Not specifically, no.
I think it’s easier to adhere to guidelines rather than a list of specifics.
Technically Keto doesn’t restrict you based on foods, but upon macronutrients (fat, protein, and carbs.)
Personally I avoid pre-packaged and processed foods, and eat only things I could grow or “hunt” so-to-speak.
Cheeses and dairy from goats are fine too.
You can eat almost anything you want within those boundaries, as long as you are hitting the macronutrient guidelines of 70% or more fats, 10–25% protein and less than 5% carbs.
The refeed day I suggest will allow even more flexibility.
Sorry I can’t be more clear than that. There are just so many foods out there, and whether a food is “Keto” or not really depends on how it contributes to a meal.
However, here’s a list based on my personal eating habits.
- No candy, protein bars, or gas-station snacks (think lays chips, Doritos, etc.)
- No desserts
- No processed sugar
- No soda
- No dairy from cows (technically Keto but gives so many people issues that I say cut it)
- No grains (bread, rice, quinoa, barley, etc.)
For foods to eat high amounts of:
- Green vegetables. Lower starch is better but you don’t need to be too picky. I like bok Choy, Brussel sprouts, and dinosaur kale.
- Extra virgin olive oil (as a garnish) I put it on everything
- Primal kitchen avocado mayo (easy way to add fat to a meal and tastes delicious)
- Macadamia nuts. Nuts give many people digestive issues due to the indigestible skins but macadamias are pure fat
- Lean meats. I do a lot of pork chops and chicken breast, and Costco sirloin steak when I’m in the mood.
- Fish (but not high mercury fish like tuna or swordfish)
- Sardines and oysters
- MCT oil (easy way to boost fats)
- Coffee if you can tolerate caffeine. No sugar. Can use Keto friendly creamers, grass fed butter, coconut oil, ghee, or mct oil
- Monk fruit sweetener: if you absolutely need a sweetener, use this. It’s Keto friendly.
- Eggs. A whole lot of eggs.
On refeed days when not restricting carbs
- Japanese sweet potato
- Sweet breads
- White rice, on occasion
- Sour dough (the fermenting process renders sour dough gluten free. Can’t always trust this though)
- Root vegetables
- Tubers (potatoes)
- Sprouted quinoa (on occasion)