Protein:
Whey Power
Meat: Red meat, steak, bacon, chicken and turkey
Fish: Salmon, trout, tuna and mackerel.
Whole Eggs (Free range)
Vegetables:
Most vegetables are low in carbs. Leafy greens and cruciferous vegetables have particularly low levels, and the majority of their carbs consist of fiber. On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs.
Broccoli (7%)
Tomatoes (4%)
Onions (9%)
Brussels Sprouts (7%)
Cauliflower (5%)
Kale (10%)
Brinjals 6%)
Cucumber (4%)
Bell Peppers (6%)
Asparagus (2%)
Green Beans (7%)
Mushrooms (3%)
Other Low-Carb Vegetables:
Celery
Spinach
Zucchini
Swiss chard
Cabbage
Fruits:
You may want to restrict your fruit intake to 2 pieces per day. (Except for avos and olives)
Avocado (8.5%)
Olives (6%)
Strawberries (8%)
Grapefruit (11%)
Apricots (11%)
Other Low-Carb Fruits:
Lemons
Kiwis
Oranges
Mulberries
Raspberries
Nuts and Seeds:
Almonds (22%)
Walnuts (14%)
Peanuts (16%)
Chia Seeds (44%)
Other Low-Carb Nuts and Seeds:
Hazelnuts
Macadamia nuts
Cashews
Coconuts
Pistachios
Flaxseeds
Pumpkin seeds
Sunflower seeds
Dairy:
Cheddar Cheese (1.3%)
Cream (3%)
Full-Fat Yogurt (5%)
Greek Yogurt (4%)
Fats and Oils:
MCT Oil (Zero)
Butter (Zero)
Extra Virgin Olive Oil (Zero)
Coconut Oil (Zero)
Avocado oil
Sports Drink for Exercise:
PaceLyte (ONLY D-Ribose!)
Drinks:
Water (Zero)
Black Coffee (Zero)
Black Tea (Zero)
Treats:
Dark Chocolate: =>85%
Herbs, Spices and Condiments:
Kalahari/Himalayan salt, black pepper, garlic, ginger, cinnamon, and fresh herbs
Avoid:
Roots: Potatoes, sweet potatoes, beetroot, carrots,
Rice
Beans and legumes: Peas, kidney beans, lentils, chickpeas, etc
Too much fruit – except small portions of berries like strawberries.
Eliminate:
Sugar and sugar in foods and drinks: Cool drinks, fruit juice, commercial smoothies, cake, ice cream, sweets, biscuits, rusks etc.
Grains, cereals and starches: Bread, pasta, cereal, etc.
Unhealthy fats: Processed vegetable oils, sunflower oil, rapeseed oil, mayonnaise, salad dressings, tomato sauce, chutney, gravy etc.
Alcohol: Most alcoholic beverages are full of carbs.
Sugar-free diet drinks and foods – High in sugar alcohols, which can affect ketosis
Note:
I am not advocating extremely low carb and keto diets in particular. I have done them in the past. However, personally, I have found that my best athletic results whilst “staying lean”, as well as feeling great AND maintaining a relatively good immunity, have come from eating a balanced diet consisting of protein, carb and fat. That said, we are all different and you need to find what works for you AND an approach that is sustainable. Click here if you’d like a list of great food choices if you’re not following keto or a low carb regime.