Fats & Oils Nuts & Seeds Drinks/Alcohol Sweets
• C8:C10 MCT oil/powder • Pili nuts • Water/Mineral water • None
(MCT = Medium Chain • Chia seeds • Black coffee Sugar STOPS ketone
Triglycerides) Provides rapid, production. Sugar
Best pure ketone production. • Macadamia nuts • Black tea/black chai tea substitutes slow ketone
• No Alcohol (Alcohol production way down.
• Fish oil
STOPS ketone production.)
• Lard/Bacon grease • Pecans • Coffee (with fat) • Cinnamon
• Mayonnaise • Walnuts • Tea (with fat) • Dark chocolate
Better • Butter • Pumpkin seeds • Chai tea (with fat) (75% cacao or more)
• Avocado oil • Basil seeds • Distilled liquors
• Extra virgin olive oil • Almonds • Kombucha • Stevia
• Coconut oil • Hazelnuts • Almond/Coconut milk • Monk fruit
Good • Sesame oil • Peanuts • Red wine (very dry) • Erythritol
• Grape seed oil • Carbohydrate free drinks • Allulose
(with sugar subs titutes)
Poultry & Eggs Red Meat & Pork Fish & Shellfish Veggies & Fruits Dairy
• Eggs (yolk included) • Ribs (braised) • Sardines • Spinach
• Omelettes (with added fat) • Braunschweiger/ • Mackerel • Avocado • Ghee (or clarified butter)
Best • Homemade bone broth Liverwurst • Anchovies • Kale • Aged, hard cheese
(should gel at room temp.) • Bacon • Herring • Sprouted Micro-greens (ex. parmesan)
• Salmon • Albacore Tuna
(broccoli, radishes, • Removal of dairy
arugula, etc.)
• Buffalo wings • Spam • Halibut • Brussels sprouts • Heavy whipping cream
(with bleu cheese) • Cauliflower
• Brisket (braised) • Trout • Goat Feta • Bleu cheese
Better • Chicken (with skin on,
cooked in fat)
• Marbled steak (with butter) • Catfish • Green olives • Sour cream
(fresh or in oil) • Full fat cheese
• Ground beef (full fat)
• Duck • Cabbage (fermented is best) (ex. sharp cheddar, swiss)
• Chicken breast • Sausage (no sugar added) • Cod • Blackberries • Full fat cream cheese
(cooked in fat) • Hard salami/Pepperoni • Oysters • Artichokes
• Whole milk
Good • Sliced turkey breast
(add fat)
• Snapper • Tomatoes (in very small amounts)
• Shellfish • Rhubarb • Mozzarella
• Pheasant • Asparagus (made with whole milk)
optimal ketosis nutritional guide [Link]
