KETOSIS

AN EASY GUIDE

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CONTENTS

Introduction p1-2

Fats and Oils p3-4

Protein p5-6

Vegetables p7-8

Dairy Products p9

Nuts and Seeds p10-11

Beverages p12

Sweeteners p12

Spices p13

Things to Watch Out For p14

Controlling Your Cravings p15

Commmonly Asked Questions p16-17

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 KETOSIS - INTRODUCTION
Keto is a scary concept for most, as so many of us have been raised to believe
that fat is the enemy. However, it's an easy diet with plenty of theoretical and
physical evidence to prove its efficiency, short and long-term benefits. By
removing your body's source of carbohydrates, it will lower your insulin levels
and begin to utilize stored fats instead, helping you to...

1. Lose weight 2. Stabilise blood 3. Lower cholesterol

sugar levels

It's recommended for diabetics, cancer sufferers and those who want to shift
excess fat without drastically restricting their calories or following bizarre
regimes. Other benefits include...

zzz
1. Increased 2. Better 3. Sharper
energy levels sleep quality mental focus

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 The ratio of what food groups you should be eating daily is called your macros.
These will vary from person to person, dependent on health, weight, height,
blood sugar levels and more, but the average macros are clearly illustrated
below:
It is important to ensure your

THE BREAKDOWN macros are correct for your body -

they are easily calculable using a
tool such as
5%
http://keto-calculator.ankerl.com/

20% We are all individuals, but the above

chart shows the rough percentages
you should be following. It is
important not to over-indulge on
proteins; whilst a protein-rich diet is
75%
necessary, too much protein will
result in the excess being converted
Fat Protein Carbs to glycogen, which may stop you
from entering ketosis.

Being on a diet isn’t the easiest thing in the world, especially when you don’t
know what you should eat. I’ve put together this ketogenic diet food list to help
people out there make decisions on what they are eating and shopping for.

I tried to be as comprehensive as possible, but if I am missing something please

let me know in the comments below! We have a newsletter to help support
people, and answer any questions you might have.

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 FATS AND OILS
Fats will be the majority of your daily calorie intake when you are on a ketogenic
diet, so choices should be made with your own digestion system in mind. Fats
are very important to our bodies, but they can also be dangerous if you are
consuming the wrong types of fats. You can see a more in depth post on fats
here: The Importance of Fats in a Ketogenic Diet.

You want to have a balance between

your Omega-3’s and Omega-6’s, so
eating things like wild salmon, tuna,
trout, and shellfish can help provide
a balanced diet of Omega-3’s.

Saturated and monounsaturated fats

such as butter, macadamia nuts,
avocado, egg yolks, and coconut oil
are more chemically stable and less
inflammatory to most people, so
they are preferred.

If you don’t like fish, or just prefer

not to eat it, I suggest taking a small
fish oil supplement. You can also
take krill oil for Omega-3’s if you
are allergic. If you want to know
Fats and oils can be combined in a
more about essential fatty acids and
number of different ways to add to
omegas on a ketogenic diet, you can
your meals – sauces, dressings, or
visit: Essential Fatty Acids: Omega 3
just simple topping off a piece of
and Omega 6.
meat with butter.

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 AVOCADO AND EGGS
Try to avoid any hydrogenated fats, such as margarine, to minimize your trans
fat intake. There have been studies linking it to higher chances of coronary
heart disease. The only fat extracted that you should use come from olives,
coconut, and avocado. All other vegetable oils are just Omega six oils and
because of that, plus the fact they are highly processed, make them incredibly
inflammatory and bad for your health.

If you tend to fry things up, try to go after non-hydrogenated lards: beef tallow,
ghee, coconut or avocado oil, since they have higher smoke points than other
oils. This allows less oxidization of the oils, which means you get more
Essential Fatty Acids.

Keep an eye on your intake for nut or seed based foods, as they can be quite
high in inflammatory Omega 6s – these include things like almonds, walnuts,
pine nuts, sunflower oil and corn oil.

