Scribd
Upload
132 views2 pages

Vegetables and Fruits: Eat Occasionally

This document provides a list of foods that can be eaten occasionally on a ketogenic diet. It includes some vegetables and fruits like berries, coconut, and olives. Grain-fed animal sources like beef, eggs, and full-fat dairy are listed. Nuts and seeds such as macadamia nuts, almonds, and chia seeds are recommended. Fermented soy products and condiments are also included if they contain no sugar. Some vegetables, fruits, nuts and seeds are higher in carbs and should be limited. Alcohol like dry wine and spirits can be consumed for weight maintenance but not weight loss.

Uploaded by

J9 Yu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
132 views2 pages

Vegetables and Fruits: Eat Occasionally

This document provides a list of foods that can be eaten occasionally on a ketogenic diet. It includes some vegetables and fruits like berries, coconut, and olives. Grain-fed animal sources like beef, eggs, and full-fat dairy are listed. Nuts and seeds such as macadamia nuts, almonds, and chia seeds are recommended. Fermented soy products and condiments are also included if they contain no sugar. Some vegetables, fruits, nuts and seeds are higher in carbs and should be limited. Alcohol like dry wine and spirits can be consumed for weight maintenance but not weight loss.

Uploaded by

J9 Yu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

Eat Occasionally

Vegetables and Fruits

 some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli,
Brussels sprouts, fennel, turnips, rutabaga / swede)
 nightshades (eggplant, tomatoes, peppers)
 some root vegetables (parsley root), spring onion, leek, onion, garlic, winter squash (pumpkin)
 sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French
artichokes, water chestnuts
 berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)
 coconut, rhubarb, olives

Grain-fed animal sources and full-fat Dairy

 beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6 fatty acids)
 dairy products (plain full-fat yogurt, cottage cheese, heavy cream, sour cream, cheese) - avoid
products labeled "low-fat", most of them are packed with sugar and starch that will only
stimulate your appetite. You can read more in this post: Dairy on a Ketogenic Diet.
 bacon - beware of preservatives and added starches (nitrates are acceptable if you eat foods
high in antioxidants)

Nuts and seeds

 macadamia nuts (very low in carbs, high in monounsaturated fats)


 pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds,
sunflower seeds, hemp seeds, chia seeds
 brazil nuts (beware of very high level of selenium - don't eat too many of them!)
 You can read more in this post: Nuts & Seeds on a Ketogenic Diet, and in this post: Is Flaxseed
Healthy?

Fermented soy products

 if eaten, only non GMO and fermented soy products such as Natto, Tempeh, tamari (gluten-free
soy sauce) or paleo-friendly coconut aminos
 Edamame (green soy beans), black soybeans - unprocessed

Condiments

 healthy zero-carb sweeteners (Stevia, Swerve, Erythritol, etc.)


 thickeners: arrowroot powder, xanthan gum (keep in mind xanthan gum is not paleo-friendly -
some people following the paleo diet use it, as you only need a very little amount)
 sugar-free tomato products (puree, passata, ketchup)
 cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy
lecithin), cocoa powder
 beware of sugar-free chewing gums and mints - some of them have carbs from sugar alcohols
like sorbitol, maltitol and xylitol that may raise blood sugar and cause digestive issues
Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates - depends on your
daily carb limit

 root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
 watermelon, Cantaloupe / Galia / Honeydew melons
 pistachio and cashew nuts, chestnuts
 Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach,
nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)

Alcohol

 dry red wine, dry white wine, spirits (unsweetened) - avoid for weight loss, only for weight
maintenance

You might also like