Keto Diet
The ketogenic diet has been around for several decades, but has gained increasing popularity over the last several years. While some diets encourage consumption of fewer calories, the ketogenic diet is based on low carbohydrate intake rather than focusing on calorie intake. Keto can be described as a low-carb, high-fat diet which induces production of ketones from fat, leading to a state of ketosis: the presence of ketones in the blood at greater than 0.5mM. This is much different than the traditional western high-carb diet. Ketogenic diets have been associated with improved insulin resistance, decreased inflammation, and weight loss.
| Foods to Eat | Foods to Avoid |
| Asparagus | Added sugars and sweeteners |
| Avocado oil | Beans, peas, lentils, and peanuts |
| Avocados | Grains, such as rice, pasta, and oatmeal |
| Beef | Low-fat dairy products |
| Bell peppers | Most alcohols, including wine, beer, and sweetened cocktails |
| Broccoli | Most fruits, except for lemons, limes, tomatoes, and small portions of berries |
| Brussels sprouts | Starchy vegetables, including corn, potatoes, and peas |
| Cauliflower | Sugary beverages, including juice and soda |
| Celery | Traditional snack foods, such as potato chips, pretzels, and crackers |
| Chia seeds | Trans fats, such as margarine or other hydrogentated fats |
| Chicken, dark meat if possible | |
| Cucumber | |
| Eggplant | |
| Eggs | |
| Fish and seafood, especially fatty fish like salmon, sardines, tuna and mackerel | |
| Flaxseeds | |
| Lamb | |
| Leafy greens | |
| Natural cheeses | |
| Natural, no-sugar-added nut butters | |
| Nuts | |
| Olive oil | |
| Olives | |
| Pork | |
| Pumpkin seeds | |
| Sesame seeds | |
| Tomatoes | |
| Turkey, dark meat if possible | |
| Unsweetened, whole milk plain Greek yogurt | |
| Venison | |
| Whole milk cottage cheese | |
| Whole milk ricotta cheese | |
| Zucchini |