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”