Copyright 2018

Dr Berry’s…

Ketogenic Diet
Guidebook
The Food, Drink and Resources You Need
To Reach Your Weight Loss Goals
There is so much inaccurate and misleading diet information that it is very hard to
know what to eat and drink to achieve lasting weight loss.
There are also things you should strictly avoid which you’ve been told for years
are fine, or even healthy.
Keep this handy guide close and use it often until you are sure of what to reach
for and what to avoid.
All foods listed here are low in carbohydrates and can easily be incorporated into
a ketogenic diet.
All the foods listed here are very healthy for you (despite what you might have
heard).
Meat & Seafood
Just about all meats are fine to eat on a ketogenic diet. If it used to cluck, moo or
oink then you can eat it! Red meat, poultry, pork and seafood are nutritious for
you and great for a ketogenic diet. The organ meats, although often neglected in
modern times, are full of nutrition and should be included in your diet. Here is a
partial list of meats you can eat as much of as you want on your diet.
Alligator Bacon (Yes bacon) Bear
Beef (all cuts) Beef Jerky Bison
Bison Jerky Boar Chicken (all parts)
Clams Crab Duck
Eggs (all) Elk Emu
Goat Goose Hot Dogs
Kangaroo Lamb Lobster
Mussels Ostrich Oysters
Pheasant Pork (all cuts) Quail
Rabbit Rattlesnake Reindeer
Salmon Sausage Scallops
Shrimp Spam/Potted Meat Trout
Turkey (all parts) Veal Venison
Squirrel Rabbit Crawfish
Beware of the Following!
Breaded Meats – Breading, Breadcrumbs and Batter have wheat and other carbs
in them and should be avoided.
Cured Meats – Honey and Sugars are used in curing meat. Pick the lowest Carb
Count cured meats to keep your diet clean.
Glazes and Sauces – Glazes and Sauces can be packed with Sugar, Cornstarch and
Flour, all of which can mess up your diet. Watch Carb Counts closely on these.
Processed Meats – Some processed meats have starchy/carb fillers added to
stretch the product. Watch the Carb Count closely on these products and pick the
lowest Carbs.
Vegetables

Most vegetables are awesome on a Ketogenic Diet. But, they can be a little tricky
sometimes. As a rule, if it’s green and leafy then go for it! If it’s starchy, then
avoid it.
The Ketogenic Diet is a low-carb diet, not a no-carb diet. While vegetables do
have carbohydrates, if prepared properly then the fiber they contain slows down
the absorption of these carbs and keeps your insulin level low.
You always want to buy vegetables fresh if possible, and local if possible. Frozen is
a little less-good but acceptable. Avoid vegetables in cans whenever possible.
The ideal way to eat your vegetables is raw. But, lightly steamed is ok too. What
you want to avoid is cooking them until they are soft or mushy. When you do this,
many nutrients are destroyed, and the fiber is broken down. This can turn your
good vegetable into a starch!
Alfalfa Sprouts Asparagus Artichoke
Avocado Beet Greens Bok Choy
Broccoli Brussels Sprouts Cauliflower
Celery Chard Chayote
Chicory Collards Cucumber
Eggplant Endive Escarole
Kohlrabi Mushrooms Mustard Greens
Nori Okra Peppers, all
Radish, raw Squash, all Pumpkin
Spinach Tomato, raw Zucchini
Carrot, raw Sweet Potato, raw Turnip, raw
The following “Vegetables” are too starchy when cooked and should be avoided
while you are trying to lose weight.
Potato Carrot Turnip
Rutabaga Yicama Beans
Peas Beets Sweet Potato

I know that many of you were raised believing that “beans and taters” were very
healthy veggies and good for you, but they are in fact very starchy, which raises
your blood sugar, which raises your insulin, which leads to weight gain.
Much of mastering the ketogenic diet is Unlearning the false facts you have been
taught in the past.
Dairy

