KETO Diet Recommendations

Start the day right on the KETO Diet by ditching the carb-heavy breakfast and
replacing it with Butter “Bulletproof” Coffee - a creamy, frothy concoction of organic
coffee, grass-fed butter, coconut oil, water and stevia to sweeten.

How can an oily coffee mixture be better than an energizing carbo-loaded breakfast?

Here are some of its benefits:

• Suppressed hunger

• Steady lasting energy - The saturated fat from grass-fed butter slows the
absorption of caffeine from coffee and gives you a sustained energy spike without
the crash

• Mental clarity - Brain octane is converted to ketones, molecules that the brain uses
more efficiently than carbs so you are able to focus on your work tasks better.
Combine that with the slow release of caffeine and you will feel more alert and
awake.

FOODS TO ENJOY

Animal Sources:

-meat and offal (beef, lamb, goat and venison, gluten-free and all-natural
sausages, bacon, kidney, heart, liver, tongue)
-seafood
-poultry
-eggs
-gelatin
Vegetables:
-leafy greens (kangkong, spinach, bok choy, lettuce, kale)
-cabbage, cauliflower, broccoli, asparagus, eggplant, tomatoes, peppers, spring
onions, mushrooms, carrots, jicama, asparagus, zucchini, chayote, green beans,
snap peas, cucumber, celery, spaghetti squash, okra, string beans, bamboo
shoots, artichoke, radish, olives, nori, kombu

Healthy Fats:
-ghee and butter
-coconut oil
-coconut milk
-monounsaturated (avocado, macadamia, olive oil, almond oil)
-polyunsaturated omega 3's (fatty fish and seafood)
-duck fat, lard, tallow
Fruits, Nuts and Seeds:
-avocado
-coconut
-macademia nuts, pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed,
pumpkin seeds, sesame seeds, sunflower seeds and hemp seeds, brazil nuts,
chia seeds

Full-fat Dairy:
-ghee, butter, grass-fed butter
-full- fat milk, cream, cottage cheese, cream cheese, sour cream, goat cheese
and other cheeses

Condiments and Thickeners:

-non- gmo soy sauce, coco aminos,
-arrowroot powder, xanthan gum,
-sugar- free tomato products (puree, pasta sauce, and ketchup)
-cacao, carob powder

Sweetener:
Stevia
Alcohol: (Avoid completely for weight loss and use only during weight
maintenance)
-dry red wine, dry white wine
-unsweetened spirits

FOODS TO AVOID
-grains (rice, wheat, rye, quinoa, buckwheat, bulgur, oats, corn etc.)
-bread, pizza, wheat or corn tortilla
- sugar and sweets (table sugar, corn syrup, agave, honey, maple yrup)
-artificial sweeteners (Splenda, Equal, aspartame, saccharin)
-canola oil, margarine, corn oil, sunflower oil, safflower oil, soybean oil
-low- fat products
-alcohol and sweet drinks, fruit juices (beer, sweet wine, cocktails etc.)
-tropical fruit (pinapple, mango, banana, papaya etc.)
-high- carb fruit (grapes, tangerine etc.)
-dried fruit (raisins, dates, cranberries)
Snacks That Require No Prep
Pork rinds – great with just about any dip you can think of
Seeds – sunflower, pumpkin, chia, flax
Laughing Cow cheese (full fat only)
Dark chocolate or any Stevia sweetened chocolate 
Seaweed
String cheese
Jerky
Cocoa nibs – a great, quick, sugarless alternative to chocolate bars
Nuts (walnuts, pecans, brazil nuts, macadamias)
Cherry tomatoes – relatively lower in carbs and pair well with fresh mozzarella,
basil and olive oil
Avocados – all you need is a little salt for a great high fiber snack
Sardines 
Nut butters – peanut, almond, cashew, coconut
Pickles
Sugar-free Jello

Snacks That Need A Little Prep

Roll ups – for example salami/pepperoni wrapped around any deli cheese like
mozzarella, provolone, cheddar, etc.
Jalapeno poppers
Avocado Chocolate Pudding
Hard boiled eggs
Celery and cream cheese
Bulletproof coffee
Kale chips
Bacon 
Guacamole
Sugar-free Jello mixed with heavy cream 
Cucumber boats (filled with cream cheese, or Tuna salad)