Ketogenic Diet

✅ Focus on Keto-Friendly Foods

• 🥩 Proteins: grass-fed beef, pasture-raised poultry, wild-caught fish, eggs
• 🥑 Healthy fats: avocado, olive oil, coconut oil, ghee, nuts & seeds (almonds, macadamia, pecans)
• 🥦 Low-carb vegetables: leafy greens, zucchini, broccoli, cauliflower, asparagus
• 🧄 Herbs & spices: garlic, turmeric, basil, rosemary
• 🥥 Optional: full-fat dairy (cheese, heavy cream, butter, if tolerated)

❌ Limit / Avoid

• 🌾 Grains: wheat, rice, oats, corn, barley
• 🍠 High-carb vegetables: potatoes, sweet potatoes, corn, peas
• 🍎 High-sugar fruits: bananas, grapes, mangoes, pineapple
• 🍬 Added sugars, soda, candy, and processed foods
• 🥤 Alcohol (especially beer and sweetened drinks)

💡 Key Focus

• Carbs: typically 20–50 grams per day
• Protein: moderate, enough to maintain muscle but not kick out of ketosis
• Fats: primary energy source, making up ~70–75% of daily calories

• Supports fat-burning & metabolic flexibility
• Stabilizes blood sugar and insulin levels
• Can improve mental clarity and focus
• Reduces inflammation in some individuals
• Supports weight management and satiety
• May improve certain neurological and metabolic conditions

• 📝 Track carb intake to maintain ketosis
• 💦 Stay well hydrated; replenish electrolytes (sodium, potassium, magnesium)
• 🤸 Include movement: strength training, walking, or light cardio
• 🧘 Support stress management and adequate sleep
• 🥗 Focus on whole, minimally processed foods

• Daily Focus: 70–75% healthy fats, 20–25% protein, 5–10% carbohydrates (mostly non-starchy vegetables)
• Weekly Focus: Include fatty fish, leafy greens, nuts, and seeds for nutrient balance
• Avoid: Grains, sugars, starchy vegetables, and most high-carb fruits