Masters of Health Magazine June 2019 | Page 72


Protein smoothie (stirred into almond milk or water)

7–10 olives

1 tablespoon nut butter or handful of nuts

Veggies with melted cheese


Most condiments below range from 0.5–2 net carb grams per 1–2 tablespoon serving. Check ingredient labels to make sure added sugar is not included, which will increase net carbs. (Stevia and erythritol will become your go-to sweeteners because neither raise your blood sugar — combine for a more natural sweet taste and, remember, a little goes a long way!)

No sugar added ketchup or salsa

Sour cream

Mustard, hot sauces, Worcestershire sauce

Lemon/ lime juice

Soy sauce

Salad dressing (ideal to make your own with vinegar, oil and spices)


Stevia (natural sweetener, zero calorie and no sugar)



Consume the unsweetened drinks below only moderately, having just 1–2 small servings per day. These will typically contain between 1–7 net carb grams per serving.

Fresh vegetable and fruit juices — homemade is best to limit sugar; use little fruit to reduce sugar and aim for 8 ounces daily at most

Unsweetened coconut or almond milk (ideal to make your own)

Bouillon or light broth (this is helpful with electrolyte maintenance)

Water with lemon and lime juice

Foods to Avoid When on a Keto Diet NEVER Eat These:

Any Type of Sugar

One teaspoon of sugar has about 4 net grams of carbs, while every tablespoon has about 12 net grams.

White, brown, cane, raw and confectioner’s sugar.

Syrups like maple, carob, corn, caramel and fruit

Honey and agave

Any food made with ingredients such as fructose, glucose, maltose, dextrose and lactose

Any and All Grains

One slice of bread, or small serving of grains, can have anywhere from 10–30 net grams of carbs! Cereals and cooked grains typically have 15–35 grams per 1/4 cup uncooked, depending on the kind.

Wheat, oats, all rice (white, brown, jasmine), quinoa, couscous, pilaf, etc.

Corn and all products containing corn, including popcorn, tortillas, grits, polenta, corn flour and corn meal

All types of products made with flour, including bread, bagels, rolls, muffins, pasta, etc.