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)
No sugar added Mayonnaise
No sugar added peanut or other nut butters (sparingly)
Wild caught fish
Meats (grass fed is best)
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.
All green leafy lettuces
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.
Full Fat greek Yogurt
Nuts and seeds
Roasted taste best. Consume sparingly.
Low to no calorie beverages are best on this and on any way of healthful eating!