A nutritious September HOW TO… part 5


The more I read and research into high fat low carb keto principles and the how to of the diet the more I realise and understand just how beneficial it can be. So to successfully transition your body into ketosis you need t following these basic guide lines below:

Eat: Avocados, nuts and seeds, extra virgin olive oil, coconut oil, coconut butter, cacao butter, organic dairy, full fat greek yoghurt, free range organic  eggs, lean poultry like turkey and organic chicken, fish and seafood, low carb non starchy veggies (think veggies grown above the ground) lettuces, cucumbers, celery, rocket, watercress, spinach, celery and low glycaemic fruits pref berries.

Avoid: Grains, starchy root vegetables, high sugar fruits, processed packaged goods (breads, crackers, cereals, cakes, snack bars, crisps) fizzy drinks, juices, deli meats, condiments, deep fried foods, processed hydrogenated fats.


A nutritious day following keto should look a little like this:

Breakfast: Spinach and mushroom omelette cooked in organic grass fed butter/coconut oil and a celery, cucumber and lemon juice.

Lunch: Pan fried asparagus, watercress salad with salmon and a healthy drizzle of extra virgin olive oil.

Dinner: Zucchini ribboned pasta with a creamy coconut sauce

Snacks: Berries/nut butter/homemade guacamole & cucumber crudités

Drinks: Water, homemade veggie juices, green tea, herbal tea, black tea, coffee (always opt for organic full fat milk or a good quality unsweetened nut milk, the less ingredients the better)

Prepare: Prepare a shopping list a week in advance so you know exactly what your buying and exactly what you are going to be eating. Set aside an hour before a new week beins and before you hit the shops to get organised. If you only have good stuff in the house you are much less likely to fall off the wagon and fall out of ketosis.