All flavorings, spices and seasonings are okay, provided that they do not have sugars, preservatives or plant (seed) oil.
Nuts and seeds (sparingly if the goal is weight loss)
- Almonds (also almond flour / milk and almond butter)
- Linseeds – flaxseeds
- Chia seeds
- Pecan nuts
- Pine nuts
- Pumpkin seeds
- Sunflower seeds
- Coconut flakes (also coconut flour / milk) – all unsweetened
- Sesame white and black (and sesame paste )
- Hemp seeds
- Brazil nuts
Note: Pistachios are allowed in very small quantities because they are high in carbohydrates, as are peanuts, which are considered legumes, not nuts. Most eat SMALL amounts of peanut butter, but it is normally not allowed.
Sweeteners (sparingly for various reasons)
- Monk fruit
PLANT FIBER PRODUCTS
- Flour fiber (mix 1 and 2) – if you live in Greece
- Shirataki Noodles
- Bamboo Fiber
- Oat Fiber
- Cocoa Fiber
- All green leafy vegetables (spinach, cabbage, lettuce, etc.)
- Any other vegetables grown above ground
- artichoke hearts
- Eggplants (sparingly)
- Brussels sprouts
- Celery – Celery
- Fresh onions
- Tomatoes and tomato (sparingly)
- Onion (sparingly)
- Green beans (sparingly as accompanying)
ALCOHOL – BEVERAGES – CHOCOLATE
- Coffee / Tea / Cocoa freely.
- All distilled drinks: gin, rum, whiskey, vodka, tequila and dry martini. Wine is allowed in small quantities (up to 2 glasses max), dry, either white or red – rosé is not ideal. CAUTION: Ketosis reduces resistance to alcohol BE CAREFUL!
- Chocolate with high cocoa content (at least 80%) also in an amount not greater than 30 g. Not for daily consumption.
If you wish to receive advice and guidance on how to safely do a diet low carbohydrates based on your own needs and food preferences or other specifics, you can view the available service packages here and contact me either via facebook on my page or by sending mail to firstname.lastname@example.org.
The list consists of food that contain between 6 and 25 grams of carbohydrate per 100g (6% – 25%).
If you are trying to get into ketosis, this list will help you stay below a total of 50 g carbohydrates per day. We measure only net carbs (not counting fiber). The ingredients are all measured raw and fresh, unless otherwise stated.
Generally if you want to “seriously” try a keto diet, you should avoid food in this list, since the usual limit of carbohydrates for ketosis is 20 grams.
C= Cup = per day roughly 100 g of fruit per day
tsp = Teaspoon per day
tbsp = Tablespoon per day
g. = Grams per day
The ideal would be to eat at most one food out of the orange list of options. For a more relaxed low carb diet or if you are just starting, you could choose two options, but if you want to get into ketosis and eventually adjust to burning fat for energy, it is advisable to avoid the fruit completely and gradually avoid everything from this list.
- Blueberries, up to 100 g
- Blueberries, up to 100 g
- Clementines, 3 pieces
- Raspberries, up to 100 g
- Strawberries, up to 100 g
- Cashews, raw, 6 tablespoons
- Chestnuts, rough, 1C
- 1 tsp honey
CAUTION: EACH CHOICE HAS ABOUT 25 GR OF CARBS!
- Pumpkin, 350 g, weighed raw
- Carrots cooked up to 300 g, raw up to 250 g
- Sweet potato or boiled potatoes, 120 g
- Baked potato, 140 g
- Fried potatoes at home, up to 70 g
- Peas, up to 170 g, weighed raw
- Beetroot cooked, up to 200 g
- White rice boiled at most 100 g
- Rice brown boiled at most 100 g
- Quinoa boiled, 120 g
- Tapioca starch, up to 20 g
By Photo Social Cut on Unsplash
The Red List contains all the foods that you should avoid as they are either toxic (eg vegetable oils, soybeans) or foods with high carbohydrate content.
We strongly encourage you to avoid all the items on this list, or at best to eat very occasionally and in very limited quantities. They will not help you at all in your quest to reach your goal.
GRAINS AND CEREALS
- Corn and corn products – popcorn, polenta etc.
- Wheat and derivatives
- Rye and derivatives
- Barley and derivatives
- All legumes, beans, lentils, chickpeas etc.
- Bran (oat, rye, etc.)
- All flours from grains – wheat flour, corn flour, rye flour, barley, pea flour, rice flour, etc.
- All forms of bread
- breakfast cereals, muesli, granola every kind
- Cakes, biscuits, confectionery
- Pasta, noodles
- Rice cakes or biscuits
- thickening powders such as cornstarch or cornflour, except for a very small amount of powder in a large amount of food
- Beer, cider
- Carbonated drinks (soft drinks) of any kind (even light versions) other than carbonated/sparkled water
- Any packaged diet drink
- Cheese spreads completely manufactured (e.g. lavachequirit and the like)
- Coffee creamers
- almond milk or other nut milk with sugar
- Condensed milk
- Anything fat free
- Commercial ice cream
- Reduced-fat cow’s milk
- rice milk
- soy milk
- All seed oils (sunflower seed oil, peanut oil, soybean oil, sesame oil, grape seed, corn, etc.)
- Chocolate with low percentage of cocoa content
- Commercial ready-made sauces, marinades and salad dressings
- Hydrogenated or partially hydrogenated oils, including margarine, vegetable oils and fats
Fruit and vegetables
- Fruit juice of any kind, homemade or commercial
- Vegetable juices (except for homemade made only with vegetables allowed and some form of fat – cream, avocado, coconut, macadamia nuts, etc.)
- All fast food
- All processed foods
- All foods with added sugar such as glucose, dextrose, etc.
- All soy products
- Meat that has been processed with sugar
- Cocktail sausages, tinned meats
- Peanuts (see the green list for details)
- Anything with agave
- All artificial sweeteners (aspartame, acesulfame, saccharin, sucralose, Splenda) – practically no effect on ketosis, but they maintain the cravings and do much harm to our body
- Dried fruit
- Honey (only 1 tsp per day if you want it anyway)
- Sugar of any kind
- Sugared or commercial pickles or other foods with sugar
- Commercial Sweets
- Syrups any kind
CAUTION: THE INFORMATION AND CLAIMS MADE IN THIS WEBSITE HAVE EDUCATIONAL PURPOSES ONLY AND ARE NOT INTENDED TO REPLACE THE ADVICE OF YOUR DOCTOR. MBFKL DOES NOT PROVIDE MEDICAL ADVICE, DIAGNOSES FOR DISEASES, OR PRESCRIPTIONS. VIEWS AND DIETARY ADVICE EXPRESSED BY MBFKL ARE NOT MEANT TO REPLACE CONVENTIONAL MEDICAL SERVICES. IF YOU HAVE ANY SERIOUS ILLNESS OR HEALTH ISSUE, CONSULT YOUR PHYSICIAN