KETO Guidelines

So, what can you can eat on a low carb high fat diet?

What to eat and drink and what to avoid

In no time at all you WILL…

Be healthier
Weigh less
Have forgotten all about cravings and hunger

Let’s take a closer look at what you can eat on a low carb high fat diet

Meat: Beef, pork, chicken (including the fatty bits and even the skin–if that’s your thing!)

Fish: Fattier fish is best – salmon and sardines are great. Avoid those containing high levels of mercury (e.g. shark, tuna)

Eggs: Boil them, fry them, poach them, prepare them however you like

Fats: Olive oil, coconut oil. Such a welcome comeback, great for your skin and help keep you full!

Veggies: The most suitable vegetables are those that grow above ground as they contain the least natural sugar. These include asparagus, aubergine (eggplant), avocado, bell peppers (capsicum), courgettes (zucchini), cucumbers, garlic, lettuce, olives, tomatoes. *Cruciferous veggies also fall into this group, i.e. arugula (rocket lettuce), bok choy (Chinese cabbage), broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, mustard greens, turnips, and watercress.

*It’s important to note that in some circles it’s thought cruciferous vegetables may be goitrogenic and could have an adverse affect on people with some thyroid conditions. Just to be on the safe side, make sure you check with your doctor if you have any thyroid issues.

Herbs: Basil, parsley, rosemary, thyme are all amazing when picked fresh and can easily be grown on a balcony for those without a garden.

Fruit: While regarded as much healthier in their natural form than juices, fruits still contain natural sugar. Bananas are my favorite—I love them to bits. But just one medium banana contains 24 nett grams of carbs (27 g of carbs less 3 g of fiber)! For those following an LCHF diet to lose weight with, say a daily allowance of 20-30g of carbs, that’s a whole lot of carbs for just one iddy-biddy banana. Far wiser to go for some berries which are allowed in moderation. A small serve of raspberries (3oz/100g) contains just 5g of nett carbs (12g carbs less 7g fiber) and tastes heavenly with a generous dollop of whipped marscapone or full-fat cream. Check the counts for different types of berries as they do differ. I, myself, eat around half a cup of berries at least three times a week without any adverse effect on my weight loss! In addition to berries, rhubarb is also a good option.

Dairy: Forget skim, lite or low. These are not your friends when it comes to weight loss. Products marked skim, lite or low contain sugar which has been added to make up for the flavor that’s lost when fat is omitted. Instead, go for full-fat butter (use blocks rather than spreadable as it often contains seed oils which should be avoided), high-fat cream, cheeses and Greek yoghurt. Sugar-free almond milk makes a great dairy milk substitute (homemade almond milk is great and so easy to make).

Nuts: These are allowed but, like berries, enjoy them in moderation (a few raw almonds make a great snack or garnish). Incidentally, peanuts are not nuts – they are actually legumes, and should be avoided.

Become a super sleuth when it comes to reading nutritional labels in the supermarket. In general, foods containing no more than 5% carbs are LCHF friendly.

If you’re liking it so far, that’s fantastic! But this is the part where it may get a little uncomfortable. The part where you say goodbye to some long-time favorites. For some, it can be like losing a lifelong friend. Unfortunately, they’re more foe than friend, and more likely than not have played a huge role in sabotaging your weight loss efforts.

Okay, take a deep breath…here goes…

What You Need To Avoid!

Sugar. In all forms (white, raw, cubed, crystals, confectioner’s, icing, pure icing), fizzy drinks, confectionery, chocolate (although Lindt chocolate 90% cocoa can be enjoyed in moderation), high sugar baked treats such as cakes and cookies, donuts, ice-cream, low fat fruit (sugary!) yoghurt and puddings.
Starches. All the white stuff – bread, pasta, rice, potatoes, flour, cornflour. Lentils and beans. Processed foods such as high starch, salty snacks (e.g. chips/crisps, pretzels). Frozen foods and sauces may contain both starch and sugar. Always check labels! As mentioned above, food that contains no more than 5% carbs is usually okay.
Dairy substitutes: Margarine in all forms, whipped cheese products, etc
Alcohol: Wine and beer should be avoided. However, spirits such as gin, rum, tequila, vodka and whiskey do not contain carbs, so may be enjoyed within reason. Remember though that spirits may not contain carbs, consumption of alcohol often lowers inhibitions and you may find yourself throwing caution to the wind and indulging in other high carb treats!