Ketogenic Diet Food List

George Spellwin · Feb 10, 2016

Ketogenic Diet Food List: Everything You Need to Know <table border="1" cellpadding="0" width="510"> <tr> <td width="45%"> Ketogenic Diet Protein Source</td> <td width="10%">Calories</td> <td width="10%">Fats (g)</td> <td width="17%">Net Carbs (g)</td> <td width="14%">Protein (g)</td> </tr> <tr> <td>Bacon, 1 slice (~ 8g), baked</td> <td>44</td> <td>3.5</td> <td>0</td> <td>2.9</td> </tr> <tr> <td>Beef, Sirloin Steak, 1 ounce, broiled</td> <td>69</td> <td>4</td> <td>0</td> <td>7.7</td> </tr> <tr> <td>Beef, Ground, 5% fat, 1 ounce, broiled</td> <td>44</td> <td>1.7</td> <td>0</td> <td>6.7</td> </tr> <tr> <td>Beef, Ground, 15% fat, 1 ounce, broiled</td> <td>70</td> <td>4.3</td> <td>0</td> <td>7.2</td> </tr> <tr> <td>Beef, Ground, 30% fat, 1 ounce, broiled</td> <td>77</td> <td>5.1</td> <td>0</td> <td>7.1</td> </tr> <tr> <td>Beef, Bottom Round, 1 ounce, roasted</td> <td>56</td> <td>2.7</td> <td>0</td> <td>7.6</td> </tr> <tr> <td>Chicken, white meat, 1 ounce</td> <td>49</td> <td>1.3</td> <td>0</td> <td>8.8</td> </tr> <tr> <td>Chicken, dark meat, 1 ounce</td> <td>58</td> <td>2.8</td> <td>0</td> <td>7.8</td> </tr> <tr> <td>Egg, 1 large, 50 g</td> <td>72</td> <td>4.8</td> <td>0.4</td> <td>6.3</td> </tr> <tr> <td>Fish, Raw, Cod, 1 ounce</td> <td>20</td> <td>0.1</td> <td>0</td> <td>4.3</td> </tr> <tr> <td>Fish, Raw, Flounder, 1 ounce</td> <td>20</td> <td>0.6</td> <td>0</td> <td>3.5</td> </tr> <tr> <td>Fish, Raw, Sole, 1 ounce</td> <td>20</td> <td>0.6</td> <td>0</td> <td>3.5</td> </tr> <tr> <td>Fish, Raw, Salmon, 1 ounce</td> <td>40</td> <td>1.8</td> <td>0</td> <td>5.6</td> </tr> <tr> <td>Ham, smoked, 1 ounce</td> <td>50</td> <td>2.6</td> <td>0</td> <td>6.4</td> </tr> <tr> <td>Hot dog, beef, 1 ounce</td> <td>92</td> <td>8.5</td> <td>0.5</td> <td>3.1</td> </tr> <tr> <td>Lamb, ground, 1 ounce, broiled</td> <td>80</td> <td>5.6</td> <td>0</td> <td>7</td> </tr> <tr> <td>Lamb chop, boneless, 1 ounce, broiled</td> <td>67</td> <td>3.9</td> <td>0</td> <td>7.3</td> </tr> <tr> <td>Pork chop, bone-in, 1 ounce, broiled</td> <td>65</td> <td>4.1</td> <td>0</td> <td>6.7</td> </tr> <tr> <td>Pork ribs, ribs, 1 ounce, roasted</td> <td>102</td> <td>8.3</td> <td>0</td> <td>6.2</td> </tr> <tr> <td>Scallops, 1 ounce, steamed</td> <td>31</td> <td>0.2</td> <td>1.5</td> <td>5.8</td> </tr> <tr> <td>Shrimp, 1 ounce, cooked</td> <td>28</td> <td>0.1</td> <td>0</td> <td>6.8</td> </tr> <tr> <td>Tuna, 1 ounce, cooked</td> <td>52</td> <td>1.8</td> <td>0</td> <td>8.5</td> </tr> <tr> <td>Turkey Breast, 1 ounce, roasted</td> <td>39</td> <td>0.6</td> <td>0</td> <td>8.4</td> </tr> <tr> <td>Veal, roasted, 1 ounce</td> <td>42</td> <td>1</td> <td>0</td> <td>8</td> </tr> </table> Vegetables <table border="1" cellpadding="0" width="502"> <tr> <td width="44%"> Ketogenic Diet Vegetable Source</td> <td width="11%">Calories</td> <td width="11%">Fats (g)</td> <td width="17%">Net Carbs (g)</td> <td width="15%">Protein (g)</td> </tr> <tr> <td>Asparagus, cooked, 1 