Dr Westman Keto Food List

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Keto Diet Food List: Beverages & Milks


AVOID if allergic to the respective food:

Almond Milk UnsweetenedAVOID if allergic to ALMOND, LEGUME & SUNFLOWER family

Coconut Milk UnsweetenedAVOID if allergic to COCONUT, LEGUME & SUNFLOWER family

Hazelnut Milk Unsweetened AVOID if allergic to HAZELNUT, GRASS & RICE family

Soy Milk UnsweetenedAVOID if allergic to SOY & LEGUME, MOLLUSK family

Hidden Carbs And Nutrition Labels

Going on a ketogenic diet can be very difficult in the very beginning. Knowing what to eat and what not to eat takes some time to get used to, so if you make some mistakes in the beginning dont be too hard on yourself. Its better to make a mistake and learn from it than to make a mistake and not realize it was in error.

Theres always going to be foods that are bad for us when it comes to eating. Some foods are particularly sneaky at hiding carbohydrates from us. Heres a small list of common items that sometimes have hidden carbs:

There are so many food items out there that contain hidden sugars and carbs. Always be careful about what youre purchasing and try to make as much from scratch as you can from home.

Eat When Youre Hungry

The hormonal changes that occur when you follow Dr. Westmans low-carb guidelines will regulate your appetite so you will feel satisfied with less food, promises Dr. Westman. In fact, you might even find yourself skipping meals because youre just not hungry and thats okay! The body can get energy from its supply of body fat between meals, says Dr. Westman. By the same token, if youre hungry between meals, a small, protein-rich snack wont undo your progress.

Also Check: Whole 30 Diet Vs Keto

Keto Diet Foods: Dairy

Most dairy products get the green light on the keto food list, as they typically contain high doses of fat and protein with very few carbs. Just opt for the full-fat version and organic and raw, if possible.

If you dont have any issues digesting dairy, try these keto-friendly options:

  • Unflavored Greek yogurt, fermented yogurt, and kefir
  • Heavy cream and heavy whipping cream
  • Hard cheeses like blue cheese, gouda, cheddar, and parmesan
  • Semi-hard cheese such as colby, provolone, and Swiss cheese
  • Softer cheeses like mozzarella, brie, muenster, and Monterey Jack
  • Cream cheese, sour cream, mascarpone, creme fraiche, and cottage cheese, which are also fine on a high-fat diet
  • But for some people, dairy causes stomach bloating and abdominal pain, a condition referred to as lactose intolerance. Lactose intolerance comes from the sugar found in milk. If you are sensitive to dairy products, try following these tips:

    • Find hard and long-aged dairy
    • Use ghee, a butter alternative without the irritating milk solids
    • Get checked for a casein sensitivity to rule out the other common irritant found in dairy
    • If you really cant tolerate dairy, try a non-dairy alternative like unsweetened almond milk or coconut milk

    I Watched As The Fat Melted Away & I Got My Life Back My Husband Noticed And Even My Son Told Me I Look Good Haha

    Dr Eric Westman Pg 4
    • Without doing any exercise at all! Exercise is completely optional and NOT recommended when you are getting started!
    • I ate all my favorite foods there wasnt one thing I was forced to eat or had to choke down!
    • Within about 48 hours I got rid of all my cravings! For the first time in forever I felt like a normal person!
    • I didnt ever once feel like I was starving myself or doing without
    • I still went out to eat with the family knowing that I could order a regular meal that tasted good!
    • The weight came off faster and easier than I ever imagined it could!

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    Keto Diet Food List: Proteins

    Try to buy free range, organic, grass-fed or wild proteins for optimal health. Aim to buy fresh meats rather than frozen as preservatives used can add SOY & GLUTEN .

    AVOID cancer-causing deli meats, due to nitrates , BHA, BHT, smoke flavour , fillers , corn syrup& aspartame.

    Manufacturers are not required to list all ingredients if under a certain amount and listed as spices & seasonings. This means those with food allergies to DAIRY, SOY & WHEAT should expect deli meats to be allergenic.

