What should I eat when I take control of my health with a ketogenic/keto diet?

Foods to choose when I decide to follow the ketogenic diet

The majority of your meals will be composed of these foods:

• Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
• Oily fish: such as salmon, trout, tuna and mackerel.
• Eggs: Look for whole pastured eggs or eggs rich in omega-3.
• Butter and cream: If possible, choose herbal products.
• Cheese: Calcium-rich cheeses (cheddar, goat, cream, blue or mozzarella).
• Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: mainly extra-virgin olive oil, coconut oil and avocado oil.
• Avocados: whole avocados or freshly prepared guacamole.
• Low-carb vegetables: most green vegetables, tomatoes, onions, peppers, etc.
• Condiments: you can use salt, pepper and a variety of healthy herbs and spices.

Foods to avoid

Foods rich in carbohydrates should be limited or avoided. Here is a list of foods that should be reduced or eliminated:
The transition period is there for that, and you must respect it! Rushing things can only have a negative effect on you and your diet. Step-by-step support is essential. Don't hesitate to contact us for an appointment.

• Sweet foods: soda, fruit juices, smoothies, cakes, ice cream, candy, etc.
• Grains or starches: wheat-based products, rice, pasta, cereals, etc.
• Fruit: All fruit, except small portions of berries such as strawberries and all red fruit, is permitted.
• Beans or legumes : * peas, kidney beans, lentils, chickpeas, etc.
• Root and tuber vegetables: potatoes*, sweet potatoes*, carrots, parsnips, etc.
• Low-fat or diet products: these are highly processed and often high in carbohydrates.
• Certain condiments and sauces: these often contain sugar and unhealthy fats.
• Unhealthy fats: limit your consumption of processed vegetable oils rich in trans- and cis-fatty acids, as well as mayonnaises, etc.
• Alcohol: Because of their carbohydrate content, many alcoholic beverages can throw you out of ketosis.
• Sugar-free diet foods: these are often rich in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

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* Note on legumes: they are allowed if sprouted. 

* Sweet potatoes have a medium glycemic load and are low in FODMAPS. You can therefore include them in your diet from time to time.

* A little note on potatoes: If potatoes are cooked with the skin on and left to cool for 7 to 9 hours before eating, you remove the skin and preheat them, giving you a food rich in pre-biotics that, instead of raising your blood sugar, will nourish your microbiota.