Last updated on November 21st, 2021 at 11:56 am
I hope you don’t like carbs.
Better yet, I hope you REALLY like fats and protein!
If you’re new to our Nutrition Guides, you should probably start by checking out our Nutrition Pillars and making sure you’re in the right place.
All our Nutritional Guidelines for specific diets are broken down into guides, and then broken down further within our Academy to create our Nutrition Classes.
For example, we have: The Hunter Gatherers, The Monks, The Samurais, The Spartan Warriors, The Vikings, The Carnivores, The Superhumans, The Greek Gods, and also our Eat Fat, Lose Fat Class.
And these are consistently updated as well.
To be clear: you’re here to learn about The Keto Diet!
As usual, we’ll start by talking about what that means.
What does “Keto” mean?
Merriam Webster tells us this:
 containing the characteristic chemical group of a ketone consisting of a carbonyl attached to two carbon atoms
Let’s break it down a bit further.
If we go for a definition more specific to the Keto Diet, we end up with [from Wikipedia]:
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.
Well, that at least tells us what is going on with our macronutrients pretty well.
And, for those of you who don’t know what I’m talking about I mean we’ll be having:
High Fat – Moderate Protein – Low Carbohydrates
With fat, protein and carbs being what I refer to as “macronutrients”.
What You CAN and CANNOT Eat
And now for the main course. Â
Let’s go over what you can…and can’t…eat!
Usually I give you a nice list that’ll give a full breakdown of “types” of food like “Eggs, Cheese, Vegetables”, etc.
I will still do that, but this diet is actually a bit different.
Being that we’re revolving this around our macronutrients (or lack-thereof one of them) we’ll be giving you a range of carbs to stay under; and from there you’ll have to cut off certain low-carb options.
What You CAN Have [CARBS]
- Tomatoes
- Eggplant
- Asparagus
- Broccoli
- Cauliflower
- Spinach
- Green Beans
- Cucumber
- Bell peppers
- Kale
- Zucchini
- Celery
- Brussels sprouts
These are some low carb examples that you can still have to get your vegetables in while staying in ketosis.
And then of course there’s your protein, which will be around a moderate level (I generally shoot for 1g of protein per 1 lb. of bodyweight, but with keto you can even go slightly higher).
What You CAN Have [PROTEIN]
- Chicken, dark meat if possible
- Turkey, dark meat if possible
- Venison
- Beef
- Salmon
- Sardines
- Tuna
- Shrimp
- Pork
- Lamb
- Eggs
- Natural cheeses
- Unsweetened, whole milk plain Greek yogurt
- Whole milk ricotta cheese
- Whole milk cottage cheese
The final macronutrient on the list is the one that will be making up the biggest portion of your caloric intake.
That’s the fats!
What You CAN Have [FATS]
- Olive oil
- Avocado oil
- Olives
- Avocados
- Flaxseeds
- Chia seeds
- Pumpkin seeds
- Sesame seeds
- Hemp hearts
- Coconuts
- Nuts
- Natural, no-sugar-added nut butters
You can also add zero calorie sweeteners, coffee, water, and anything with zero calories to the list of things you CAN have.
You’ll really want to be looking for that “carb” count on the nutrition label!
Alright, so you might be thinking “Hey…you skipped the part of what I CAN’T eat.”; but we’re there now.
What You CAN’T Eat
Now onto the fun part.
Skip the bakery section, skip the fruits (usually), and move right onto the things without the carbs.
Here’s a list of what you CAN’T eat:
- Grains
- Starchy Vegetables and High Sugar Fruits
- Bananas
- Raisins
- Dates
- Mangos
- Pears
- etc.
- Sweetened Yogurts
- Juices
- Honey, Syrup, and Sugar
- Chips and Crackers
- Gluten-Free Baked Goods
- (And Any Baked Goods If That Wasn’t Clear)
I made SUGAR nice and bold there just so no one could miss it.
What You Can “Sometimes” Eat
**This means, if there is a low carb option; or one low enough to stay under your carb range for the day, these might be some options.*
- Milk
- Beans
- Legumes
But, for the most part, I tend to avoid these foods as well when I’m sticking to keto.
There you have it.
There’s a quick and dirty guide for The Keto Diet.
I generally shoot to stay under 25g of carbohydrates a day, and they also sell ketone strips if you’d like to see if you are “in” keto.
There are some people who shoot to be around 0-5g of carbs a day and really really stay NO carb, but when I utilize keto and ketosis I stay “low carb” so I can still get my veggies in while also putting my body in ketosis.
There will definitely be a “learning curve” period for your body to get used to it.
If I ever jump on keto for a bit it generally takes me a good week or two in order to adapt to no longer running on carbs.
Your body is essentially learning to run on a different type of fuel!
Give it a shot, see if it works for you, and if not: there are always other options!
Chat soon,
Mike
SHJ’s Nick Fury
The Keto Diet is labeled as our Eat Fat, Lose Fat Nutrition Class inside our Academy.
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