Good and bad choices with the ketogenic diet



Avocados contain heart-healthy, unsaturated fat– the same type that you should be eating. At 22 grams of fat per cup, avocados have fiber, vitamins A and C, calcium, iron and protein. They are the original super food.


Nuts serve as excellent sources of unsaturated fat. Some nuts, like walnuts, are also packed with omega-3 fatty acids. Nuts also contain fiber to keep you feeling full, as well as essential nutrients including magnesium, vitamin E and folate.


One cup of black olives has 15 grams of mostly monounsaturated fat. A phytonutrient in olives help in reducing bone loss. Olives have antihistamine properties.

Olive oil

Put the squeeze on olives. This oil is full of monounsaturated fats. Be careful though: one tablespoon has 14 grams of fat.


Salmon is full of omega-3 fatty acids, and known to boost heart health. It’s one of the best ways to get the essential fat and it’s recommended that you get two or more servings per week.


Tuna also packs a high amount of healthy fats and omega-3s. As sashimi, it’s the go-to fish for many, but it’s good as steak or from the can.


They boast polyunsaturated and monounsaturated fats, but are also a source of protein and fiber. They can be steamed, sprinkled with salt and can replace chips and junk food. Puree them for a healthy hummus. Shell them and toss the beans into salad.


Eggs are an inexpensive, healthy and easy source of protein. They are also perfect in their fat, protein and carbohydrate ratios. They’re versatile: useable as a sauce thickener, a snack or as the cornerstone of breakfast.

Full-fat milk

One cup (8 ounces) of whole milk contains 8 grams of fat with 5 grams saturated fat. Skim milk lacks those great stats and lactose is quick way to rack up carbs. Vitamin A and D are fat-soluble vitamins prevalent in milk.

Parmesan cheese

While cheese is high fat, with keto that’s a good thing. Cheese have more saturated fats than plant based foods, but they also bring benefits and nutrients. Cheese has more protein than any other food.





Less artificial sweetener more stevia

No flour: skip to  coconut and almond flour

Less tomatoes and more zucchini

Skip pulled pork in favour of bacon

Skip the milk when your can have cream

Skip the restaurant and cook at home

Don’t skip carbs: have high fibre / high vitamin veggies

Don’t cave in have sugar when you could just have something rich and creamy

Don’t worry about non-stick when you can grease up anything with butter

If you’re not getting into ketosis, don’t give up! It can take longer for some people and you’re worth the effort.

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