What Can I Eat? {Ketogenic Foods Part 1}

March 27, 2017

What can I eat on Keto?


I get a lot of questions about what is ‘allowed’ on a Ketogenic whole foods diet so I wanted to clear up some misconceptions and tell you what works for me and thousands of my clients!


*Please note, Keto With Courtney Ketogenic eating is slightly different than other more standard "traditional" ketogenic plans and particularly focuses on reduction of belly fat, and increase of the hormone leptin. My ketogenic eating style also focuses on approaching keto from a reasonable and long-term focus and therefore allows for some foods in certain phases that others may deem not ideal for them-and shuns certain foods that other ketogenic eating plans say are "ok."



Today I’m detailing the first phase, or PHASE ONE!


Phase One- Initial Weight Loss Phase- Getting into ketosis and becoming fat adapted


This is the initial phase of weight loss as your body adapts to this new way of eating (WOE) and starts to produce ketones. It can normally take up to 60 days of eating truly ketogenic foods and staying within your macros to get into ketosis initially and then to become fat adapted.


Phase one foods to eat: (this is a sampling and by no means a full and complete list)





  • Grass Fed butter (I love and recommend Kerrygold or other European grass fed butter)

  • Avocado

  • Chicken fat

  • Coconut Oil

  • Ghee

  • Avocado Oil

  • Lard

  • Nuts (sparingly)

  • No sugar added Mayonnaise

  • No sugar added peanut or other nut butters (sparingly)



  • Wild caught fish

  • Shellfish

  • Whole eggs

  • Meats (grass fed is best)

  • Pork

  • Poultry

  • Bacon and Sausage (go for ones that are devoid of fillers and organic)

  • Peanut or other nut butters (no sugar added)




On a keto diet we opt for vegies that are low on the glycemic index and lowest in carbs. A good way to think of it is to eat veggies that are grown ABOVE ground, like leafy greens.

  • Asparagus

  • Spinach

  • Avocado

  • Broccoli

  • Cauliflower

  • Celery

  • Cucumber

  • Garlic

  • Green beans

  • Mushrooms

  • Onion

  • Bell pepper

  • Dill pickles

  • All green leafy lettuces

  • Zucchini

  • Squashes





Again I recommend going with organic products if you can. Here are some examples of dairy to eat on a ketogenic diet.

  • Heavy Cream and Half and Half

  • Full fat Cheese- blue cheese, cheddar, mozzarella, brie, etc.

  • Sour Cream

  • Full Fat greek Yogurt

  • Cream cheese


Nuts and seeds


Roasted taste best. Consume sparingly.

  • Almonds

  • Macadamia Nuts

  • Cashews

  • Pistachios





Low to no calorie beverages are best on this and on any way of healthful eating!

Stay tuned to the blog for the next installment where i'll discuss PHASE 2, which is what you eat after you have become fat adapted! (you get to add in some sweet stuff!).


I know this is a lot of information and can seem overwhelming.  If you need more customized help from  click here!



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