What helps me to be successful with a limited list of foods as what a nutritional ketosis diet encompasses is to be creative. What I can eat is this:
Two cups each colored, sulpher and greens. Fruit is limited to one cup berries. No potatoes, including sweet potatoes. High starch veggies like yams, squash, corn and peas are limited to no more than twice a week cooked, but they can be eaten raw.
Meat and Fish:
6 to 12 ounces per day of wild caught and grass fed high quality meat
51/2 tablespoons of coconut oil or a whole can of full fat coconut milk. These other fats can be combined, olive oil (not for cooking), animal fats, ghee, avocado oil (limited)
Nuts and Seeds:
4 ounces soaked. All are good except peanuts and buckwheat.
Fermented pickles, sauerkraut, kimchi, homemade coconut yogurt, Kombucha tea, others. (I have begun eating and preparing fermented foods) Lots more to learn.
90% dark chocolate (Lindt makes a good one) it comes in 10 squares, I eat one or two for magnesium
All natural and organic spices are good
Salt: Kosher, sea salt or Himalayan Pink salt
Seaweed, algae or spirulina and chlorella
No dairy, no gluten, no sugar
This is just an idea of what the diet consists of. It is not complete, nor is it detailed. If your interested, consult the Dr. Wahls Protocol book which is a must have if you want to follow her example. Everything, absolutely everything has a thoroughly researched reason based on science. However, we are all different in some ways:
Wahls herself is highly allergic to eggs and eggs are a highly allergic food and can be inflammatory. I find they don’t bother me. I don’t buy them, what I do is reserve them for outings, egg in a spinach salad, breakfast poached eggs with bacon, not often.
Sweet potatoes are on the no list for the Ketosis diet, but I do have them cooked occasionally with fat and protein and they haven’t kicked me out of Ketosis. In other words, once acclimating to the diet, then tweak. Were all a little different. Some people can’t eat nuts at all, others find that they are allergic to coconuts which is tough on this because it relies heavily on coconut oil and milk. Apparently coconut is best for nutritional Ketosis success. Again, the science of which is explained in the book.
The picture is of my dinner tonight. I go out of my way to make what I can eat as interesting as possible. The meal was:
- 6 Med/large shrimp sauteed in 2 tablespoons coconut oil with 2 cloves thinly sliced garlic, fresh tarragon, turmeric and salt and pepper with 1 cup cauliflower
- 3/4 cup sweet potato cubed with 1/4 cup diced onion cooked in 1 tablespoons bacon grease with paprika, garlic powder, salt and pepper then steamed with chicken broth added.
My first meal today was:
- 3 slices of bacon
- large salad with 1 1/2 greens, 1/2 cup baby spinach, 1/4 cup sliced onion, 2 radishes chunked, 1/2 an avocado cubed, one small celery stalk sliced, 1/4 cups soaked almonds with olive oil, balsamic vinegar, salt and pepper.
Mid day, I had a square of chocolate and a half cup of Kombucha tea
Last meal was at 5 pm, I won’t eat again till 9 am.
What I need to improve on:
I’m not drinking enough water, I am drinking more, but still not enough. Need to double it. I haven’t tried to make bone broth yet either. All I can say is it its on the list.