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Do you want to
know more? Keto for
beginners
A keto diet restricts carbohydrates, which
are primarily found in sugary foods, pasta
At dietdoctor.com you will find everything
and bread.
you need to make low carb and keto simple.
A keto diet means that you eat fewer carbohy- With one click, you get access to over 600
A mini guide by Dr. Andreas Eenfeldt, the doctor
drates and a higher proportion of fat. This can recipes, practical guides, inspirational success
behind dietdoctor.com – the number one low-carb
also be called a low-carb, high-fat diet (LCHF) stories and videos. The site is also available in site in the world.
or a strict low-carb diet. Swedish and Spanish.
dietdoctor.com
Eat Avoid
Sugar
Soft drinks, candy, juice, sports drinks, cho-
colate, cakes, buns, pastries, ice cream and
breakfast cereals. Also avoid artificial sweete-
At dietdoct
low-c arb yo
or.com / ners: they often maintain sugar cravings.
u will find
all of our p
ractic al
food guid
es! Starch
Bread, pasta, rice, potatoes, French fries,
potato chips, porridge, muesli etc. Moderate
Protein Vegetables amounts of root vegetables are okay if you are
Meat: Beef, pork, lamb, game and poultry. The All kinds of cabbage. Asparagus, zucchini, not too strict with carbohydrate restriction.
fat is useful as well as the skin on the chicken. eggplant, olives, spinach, mushrooms, cucum-
Choose organic and grass-fed if you can. ber, lettuce, peppers, tomatoes etc. Margarine
Industrial butter imitation with unnaturally high
Fish and seafood: All kinds. Preferably fatty
Dairy products content of omega-6 fat and additives. It has no
fish such as salmon, mackerel or herring.
Always select full-fat options like real butter, health benefits and tastes bad.
Eggs: All kinds. Preferably organic. cream (40% fat), sour cream and cheeses. Be
careful with regular milk, reduced fat and skim Beer
milk as they contain a lot of milk sugar. Avoid Liquid bread. Full of rapidly absorbed carbs.
Natural fat flavored, sugary and low-fat products.
Using butter and cream for cooking can make
your food taste better and make you feel more
Fruit
Nuts and berries
satisfied. Try a Béarnaise or Hollandaise sauce, Contains a lot of sugar, eat it as a natural
Enjoy low-carb nuts like brazil nuts, macada- form of candy. Dried fruit contains even more
check the ingredients or make it yourself. Co-
mia and almonds. Berries like raspberries, carbohydrates. Coconut, citrus and melon
conut fat, avocado oil or olive oil are also good
strawberries and blueberries are OK in mode contain fewer carbohydrates than, for example,
options.
ration for most people. Great with whipped bananas and grapes.
cream. Reduce or exclude for weight loss.
Everyday drinks
Water: Still or sparkling. Add a slice of lemon For special occasions
Do you have diabetes?
or lime. You decide when the time is right. Keep in mind that your
Once you start eating low carb you may instantly have to
weight loss could slow down a bit.
lower any insulin doses, a lot. You need to test your blood
Coffee and tea: Feel free to add a little milk or Alcohol: Dry wine (regular red or dry white wine), champagne,
sugar frequently when starting this diet and adapt (lower)
your medication. This should ideally be done with the as- cream. Hungry between meals? Try adding a whisky, brandy, vodka and cocktails without sugar.
sistance of a knowledgeable physician. dollop of unsalted butter or coconut fat. Dark chocolate: Above 70% cocoa, preferably just a bit.