Some ketogenic diet foods that are great for fats and oils (organic and grass-fed
sources are preferred):

Avocado Macadamia Nuts Red Palm Oil

Beef tallow Mayonnaise Goats Milk

Grass fed butter Olive Oil Goats Cream

Chicken Fat Avocado oil Goats Butter

Ghee Virgin Coconut Oil Goats Cheese

Non-hydrogenated lard Coconut Butter Goats Yoghurt

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 PROTEIN
Your best bet when it comes to protein is choosing anything organic and grass-
fed, and using free-range (or better still, organic as well) eggs. This will
minimize your bacteria and steroid hormone intake.

FISH SHELLFISH
Preferably eating anything that is caught wild Clams, oysters, lobster, crab, scallops,
like catfish, cod, flounder, halibut, mackerel, mussels, and squid.
mahi-mahi, salmon, snapper, trout, and tuna.

WHOLE EGGS MEAT

Try to get them free-range from the local
Beef, Veal, Goat, Lamb, and other wild game.
market, even organic if possible. You can
Grass-fed is preferred as it has a better fatty
prepare them in many different ways - fried,
acid count.
devilled, boiled, poached, and scrambled.

PORK POULTRY
Pork loin, pork chops, and ham. Watch out Chicken, duck, quail, pheasant. Free range
for added sugars in ham. or organic is the best choice here if possible.

BACON AND NUT BUTTER

SAUSAGE
Check labels for anything cured in sugar, or if Macadamia or almond nut butter are the
it contains extra fillers. best choice here if possible.

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 PROTEIN
Ketogenic Diet Net
Calories Fat (g) Protein (g)
Protein Source (g) Carbs (g)

Bacon, 1 slice (8g) baked 44 3.5 0 2.9

Beef, Sirloin Steak, 1 ounce, broiled 69 4 0 7.7
Beef, Ground, 5% fat, 1 ounce, broiled 44 1.7 0 6.7
Beef, Ground, 15% fat, 1 ounce, broiled 70 4.3 0 7.2
Beef, Ground, 30% fat, 1 ounce, broiled 77 5.1 0 7.7
Beef, Bottom round, 1 ounce, roasted 56 2.7 0 7.6
Chicken, white meat, 1 ounce 49 1.3 0 8.8
Chicken, dark meat, 1 ounce 58 2.8 0 7.8
Egg, 1 large, 50g 72 4.8 0.4 6.3
Fish, Raw, Cod, 1 ounce 20 0.1 0 4.3
Fish, Raw, Flounder, 1 ounce 20 0.6 0 3.5
Fish, Raw, Sole, 1 ounce 20 0.6 0 3.5
Fish, Raw, Salmon, 1 ounce 40 1.8 0 5.6
Ham, smoked, 1 ounce 50 2.6 0 6.4
Hot dog, beef, 1 ounce 92 8.5 0.5 3.1
Lamb, ground, 1 ounce, broiled 80 5.6 0 7
Lamb chop, boneless,1 ounce, broiled 67 3.9 0 7.3
Pork chop, bone in,1 ounce, broiled 65 4.1 0 6.7
Pork ribs, ribs,1 ounce, roasted 102 8.3 0 6.2
Scallops,1 ounce, steamed 31 0.2 1.5 5.8
Shrimp,1 ounce, cooked 28 0.1 0 6.8
Tuna ,1 ounce, cooked 52 1.8 0 8.5
Turkey breast ,1 ounce, roasted 39 0.6 0 8.4
Veal ,1 ounce, roasted 42 1 0 8

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 VEGETABLES
On a ketogenic diet, try to go after vegetables that are grown above ground and
are leafy greens. If you can, opt for organic as there’s less pesticide residues,
but if you can’t then don’t worry.

HIGH LOW
NUTRIENTS CARBOHYDRATES

Vegetables are an extremely

important part of a healthy diet,
but sometimes we’re stuck with
decisions we might regret later.
Some vegetables are high in
sugar and don’t cut it nutrition-
ally – so we need to gradually
reduce our intake of them. The
best type of vegetables for the
ketogenic diet are high in
nutrients and low in
carbohydrates. These, as most
of you can guess, are dark and
leafy. Anything that resembles
spinach or kale will fall into this
category, and will be the best
thing to include into anything
you can.

