Keto Foods at a Glance

For those of you who have taken my course at ketoforyou.com, you will know about the type of food I recommend on the keto diet but I have listed them below. For recommended ingredients, have a look at my essential pantry items

The following is a handy overview of the foods you should stick to. It is not an exhaustive list, but will show you what is IN and what is OUT!

YES Foods

These foods should be the focus of your diet

All meat, fish & eggs (ideally grass-fed meat and wild fish)

including, but not limited to:

  • Beef
  • Chicken
  • Duck
  • Eggs
  • Game
  • Goat
  • Lamb
  • Lobster
  • Mussels
  • Offal (e.g. liver)
  • Scallops
  • Shrimp
  • Small Oily Fish*
  • Turkey
  • Veal
  • White Fish

* Small fish are preferred, e.g. anchovies, freshwater trout, mackerel, sardines, wild salmon

Vegetables

  • Alfalfa sprouts
  • Artichokes
  • Asparagus
  • Aubergines (eggplant)
  • Bamboo shoots
  • Beet greens
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery (root)
  • Chives
  • Collard greens
  • Courgettes (zucchini)
  • Cucumbers
  • Dandelion
  • Fennel
  • Green beans
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuces and green leafy veg
  • Mushrooms
  • Olives
  • Radishes
  • Sauerkraut
  • Scallions
  • Snow peas
  • Spinach
  • Spring Onions
  • Swiss chard
  • Turnips
  • Water chestnut

Nuts, seeds and butters

  • Cacao (100%)
  • Coconut (butter)
  • Flax, hemp and chia seeds

Fats and Oils

  • Animal fats (ghee, (goat) butter, lard, duck and goose fat)
  • Avocado Oil
  • Cacao butter
  • Coconut oil / milk / cream (unsweetened)
  • Macadamia Oil
  • Olive Oil

Beverages

  • Almond Milk (unsweetened)
  • Clear Broth (e.g. Chicken Stock)
  • Filtered or bottled water
  • Herbal teas (unsweetened)

Fruit

  • Avocados
  • Lemon
  • Lime

Condiments

  • Fermented foods
  • Mayonnaise (ideally made with olive oil, not sunflower oil)
  • Mustard
  • Pesto
  • Spices and herbs

LIMIT Foods

These foods can be included, but in smaller amounts and possibly not every day

Meat and Fish

  • Pork: good quality sausages once a week, bacon and chorizo as a condiment or snack but not in large amounts

Vegetables

  • Bean sprouts
  • Beetroot
  • Bell peppers
  • Carrots
  • Garlic
  • Onions
  • Parsnips
  • Pumpkin
  • Shallots
  • Squash
  • Tomatoes

Nuts, seeds and butters

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Peanuts
  • Pecans
  • Pumpkin and Sunflower seeds
  • Sesame seeds
  • Tahini
  • Walnuts

Oils

  • Fish oil as a supplement
  • Flax oil (store in the fridge)
  • Sesame oil (store in the fridge)

Grains and legumes

  • Edamame
  • Nattõ
  • Tempeh

Beverages

  • Coffee if tolerated
  • Dry wine (1 small glass twice a week max)
  • Protein powder drinks (low-carb)
  • Soy milk (when no alternative)

Fruit

  • Small amounts of fresh berries, cherries, 1/2 kiwi, 1/2 small apple or small amount of papaya

Dairy

  • Cream cheese
  • Cream
  • Organic cheese, ideally unpasteurised
  • Goat and sheep cheese
  • Mascarpone
  • Kefir (ideally homemade)

Sauces and dressings

  • Coconut Aminos
  • Sea vegetables
  • Tamari

Treats

  • Coconut yoghurt (unsweetened)
  • 85-99% dark chocolate

Condiments

  • Extra-dark chocolate
  • Inulin (chicory root)
  • Zero-carb sweeteners (stevia, erythritol)

AVOID Foods

Have only very small amounts, if any, of these foods

Meat and Fish

  • Meat and fish in batter
  • Processed meat or fish with preservatives and additives

Vegetables

  • Corn
  • Peas
  • White and Sweet potatoes

Beverages

  • Alcohol
  • Coconut juice or water
  • Coffee drinks or shakes
  • Fruit juices
  • Milks except those in the LIMIT column

