What to eat on a keto diet
Here are typical foods to enjoy on a ketogenic diet. The numbers are net carbs per 100 grams (3.5 ounces) of food.
To remain in ketosis, lower is generally better:
What’s the most important thing to do to reach ketosis? Avoid eating too many carbs. You’ll likely need to keep carb intake under 50 grams of net carbs per day, ideally below 20 grams.
The fewer the carbs, the more effective the diet appears to be for reaching ketosis, losing weight or improving type 2 diabetes.
Counting carbs can be helpful at first. But if you stick to our recommended foods and recipes you can stay keto even without counting.
Try to avoid
Here’s what you should avoid on a keto diet – foods containing a lot of carbs, both the sugary and the starchy kind. This includes starchy foods like bread, pasta, rice and potatoes. These foods are very high in carbs.
The numbers are grams of net carbs per 100 grams (3.5 ounces), unless otherwise noted.
Also avoid or limit highly processed foods and instead follow our whole foods keto diet advice.
You should also avoid low-fat diet products. A keto diet should be moderately high in protein and will probably be higher in fat, since fat provides the energy you’re no longer getting from carbohydrate. Low-fat products usually provide too many carbs and not enough protein and fat.
What to drink
What can you drink on a ketogenic diet? Water is the perfect drink, and coffee or tea are fine too. Ideally, use no sweeteners, especially sugar.
A splash of milk or cream in your coffee or tea is OK, but beware that the carbs can add up if you drink multiple cups in a day (and definitely avoid caffe lattes!). The occasional glass of wine is fine too.
Check out our full guides to keto drinks and keto alcohol.
Visual keto diet guides
For more on specific topics – like what fruits or nuts to eat on a ketogenic diet – check out our popular visual guides:
Keto diet meal plans
Here are two weeks of recipes for breakfast, lunch, and dinner on a ketogenic diet:
14-day keto diet plan
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