The most common question I hear at the milestone 6-week postoperative visit is, “I know what I can’t eat. But what SHOULD I be eating?” The first place to start is the previous post- “Food Choices & Keto.” This source has good pictures and diagrams to help you.
Next, we have compiled a shopping list to try and help you navigate the grocery store.
Go for: Squash / Zucchini / Broccoli / Cauliflower / Okra / Mustard Greens / Collard Greens / Spinach / Lettuce / Kale / Mushrooms / Tomatoes / Asparagus / Green Beans / Green Peas / Avocado / Celery / Asparagus / Eggplant / Brussels Sprouts (don’t knock them until you try them)
Avoid: Corn / White Potatoes / Sweet Potatoes
Watch out for: Carrots / Black Eyed Peas / Butter Beans / Kidney Beans (they have a moderate amount of natural carbohydrates)
Also watch out for: Canned Tomato Sauce / Spaghetti Sauce / Marinara Sauce (it can have a lot of added sugar for taste– read the label!)
Go for: Chicken / Pork / Beef / Lamb / Bacon / Game meat / Sausage / Salami / Turkey / Roast Beef / Fish / Shrimp / Scallops / Crab / Lobster
Watch out for: pre-packaged meats (hot dogs, beef jerky) that have unwanted sugars/starches added– read the label!
Go for: Eggs / Heavy Cream / Sour Cream / Plain Yogurt / REAL Butter (not the processed stuff) / Cream Cheese / Cottage Cheese / Cheddar Cheese / Pepper Jack / Provolone / Mozzarella / Parmesan / Ricotta / Blue Cheese / Feta Cheese
Use sparingly: Cow’s milk- because of the natural sugars (sub for unsweetened almond milk)
Go for: Almonds / Walnuts / Peanuts / PB2 (instead of Jif/Skippy- it has added sugar) / Pork rinds / Beef jerky / Olives / Pickles / Pickled Vegetables
THE 411 ON FRUIT: We strongly recommend you avoid fruit until you get to your goal weight. Although healthy, it has a TON of natural sugars. See future post “Why Does the Keto Diet Work? Part 2 of 3- The 411 on Fruit and Veggies” for more info.