Ketogenic diet foods – what to eat

Full keto diet food list

Eat

Here are the foods that you can eat on a ketogenic diet:

- Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier.
  
  But remember that keto is a higher-fat diet, not high in protein, so you don’t need huge amounts of meat. Excess protein (over 2.0 g per kg of reference body weight; see this chart to determine your own protein targets) can be converted to glucose, which could make it harder for some people to get into ketosis, especially when starting out and with high levels of insulin resistance.
  
  Read more about protein and its effect on blood sugar.Note that processed meats, like sausages, cold cuts and meat balls often contain added carbs. When in doubt look at the ingredients, aim for under 5% carbs.

- Fish and seafood – These are all good, especially fatty fish like salmon. If you have concerns about mercury or other toxins, consider eating more of the smaller fish like sardines, mackerel and herring. If you can find wild-caught fish, that’s probably the best. Avoid breading, as it contains carbs.

- Eggs – Eat them any way you want, e.g. boiled, fried in butter, scrambled or as omelets. Top keto egg recipes

Buying organic or pastured eggs might be the healthiest option, although we do not have scientific studies to prove better health.

- Natural fat, high-fat sauces – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs, and other sources. But also use fat in cooking, like butter or coconut oil, and feel free to add plenty of olive oil to salads and vegetables. You can also eat delicious high-fat sauces, including Bearnaise sauce, garlic butter, and othersRemember, fat helps you feel full and adds flavor to food. Don’t use more than you want or need, but don’t fear fat.On keto, fat is your friend. Why saturated fats are fine to eatVegetables growing above ground. Fresh or frozen – either is fine. Choose vegetables growing above ground especially leafy and green items. Favorites include cauliflower, cabbage, avocado, broccoli and zucchini.Vegetables are a tasty way to eat good fat on keto. Fry them in butter and pour plenty of olive oil on your salad. Some even think of vegetables as a fat-delivery system. They also add more variety, flavor and color to your keto meals.
  Many people end up eating more vegetables than before when starting keto, as veggies replace the pasta, rice, potatoes, and other starches. It’s even possible to eat a vegetarian or vegan keto diet. Full guide to keto low-carb vegetables

- High-fat dairy – Butter is good, high-fat cheese is fine, and heavy cream is great for cooking.
  
  Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs), but you can use it sparingly in your coffee. What does “sparingly” mean? That depends on how many cups per day you drink! We recommend one cup with just a “splash,” about a tablespoon max. But even better is to do away with the milk completely.Definitely avoid caffè latte (18 grams of carbs). Also avoid low-fat yogurts, especially as they often contain lots of added sugars.

Finally, be aware that regularly snacking on cheese when you’re not hungry is a common mistake that can slow weight loss.

- Nuts – Can be had in moderation, but be careful when using nuts as snacks, as it’s very easy to eat far more than you need to feel satisfied. Also be aware that cashews are relatively high carb, choose macadamia or pecan nuts instead or check out our full keto nuts guide

How much is too much? That depends on your weight loss progress and the rest of your carb intake. As a general rule, try to limit nut intake to less than 1/2 cup per day (around 50 grams).

Berries – A moderate amount is OK on keto, perhaps with real whipping cream, a popular keto dessert. Full fruits and berries guide

In summary, eat real low-carb foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil. As a basic beginner’s rule, stick to foods with fewer than 5% carbs (numbers below).

Drink

Here is a list of what you can drink on a ketogenic diet:

Water – The #1 option. Have it flat, with ice, or sparkling. Sip it hot like a tea, or add natural flavouring like sliced cucumbers, lemons, or limes. If you experience headaches or symptoms of “keto flu“, add a few shakes of salt to your water.
Coffee – No sugar. A small amount of milk or cream is fine. For extra energy from fat, stir in butter and coconut oil for “Bulletproof coffee.” Note, if weight loss stalls, cut back on the cream or fat in your coffee.
Tea – Whether black, green, Orange Pekoe, mint, or herbal — feel free to drink most teas. Don’t add sugar.
Bone broth – Hydrating, satisfying, full of nutrients and electrolytes — and simple to make! — homemade bone broth can be a great beverage to sip on the keto diet. Stir in a pat of butter for some extra energy.

Avoid

Here’s what you should not eat on a keto diet – foods full of sugar and starch. As you can see, these foods are much higher in carbs.

Drinks

Drink water, coffee, tea or the occasional glass of wine

What You Can Eat on a Keto Diet:

Get ready for a whole lot of fat, some protein, and just about zero carbs throughout your day. Keto-approved fridges and pantries include plenty of meat, seafood, dairy, eggs, nuts, fats and oils, and some veggies that grow above ground.

Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).

Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.

Shellfish: Crab, clams, oysters, lobster, mussels.

Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil (and plenty of avocados!), mayonnaise.

High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.

A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.

Most nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, as well as their retrospective butters (look for natural varieties that aren’t sweetened).

A selection of berries: Blueberries, blackberries, raspberries.

Some of your favorite beverages: Unsweetened coffee and black tea is OK. Dry wine, champagne, and hard liquor should be enjoyed sparingly.

All spices and some sweeteners: Enjoy stevia and sucralose every once in a while.

What You Can’t Eat on the Keto Diet:

It’s a pretty exhaustive list, and probably includes some of your favorites: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer all get the axe. Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don’t even make the cut!

Almost all fruits: Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, and more.

Most grains: Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, and sprouted grains.

Starches: Bread (all of it!), bagels, cereal, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, muesli, flour.

Legumes: Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.

Real sweeteners and sugar: Including cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, and corn syrup.

Sweet treats: Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard.

A selection of cooking oils: Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, and sunflower oil.

Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks are off the menu.

Bottled condiments: Ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces all contain added sugar.

Low-fat dairy: Things like skim milk, skim mozzarella, fat-free yogurt, low-fat cheese and cream cheese should be swapped for higher-fat counterparts.