Certain types of dairy can be enjoyed on the ketogenic diet. Some dairy is just
fine, because it won’t raise your blood sugar or your insulin level. Other dairy is
full of milk sugar and should be avoided. Drinking any milk, from Skim to Whole,
will mess up your ketogenic diet, as they are all loaded with Lactose, a milk sugar.
Never eat/drink any dairy product labeled as low-fat or fat-free. The fat in dairy is
actually the good part, not the bad. Any time a corporation removes the fat from
a natural product they usually must add sugar and/or chemicals to get the
product to have a good flavor.
The following list of good dairy products can be enjoyed on your ketogenic diet:
Blue Cheese Brie Butter
Cheddar Cheese Colby Jack Cheese Cottage Cheese, full fat
Cream Cheese, full fat Feta Cheese, full fat Goat Cheese
Gouda Heavy Cream Clotted Cream
Double Cream Whipping Cream Mozzarella Cheese, full fat
Parmesan Cheese, full fat Provolone Cheese Ricotta, full fat
Sour Cream, full fat Greek Yogurt, full fat Plain Yogurt, full fat
Almond Milk, sugar-free Coconut Milk, sugar-free Cashew Milk, sugar-free

Watch the labels of these products very carefully, companies will often add a
variety of different sugars which are not ok on the ketogenic diet. The following
list of dairy foods should be avoided:
Margarine! Country Crock! Can’t Believe It’s Not Butter!
Low-fat Cheese Fat-free Cheese Skim Milk
1% Milk 2% Milk Whole Milk
Half and Half Low-fat Anything Reduced-fat Anything
Fat-free Anything Soy Milk Rice Milk
Fats and Oils
Good quality fats are fuel for the ketogenic diet! Understanding that fat is good
for you is one of the basic ideas of the ketogenic diet. Fat will NOT raise your
triglycerides, or lead to an increased risk of heart attack or stroke.
This concept can be confusing at first, and goes against everything most of us
were taught about diet and nutrition. But, you only have to look at the exploding
rates of obesity and diabetes to realized that what we were all taught was wrong.
Fat bombs and bulletproof coffee are just fine for you, but not required on a
ketogenic diet if you don’t like them. Here is a list of fats and oils you can used as
much of as you want on your diet:
Avocado Oil Butter Cocoa Butter
Coconut Oil Ghee Hemp Oil
Lard Bacon Grease Macadamia Oil
Mayonnaise Olive Oil Palm Oil
Pumpkin Seed Oil Palm Oil Tallow
Walnut Oil Tea Seed Oil Suet

Oils you strictly need to avoid are on the following list:

Canola Oil Grapeseed Oil Flaxseed Oil
Peanut Oil Safflower Oil Sesame Oil
Sunflower Oil Crisco Any Vegetable Oil
Margarine Country Crock Can’t Believe It’s Not Butter
Beverages and Drinks
We are trying to mimic the diet our ancestors consumed thousands of years ago.
They were all slender and healthy. All they drank for 99% of their adult life was
water. That’s it, nothing else. So here is a list of things which mimic what they did,
and that won’t raise your insulin level:
Water Bone Broth, home-made Coffee, sugar-free
Cream Diet Soda, occasionally Dry wines, occasionally
Vodka, sparingly Gin, sparingly Herbal Tea
Seltzer Water Club Soda Almond Milk, sugar-free
Coconut Water, real Coconut Milk, sugar-free Unsweet Tea
Fruits
Although all fruit is natural, much of it contains too much natural sugar and will
elevate your insulin level leading to weight gain. Remember that the reason our
ancestors ate fruit in the fall was to gain weight for the winter. Since we are not
trying to gain weight, here is a list of fruits you can enjoy in moderation:
Blackberries, raw Blueberries, raw Boysenberries, raw
Cherries, raw Cranberries, raw Currants, raw
Gooseberries, raw Loganberries, raw Raspberries, raw
Strawberries, raw Mulberries, raw Huckleberries, raw