    AVOID if allergic to the respective food:

    PHEASANT: Chicken Turkey Pheasant Quail Cornish Hen

    Eggs: Buy Organic, Whole Eggs AVOID eating Egg Whites alone to as it can cause Biotin deficiency leading to hair loss, rashes, muscle loss, cramps & seizures


    Duck Goose

    FISH: Cod & Haddock, Sole & Halibut, Perch, Snapper, Salmon & Trout, Tuna & Mackerel WILD only AVOID Farm Raised!

    MOLLUSK family: Clam, Squid, Snails, Scallop, Oyster, Mussels

    SHELLFISH : Crab, Lobster, Shrimp, Prawns

    Pork: Chops, Loin, Ground AVOID Bacon, Ham

    WILD GAME: Caribou, Elk, Venison , Rabbit, Buffalo / Bison

    BOVINE family: Beef, Lamb, Goat

    Dairy: Organic, Cow & Goat Cheese AVOID if allergic to DAIRY & BOVINE family


    Hypo-Allergenic Gluten-Free Vegan Kosher Non-GMO Sulphite Free

    300% FINER texture than most protein powders for superior absorption by the body

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    Get Your Fill Of Protein

    Its the building block of Dr. Westmans plan, but theres no need to aim for a specific number of grams of protein every day. Just make protein especially beef, pork, lamb, bison, venison, chicken, turkey, duck, eggs, fish, and shellfish the focus every time you eat and stop eating when youre comfortably full but not stuffed.

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    Avoid Trans Bad Fats: Fried Foods Margarine Vegetable Oils

    Dark Chocolate AVOID if allergic to DAIRY, SOY, SUGAR CANE & GLUTEN family as some chocolates contain soy lecithin, cane sugar, wheat & milk solids

    Dark Chocolate Recipe Itâs easy & cheaper to make your own without allergens & keto-friendly*

    Store Bought Dark Chocolate

    Buying Store Bought Dark Chocolate can be frustrating if you have food allergies*

    • Aim for at least 70% Cacao
    • Higher percentages of Cacao have more antioxidants
    • Avoid Dutch Processed or âProcessed with ALKALIâ which destroys the benefits of chocolate

    Final Thoughts Dr Westman Keto Page 4 Food List

    The Food List & Page 4 (Let’s try this again! )

    When dieting, it is best to limit carbohydrates to 20g per day, and ideally, you should aim to keep this amount below 30 grams. However, if you are looking to lose weight, it is better to eat less carbs every day. When you do eat carbs, you should consume them as protein, with fat filling up the remainder. Depending on the type of food you ate, you may have to cut back on the amount of total carbs you consume, but the results will be worth it.

    To maximize the benefits of the keto diet, you should eat more fat-rich foods. These are generally higher in saturated fat than those found in other food groups, and therefore contain more sugar than is recommended. High-fat food sources are often associated with contaminants and hormones, so it is advisable to buy products from organic sources. You should also try to eat as much produce as possible that is local and organic. The Environmental Working Group provides a list of the least-contaminated foods and the ones that should be avoided.

    While many people might think that avoiding processed meats is difficult, this isnt true. Some are high in carbohydrates but low in vitamins and minerals. You should also avoid breads made from flour, which are often highly processed. Moreover, try to eat more seafood and shellfish instead, as they contain significant amounts of carbohydrates. To keep your body healthy, it is important to maintain a proper mindset, which is essential to follow the ketogenic diet.

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    Benefits Of Keto Diet

    Weight Maintenance and Loss Using a ketogenic diet plan over extended periods achieves a significant quantity of weight-loss. This is the main benefit. It minimizes appetite and improves metabolism. The diet plan has makes a person feel full therefore there is minimized cravings hormone stimulation. In the ketosis state, where there is restricted carbohydrate consumption, there is retention or boost in muscle mass and reduced body fat. The diet plan is more effective to overweight individuals planning to reduce weight. It lowers the risk of obesity associated problems like PCOS, stroke, cardiovascular disease, diabetes, and certain types of cancers.