ounce</td> <td>6</td> <td>0.1</td> <td>0.6</td> <td>0.7</td> </tr> <tr> <td>Avocado, 1 ounce</td> <td>47</td> <td>4.4</td> <td>0.6</td> <td>0.6</td> </tr> <tr> <td>Broccoli, chopped, cooked, 1 ounce</td> <td>10</td> <td>0.1</td> <td>1.1</td> <td>0.7</td> </tr> <tr> <td>Carrots, baby, 1 ounce, raw</td> <td>10</td> <td>0</td> <td>1.5</td> <td>0.01</td> </tr> <tr> <td>Cauliflower, chopped, cooked, 1 ounce</td> <td>7</td> <td>0.1</td> <td>0.5</td> <td>0.5</td> </tr> <tr> <td>Celery, 1 ounce, raw</td> <td>5</td> <td>0</td> <td>0.3</td> <td>0.7</td> </tr> <tr> <td>Cucumber, 1 ounce, raw</td> <td>4</td> <td>0</td> <td>1</td> <td>0.2</td> </tr> <tr> <td>Garlic, 1 clove (3 grams)</td> <td>4</td> <td>0</td> <td>1</td> <td>0.2</td> </tr> <tr> <td>Green beans, cooked, 1 ounce</td> <td>10</td> <td>0.1</td> <td>1.3</td> <td>0.5</td> </tr> <tr> <td>Mushrooms, button, 1 ounce, raw</td> <td>6</td> <td>0.2</td> <td>0.6</td> <td>0.9</td> </tr> <tr> <td>Onion, green, 1 ounce, chopped, raw</td> <td>9</td> <td>0</td> <td>1.3</td> <td>0.5</td> </tr> <tr> <td>Onion, white, 1 ounce, chopped, raw</td> <td>11</td> <td>0</td> <td>2.1</td> <td>0.3</td> </tr> <tr> <td>Bell Pepper, Green, 1 ounce, raw</td> <td>6</td> <td>0</td> <td>0.8</td> <td>0.2</td> </tr> <tr> <td>Pickles, dill, 1 ounce</td> <td>3</td> <td>0</td> <td>0.4</td> <td>0.2</td> </tr> <tr> <td>Romaine lettuce, 1 ounce</td> <td>5</td> <td>0.1</td> <td>0.3</td> <td>0.4</td> </tr> <tr> <td>Butterhead lettuce, 1 ounce</td> <td>4</td> <td>0.06</td> <td>0.3</td> <td>0.4</td> </tr> <tr> <td>Shallots, raw, 1 ounce</td> <td>20</td> <td>0</td> <td>3.9</td> <td>0.7</td> </tr> <tr> <td>Snow peas, 1 ounce, cooked</td> <td>24</td> <td>0</td> <td>2.8</td> <td>1.5</td> </tr> <tr> <td>Spinach, 1 ounce, raw</td> <td>7</td> <td>0.1</td> <td>0.4</td> <td>0.8</td> </tr> <tr> <td>Squash, Acorn, baked, 1 ounce</td> <td>16</td> <td>0</td> <td>2.9</td> <td>0.3</td> </tr> <tr> <td>Squash, Butternut, baked, 1 ounce</td> <td>11</td> <td>0</td> <td>2.1</td> <td>0.3</td> </tr> <tr> <td>Squash, Spaghetti, 1 ounce, cooked</td> <td>8</td> <td>0.1</td> <td>1.4</td> <td>0.2</td> </tr> <tr> <td>Tomato, raw, 1 ounce</td> <td>5</td> <td>0</td> <td>0.8</td> <td>0.3</td> </tr> </table> Dairy Products <table border="1" cellpadding="0" width="484"> <tr> <td width="42%"> Ketogenic Diet Diary Source</td> <td width="11%">Calories</td> <td width="11%">Fats (g)</td> <td width="18%">Net Carbs (g)</td> <td width="15%">Protein (g)</td> </tr> <tr> <td>Buttermilk, whole, 1 ounce</td> <td>18</td> <td>0.9</td> <td>1.4</td> <td>0.9</td> </tr> <tr> <td>Cheese, Blue, 1 ounce</td> <td>100</td> <td>8.2</td> <td>0.7</td> <td>6.1</td> </tr> <tr> <td>Cheese, Brie, 1 ounce</td> <td>95</td> <td>7.9</td> <td>0.1</td> <td>5.9</td> </tr> <tr> <td>Cheese, Cheddar, 1 ounce</td> <td>114</td> <td>9.4</td> <td>0.4</td> <td>7.1</td> </tr> <tr> <td>Cheese, Colby, 1 ounce</td> <td>110</td> <td>9</td> <td>0.7</td> <td>6.7</td> </tr> <tr> <td>Cheese, Cottage, 2%, 1 ounce</td> <td>24</td> <td>0.7</td> <td>1</td> <td>3.3</td> </tr> <tr> <td>Cheese, Cream, block, 1 