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The Ultimate Guide To A Keto Diet (part 2)

(If you haven’t read part 1 of the Ultimate Guide To a Keto Diet yet then click here.)


This is part 2 of the Ultimate Guide To A Keto Diet and we are going to start with the category Dairy.


Full-fat dairy products are your friend on a Keto diet.  Dairy products such as yogurt, cottage cheese, sour cream, and full fat creams are acceptable options. 

Don’t make dairy one of your main staples when but we eat dairy products don’t think you have to avoid full fat options.  They will help you feel fuller for a longer period of time and contain more nutrients. 

Another reason why you should avoid low fat options is because many times they are filled with sugar to make up for the loss of flavor that fat provides. 

If you noticed I haven’t mentioned Milk as an acceptable dairy option.  The reason it is not on the list is because it contains a lot of lactose which is a form of sugar.  This makes it high in carbohydrates and will prevent you from reaching ketosis. 


Nuts have a place in your keto diet, but you do have to be careful that you don’t eat too many or else your carb count will increase too much. 

Some acceptable nuts to eat are pecans, walnuts, macadamia nuts, almonds and sunflower seeds. 

Here are a few types of nuts that you should avoid because of their higher carb content.  They are cashews and pistachios. 


Most fruits have carb levels that are too high to stay in ketosis.  There are a couple though that acceptable as long as you watch the amount you eat. 

They are Avocados and Berries.  One cup of tomatoes also is ok since 1 cup only contains around 6 grams of carbs. 

Every other fruit is forbidden when following a keto program.


This category shouldn’t be terribly hard to follow for most people if they are already following a healthy diet and avoiding sugar filled drinks.

Coffee lovers you are safe as long as you aren’t filling your coffee with sugar.  Adding Ghee to your coffee to give it more a creamy taste is acceptable.  Otherwise black coffee is the preferred choice.

Sparkling water, herbal unsweetened teas and unsweetened nut milks are also acceptable. 

Lower carb alcohol is ok in moderation, but you do have to watch the quantity and your overall daily carb intake. 


You would think that any sweets are off limits because they contain sugar.  There are sweeteners though that can be a part of your keto diet because they don’t contain sugar. 

Some examples are Stevia and sugar alcohols like erythritol and xylitol.  Inulin is another sweetener that is derived from a starchy plant fiber and can help regulate blood sugar levels. 

Monk fruit powder is another acceptable sweetener that is 300 times sweeter than sugar and doesn’t have a bitter aftertaste. 


You are now ready to take on a keto program and be successful with it.  If you apply all the do’s and don’ts in this ultimate guide you will be well on your way to reaching your ideal body and optimizing your health to prevent various diseases. 

 To maximize your success with staying in ketosis be sure to check out our secret weapon to avoiding the "keto flu".  

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