Ketogenic Diet List

Foods That Burn Fat

The following foods have characteristics of a Low Glycemic Index and Low Glycemic Load that will enhance your Ketosis and are the best way to lose belly fat.

Glycemic Index
Low
           0-55
Medium  56-69
High         70 or greater

Glycemic Load  = Glycemic Index * carbohydrate grams / 100
Low          10 or less
Medium  
11-19
High         20 or greater

Oils and Fat from Nuts and Beans

Peanuts, average
Cashews, salted
Macadamia nuts,
Chickpeas, average
Soy beans, average
Hummus
Black beans
Lentils, average
Walnuts

Monounsaturated Fat
Try to achieve 55% of your daily diet

avocados
olive oil
peanut oil
canola oil
most nuts
high-oleic safflower
sunflower oils.

Omega-3 Polyunsaturated Fat
Try to achieve 18% of your daily diet

Flaxseeds
Specialty Eggs
Specialty Dairy Products
fatty fish such as salmon
mackerel
sardines
canola oil
unhydrogenated soybean oil

Protein
Try to achieve 27% of Saturated Fat in your daily diet

Depending on activity level eat between 0.6 – 1 gram per lean body mass pound

Eggs
Pork Belly
Lamb
Beef
Chicken
Avoid buying Fat Free Items

Vegetables as Source of Carbs
Try to achieve less than 50 grams of your daily diet

Any green vegetables
Onion
Bell Pepper

References from Harvard Health Publications: Harvard Medical School

The Truth About Fats Bad and Good
Glycemic Index and Glycemic Load for 100 Foods
The Lowdown on Glycemic Index and Glycemic Load