GOOD FAT Vs BAD FAT

Eating the right fats is not only satisfying but is also the key to sustained health and significant weightless.

PROTEINS (Meat)

Cured meats may contain honey and sugar in them. Processed meats usually have

starchy fillers. Its not 100% meat there’s probably hidden carbs. Most glazes and sauces use cornstarch or flour as thickening agents and contain honey and sugar in them. Always go for grass-fed organic protein. see list below

Bison and venison, Lamb, Boar, Chicken (breast, legs, wings, thigh), Duck and turkey, Beef, pasture raised. Eggs; free-range, pasture raised lard.

PROTEINS (Sea food)

Excessive protein causes an insulin spike and your body will convert them into carbs

- it’s called gluconeogenesis. Your macro goals are all about eating minimal carbs, moderate protein

(enough to maintain muscle mass) and the rest of your nutritional needs from fat

Oysters, Salmon Sardines, Catfish, Scallops, Shrimp Snapper

Squid, Crab Trout , Tuna (fresh)

BUTTER AND NUT MILKS

It’s easy to overeat nuts, especially if they’re roasted and salted, so eat with caution

a handful of nuts is enough as a healthy snack. Stick to whole foods first and get comfortable with being in ketosis before experimenting with low carb nut flours and baked goods.

Stick to Grass-fed butter, ghee, nut and seed milks (almond, cashew, hemp, hazelnut

NUTS AND SEEDS, NUT FLOUR

Nut Flours

Almond Flour ,Almond Meal, Flax Seed Meal, Coconut Flour

Nuts

Almonds ,Hazelnuts, Macadamias, Pecans ,Pistachios, Pine Nuts, Walnuts, Brazil nuts.

Seeds

Chia Seeds, Pumpkin Seeds, Safflower Seeds, Sesame Seeds, Sunflower Seeds

Flax Seeds, Sesame Seed ,Psyllium Husk .Hemp Seeds,

GOOD OILS, SPREADS DRESSING

Almond Oil, cold-pressed Olive Oil, MCT oil, organic flax seed oil, Palm Oil, Avocado Oil, Coconut Oil, Coconut Oil, Grape Seed Oil, Hemp Seed Oil,

Cream Cheese ,mayonnaise

Sour Cream ,

BAD FATS

• Diary and Soy milk

• Peanuts

• safflower oil

• corn and cotton seed oil

• hydrogenated or partially hydrogenated oils

• magarine and shortening

• non organic meat

• non-organic poultry

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