ANCESTRAL JUNKIE

A movement designed to join ancestral health with modern culture

Get into ketosis in less than 60 minutes, click here!

Comprehensive Foods Guide

These foods should form the foundation of your ketogenic diet.  We did our best to categorize as well as hyperlink many options to make it easy for you to hit the ground running.  Keep in mind keto is a lifestyle, and like anything else new to your life, it may take some getting used to.

Some helpful hints to remember:

  • Eat as much healthy fats and vegetables per day as desired
  • Moderate protein intake (one/two servings per meal depending on fitness level)
  • Moderate Dairy (one/two servings per day)
  • Eat fruits only at night, small quantities
  • Eat carbs/starches at night or after fitness training
  • Eat when hungry until full, then stop
  • Drink enough water that urine is semi clear/odorless
  • Organic, locally sourced, in season foods are optimal

We know shopping can be difficult.  The pressure in on when searching crowded isles for hard-to-find food, and often times your local store won't carry many items.  If you want the convenience of shopping for quality foods in your underwear, from the comfort of your own home, check out https://thrivemarket.com.  Essentially Amazon meets Whole Foods, Thrive is bringing prices down by cutting out the middleman, then shipping your goodies right to your doorstep.  Hooray for the future!

The same holds true for quality meats.  Your local butcher or grocer won't carry higher quality meats because it costs them too much, and they hate change.  You have two new options, both of which will ship quality meats frozen right to your doorstep.  Who wants to get in their car and fight the crowds anyways?
US Wellness Meats - Just about any meat you desire at bargain prices.  Plenty of other goodies like pet-food!
Crowd Cow - Basically crowdfunding for cows.  Get together with people you don't know and buy yourself a happy cow that spent its life grazing green pastures instead of confined on corn and soy, highly discounted of course!

Healthy Fats

Eat Freely:

AVOID:

  • Canola oil
  • Vegetable Oil
  • Roasted nuts and seeds
  • Peanut butter
  • Regular commercial butter
  • Regular commercial (non grass-fed dairy)
  • Non organic/pasture raised-grass-fed meats
  • Margarine
  • Farm-raised fish
  • Safflower/sunflower oil
  • Flax oil
  • Soy
  • Milk Chocolate
  • Trans fats
  • Commercially Fried foods
  • Commercial bacon
  • Processed meats (regular hot dogs, lunch meats, salami)

Vegetables

Eat Freely:

  • Kale (preferably not raw – lightly steamed or cooked)
  • Spinach
  • Swiss chard
  • Arugula
  • Brussels Sprouts
  • Broccoli
  • Asparagus
  • Bok Choy
  • Leeks
  • Cabbage (raw and cooked)
  • Cauliflower
  • Collard Greens
  • Dandelion Greens
  • Wheat Grass
  • Nori (seaweed)
  • Celery
  • Cucumber

Moderate:

  • Sweet potatoes (eat with fat)
  • Squash
  • Zucchini
  • Carrots
  • Romaine lettuce
  • Red/butter lettuce
  • Iceberg lettuce
  • Radish

Don’t Eat:

  • Canned Vegetables
  • Frozen Vegetables

Proteins

Eat Freely:

  • Pasture raised eggs (with yolk)
  • Grass-fed/pasture raised red meat (lamb, beef, bison, Elk, Venison)
  • Organic Pork
  • Wild Caught fish (Vital Choice)
  • Collagen Protein Powder
  • Raw Cheese (pasture raised/Grass-fed)
  • Raw Milk (pasture raised/Grass-fed)
  • Nuts – macadamia, pistachio, brazil (in shell), walnut, pecan, cashew
  • Seeds – Hemp, Pepitas (pumpkin seeds), chia seeds

Moderate:

  • Yogurt (full fat, organic, pasture raised or grass-fed)
  • Dried, smoked meats (no nitrates, no MSG, no yeast extract, No celery extract)
  • Cottage Cheese
  • Egg protein powder
  • Whey protein powder supplements
  • Commercial non organic eggs

AVOID:

  • Commercial/non organic/non grass-fed dairy
  • Commercial/non organic/non grass-fed meat
  • Highly Processed Cheeses
  • Processed meats
  • Soy
  • Protein powders with sweeteners
  • Casein Protein

Starches

Eat Semi-Freely:

  • Sweet potatoes (eat with fat)  
  • Soaked Wild Rice (rinsed thoroughly)
  • Soaked Sushi rice (rinsed thoroughly)
  • Soaked Brown Rice (rinsed thoroughly)
  • Sprouted/soaked quinoa, legumes(beans/lentils), millet

Moderate/Low:

AVOID:

  • Gluten containing carbohydrates
  • Non sprouted wheat/whole grain products
  • Processed oats (Quaker style)
  • Breads
  • Pastas
  • Corn
  • Soy

Fruit

Eat Freely:

  • Blueberries
  • Raspberries
  • Blackberries
  • Cherries
  • Strawberries
  • Lemon
  • Lime
  • Grapefruit
  • Kiwi
  • Apples

Moderate:

  • Mangoes
  • Nectarines
  • Peach
  • Papaya
  • Pears
  • Pineapple
  • Plumb
  • Watermelon
  • Grapes
  • Dates
  • Figs
  • Melon/Cantaloupe

AVOID:

  • Canned fruit
  • Fruit snacks
  • Fruit juices
  • Smoothies with added sugar
  • Fruit juice
  • Fruit in syrup
  • Sugar added dried fruit

Spices/Seasonings/Sweeteners

Eat Freely:

Moderate/Low:

  • Raw Honey
  • Coconut Nectar
  • Regular table salt
  • Pepper
  • Garlic salt (if contains unknown ingredients)

AVOID:

  • Sugar
  • High Fructose Corn Syrup
  • Regular Honey
  • Agave Nectar
  • Aspartame
  • Soda
  • MSG
  • Salad dressing (unknown ingredients)

Drinks

Consume Freely:

  • Purified water
  • Mineral water (San Pellegrino/Perrier – lemon/lime/grapefruit flavors are ok)
  • Lemon Water/Lime Water
  • Fat Water
  • Water with added effervescent tablet (Nuun brand)
  • Kombucha
  • Raw Milk
  • Coconut water (after vigorous exercise) - Harmless Harvest

Energy Drinks

Moderate:

Alcohol

Moderate:

  • Clear tequila
  • Potato vodka
  • Gin (mixed with club soda/mineral water/lemon/lime)

AVOID:

  • Mixed drinks
  • Beer
  • Red bull/monster/redline/amped
  • Any soda, sweetened tea
  • Smoothies (unless prepared at home)
  • Questionable Tap water