All fats and oils are carb free only if they have no other added ingredients Try to use cold pressed oils if possible as heat can damage the omega s.

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2 2 FOOD LIST for KETO Fats and oils: All fats and oils are carb free only if they have no other added ingredients Try to use cold pressed oils if possible as heat can damage the omega s. Butter (no spreads, use real butter Kerrygold is the preferred option) Coconut oil (try to use extra virgin or cold pressed if possible) Extra Virgin Olive oil Sesame oil don t use this to cook with as heat makes it rancid. It s only for garnishing Duck/Beef/Chicken/Pork fat (lard) Avocado Oil Ghee/Clarified Butter Macadamia Oil Coconut Butter Cocoa Butter Walnut Oil (small amounts) MCT Oil Meat, fish and poultry: Most meats are good to eat but try to go for the fattier cuts of meat so chicken legs instead of the lean, low fat, breast. If you prefer breast meat add plenty of fat so insure satiety. All meats including: Beef Chicken Venison Duck Veal Lamb Pork Quail Rabbit Turkey (again add fat to this lean meat) Goose Pheasant

3 3 Cured meats: Make sure to check the ingredients on the packet as they can contain hidden carbs. A good rule of thumb is to buy cured meats from Italy as they have stricter laws regarding ingredients and production. Salame Pepperoni Prosciutto Hot dogs (try to get 100% meat ones) Chorizo Bacon Organ meats: Organ meat has unfortunately fallen out of favour but this category of food is highly nutritious and you can eat the organs from any animal: Heart Kidney Tongue Liver Bone Marrow Tripe All fish including: Cod Halibut Herring Plaice Salmon Sardines Sole Tuna* Seabass *If you are eating tinned fish make sure that you get the fish in either brine, water or olive oil. Avoid seed oils such as sunflower or canola oil which is inflammatory. All shellfish including: Clams Crab Lobster Mussels* Oysters* Prawns Squid Scallops *Oysters and mussels contain carbs so limit consumption to around 100g per meal.

4 4 Vegetables: Try to stick of green, leafy vegetables and avoid root vegetables. A good reminder of what vegetables are ok on keto is to think of it like this: anything that grows above the ground is probably ok, if it grows underground it s not ok. Almost all legumes are off limits but a small amount of green beans and peas are ok. During the first 2 weeks keep vegetable intake minimum. Try to eat less than 10g of carbs from vegetables during this period. Rocket Garlic Swiss Chard Zucchine Scallions Seaweed Asparagus All lettuce types Artichokes Brussels Sprouts Aubergine Okra Leafy Greens Spinach, kale, romaine lettuce, collards Mushrooms Cabbage Olives Cauliflower Chicory Leeks Watercress Shallots Celery Onions Celery Tomatoes Cucumber Radish Green beans* Fennel Rhubarb Peas* Bok Choy Broccoli Chives Bell Peppers Chili Peppers Spaghetti Squash Avocado* *Avocado is a fruit that is considered to have a high carb content (roughly 8g per 100g) however the high fiber and fat content renders the carbs inert so they aren t counted. *small amounts of these vegetables are ok but all other legumes are off limits.

5 5 Fruit: Most fruits are off limit on keto due to the high sugar content. A small amount of berries are ok in moderation. If you are a sugar addict I don t recommend you consume fruit at all. NO FRUIT DURING THE RECOMMENDED INDUCTION PERIOD Blackberries Cranberries Raspberries Strawberries Blueberries Lemon Lime All Herbs and Spices including: Herbs and spices are free to use as much as you want. Make sure that you check the labels! Chinese 5 spice Sea Salt Dill Sweet Paprika Fennel Chili powder Cinnamon Garlic powder Rosemary Thyme Basil Saffron Garam Masala Curry Powder Parsley Black/White Pepper Smoked Paprika Oregano Nutmeg Cajun Seasoning Cloves Onion powder Sage Coriander All Spice Cayenne Pepper Ginger Cardamom

6 6 Nuts and Seeds: Nuts and seeds need to be treated carefully. It s very easy to over eat these and the carb content can add up really quickly. They re also high in Omega 6 oils which can be pro inflammatory. Peanuts are a legume and can be a trigger carb for a lot of people so I don t recommend them. Try to buy unprocessed unsalted raw nuts as it s easier to control portion sizes. Walnuts Macadamias Pumpkin seeds Pecans Sesame Seeds Hazelnuts Cashews* Sunflower seeds Pine Nuts Flax Seeds *cashew nuts have a very high carb content (27g per 100g) so eat really carefully! Pecans are a better choice at 4g of carbs per 100g. Drinks: All zero calorie drinks can be freely taken however I would caution drinking soda with artificial sweeteners. The whole point of keto is to keep your insulin levels as low as possible. The sweet taste triggers the release of insulin even though there is no sugar. Watch out for Coconut Water it s full of sugar Buillion/Bone Broth Unsweetened Almond Milk Coconut Milk Coconut Cream Unsweetened Cashew Milk Zero calorie drinks: Water (still/sparkling) Tea Herbal Tea Diet Drinks Coke Zero, Diet Coke etc. Coffee Club Soda A small amount of lemon or lime juice can be added to water without any impact on blood glucose/insulin levels.

7 7 Miscellaneous: There are foods which don t fall into these categories so I ve listed them separately. Eggs (eat as many eggs as you like, they re little nutrition bombs and full of healthy fat) Mayonnaise (make sure it s made with good quality oil) Unsweetened Cocoa Powder Pork rinds* Beef/pork/chicken jerky* Almond Flour/Almond Meal Coconut Flour Mustard Vinegars (watch out for balsamic vinegar, lesser quality ones will have glucose syrup added. Search for one from Modena, Italy for the good quality) Shredded Coconut Cocoa Nibs Fish sauce Dark chocolate (100% Cocoa) Tamari Sauce Soy sauce Psyllium Husk Vanilla Extract* *Watch out for added sugar. Read all the labels carefully! Dairy: Dairy is left to last as it s a difficult one to navigate. Not everyone can tolerate dairy well. We are not designed to drink milk once we are weaned. In fact humans are the only animal who continues to drink milk once fully weaned onto solid food. We begin to lose the enzyme to digest lactose at around 6 months of age. Some people can still tolerate it but it s that, a tolerance. It s not good for us to be drinking milk that s designed for growing babies as it s full of naturally occurring growth hormones. Milk is also high in natural sugars (lactose) so is not keto. Some people have issues with other types of dairy like yoghurt and cheese. These issues can manifest as migraines, eczema, sinus problems, IBS and many more. I recommend limiting dairy as while it is low carb it s easy to overeat them. Cheese Heavy Cream Butter Greek Yoghurt (check the label for carbs per 100g) Kefir Sour Cream Cream Cheese (usually the low fat variety has LESS carbs than the full fat so label check!)