ounce</td> <td>97</td> <td>9.7</td> <td>1.1</td> <td>1.7</td> </tr> <tr> <td>Cheese, Feta, 1 ounce</td> <td>75</td> <td>6</td> <td>1.2</td> <td>4</td> </tr> <tr> <td>Cheese, Monterey Jack, 1 ounce</td> <td>106</td> <td>8.6</td> <td>0.2</td> <td>7</td> </tr> <tr> <td>Cheese, Mozzarella, whole milk, 1 oz</td> <td>85</td> <td>6.3</td> <td>0.6</td> <td>6.3</td> </tr> <tr> <td>Cheese, Parmesan, hard, 1 ounce</td> <td>111</td> <td>7.3</td> <td>0.9</td> <td>10.1</td> </tr> <tr> <td>Cheese, Swiss, 1 ounce</td> <td>108</td> <td>7.9</td> <td>1.5</td> <td>7.6</td> </tr> <tr> <td>Cheese, Marscapone, 1 ounce</td> <td>130</td> <td>13</td> <td>1</td> <td>1</td> </tr> <tr> <td>Cream, half-n-half, 1 ounce</td> <td>39</td> <td>3.5</td> <td>1.3</td> <td>0.9</td> </tr> <tr> <td>Cream, heavy, 1 ounce</td> <td>103</td> <td>11</td> <td>0.8</td> <td>0.6</td> </tr> <tr> <td>Cream, Sour, full fat, 1 ounce</td> <td>55</td> <td>5.6</td> <td>0.8</td> <td>0.6</td> </tr> <tr> <td>Milk, whole, 1 ounce</td> <td>19</td> <td>1</td> <td>1.5</td> <td>1</td> </tr> <tr> <td>Milk, 2%, 1 ounce</td> <td>15</td> <td>0.6</td> <td>1.5</td> <td>1</td> </tr> <tr> <td>Milk, skim, 1 ounce</td> <td>10</td> <td>0</td> <td>1.5</td> <td>1</td> </tr> </table> Nuts and Seeds <table border="1" cellpadding="0" width="505"> <tr> <td width="44%"> Ketogenic Diet Nuts/Seed Source</td> <td width="11%">Calories</td> <td width="11%">Fats (g)</td> <td width="17%">Net Carbs (g)</td> <td width="15%">Protein (g)</td> </tr> <tr> <td>Almonds, raw, 1 ounce</td> <td>170</td> <td>15</td> <td>3</td> <td>6</td> </tr> <tr> <td>Brazil Nuts, raw, 1 ounce</td> <td>186</td> <td>19</td> <td>1</td> <td>4</td> </tr> <tr> <td>Cashews, raw, 1 ounce</td> <td>160</td> <td>13</td> <td>7</td> <td>5</td> </tr> <tr> <td>Chestnuts, raw, 1 ounce</td> <td>55</td> <td>0</td> <td>13</td> <td>0</td> </tr> <tr> <td>Chia Seeds, raw, 1 ounce</td> <td>131</td> <td>10</td> <td>0</td> <td>7</td> </tr> <tr> <td>Coconut, dried, unsweetened, 1 ounce</td> <td>65</td> <td>6</td> <td>2</td> <td>1</td> </tr> <tr> <td>Flax Seeds, raw, 1 ounce</td> <td>131</td> <td>10</td> <td>0</td> <td>7</td> </tr> <tr> <td>Hazelnuts, raw, 1 ounce</td> <td>176</td> <td>17</td> <td>2</td> <td>4</td> </tr> <tr> <td>Madadamia Nuts, raw, 1 ounce</td> <td>203</td> <td>21</td> <td>2</td> <td>2</td> </tr> <tr> <td>Peanuts, raw, 1 ounce</td> <td>157</td> <td>13</td> <td>3</td> <td>7</td> </tr> <tr> <td>Pecans, raw, 1 ounce</td> <td>190</td> <td>20</td> <td>1</td> <td>3</td> </tr> <tr> <td>Pine Nuts, raw, 1 ounce</td> <td>189</td> <td>20</td> <td>3</td> <td>4</td> </tr> <tr> <td>Pistachios, raw, 1 ounce</td> <td>158</td> <td>13</td> <td>5</td> <td>6</td> </tr> <tr> <td>Pumpkin Seeds, raw, 1 ounce</td> <td>159</td> <td>14</td> <td>1</td> <td>8</td> </tr> <tr> <td>Sesame Seeds, raw, 1 ounce</td> <td>160</td> <td>14</td> <td>4</td> <td>5</td> </tr> <tr> <td>Sunflower Seeds, raw, 1 ounce</td> <td>150</td> <td>11</td> <td>4</td> <td>3</td> </tr> <tr> <td>Walnuts, raw, 1 ounce</td> <td>185</td> <td>18</td> <td>2</td> <td>4</td> </tr> </table>

