Keto-Compliant Diet
Are you looking to be “Keto-Compliant” and not “Keto-Restricted”?
The following is an amended list of nutrition that you can embrace on your journey towards health.
Here is a list of foods that is encouraged to enjoy freely:
Grass Fed and Wild Animal Sources: -
grass fed beef, lamb, goat, and venison
-Fish and seafood caught in the wild-not from the farm
-Pasteurized foods, including pork, poultry, eggs, gelatin, and ghee butter, all of which are high in Omega-2 Fatty acid which is good for us.
-Offal, grass fed liver, liver, heart, kidneys, and other organ meats.
-Bacon, just pay attention to which kind you purchase; uncured is best.
Healthy Fats:
-Saturated fats, which include lard, tallow, chicken fat, duck fat, goose fat, clarified butter/ghee butter, coconut oil
-Mono-saturated fats, which include avocado, macadamia and olive oil
-Polyunsaturated Omega-3, particularly ones found in animal sources
-Medium Chain Triglycerides (Refined coconut oil)
Vegetables that are Non-Starchy:
-Leafy Greens, including Bok Choy, spinach, swiss chard, lettuce, chard, collard greens, radicchio, endives, chives etc
-Cruciferous vegetables, which include: dark leaf kale, kohlrabi, and radishes
-Asparagus, cucumber, zucchini, celery stalk, and bamboo shoots
Fruits
-Avocado
Beverages and Misc:
-Water
-Coffee, either black or with coconut milk, ghee, MCT oils or organic cream
-Black or Herbal Teas
-Pork rings, also known as cracklings, which can be used for breading instead of Panko crumbs or bread crumbs
-Lemon or Lime Juice and zest
-Natural Proteins such as whey, egg white, collagen, bone broth
-Condiments such as mayo, mustard, pesto, and pickles
Foods that can be the exceptions more than the norm
Fruits, mushrooms and vegetables:
-Low carb berries: raspberries, blackberries, strawberries
-Olives (both black and green)
-Coconut
-Rhubarb
-Certain root veggies: leeks, onions, garlic, mushrooms (I recommend shiitake/maitake), pumpkin, parsley root, and spring onions
-Sea vegetables: kombu (great to throw a piece in your bone broth), okra, nori, bean sprouts, sugar snap peas, artichokes, and water chestnuts
Grain-Fed Animal Sources and full fat dairy:
-Beef, poultry, butter and ghee
-Cottage Cheese, cream, sour cream, and plain fat full-fat yogurt (avoid low-fat as that usually means high sugar)
Seeds/nuts
-Macadamia Nuts, pecans, almonds, walnuts, hazelnuts, Brazil nuts, and pine nut, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds and hemp seeds
Fermented Products/Soy
-Non-GMO soy products: natto, tempeh, coconut aminos, and soy sauce
-Unprocessed green soybeans and black soybeans
-Fermented foods such as kimchi, sauerkraut and kombucha
Condiments:
-Thickening agents such as arrowroot powder
-Dark Chocolate: 70%-90%
-Cocoa and carob powder
Limiting Fruits, Nuts and Vegetables with Carbs
-Fruits such as watermelon, cantaloupe, and honeydew melons
-Small amounts only of fruits such as apricots, peaches, nectarines, apples, grapefruit, kiwi, oranges, cherries, pears and figs
-Nuts including pistachios, cashews and chestnuts
-Root vegetables including: celery root, carrots, beetroots, parsnip and sweet potato
Alcohol:
Dry red wine including Cabernet Sauvignon, Merlot, Zinfandel Pinot Noir, Syrah, Malbec and Chianti
-Dry white wines including: Sauvignon Blanc, Pinot Grigio, Pinot Gris, Pinot Blanc and Semillon
*Alcohol does not help the fertility process, so if you can abstain that is best, but if not above is the recommended wines
Additional Resources:
- Countdown: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development And Imperiling The Future Of The Human Race by Shanna H. Swan, PhD
- Dr. Robert Kiltz, Founder and Director of CNY Fertility: https://www.doctorkiltz.com/about/
- Life Changing Foods by Anthony William
- The Toxin Solution: How Hidden Poisons in the Air, Water, Food, and Products We Use Are Destroying Our Health- And What We Can Do To Fix It by Dr. Joseph Pizzorno
- Loving Yourself to Great Health by Louise Hay, Heather Dane