Do you want to start a keto diet and don’t know what to eat? This keto diet food list has everything you need o know. A ketogenic diet is a great way to lose weight, improve health, and feel better.
This guide will help you choose keto-friendly foods that are very low in carbs, like meat, fish, seafood, and cheese; and avoid bread, potatoes, rice, sweets, and other foods that are high in carbs.
So you’ve decided to try the ketogenic diet. Now what? Do you know exactly what to eat?
If you’re looking for a low-carb diet, the keto diet is one of the most popular choices for healthy weight loss. Learn how to eat keto foods with this quick food list!
If you’re still scratching your head, or perhaps just need a little refresher, not to worry. Eating a diet rich in fats, like meats and cheeses, can help you lose weight and feel better.
Table of contents
Keto diet food list
This list of ketogenic (keto) diet foods includes everything you can eat for ketogenic diet success. The good news is that keto is probably the simplest diet you will find.
Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for.
The bad news? It can feel pretty strict at times, and it’s easy to miss the foods you used to eat if you focus on what’s lacking. So let’s start with all the delicious whole foods you can eat.
- Fats & Oils – Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
- Protein – Try to stick with organic, pasture-raised, and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantities. Remember that too much protein on a ketogenic diet is not a good thing.
- Vegetables – Fresh or frozen doesn’t matter. Stick with above-ground vegetables, leaning toward leafy/green items.
- Dairy – Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs.
- Nuts and Seeds – In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds.
- Beverages. There are many other drink options besides just water that you can enjoy on a ketogenic diet. You can even enjoy some alcoholic beverages that are low to zero carbs. Just make sure you don’t overdo it and remember what your goals are or just stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice.
- Fruit – Fruit on the ketogenic diet must be limited and eaten in very small amounts, as they have a high sugar content (besides avocados, which can be enjoyed frequently). For fruits and vegetables, fresh or frozen is fine, and organic is best but not required.
Get more specifics on what you can and can’t eat on keto below:
What You Can Eat on a Keto Diet
- Meat – chicken, pork, steak, ground beef, lamb, bacon, ham, turkey, sausage, low-carb fish, and seafood (in limited amounts and fattier cuts)
- Most Fats and Oils – butter, coconut oil, olive oil, ghee, lard, avocado oil, mayonnaise
- Some Vegetables – cauliflower, cabbage, avocado, broccoli, zucchini, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, green beans, olives
- High-Fat Dairy – heavy cream, cheese (soft and hard), cream cheese, sour cream
- Nuts – almonds, peanuts, peanut butter, almond butter, macadamia nuts, pecans, hazelnuts, walnuts
- Unsweetened Coffee and Tea
- Spices – just make sure they don’t contain any sugars and are purely the herb or spice itself. Examples include: Basil, Oregano, Parsley, Rosemary, Thyme, Cilantro, Cayenne pepper, Chili powder, Cumin, Cinnamon, Nutmeg, Lemon or lime juice, Salt and pepper
While giving up soda may sound not so hard, the rest of the banned list might. Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer all get the ax.
Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don’t even make the cut!
What You Can’t Eat on a Keto Diet
- Fruit – apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, etc.
- Grains and Starches – wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, sprouted grains
- Root Vegetables – potatoes (both sweet and regular), carrots, yams, parsnips, yuca, beets, turnips
- Grain Products – cereal, bread, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, bagels, muesli, flour
- Legumes – black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils
- Sweeteners – cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, corn syrup
- Sweets – candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, custard
- Some Oils – canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, sunflower oil
- Alcohol – beer, cider, sweet wines, sweetened alcoholic drinks
- Sweetened Drinks – juice, smoothies, soda, sweetened tea, and coffee
- Low-Fat Dairy – skim milk, skim mozzarella, fat-free yogurt, low cheese, and cream cheese
- Sweetened Sauces and Dips – ketchup, BBQ sauce, tomato sauce, some salad dressings, and hot sauces
What dessert can I eat on keto?
Are you bored of eating the same things over and over again? Well, look no further! Let’s be honest here, you can eat dessert on keto and still be healthy.
The best desserts to eat on the Keto diet are low-carb and high in healthy fats. Chocolates, cookies, cupcakes, and pastries loaded with sugar should be replaced with desserts that have a lower amount of carbs and higher fat content.
Making healthier dessert meals can be achieved by making them at home, or providing healthier alternatives when dining out.
One of the biggest challenges to a successful keto diet is eating desserts. Do you know when you’re hungry and craving something sweet? Well, we’ve got you covered!
I know what it’s like to be keto and craving something sweet. Here you will find the BEST keto desserts and recipe ideas that are easy, delicious and require very little prep. You’ll find cakes, brownies, baked goods, cheesecakes, and more.
Where to buy keto desserts?
Ready to get started on the keto diet but don’t know where to find desserts? With the ketogenic diet becoming more and more popular, it is easier to find keto desserts in your local store.
To buy keto desserts online, it’s just as easy. You can find plenty of keto desserts at Walmart or you can even order them on Amazon.
Here I have gathered 21 Best Keto Snacks On Amazon that everyone on the keto diet should try.
Where to buy keto desserts near me? To see what keto desserts are available to you, google ‘keto dessert near me‘ with location settings turned out.
Google will then be able to direct you to the closest location where these desserts are available.
We want a high-quality ketogenic diet, which means quality fat, which means the source matters.
Stick to the outside ring of the grocery store, buy foods that don’t make health claims, and buy foods that have a maximum of two or three ingredients (preferably just one) and you will be well on your way to a successful keto diet.
If you’re still tempted to try keto, consult with your doctor before embarking on any extreme weight loss plan.