Copyright 2017 Dr Berry’s… Ketogenic Diet Guidebook The Food, Drink and Resources You Need To Reach Your Weight Loss Goals There is so much inaccurate and misleading diet information that it is very hard to know what to actually eat and drink to achieve lasting weight loss. There are also things you should strictly avoid which you’ve been told for years are fine, or even healthy. Keep this handy guide close and use it often until you are sure of what to reach for and what to avoid. All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. All of the foods listed here are very healthy for you (despite what you might have heard). Meat & Seafood Just about all meats are fine to eat on a ketogenic diet. If it used to cluck, moo or oink then you can eat it! Red meat, poultry, pork and seafood are nutritious for you and great for a ketogenic diet. The organ meats, although often neglected in modern times, are full of nutrition and should be included in your diet. Here is a partial list of meats you can eat as much of as you want on your diet. Alligator Beef (all cuts) Bison Jerky Clams Eggs (all) Goat Kangaroo Mussels Pheasant Rabbit Salmon Shrimp Turkey (all parts) Squirrel Bacon (Yes bacon) Beef Jerky Boar Crab Elk Goose Lamb Ostrich Pork (all cuts) Rattlesnake Sausage Spam/Potted Meat Veal Rabbit Bear Bison Chicken (all parts) Duck Emu Hot Dogs Lobster Oysters Quail Reindeer Scallops Trout Venison Crawfish Beware of the Following! Breaded Meats – Breading, Breadcrumbs and Batter have wheat and other carbs in them and should be avoided. Cured Meats – Honey and Sugars are used in curing meat. Pick the lowest Carb Count cured meats to keep your diet clean. Glazes and Sauces – Glazes and Sauces can be packed with Sugar, Cornstarch and Flour, all of which can mess up your diet. Watch Carb Counts closely on these. Processed Meats – Some processed meats have starchy/carb fillers added to stretch the product. Watch the Carb Count closely on these products and pick the lowest Carbs. Vegetables Most vegetables are awesome on a Ketogenic Diet. But, they can be a little tricky sometimes. As a general rule, if it’s green and leafy then go for it! If it’s starchy, then avoid it. The Ketogenic Diet is a low-carb diet, not a no-carb diet. While vegetables do have carbohydrates, if prepared properly then the fiber they contain slows down the absorption of these carbs and keeps your insulin level low. You always want to buy vegetables fresh if possible, and local if possible. Frozen is a little less-good but acceptable. Avoid vegetables in cans whenever possible. The ideal way to eat your vegetables is raw. But, lightly steamed is ok too. What you want to avoid is cooking them until they are soft or mushy. When you do this, many nutrients are destroyed, and the fiber is broken down. This can turn your good vegetable into a starch! Alfalfa Sprouts Avocado Broccoli Celery Chicory Eggplant Kohlrabi Nori Radish, raw Spinach Carrot, raw Asparagus Beet Greens Brussels Sprouts Chard Collards Endive Mushrooms Okra Squash, all Tomato, raw Sweet Potato, raw Artichoke Bok Choy Cauliflower Chayote Cucumber Escarole Mustard Greens Peppers, all Pumpkin Zucchini Turnip, raw The following “Vegetables” are too starchy when cooked and should be avoided while you are trying to lose weight. Potato Rutabaga Peas Carrot Yicama Beets Turnip Beans Sweet Potato I know that many of you were raised believing that “beans and taters” were very healthy veggies and good for you, but they are in fact very starchy, which raises your blood sugar, which raises your insulin, which leads to weight gain. Much of mastering the ketogenic diet is Unlearning the false facts you have been taught in the past. Dairy Certain types of dairy can be enjoyed on the ketogenic diet. Some dairy is just fine, because it won’t raise your blood sugar or your insulin level. Other dairy is full of milk sugar and should be avoided. Drinking any milk, from Skim to Whole, will mess up your ketogenic diet, as they are all loaded with Lactose, a milk sugar. Never eat/drink any dairy product labeled as low-fat or fat-free. The fat in dairy is actually the good part, not the bad. Any time a corporation removes the fat from a natural product they usually have to add sugar and chemicals to get the product to have any flavor. The following list of good dairy products can be enjoyed on your ketogenic diet: Blue Cheese Cheddar Cheese Cream Cheese, full fat Gouda Double Cream Parmesan Cheese, full fat Sour Cream, full fat Almond Milk, sugar-free Brie Colby Jack Cheese Feta Cheese, full fat Heavy Cream Whipping Cream Provolone Cheese Greek Yogurt, full fat Coconut Milk, sugar-free Butter Cottage Cheese, full fat Goat Cheese Clotted Cream Mozzarella Cheese, full fat Ricotta, full fat Plain Yogurt, full fat Cashew Milk, sugar-free Watch the labels of these products very carefully, companies will often add a variety of different sugars which are not ok on the ketogenic diet. The following list of dairy should be avoided: Margarine! Low-fat Cheese 1% Milk Half and Half Fat-free Anything Country Crock! Fat-free Cheese 2% Milk Low-fat Anything Soy Milk Can’t Believe It’s Not Butter! Skim Milk Whole Milk Reduced-fat Anything Rice Milk Fats and Oils Good quality fats are fuel for the ketogenic diet! Understanding that fat is good for you is one of the basic ideas of the ketogenic diet. Fat will NOT raise your triglycerides, or lead to an increased risk of heart attack or stroke. This concept can be confusing at first, and goes against everything most of us were taught about diet and nutrition. But, you only have to look at the