Keto in 28

Ginger, ground
Hazelnuts (filberts), chopped
Hot sauce, such as Tabasco
Lemon extract
Macadamia nuts
Milk, almond, unsweetened
Milk, coconut
Mustard, Dijon
Mustard, grainy
Nutmeg, ground
Oil, coconut
Oil, extra-virgin olive
Oil, sesame
Oil, walnut
Olives, canned or jarred
Oregano, dried
Paprika, ground
Peanut butter, natural
Peanuts
Pecans
Pistachios
Pumpkin seeds
Sambal oelek
Sea salt
Sesame seeds
Soy sauce
Stevia
Sunflower seeds

Baking powder
Baking soda
Basil, dried
Black pepper, freshly ground
Blueberries, dried
Brazil nuts
Broth, beef
Broth, chicken
Cashews
Cayenne pepper, ground
Chia seeds
Chili powder
Chipotle peppers in adobo
Cinnamon, ground
Coconut, unsweetened shredded
Coconut flour
Coriander, ground
Cranberries, dried
Cumin, ground
Curry paste
Curry powder
Egg white protein powder
Fish and chicken, canned organic (for quick meals)
Fish sauce
Flax meal, regular, golden
Flax seeds
Ghee

Allspice, ground
Almond flour
Almond meal
Almonds
Anchovy fillets
Applesauce, unsweetened
Arrowroot
Arrowroot powder

Find yourself hungry at a gas station? Go with pork rinds or beef jerky. Some also have yogurt. A grocery store is your friend. If you carry a clean pocket knife, you can grab an avocado, slice it down the middle, remove the pit, salt it, and eat it straight out of the rind with a spoon. Want a salad? Grab a salad in the bag from the grocery store and some rotisserie chicken pieces to toss in with it—instant salad. Are your friends ordering a pizza? Eat the toppings off, and leave the crust behind. Grandma’s making her famous pasta dish? Ask if you can have just the meat sauce and cheese in a bowl. I do this all the time—it’s a little like “pasta” stew, but seriously yummy

5. What do I eat when I’m traveling?
You eat the same things you would eat otherwise. If you’re eating out, you’ll find it simple to eat the chicken and fish dishes, not fried, and with a side salad—no potatoes please! At a burger joint, have the burger “open-faced” over lettuce, smothered in cheese, mushrooms, and onions, and eat it with a fork and knife.

Following is a basic formula from the Keto Diet Blog to help you work out your macronutrient ratio. Say you weigh 160 pounds and have 30% body fat. Your lean mass weight would be calculated as follows:
160 lbs – 30% = 112 lbs
Multiply the result by 0.6 to determine the minimum grams of protein you should consume:
112 × 0.6 = 67 g of protein
Multiply the result by 1 to determine the maximum grams of protein you should consume:
112 × 1 = 112 g of protein

Give yourself permission to eat. If grandma’s made a pie, and you want a piece of it, have one. Being healthy in our food choices means we can give ourselves permission to eat but not overeat. Indulge—in small doses.
Be kind to yourself. You may eat that piece of fudge or whatever while on the boardwalk at the beach. Maybe it puts you to 50 or 80 carbs for the day. But think about how good that is in comparison to where you once were. It’s okay. Start clean on the next day.

Move. Wherever you are and whatever you’re doing, move around. Cooking dinner? Do a few squats while waiting for the water to boil. In line at the bank? Do a few toe raises. Walking up the stairs? Run them. The more you move, the better you’ll feel.

Freeze meals ahead of time. One of the best ways to save money and carbs is to make up a few meals on Sunday and freeze them for the rest of the week. Instead of being tempted by hunger when you come home and ordering a pizza, you’ll have a dinner plan all set.

Your body will start to slow down its rate of weight loss when it’s on any kind of routine. A cheat day can actually boost your metabolism by throwing something “new” at your body. Technically you’ll be out of ketosis, but you don’t want to be in ketosis all the time anyway.