KETO KICKSTART GUIDE

 

 

 

 

 

ELIMINATE HIDDEN SUGAR & STARCH

Avoid foods made with processed & refined sugar (56 names for sugar), and flour, including grains, wheat, corn, rice, cereal, breads, pasta, muffins, etc.

 

ELIMINATE SEED OILS

Vegetable oils, soy, corn, sunflower, safflower, cottonseed, margarine, most salad dressings

 

CHOOSE HEALTHY FATS

Natural fats found in eggs, meat, seafood, butter, ghee, avocado, nuts, lard, & healthy oils like olive, coconut, palm. Do not “avoid” fats.

 

EAT LOW CARB

20-50 grams per day depending on goals and level of health, sources should include leafy greens, non-starchy vegetables & berries

 

EAT MODERATE PROTEIN

Fish, shellfish, beef, lamb, pork, ham, bacon, sausage, poultry, high fat dairy, eggs

 

DRINK BOUILLON AND ADD SALT WHEN INITIATING TO AVOID “KETO FLU”

 

 

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