Nutrition: support for the ketogenic or low carb low fat (LCHF) diet

Nutrition: Support for the Ketogenic or Low Carb High Fat (LCHF) Diet

The ketogenic diet is a way of eating that is high in fat, moderate in protein, and very low in carbohydrates. By drastically reducing sugars, it induces a metabolic state called ketosis, in which the body draws its energy mainly from ketone bodies derived from fats. This diet is officially recognized by the medical community for its benefits in the treatment of drug-resistant epilepsy in children, but it is also attracting growing interest in metabolic oncology, the management of type 2 diabetes, neurological disorders (such as Alzheimer’s, Parkinson’s, or Multiple Sclerosis), and for weight management. It can also help improve mental clarity, energy levels, and inflammatory markers.

Foods to avoid on the ketogenic diet: fruits, certain high-carb vegetables, starchy foods, and cereals.

Foods to Favor

🌊 SEAFOOD (per 100g raw)

Anchovies
Whelk (cooked)
Cod / Salt cod
Squid
Crab
Shrimp (cooked)
Halibut
Herring
Lobster (cooked)
Oyster
Spiny lobster (cooked)
Mackerel
Mussel
Clam (cooked)
Perch
Samphire
Sardine
Salmon
Tuna
Trout
Scallop

🥦 VEGETABLES (per 100g raw)

Artichoke
Asparagus
Eggplant
Avocado
Swiss chard
Broccoli
Celery stalk
Celeriac
Mushrooms (except shiitake)
Sauerkraut cabbage
Chinese cabbage
Brussels sprouts
Cauliflower
Kale
Green, white, red cabbage
Kohlrabi
Romanesco
Cucumber
Pickled gherkin
Spaghetti squash
Zucchini
Watercress
Endive
Spinach
Fennel
Sprouted mung beans
Green beans
Jicama
Kimchi
Lamb’s lettuce
Turnip
Olive
Green / Red / Yellow pepper
Pumpkin / Red kuri squash
Bamboo shoots
Snow peas
Leek
Radicchio
Black radish
Pink radish
Lettuce

Lacto-fermented vegetables (values vary by vegetable)

🍎 FRUITS

Starfruit
Blackcurrant
Lemon
Cranberry
Raspberry
Strawberry
Redcurrant
Wild blackberry
Fresh coconut
Rhubarb

🌰 NUTS & SEEDS

Almond
Peanut
Chia seeds
Hazelnut
Brazil nut
Walnut
Macadamia nut
Pecan nut
Pine nut

🥚 DAIRY, EGGS, CREAMS

All eggs
Cottage cheese
Cream cheese
Coconut cream
Full-fat sour cream
Curd cheese (non-light)
Unsweetened plant-based milks
Coconut milk
Mascarpone
Ricotta
Greek yogurt
Plain soy yogurt

🧀 CHEESES

Blue, Gorgonzola
Brie, Chaource
Fresh/dry goat cheese
Emmental, Comté
Sheep’s feta
Morbier, Reblochon
Mozzarella
Munster, Maroilles
Parmesan

🛒 PANTRY

Cocoa powder (unsweetened)
100% dark chocolate
Gelatin
Tofu

Flours and powders:

Coconut flour
Soy flour
Flaxseed flour
Lupin flour
Almond flour
Shredded coconut powder
Hazelnut flour
Blond psyllium powder
Whey protein (plain)

Nut butters:

Peanut butter (unsweetened)
Coconut butter
Almond butter
Hazelnut butter

Sweeteners:

Erythritol
Stevia
Crystal Stevia Daddy®
Pure Via Stevia®

For flavor:

Mustard
Vinegar (except balsamic)
Vanilla
Spices
Salt & Pepper

☕ DRINKS

Water
Coffee - Bulletproof coffee
Tea - Herbal tea

Varies by recipe:

Kombucha

Water / milk kefir (with low sugar)

Hot chocolate (with coconut milk)

Broth (vegetable or bone)

There are many books on the subject: theoretical books and cookbooks. You can find them on Amazon, for example.
A few examples:

Here is an interesting documentary on the ketogenic diet: The Magic Pill

You will also find in the PDF document below a quick start guide to the diet.
For those worried about not being able to eat bread anymore, below is also a keto bread recipe from the site eatfat2befit.com

For more information or personalized support, feel free to contact us.