Any other fruits, while still being natural, and possibly organic, contain too much
sugar and will slow down your weight loss. Enjoy them sparingly, and always raw.
Cooking any fruit or berry breaks down all the fiber and leaves you with a high-
sugar food that is basically a desert.
Make sure there is not sugar sprinkled on top of your fruit or in any added sauce…
There is NO fruit juice that is good for you, or that is included in the ketogenic
diet. All the fiber has been removed and you are left with a high-sugar juice.
The fruits which will elevate your blood sugar the most, and be avoided all-
together when you are trying to lose weight are listed below:
Bananas Grapes Raisins
Cuties Tangelos Melons
Nuts and Seeds
Nuts and seeds are low in carbohydrates and can be a wonderful addition to your
ketogenic diet. You can snack on them or use them in many recipes.
Remember that peanuts are not actually a nut. They don’t grow on trees, they
grow underground. They used to be called goober peas, and this name is much
more accurate. They are starchy and often contaminated with mold, and should
be avoided.
Here is the list of nuts and seeds you can enjoy on your diet:
Almonds Almond Butter, sugar-free Almond Flour
Brazil Nuts Cashews Cashew Butter, sugar-free
Coconut Coconut Flour Hazelnuts
Hemp Hearts Macadamias Macadamia Butter, sugar-free
Pecans Pine Nuts Pistachios
Pumpkin Seeds Sesame Seeds Sunflower Seeds
Tahini Walnuts
Sweeteners
Since sugar in all its forms elevates insulin levels, we should avoid it when trying
to lose weight. But, we all love something sweet, and there are still options for
you. Here is a list of sweeteners that are very safe, you can use in moderation:
Stevia liquid Stevia powder Erythritol
Xylitol Monkfruit Swerve

Condiments and Spices

Some condiments and dressings, such as ketchup, honey-mustard, French,
Thousand Islands and buffalo sauce are filled with sugar and will raise your blood
sugar level. Some condiments and spices are fine for you to eat, and here they
are:
Mustard Mayonnaise Guacamole
Vinegar Salsa, sugar-free Cream Cheese, full-fat
Salt Pepper Curry Powder
Basil Chives Oregano
Rosemary Thyme Cilantro
Garlic Aioli Blue Cheese Dressing
Ranch, full-fat Lemon Juice Lime Juice

Other Stuff and Resources

When in doubt, only eat real, whole foods that don’t have a label or packaging.
Big-food companies are in business to make a profit, not to help you lose weight.
They will add sugar or chemical to a food product in a second if it will help
increase their profits.
Stick to the Outer-Wall when you go grocery shopping. Companies put processed
food products in the center of the store, because it increases their profit level.
Even in restaurants and at buffets you can make healthy choices, you just have to
use your head. You may not be able to eat perfectly in these situations, but you
can keep from messing up too badly.
Real food comes from the Produce and Meat sections of the grocery, unhealthy
food products come in cardboard boxes. Never trust big-food with your health,
healthy food comes from nature, not the factory.
Resources
Dr Ken’s Facebook Page – Article about Food, Medical Info and Lifestyle Tips you need to know
about. Find it here: https://goo.gl/Y9HWSw (you may have to type in a code)

Dr Ken’s YouTube Channel – Scores of easy to understand videos about the Ketogenic Diet, and
other ways you can achieve the best health of your life. Find it here: https://goo.gl/doL2nS

Dr Ken’s Private Facebook Group – Neisha and I post tons of useful info here, and go live in the
group covering important topics and answering all our Patron’s questions. You must be a Patron to have
access to this group. It is well worth the investment. Find it here: https://goo.gl/XLVjmc

Dr Ken’s Patreon Page – Support Dr Berry’s work here: https://goo.gl/kJJYws

www.youtube.com/kendberrymd

Books I recommend (all available on amazon.com):

I hope this little guidebook helps you to achieve the best health of your life!

Let me know if you’d like to see other guidebooks, youtube videos or facebook posts about other topics.
I’m always looking for great ideas. Email me at LMDTM@theberryclinic.com

To Your Health!

Dr Ken