The ketogenic diet revolves around entering ketosis, a metabolic state where your body switches from burning carbs to fats and ketones for fuel.
This requires limiting carb intake to 20-50 net carbs per day. However, with so many food options available, it can be tricky deciphering what you can and cannot eat on keto.
Having a go-to keto food list takes away the guesswork and stress around meal planning and grocery shopping.
This comprehensive keto food list covers what to eat and what to avoid. Keep it handy when prepping keto meals or reading product labels at the store. Let it guide your keto journey towards fantastic health and sustainable fat loss success.
Proteins
Protein should make up around 20-30% of your total daily calorie intake on keto. Opt for organic, pasture-raised options whenever possible. Beef, pork, poultry, eggs, fish and seafood are all keto-approved proteins.
Meatless options include tofu, tempeh, natto, nutritional yeast, spirulina, nuts, seeds, and low-carb protein powder.
Dairy proteins like plain Greek yogurt, cottage cheese, ricotta cheese, milk, and cheese are permitted in moderation. Steak, chicken wings, pork chops, salmon, tuna, lamb, turkey, and shrimp make excellent keto protein sources.
Fats and Oils
Dietary fat should account for roughly 70-80% of your daily calories on keto to maintain ketosis. Choose healthy unsaturated fats.
Excellent options include olive oil, coconut oil, avocado oil, flaxseed oil, almond butter, cashew butter, Brazil nuts, chia seeds, flax seeds, walnuts, pecans, macadamia nuts, olives, avocado, coconut butter, ghee, duck fat, tallow, bacon fat, full-fat cheese, full-fat plain Greek yogurt and heavy cream. Avoid trans fats and artificial fats like margarine.
Pay close attention to labels as polyunsaturated fats like vegetable and soybean oils are highly inflammatory and should be limited on keto.
Non-Starchy Vegetables
Non-starchy vegetables comprise the majority of your daily carb intake on keto. Great choices include leafy greens like spinach, kale, lettuce, chard, collards, arugula, turnip greens, mustard greens, beet greens, bok choy, broccoli, Brussels sprouts, asparagus, zucchini, cucumber, spaghetti squash, celery, cauliflower, bell peppers, mushroom, tomato, eggplant, pumpkin, garlic, ginger, jicama, radishes, snow peas, sauerkraut, avocado, black olives, bamboo shoots, green beans, wax beans, okra, onions, leeks, shallots, cabbage, nopales, hearts of palm, rhubarb, rutabaga, chayote, endive, artichoke, aloe vera, sea vegetables and condiment veggies.
Low-Carb Fruits
Fruits are restricted on keto due to natural sugar content. However, certain low glycemic berries like strawberries, blackberries, raspberries, and blueberries can be enjoyed in moderation.
Limit to 1⁄2 cup daily. Lemons, limes, and small portions of cantaloupe, watermelon, and honeydew melon are also permitted.
Avoid all other fruits like bananas, apples, grapes, pineapple, mango, pears, oranges, cherries, kiwi, papaya, figs, dates and dried fruits which are too high in sugar.
Beverages
Drink plenty of water, plain tea, and coffee. Add a splash of heavy cream or MCT oil. Nut milk, bone broth, full-fat coconut milk, electrolyte drinks, and mineral water are also great options.
Avoid sugary juices, soda, energy drinks, sweetened teas and coffees, alcoholic beverages, and milk. Keep alcohol to a bare minimum as it pauses fat burning.
Herbal tea, lemon water, or apple cider vinegar diluted in water make refreshing low-carb alternatives.
Condiments and Seasonings
Choose high-fat condiments like olive oil, sesame oil, avocado oil-based dressings, tahini, pesto, tapenade, aioli, mustard, horseradish, salsa, guacamole, nutritional yeast, and low-carb marinara sauce. Opt for seasonings like salt, pepper, spices, herbs, vinegar, garlic, chili pepper, ginger, lime, lemon, onions, shallots, chives, dill, basil, mint, rosemary, thyme, oregano, celery seed, curry, cumin, paprika, za'atar, sumac, saffron, coriander and parsley. Avoid sugary sauces and condiments.
Conclusion
Eating keto-approved foods helps ensure success on the ketogenic diet by keeping carb counts low enough to maintain ketosis.
Protein should come from quality animal or plant-based sources. Healthy high-fat foods like avocado, nuts, seeds, oils and moderate dairy provide the right balance of macronutrients.
Non-starchy fibrous vegetables comprise the bulk of carb intake along with minimal low-glycemic fruits and nutritious beverages.
Herbs, spices, healthy fats and oils flavor keto cuisine. Avoid all grains, starchy vegetables, legumes, sugary fruits and drinks, unhealthy fats, and processed junk. Refer to this comprehensive keto food list when grocery shopping and meal prepping.
Choosing the most appropriate foods for your macros and calorie needs empowers you to reap all the benefits of being in ketosis including effortless fat loss, boundless energy, improved health and enhanced mental clarity.