The keto diet is essentially a very low-carb (5-10%), moderate protein (20-25%), high-fat diet (70-80%). The minimal intake of carbs lowers your blood sugar and insulin levels and thus shifts the body’s metabolism from breaking down carbs for fuel to instead breaking down fat for fuel. This will help lead to weight loss and a lower body fat percentage.

Recommended Acceptable foods:

  • Healthy oils (olive, avocado, coconut, MCT)

  • Lean meats, poultry, wild fish

  • Grass fed butter

  • Organic free range eggs

  • Leafy greens and vegetables

  • Avocado

  • Raw nuts

  • Water, tea, coffee

Un-acceptable foods:

  • Starchy grains (pasta, rice, bread, cookies, crackers  etc.)

  • Starchy vegetables ( potatoes, sweet potatoes, yams etc.)

  • Sugar and sweets (pastries, candy, chocolate etc.)

  • Beans and legumes

  • Soda, juice, beer, sugary cocktails

  • Fruit high in sugar (limit intake/stick to small portion of berries if necessary)

  • Unhealthy oils (corn, soybean, canola)

  • Milk, low fat or reduced fat dairy

In short, the Paleo (short for paleolithic) Diet is eating anything a caveman would have hunted or gathered many, many, many years ago. Everything they ate was organic and all-natural. Foods such as meat, fish,  fruits, and vegetables were staples in their diet.. They did not eat anything with high levels of preservatives, genetically-modified foods (GMOs) or sugar in them. They basically ate what they hunted and gathered in their nomadic way of life!

Recommended Acceptable foods include: (include pics of food)

  • Grass fed lean meats

  • Wild fish

  • Poultry

  • Raw nuts and seeds

  • Leafy greens and vegetables

  • Fruit

  • Healthy fats and oils

  • Organic free range Eggs

Un-acceptable foods:

  • Pasta

  • Rice

  • Dairy products

  • Bread

  • Beans/legumes

  • Candy/sweets/sugar

  • Anything processed

  • Unhealthy oils and fats

Rule of Thumb: If you can’t kill it or grow it, don’t eat it!

The focus is not on counting calories or portion control, but rather on being strict with eating the foods a caveman would have eaten!



Inflammation is everywhere in this world! Inflammation in the body can be triggered by certain foods we ingest, toxins we are exposed to, as well as physical and emotional stress. As time goes on, inflammation can lead to many health issues including chronic joint pain, skin problems, brain fog, fatigue, premature aging, weight gain, and put you at a greater risk for heart disease and cancer. One way we can combat this onslaught of inflammatory producers is consuming foods that are ANTI-inflammatory!

Inflammatory foods:

  • Sugar

  • Gluten

  • Vegetable oil

  • Fried foods

  • Dairy

  • Artificial sweeteners and additives

  • Processed meats

  • Trans fats

  • Fast food

Anti-inflammatory foods

  • Tomatoes

  • Olive oil

  • Green leafy vegetables (spinach, kale)

  • Nuts (almonds, walnuts)

  • Fatty fish (salmon, tuna)

  • Fruits (strawberries, blueberries, cherries, oranges)

  • Celery

  • Beets

  • Broccoli

  • Coconut

  • Turmeric

  • Ginger


This content is strictly the opinion of Dr. Bryan Abasolo and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Dr. Abasolo takes no responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.