exploding rates of obesity and diabetes to realized that what we were all taught was wrong. Fat bombs and bulletproof coffee are just fine for you, but not required on a ketogenic diet if you don’t like them. Here is a list of fats and oils you can used as much of as you want on your diet: Avocado Oil Coconut Oil Lard Mayonnaise Pumpkin Seed Oil Walnut Oil Butter Ghee Bacon Grease Olive Oil Palm Oil Tea Seed Oil Cocoa Butter Hemp Oil Macadamia Oil Palm Oil Tallow Suet Oils you strictly need to avoid are on the following list: Canola Oil Peanut Oil Sunflower Oil Margarine Grapeseed Oil Safflower Oil Crisco Country Crock Flaxseed Oil Sesame Oil Any Vegetable Oil Can’t Believe It’s Not Butter Beverages and Drinks We are trying to mimic the diet our ancestors consumed thousands of years ago. They were all slender and healthy. All they drank for 99% of their adult life was water. That’s it, nothing else. So here is a list of things which mimic what they did, and that won’t raise your insulin level: Water Cream Vodka, sparingly Seltzer Water Coconut Water, real Bone Broth, home-made Diet Soda, occasionally Gin, sparingly Club Soda Coconut Milk, sugar-free Coffee, sugar-free Dry wines, occasionally Herbal Tea Almond Milk, sugar-free Unsweet Tea Fruits Although all fruit is natural, much of it contains too much natural sugar and will elevate your insulin level leading to weight gain. Remember that the reason our ancestors ate fruit in the fall was to gain weight for the winter. Since we are not trying to gain weight, here is a list of fruits you can enjoy in moderation: Blackberries, raw Cherries, raw Gooseberries, raw Strawberries, raw Blueberries, raw Cranberries, raw Loganberries, raw Mulberries, raw Boysenberries, raw Currants, raw Raspberries, raw Huckleberries, raw Any other fruits, while still being natural, and possibly organic, contain too much sugar and will slow down your weight loss. Enjoy them sparingly, and always raw. Cooking any fruit or berry breaks down all the fiber and leaves you with a highsugar food that is basically a desert. Make sure there is not sugar sprinkled on top of your fruit or in any added sauce… There is NO fruit juice that is good for you, or that is included in the ketogenic diet. All of the fiber has been removed and you are left with a high-sugar juice. The fruits which will elevate your blood sugar the most, and be avoided alltogether when you are trying to lose weight are listed below: Bananas Cuties Grapes Tangelos Raisins Melons Nuts and Seeds Nuts and seeds are low in carbohydrates and can be a wonderful addition to your ketogenic diet. You can snack on them or use them in many recipes. Remember that peanuts are not actually a nut. They don’t grow on trees, they grow underground. They used to be called goober peas, and this name is much more accurate. They are starchy and often contaminated with mold, and should be avoided. Here is the list of nuts and seeds you can enjoy on your diet: Almonds Brazil Nuts Coconut Hemp Hearts Pecans Pumpkin Seeds Tahini Almond Butter, sugar-free Cashews Coconut Flour Macadamias Pine Nuts Sesame Seeds Walnuts Almond Flour Cashew Butter, sugar-free Hazelnuts Macadamia Butter, sugar-free Pistachios Sunflower Seeds Sweeteners Since sugar in all its forms elevates insulin levels, we should avoid it when trying to lose weight. But, we all love something sweet, and there are still options for you. Here is a list of sweeteners that are very safe, you can use in moderation: Stevia liquid Xylitol Stevia powder Monkfruit Erythritol Swerve Condiments and Spices Some condiments and dressings, such as ketchup, honey-mustard, French, Thousand Islands and buffalo sauce are filled with sugar and will raise your blood sugar level. Some condiments and spices are fine for you to eat, and here they are: Mustard Vinegar Salt Basil Rosemary Garlic Ranch, full-fat Mayonnaise Salsa, sugar-free Pepper Chives Thyme Aioli Lemon Juice Guacamole Cream Cheese, full-fat Curry Powder Oregano Cilantro Blue Cheese Dressing Lime Juice Other Stuff and Resources When in doubt, only eat real, whole foods that don’t have a label or packaging. Big-food companies are in business to make a profit, not to actually help you lose weight. They will add sugar or chemical to a food product in a second if it will help increase their profits. Stick to the Outer-Wall when you go grocery shopping. Companies put processed food products in the center of the store, because that increases their profit level. Even in restaurants and at buffets you can make healthy choices, you just have to use your head. You may not be able to eat perfectly in these situations, but you can keep from messing up too badly. Real food comes from the Produce and Meat sections of the grocery, unhealthy food products come in cardboard boxes. Never trust big-food with your health, healthy food comes from nature, not the factory. Resources Marks Daily Apple – A great resource website to teach you everything you need to know about Diet and Lifestyle www. Dr Ken’s Facebook Page – Article about Food, Medical Info and Lifestyle Tips you need to know about. Dr Ken’s YouTube Channel – Scores of easy to understand videos about the Ketogenic Diet, and other ways you can achieve the best health of your life. www.youtube.com/kendberrymd Books I recommend (all available on amazon.com): I hope this little guidebook helps you to achieve the best health of your life! Let me know if you’d like to see other guidebooks, youtube videos or facebook posts about other topics. I’m always looking for great ideas. Email me at LMDTM@theberryclinic.com To Your Health! Dr Ken