Oils

  • Margarine
  • Vegetable Oils like Corn, Canola, Soybean and Sunflower Oil

Grains and legumes

  • Barley
  • Black Beans
  • Buckwheat
  • Chickpeas
  • Kamut
  • Lentils
  • Pinto Beans
  • Quinoa
  • Red beans
  • Rice
  • Soy/Tofu
  • Spelt

Unrefined Carbohydrates

  • Processed Bread
  • Bagels
  • Breadsticks
  • Brownies
  • Cake
  • Candy
  • Cereal / granola
  • Chips
  • Cookies
  • Couscous
  • Crackers
  • Croissants
  • Cupcakes
  • Muffins
  • Oats / porridge
  • Pasta
  • Pastries
  • Pita
  • Popcorn
  • Processed pizza
  • Rolls
  • Tortillas
  • Tortilla chips
  • Wheat product

Fruit

  • All except for those mentioned in the YES / LIMIT columns

Dairy

  • Milk
  • Processed or low-fat dairy products

Sauces and dressings

  • Bottled salad dressing (unless sugar free)
  • Ready-made sauces
  • Relishes

ANYTHING diet / sugar-free

  • OR artificially sweetened food OR beverage items of ANY kind

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Your presentation skills are wonderful. I felt like we were having a little conversation between the two of us! You were perfectly prepared and always knew the answers to our questions. It is great knowing that you have been through what many of us are going through and have a different level of understanding than any other person I have met. Outstanding job!

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@DominiKemp & Patricia Daly, MA & MSc👩‍🎓 ProfDip Positive Health @rcsihealthplus 👩🏼‍💻”The Ketogenic Kitchen”. Prevention + metabolic health

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Ciaran Fairman, PhD@CiaranFairman·
18 Jan

I'm look for a PhD student for Fall 2022!

If you know anyone interested in the exercise and cancer space, I am recruiting for a funded PhD spot at UofSC.

Primary focus is resistance training/nutrition in cancer.
Contact if interested: cfairman@mailbox.sc.edu

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Orsolya Szathmari@orsolya_health·
16 Jan

“processed, ultra-processed foods dramatically increased over the past two centuries, especially sugar, white flour, white rice, vegetable oils, and ready-to-eat meals. These changes paralleled the rising incidence of NCDs, while animal fat consumption was inversely correlated.” https://twitter.com/fleroy1974/status/1482445067898036232

Frédéric Leroy@fleroy1974

Overview of US food availability data over past 2 centuries: dramatic increase in (ultra)processed foods, while animal fat declined. In parallel: a rising incidence of non-communicable diseases.
h/t @Travis_Statham
https://www.frontiersin.org/articles/10.3389/fnut.2021.748847/full

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Frédéric Leroy@fleroy1974·
15 Jan

"Across the 20th century, rising rates of obesity, diabetes, heart disease & cancer were associated with stable SFA consumption [..] refined carbohydrates & total calories [are] more likely factors than SFA in NCD pathogenesis" https://www.frontiersin.org/articles/10.3389/fnut.2021.748847/full

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Frédéric Leroy@fleroy1974·
15 Jan

"Data do not support the widely publicized “changing American diet” of increasing animal-derived SFAs over the first 60 y of the 20th C. Rather, polyunsaturated fats & partially hydrogenated fats from vegetable oils progressively replaced lard, butter,..." https://www.frontiersin.org/articles/10.3389/fnut.2021.748847/full

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About Patricia Daly

Patricia Daly is an experienced and internationally recognized nutritional therapist (MSc (Advanced Nutrition), dipNT, mBANT, rCNHC), author and educator in the area of integrative cancer support. Following her cancer diagnosis in 2008, she started studying nutrition science and left her corporate career. She is completing her MSc degree in “Advanced Nutrition in Research and Practice” at Middlesex University in London in 2021. As a Swiss native, she regularly attends training courses in Switzerland/Germany, including at the renowned Tumor Biology Center in Freiburg, Germany. Patricia is also one of the founding and advisory board members of the Association for Ketogenic Metabolic Therapies based in Germany.

Over the past 10 years, Patricia has worked with hundreds of clients worldwide that are affected by cancer and that are looking to improve their quality of life with nutrition and lifestyle changes. In 2016, she co-wrote the book “The Ketogenic Kitchen” with Domini Kemp. It quickly became a bestseller in Ireland and subsequently also on Amazon US. Patricia is a guest lecturer and regularly receives invitations to speak at international medical conferences.

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