George Spellwin · Feb 10, 2016

Take a look at the problems with traditional diets, especially when used by people who are not fat (i.e. athletes) in order to better understand the exclusive benefits to the high fat, low carbohydrate ketogenic diet.

Traditional Low fat diets:

Low fat diets make the body's metabolism lazy. The body will prefer to get all of its energy requirements from glycogen (carbohydrates) than from the body's fat reserves.
Low fat sends the body into starvation mode, it tries to hold on to body fat, and will burn muscle instead.
When carbohydrate stores are exhausted the body will burn protein before switching to fat.
Carbohydrates increase serotonin levels and cause sleepiness.
Carbs cause insulin swings that cause the body to deposit unburned carbs as body fat.
Protein supplements are needed for the bodybuilder on a low fat diet.
Low-fat foods are much more expensive than the conventional version and contain more "chemistry" i.e. are highly processed.

The high fat, low carbohydrate ketogenic diet:

Increases lean body mass while dieting.
Maximizes the bodybuilding effects of your own hormones such as testosterone, insulin, and natural GH (growth hormone).
Lowers cortisol levels resulting in reduced catabolism or muscle breakdown.
Increases energy level compared to low-fat diets.
Decreases body fat without sacrificing lean mass: lose 90% fat and only 10% muscle vs. the 60% fat and 40% muscle loss of other diets.
Burning dietary fat is less efficient which results in an ever increased metabolic rate.
A plentiful supply of protein is found in all the meat that is consumed.

Ketogenic Diet Food List

George Spellwin

The Architect

George Spellwin

The Architect

Similar threads