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 VEGETABLES
Ketogenic Diet Net
Calories Fat (g) Protein (g)
Protein Source (g) Carbs (g)

Asparagus, cooked, 1 ounce 6 0.1 0.6 0.7

Avocado, 1 ounce 47 4.4 0.6 0.6
Broccoli, chopped, cooked, 1 ounce 10 0.1 1.1 0.7
Carrots, baby, 1 ounce, raw 10 0 1.5 0.01
Cauliflower, chopped, cooked, 1 ounce 7 0.1 0.5 0.5
Celery, 1 ounce, raw 5 0 0.3 0.7
Cucumber, 1 ounce, raw 4 0 1 0.2
Garlic, 1 clove (3 grams) 4 0 1 0.2
Green beans, cooked, 1 ounce 10 0.1 1.3 0.5
Mushrooms, button, 1 ounce 6 0.2 0.6 0.9
Onion, green,1 ounce, chopped, raw 9 0 1.3 0.5
Onion, white, 1 ounce, chopped, raw 1 0 2.1 0.3
Romaine lettuce, 1 ounce 5 0.1 0.3 0.4
Butterhead lettuce, 1 ounce 4 0.06 0.3 0.4
Shallots, raw, 1 ounce 20 0 3.9 0.7
Spinach, 1 ounce, raw 7 0.1 0.4 0.8
Squash, Acorn, baked, 1 ounce 16 0 2.9 0.3
Squash, Butternut, baked, 1 ounce 11 0 2.1 0.3
Squash, Spaghetti, 1 ounce, cooked 8 0.1 1.4 0.2
Tomato, raw, 1 ounce 5 0 0.8 0.3

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 DAIRY PRODUCTS
Choose Goat or sheep dairy products, avoid all cow dairy products

Ketogenic Diet Net

Calories Fat (g) Protein (g)
Protein Source (g) Carbs (g)

Goats cheese, hard type, 1 ounce 128 10.1 0.6 8.7

Feta sheeps and goats cheese, 1 ounce 73 5.9 0.4 4.5
Halloumi, 1 ounce 87 6.6 0.3 6.7
Goats cheese soft type, 1 ounce 93 6.5 0.3 6.1
Goats butter 222 25 - 0.1
Goats milk 17.4 1 1.2 0.9
Goats yoghurt 17.6 1.1 1.1 1

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 NUTS AND SEEDS
Nuts and seeds are best when they are roasted to remove any anti-nutrients.
Try to avoid peanuts if possible, as they are actually legumes which are not
highly permitted in the ketogenic diet food list.

Although it's more trouble, the best way to

deal with the phytates is to soak them
overnight, and then to dry them without
roasting them in a low oven or de-hydrator.

Macadamias, walnuts and almonds are the best in terms of your carb count
and can be eaten in small amounts.

Cashews and pistachios are higher in carbs, so make sure you track these
carefully.

Nuts are high in Omega 6 Fatty Acids, so try to avoid over-consumption.

Nut and seed flours, such as almond flour and milled flax seed, are great to
substitute for regular flour. This means baking can be done in moderation.

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 NUTS AND SEEDS
Ketogenic Diet Net
Calories Fat (g) Protein (g)
Nut/Seed Source (g) Carbs (g)

