Virta food guide

I worked with the Virta Health Clinic for one year as part of a radical plan to reverse type 2 diabetes. This clinic uses a well-formulated ketogenic diet, which I followed strictly for one year. The good news is that I lost weight, had more energy, and my lab work improved over the course of the year. The bad news is that this is a difficult diet to maintain over the long term. I plan to use elements of a low-carb diet without being in strict ketosis 100% of the time.

Vegetables - non-starchy

artichoke

asparagus

green beans

broccoli

brussels sprouts

cabbage

cauliflower

celery

cucumber 

eggplant

green onions

greens (spinach, kale, etc.)

herbs (parsley, basil, etc.)

lettuce

mushrooms

onions

Fruits

avocado

blackberries

blueberries

olives

raspberries

strawberries

tomatoes

Protein

beef

chicken

crab (not imitation)

duck

eggs

fish

lamb

lobster

mussels

oysters

pork

shrimp

steak

tofu (extra firm)

turkey

Fats

avocado oil

butter

canola oil

coconut oil

ghee

high oleic safflower/sunflower oil

lard 

macadamia nut oil

olive oil

palm kernel oil

palm oil

tallow

Dairy

cheeses

cream cheese

heavy cream

sour cream

Nuts and seeds

almonds

brazil nuts

cashews

chia and flax seeds

hazelnuts

macadamias

pecans

pumpkin seeds

pistachios

sunflower seeds

walnuts

Sweeteners

erythritol

stevia

sucralose (Splenda)

xylitol

Beverages

Coffee (black or with cream)

dry white or red wine

gin, whiskey, rum, vodka

sugar-free soda

tea

water

Grains

None (ouch!)