    It helps in controlling the high blood pressure. Carb, a macronutrient is the primary reason for the high blood pressure rise beyond the regular ranges. There is the elimination of high blood pressure in the keto diet since it has just a very little quantity of carbs.

    It improves polycystic ovarian syndrome signs a hormone condition that leads to extreme male hormone production in women and ovulatory dysfunction. In individuals with PCOS, a carbohydrate diet plan cause a wide range of unfavorable impacts which might include weight gain and skin problems. Similarly, a low carb diet or a carbohydrate-free diet might minimize the negative impacts of PCOS.

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    All The Best Low Carb Foods

    Since 2004, we have served thousands of Canadians through our retail and web-stores. The Low Carb Grocery stocks over 1500 popular low carb foods such as bagels, breads, snacks, pancakes & more. We also have plenty of information about low carb diets such as the Ketogenic Diet, the Dr. Poon Metabolic Diet and the Atkins Diet.

    Whether youre following a specific program or just doing your own thing, youre sure to find hundreds of fabulous products and with our all new Low Carb Lifestyle Blog, youll find all the tips, ideas and information to help you reach your goals.

    Please see our COVID-19 related announcements here.

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    Nuts Seeds And Healthy Oils

    Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.

    Carb counts for 1 oz. of nuts and seeds :

    • Almonds: 3 g net carbs
    • Brazil nuts: 1 g net carbs
    • Cashews: 8 g net carbs
    • Macadamia nuts: 2 g net carbs
    • Pecans: 1 g net carbs
    • Pistachios: 5 g net carbs
    • Walnuts: 2 g net carbs
    • Chia seeds: 2 g net carbs
    • Flaxseeds: 0 g net carbs
    • Pumpkin seeds: 2 g net carbs
    • Sesame seeds: 4 g net carbs

    Starchy Vegetables And High

    Dr. Westmans No Sugar, No Starch Page 4  Low Carb Keto Meal Plans ...

    Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates .

    Carb counts for high-sugar fruits:

    • Banana : 24 g net carbs
    • Raisins : 21 g net carbs, 22 g total carbs)
    • Dates : 32 g net carbs
    • Mango : 22 g net carbs
    • Pear : 21 g net carbs

    Carb counts for starchy vegetables:

    • Corn : 32 g net carbs
    • Potato : 33 g net carbs
    • Sweet potato : 20 g net carbs
    • Beets : 14 g net carbs

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    My Life Changed After Getting Older And Having Children

    Dr Westman Keto Food List I managed to stay fit and healthy when I was younger. In college, I loved nothing more than wearing a bikini and going to the beach with my friends.


    One day I was feeling really down on myself after reading an article that basically said my height and weight meant I was morbidly obese. My husband was sitting at the kitchen table so I asked him a simple question .

    Mark this website says Im really fatDo you think of me that way?But Mom You Are Fat!And It Wasnt Because I Wasnt Trying My BEST!Doomed To A Life Of Being Overweight!

    Plain Greek Yogurt And Cottage Cheese

    Yogurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yogurt provides just 5 grams of carbohydrates and 12 grams of protein. The same amount of cottage cheese also has 5 grams of carbohydrates with 18 grams of protein. Studies have shown that both calcium and protein can reduce appetite and promote fullness. Higher-fat yogurts and cottage cheese help keep you full for longer, and full-fat products would be part of the ketogenic diet.

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    Why Eat More Protein On The Keto Diet Than Fat

    The standard American diet is loaded with foods that age the body at the cellular level, report researchers at the University of Navarra in Spain. Their study showed that regularly eating sugary and processed foods shortens telomeres tiny caps that protect DNA and slow the aging process. The faster telomeres shorten, the faster cells age and the more vulnerable we are to problems associated with aging, explains Elizabeth Blackburn, PhD, co-author of The Telomere Effect. In the Spanish study, those who ate more whole foods rich in protein were twice as likely to have longer telomeres than those who ate two servings of sugary or processed foods daily, an effect equivalent to extending life by five years.