Almonds, raw, 1 ounce 170 15 3 6

Brazil Nuts, raw, 1 ounce 186 19 1 4

Cashews, raw, 1 ounce 160 13 7 5

Chestnuts, raw, 1 ounce 55 0 13 0
Chia seeds, raw, 1 ounce 131 10 0 7
Coconut, dried, unsweetened, 1 ounce 65 6 2 1
Flax seeds, raw, 1 ounce 131 10 0 7
Hazelnuts, raw, 1 ounce 176 17 2 4
Macadamia nuts, raw, 1 ounce 203 21 2 2
Peanuts, raw, 1 ounce 157 13 3 7
Pecans, raw, 1 ounce 190 20 1 3
Pine nuts, raw, 1 ounce 189 20 3 4
Pistachios, raw, 1 ounce 158 13 5 6
Pumpkin seeds, raw, 1 ounce 159 14 1 8
Sesame seeds, raw, 1 ounce 160 14 4 5
Sunflower seeds, raw, 1 ounce 150 11 4 3
Walnuts, raw, 1 ounce 185 18 2 2

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 BEVERAGES
The ketogenic diet has a natural diuretic effect, so dehydration is common for
most people starting out. If you’re prone to urinary tract infections or bladder
pain, you have to be doubly prepared.

Those 8 glasses of water we are supposed to drink a day? We suggest drinking

those, and then some. Water plays a substantial role in our body (considering
it’s made up of 2/3 water), and it’s extremely important to keep hydrated.

Drink liquids day and night - drink like it’s going out of fashion. Water, water,
water. Ideally ionised water or failing that filtered water. Use also for coffee and
tea, (herbal and none).

SWEETENERS
Staying away from anything sweet is generally the best bet – it will help curb
your cravings to a minimal level, which essentially promotes success on the
ketogenic diet. If you have to have something sweet, make it natural and limit
quantity. Bear in mind, even sugar-free synthetic sweeteners will also cause an
insulin spike, as your brain registers sweet flavour and sends a message to the
panreas to produce more insulin. Many research studies have also indicated a
link between synethetic sweeteners and higher risks of cancer.

Ketogenic Diet Net

Calories
Protein Source (g) Carbs (g)

Stevia 5 20
Bens Natural sweetener 14.85 133

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 SPICES
Spices are a tricky part of ketogenic diet foods. Spices have carbs in them, so
make sure you are adding them to your daily count.

Most pre-made spice mixes will have sugars added to them, so make sure you
read the nutrition label beforehand to make sure you know what’s inside. Sea
salt is preferred over table salt, as it is usually mixed with powdered dextrose
and also refined table salt is bad for BP, but raw salt such as Himalayan is good
for you because of the mineral content.

Spices and Ketosis

Sea Black Cayenne Chilli

Basil
Salt Pepper Pepper Powder

Cilantro Cinnamon Cumin Oregano Parsley

Rosemary Sage Thyme Turmeric

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 THINGS TO WATCH OUT FOR
There are always going to be foods that are sneaky when it comes to ketogenic
dieting, so I’ve put together a list of foods that you should consider with caution.

SPICES FRUIT

As mentioned above, spices do have carbs – Most fruit is off the list because of its high
but there are certain ones that have more sugar content. Many people still eat berries,
carbs than others. These include onion but you have to control your portioning with
powder, cinnamon, garlic powder, allspice, these. Be careful about raspberries,
bay leaves, ginger and cardamom. blueberries, and cranberries.

TOMATO PEPPERS
BASED PRODUCTS
Plenty of people use tomato sauces and These little buggers are loaded with sugars
canned diced tomatoes. They still have sugar too – so be careful when you’re using them in
in them! Watch your portion sizes on the stir fries and chili. Opt for green peppers, as
nutrition labels – food companies are red and yellow peppers have higher carb
notoriously infamous for messing with serving counts.
sizes to make their foods seem “healthier”.

SWEETENERS MEDICINE
Some people report being knocked out of Medicine. Cold medications, cough syrups, flu
ketosis after large consumption of artificial remedies – these usually contain carbs, and a
sweeteners. Studies also show a link lot of them at that. Some of the generic over
between sugar cravings and artificial the counter cough medicines contain 20g of
sweeteners, so these will make it harder for carbs PER serving! Be wary of these, as you
you to curb those cravings. can get low-sugar/sugar-free alternatives.

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 CONTROL YOUR CRAVINGS
So, we all know those cravings will hit us out of nowhere from time to time, but
does that really mean we have to break our diets just for that one treat? Not at
all.

