Carbohydrates

Arugula

Artichoke

Asparagus

Bell Peppers

Bok Choy

Broccoli

Brussels Sprouts

Cabbage

Cauliflower

Celery

Chayote

Cucumber

Garlic

Green Beans

Greens ( Beet, Mustard, Leafy Greens)

Kale

Leeks

Lettuce

Mushrooms

Okra

Radish

Sauerkraut

Sprouts (All Types)

Summer Squash (Delicata, Yellow, Spaghetti, Patty Pan)

Swiss Chard

Tomatoes

Turnip

Watercress

Zucchini

Healthy Fats

Avocado

Avocado Oil

Bone Broth

Butter/Butter Powder

Coconut Butter

Coconut Oil

Coconut Milk (Canned)

Cheese (Hard Cheeses, Check Carb. Content)

Dark Chocolate/Cacao

Organic Full-Fat Cream

Ghee

Mayonnaise (Avocado, No Canola Oil)


806 S. Main St.

Fond du Lac, WI 54935

+1.9209222265

Foods to Avoid

The keto diet puts your body into a state of ketosis in which it primarily burns fat for energy. A ketogenic diet consists of about 70% of the total calories being from healthful fats. The remaining 20% comes from carbohydrates and proteins.


To get and stay in ketosis, you must restrict carbs and sugars to less than 50 grams a day. This makes your body burn the remaining carbohydrates present, after which it moves on to stored glucose, and finally it taps into ketones. Ketones are produced by the liver and is used for potent energy production and critical brain related functions.


Ketones are a cellular "superfuel," and one particular ketone, beta-hydroxybutyrate (BHB), drives some powerful, and beneficial processes. BHB is important for the regulation of the expression of important genes, inflammation regulation, immune system activity, and even antioxidant function. This important ketone is one of the fundamental reasons the keto diet is so beneficial!


Grains and grain-based foods (wheat, corn, rice, pasta, granola, cereal, etc)
Sugar and sugar-sweetened products (table sugar, soda, sports drinks, honey, agave, maple syrup, etc.)
Most fruits (apples, bananas, oranges, etc.)
Tubers and tuber-based food products (potatoes, potato chips, French fries, yams, etc.)

What is the Ketogenic Diet?

Benefits of a Ketogenic Diet

Foods You Can Eat

Proteins

Seafood: Wild Caught & Sustainable

Meat: Grass Fed

Poultry: Pastured & Organinc
Dairy: Organic & Grass Fed (Check Carb. Content)
Organic MCT Oil and Powder
Nuts (Almond, Brazil, Coconut, Hazelnuts, Macadamia, Pecans, Pine Nuts, Pistachios, Walnuts;

Cashews in Moderation)
Nut Butters
Extra Virgin Olive Oil
Olives
Seeds (Chia, Flax, Hemp, Pumpkin, Sesame, Sunflower, Tahini)

Condiments, Herbs, & Spices

Cacao

Garlic

All Fresh Herbs

Horseradish

Hot Sauce (Check Sugar Content)

Lemon

Lime

Liquid Aminos

Mustard

Salsa (No Sugar Added)

Tamari

Turmeric

Spices

Tomato Sauce (No Sugar Added)

Vinegars

Eat Sparingly: Starchy Vegetables & Legumes

Beets

Beans

Butternut Squash

Carrots

Eggplant

Hummus

Lentils (Brown, Green, Red, Yellow, French)

Parsnips

Peas

Pumpkin

Eat Sparingly: Fruits

Berries

Granny Smith Apple

Grapefruit

Kiwi

1. Supports Weight Loss

Studies demonstrate that people who follow a ketogenic diet, with exercise, lose weight.


2. Supports Cardiovascular Health

One of the underlying causes of heart disease is inflammation, which triggers the buildup of plaque. Eating a ketogenic diet supports the body's healthy response to inflammation.


3. Helps Maintain Blood Sugar Levels

Due to the beneficial effects of the ketogenic diet on glycemic control, it's not surprising that studies continue to find that this low carbohydrate diet helps your body maintain healthy blood glucose levels.


4. Promotes Brain Health

One major benefit of following a ketogenic diet is that it effectively produces and releases ketones, which stimulate synthesis of new neuronal networks in the brain and support of overall brain function.


5. Increases Energy Levels

When your body is in ketosis, it uses fat as fuel and feeds the brain with ketones to keep energy levels high.