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Diving Into The World Of Ketogenic (Part 2 of a 3 Part Series)

As a Personal Trainer who designs fitness plans and fitness training programs I am always open minded about the different diets recognizing that the plan could be a great one but not right for everyone. I do believe their are benefits to the Ketogenic lifestyle for women in menopause and for anyone who is making fitness and wellness a priority. A little added bonus here. If you are spending hours in the gym and not seeing results. Take a look at your diet intake and see where that could be improved.

In part 1 of this series I explained what Ketogenic is, the 5 types of Ketogenic, the positive sides of Ketogenic and the negative sides of Ketogenic. In this part of the series I am going to share what foods are good to eat when you are going Ketogenic and what foods you should stay away from.

Since we know from the first part of the series Fat is the main source of fuel for a Ketogenic so lets look at Fats and oils first. Try to get your fats from natural sources.

Fats – choose the best quality you can afford

  • Grass Fed Butter
  • Red Meat
  • Cream
  • Coconut oil
  • Lard
  • Eggs
  • Cocoa butter
  • Avocado
  • Avocado Oil
  • Olives
  • Olive oil
  • Fatty Fish
  • Macadamia and Brazil nuts

Related: Diving Into The Ketogenic World (Part 1)

Proteins – when you can choose grass fed and wild caught

  • Fish
  • Shell Fish
  • Whole Eggs
  • Beef
  • Pork
  • Poultry
  • Veal
  • Lamb
  • Turkey
  • Bacon and Sausage

Vegetables and Fruits – Low Glycemic – Carbs

  • Spinach
  • Lettuce
  • Asparagus
  • Cucumber
  • Cabbage
  • Cauliflower
  • Green beans
  • Kale
  • Brussels Sprouts
  • Zucchini
  • Tomato
  • Eggplant
  • Broccoli
  • Red, Green and Yellow Pepper
  • Celery
  • Avocado
  • Blackberries
  • Coconut
  • Raspberries
  • Cherries
  • Strawberries
  • Lemons

Dairy Products – Great way to get extra fat

  • Greek yogurt with fat
  • Heavy whipping Cream
  • Cream Cheese
  • Sour Cream
  • Mascarpone
  • Creme Fraiche
  • Blue Cheese
  • Aged Cheddar
  • Parmesan
  • Feta
  • Mayonnaise

Nuts and seeds

  • Macadamia Nuts
  • Brazil Nuts
  • Pecans
  • Almonds
  • Hazel nuts

Baking Flours

  • Almond Flour
  • Coconut Flour

Spices

  • Cayenne Pepper
  • Chili powder
  • Cinnamon
  • Cumin
  • Oregano
  • Basil
  • Cilantro
  • Parsley
  • Rosemary
  • Thyme

Sauces

  • Ketchup (organic)
  • Mustard
  • Hot Sauce
  • Mayonnaise
  • Sauerkraut
  • Low or no sugar relish
  • Horseradish
  • Worcestershire Sauce
  • Rance Dressing
  • Caesar Dressing

Sweeteners

  • Stevia
  • Sucralose

Foods to Avoid

  • Sugar
  • Grains
  • Starchy foods
  • Trans fats
  • Fruits high in sugars
  • Packaged foods

I know you are probably feeling overwhelmed with this list. But, you can also see this as an amazing food list you get to create great dishes that are Keto approved! Next week we will be putting all of this together and I will be sharing the Ketogenic style I use. This is not a calorie counting diet. This is a eat only when you are hungry diet called intermittent fasting. We will cover how to do this next week as well. So stay tuned and be ready for your Ketogenic experience.

Ellen Como has been in the fitness industry in Santa Clarita for over 30 years.  With her experience working in Gyms and as a personal trainer she has developed fitness training programs and fitness plans for men and woman of all ages.    Her passion is creating overall wellness in all her clients and sharing menopause fitness with women going through all the phases of menopause. Visit her website for latest news, products, and personal training at ellencomo.com.

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