What our bodies are really telling us, is that it’s craving a nutrient – and it can
be fulfilled in many different ways other than carb-rich treats. Here’s a list of
things you should keep in mind:

Controlling Your Cravings What you Need What to Eat

Chocolate Magnesium Nuts, Seeds

Sugary Foods Chromium Broccoli, Cheese

Carbon Spinach
Phosphorus Chicken, Beef, Eggs
Sulphur Cauliflower, Broccoli
Tryophan Cheese, Lamb, Liver

Bread, Pasta, Carbs Nitrogen High Protein Meat

Oil/Fatty Foods Calcium Cheese, Broccoli, Spinach

Salty Foods Chloride Fish, Seaweed

Silicon Nuts, Seeds

If you are truly desperate for a sweet treat, there are plenty of recipes online
which offer reasonably keto-friendly options, from cakes in a cup to ice cream,
but it's honestly a far better idea to ignore sweets altogether and start to treat
certain ketogenic foods as treats.

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 COMMONLY ASKED QUESTIONS
Are there any side effects of keto, and what is 'keto-flu'?
Keto-flu is a term used to describe the initial side-effects of going into ketosis.
This may last up to a week or even more, but will subside. It may recur when
you exit ketosis and re-enter. Symptoms may include any or all of those of
regular flu, along with constipation, headaches and dizziness. Keto-flu is just a
buzzword for carbohydrate withdrawal.

How do I combat keto-flu?

Liquids. Water, water, water and bone-broths with plenty of salt. It should not
last long, but constant hydration will certainly help it to pass more quickly.
Should I still eat 'light' or 'diet' products?
The categorical answer is no. Processed 'diet' foods and even sauces (such as
'light' mayonnaise) contain more sugars, hormones, hidden carbohydrates and
chemicals than the full-fat options, so you should always be looking for the
most organic, natural products. Swap 'light' whipping cream for 40%, and
although you'll take in more calories, they will be from fat, not sugar.

Do I have to control my calories on keto?

It's a common misconception that turning towards the ketogenic lifestyle
means you can consume 10,000 calories a day and still lose weight. Whilst keto
does not require you to stick to a ridiculously low calorie count daily, serious
overindulging may still result in weight gain. However, this is countered by the
fact that you will feel much fuller on keto, and find it much harder to overeat -
often, it's refined carbohydrates which leave you feeling hungry.

Can I still drink tea and coffee?

Green tea is your best option, tea-drinkers, with numerous antioxidant and
detoxifying effects. Closely following are herbal teas, although avoid fruit teas
as many contain sugar. If you must drink normal tea, learn to take it without
milk, or substitute milk for goats' milk or high-fat whipping cream (preferably
goats').

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 COMMONLY ASKED QUESTIONS
Coffee: a beverage so many of us claim to be unable to live without. It's a useful
tool in keto, as it can be mixed and blended with a number of fats, from coconut
oil to butter to heavy goats' cream, to help make up our daily macros. You can
still have coffee, if you must, but limit the amount and savor it. You'll find that
as ketogenesis improves your sense of taste, you'll begin to appreciate the
flavor more.

What do I do if I eat something wrong or don't meet my macros?

We are all human. Don't despair - simply pick up where you left off and ensure
your next day is strict enough to put you back on the right track. There are
certain events and celebrations which cannot be avoided; simply do your best
and get back on the wagon as soon as possible.

What's the difference between ketosis and ketoacidosis?

The difference is huge! Although they sound similar, these two processes are
not remotely so in cause or effect.
Ketosis is a controlled, insulin-regulating process which burns stored body fat
in response to higher ketone levels and lower carb intake. It is not dangerous.
Ketoacidosis is a medical condition, which occurs when the body is unable to
produce enough insulin to regulate the flow of fatty acid and the production of
ketones. It is often a side-effect of diabetes Type 2 and can, in extreme
situations, be fatal.

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KETOSIS
AN EASY GUIDE

www.BensProstate.com