Basics of the Ketogenic lifestyle.

A low carb diet involves eating real food, natural, unprocessed with low carbohydrate content. The type of food you decide to eat depends on things like, how healthy you are, how often you exercise, how much weight you want to lose. Truth is each of us are different so no rule is set on stone.

Foods to Avoid

1. Sugar: Fruit juices, Ice cream, Sweets, Chewing gum, Soft drinks etc
2. Trans fat: All hydrogenated or partially hydrogenated oils, Margarine first comes to mind.
3. Grains: Wheat, Rye, Millet, Barley, Rice, Oats. This includes breads, cake, spaghetti, macaroni, noodles etc
4. High Omega-6 Seed and Vegetable Oils: Cottonseed , soybean, sunflower, grapeseed, safflower oil and canola oils.
5. Artificial Sweetners: Aspartame, Saccharine, Sucralose, Cyclamates and Acesulfame Potassium. Liquid stevia can be used instead
6. Diet and Low-Fat Products: Avoid any dairy, cereals, crackers, etc
7. Highly Processed Foods: If it looks like factory produced, please don't eat.

PLEASE ALWAYS READ LABELS EVEN ON THOSE WITH "HEALTH FOOD" ON IT.

Foods to eat

1. Meats: Beef, Ram, Pork, Chicken, Snail etc
2. Fish: Mackerel, Salmon, Tilapia etc
3. Eggs
4. Leafy Vegetables: Spinach, Ugu,Waterleaf, etc
5. Fruits: Berries and Guava (In moderation)
6. Nuts and seeds: Almonds, Walnuts etc ( In moderation)
7. High Fat Dairy: Turkish /Greek Yoghurt, Heavy cream, Cheese
8. Fats and Oil: Coconut oil, butter, lard, olive oil and cod fish liver oil

In moderation, one can take

1. Dark Chocolate: 70% Cocoa and above
2. Wine: Dry wines with no added sugar or carbs, Vodka

Drink

1. Decaffeinated Coffee or tea
2. Water
3. Carbonated Soda without artificial sweeteners

Snack

1. Barbecued meat: Suya, Kilishi (Be careful with the peanut sauce, Yaji)
2. A handful of Nuts
3. Avocado
4. Hard boiled egg.
5. Berries ( less than half cup)
6. Garden Egg and few groundnut (Less than a handful)