    When you eat sugar and processed carbs, your body has to draw on nutrients from its own reserves. Over time, this leaves you deficient in vitamins and minerals. Without these nutrients, the body thinks food is scarce, so it begins hoarding fat. To wit: Researchers from the International Food Policy Research Institute found that micronutrient-deficient women are 81 percent more likely to be overweight. And considering how much sugar is in the standard American diet, Dr. Westman says most of us are likely micronutrient deficient.

    Why Does Counting Total Carbs Work


    Trish stocked up on keto basics and was soon making eggs and bacon, chicken over salad, steak with green beans. It started out easily enough. But then carb withdrawal set in. She was headachy and irritable and just wanted sugar. Hang in there, urged Jackie. It passes after a few days. And to Trishs surprise, on day four, it really did pass! she marveled to Don. In the coming days, her energy came surging back and her back pain improved. Then she stepped on the scale: 15 pounds were gone! She couldnt stop smiling.

    Energized and optimistic, Trish went online and found new recipes to try: keto pizza, keto chicken alfredo , keto cheesecake. Even as she had fun in the kitchen, she felt newfound peace. For the first time in decades, food is no longer my obsession, she marveled to Jackie. She could waltz by the fridge without feeling its magnetic pull. After six months, I got into a size 14 and figured it was as far as I go, says the former size 26. A few days later, I was already in a 10. Trish also reversed her diabetes, and her back improved so much, she no longer needed surgery.

    Trish used guidelines from Duke Universitys Dr. Eric Westman, which are proven to slash the bodys production of blood sugar. As that happens, it forces our systems to run on ketones, an alternative fuel made from pure fat. Dr. Westmans approach limits fat calories and cuts more carbs than most keto plans. Why? He says it basically guarantees that fat burns fast as hunger is destroyed.

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    Unsweetened Coffee And Tea

    Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.

    Dark Chocolate And Cocoa Powder

    Check the label on these, as the amount of carbs depends on the type and how much you consume. Cocoa has been called a “superfruit” because it is rich in antioxidants, and dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

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    Keto Diet Foods: Carbohydrates

    When following keto, you want to get the majority of your carbohydrates from vegetables such as leafy greens , asparagus, and broccoli, and most other vegetables that grow above ground. Avoid starchy vegetables like potatoes, corn, and parsnips.

    The rest of your carbohydrate intake should come from the carbs in nuts and seeds, the small amount in dairy and on occasion, from fruits like berries.

    Keto Diet Food List: Leafy Vegetables

    Dr Westmans Food List

    CARBS per 100 grams

    AVOID if allergic to the respective food:

    AMARANTH family: Spinach, Swiss Chard 1 â 4 g

    CARROT family: Celariac, Celery, Water Celery, Parsley 1 g

    DAISY SUNFLOWER family: Artichoke, Endive, Escarole, Lettuce 2 g

    GOURD family: Cucumber, Zucchini 3 g

    LILY family: Onion, Garlic, Chives, Leeks, Shallots, Scallions, Green Onions, Asparagus & Aloe Vera 7 g *Allergy Alert: Processed foods contain this as âNatural Flavoursâ

    LEGUME family: Jicama 3 g

    MORNING GLORY / SWEET POTATO family: Chinese Water Spinach 1 g

    MUSTARD family: Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery Cabbage, Chinese Cabbage, Collard Greens, Horseradish, Kale, Kohlrabi, Mustard Greens, Mustard Seed, Radish, Rapeseed, Rutabaga, Savoy Cabbage, Turnip, Turnip Greens, Watercress, Canola & Cress 3 â 4 g

    NIGHTSHADE family: Green Bell Pepper, Red, Orange, Yellow & Purple Bell Pepper, Banana Pepper, Capsicum Pepper, Eggplant, Sweet Pepper, Pimento, Tomato, Tomatillo 1 â 3 g

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