Grass-fed and wild animal sources
- grass-fed meat, eggs, gelatin, ghee (beef, lamb, goat, venison)
- offal, grass-fed (liver, heart, kidneys and other organ meats)
- wild-caught fish & seafood
- pastured pork and poultry
Healthy fats
- saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, coconut oil), don't be afraid to eat saturated fat!
- monounsaturated (avocado, macadamia and olive oil)
- polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)
Non-starchy vegetables
- leafy greens such as lettuce (romaine, little gem, chard, radicchio, bok choy, Swiss chard, etc.), spinach, endive, chard, watercress, rocket, etc.
- some cruciferous vegetables (white and green cabbage, kale, kohlrabi, radishes, etc.)
- avocado (technically a fruit), asparagus, summer squash (zucchini), celery stalk, cucumber
Condiments and other
- home-made, sugar-free and additive-free
- fermented foods like kimchi, kombucha and sauerkraut
- bone broth
- all spices and herbs
- vinegar (apart from malt vinegar)
- mayonnaise, mustard, pesto
- pork rinds for "breading" instead of breadcrumbs
- nut and seed milk (almond milk, etc.)
Beverages
- water (still)
- tea (herbal, green and black) with no sweeteners or other additives
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Grain-fed animal sources
- beef, poultry, eggs and ghee
Nuts and seeds
- max a handful a day
- all nuts, seeds and nut butters (sugar and additive-free)
- rich in monounsaturated fats and omega 3 fatty acids (macadamias, hazelnuts, almonds)
- only few pistachio and cashew nuts (high in carbs)
Vegetables and mushrooms
- nightshades (e.g. peppers, tomatoes, eggplants)
- winter squash like pumpkin (not butternut and coquina squash)
- some cruciferous vegetables (red cabbage, cauliflower, Brussels sprouts, broccoli, etc.)
- onion, chives and garlic
- sea vegetables (e.g. nori, kombu)
- some root vegetables (carrot, celeriac)
- water chestnuts, bamboo shoots
Low-carb fruit
- berries (blackberries, strawberries, cranberries, blueberries and raspberries)
- coconut and coconut products (not for low-carb sweets)
- rhubarb, fresh lemon and lime juice and zest
Some processed foods
- coconut milk (contains guar gum)
- tomato products, olives, capers, sun-dried tomatoes, pickles, tuna, etc.
- ham and bacon, pastured
- ketchup, dips and sauces
Low-carb substitutes
- almond, coconut flour or flaxmeal only for "breading"
- arrowroot powder only for gravies
- raw cocoa powder and carob powder
Coffee
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Factory-farmed pork and fish
- factory-farmed pork is high in inflammatory omega 6 fatty acids and farmed fish may contain PCB's
- avoid fish high in mercury
Grains and sweeteners
- grains (wheat, rye, rice, pasta, cereal, etc.) and quinoa
- sugar, HFCS, honey, maple syrup, coconut sugar, molasses, etc.
- all low-carb sweeteners (Erythritol, Xylitol, Swerve, chicory inulin, stevia, etc.)
- artificial sweeteners (Splenda, Equal, etc.)
- chocolate, even dark
All unhealthy fats
- trans and interestified fats (e.g. margarine)
- processed animal fats and vegetable oils (sunflower, safflower, cotonseed, canola, soybean, grapeseed and corn oil)
Processed foods and alcohol
- carrageenan (e.g. almond milk products)
- MSG (e.g. in some whey protein products)
- Sulfites (e.g. in dried fruits, gelatin)
- BPAs (they don't have to be labeled!)
- wheat gluten (added to processed foods)
- all alcohol and food extracts
All "low-fat" and "low-carb" products
- Atkins products, diet soda and drinks, chewing gums and mints (may be high in carbs or contain artificial additives, gluten, etc.)
"Healthified" home-made foods
- coconut and nut flours, arrowroot powder used in low-carb sweets, tapioca flour, xanthan gum
- low-carb ice-cream, cakes, pancakes, waffles, bread, pizza, etc.
Dairy and legumes
- all dairy products from cow's, goat's or sheep's milk (even whey protein)
- beans, peas, lentils, peanuts
- all soy products (soy sauce, tempeh, tofu, edamame, miso, soy lecithin)
Starchy or sugary paleo-friendly foods
- white and sweet potatoes, bananas, dates, figs, butternut and coquina squash, chestnuts, parsnip, beetroot
- fruit and fruit juices, coconut water, unless it's used as a spice
- dried fruit (dates, raisins, figs, etc.)
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