Keto Diet Food List: What To Eat And Avoid

The keto diet is a low-carb, high-fat, moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

So, what can you eat on the keto diet? Meat, fish, seafood, eggs, vegetables, dairy products, natural fats, nuts, and berries are all on the menu.

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals.

Fish and shellfish are also keto-friendly. Salmon, sardines, and mackerel are not only carb-free but also rich in B vitamins, potassium, and selenium.

When it comes to dairy, cheese is a great option as it has zero carbohydrates and is high in fat and protein. Greek yogurt and cottage cheese are also nutritious, high-protein choices.

For healthy fats, avocados and olives are unique among vegetables as they are fairly high in fat and also contain fiber and are low in net carbs.

Nuts and seeds are another healthy, high-fat, low-carb option. They are also a great source of fiber and protein.

Leafy greens and other non-starchy vegetables are also excellent choices for the keto diet as they are extremely low in carbs and packed with vitamins, minerals, and antioxidants.

Lastly, dark chocolate and cocoa powder can be enjoyed in moderation on the keto diet. Just make sure to choose dark chocolate with a minimum of 70% cocoa solids.

Meat, fish, and seafood

Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. It is recommended to choose organic and grass-fed meats, as these minimize steroid hormone and bacteria intake. If eating poultry, the darker meat is better as it is fattier compared to the leaner white meat.

Fish and shellfish are also very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Additionally, salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with improved brain health and a decreased risk of disease. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Some examples of keto-friendly seafood include:

• Salmon
• Sardines
• Mackerel
• Tuna
• Oysters
• Crab
• Shrimp
• Lobster

Eggs and dairy

Eggs are a staple food for keto dieters as they are high in protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. They also promote feelings of fullness and help protect eye health.

Dairy is also a good option on the keto diet, as it is high in fat and low in carbs. Cheese, butter, and cream are all suitable for the keto diet. Greek yogurt is also a good option as it is high in protein and low in carbs. However, it is important to limit milk intake as the milk sugar can quickly add up.

When following the keto diet, it is important to choose full-fat dairy options and avoid low-fat flavored yogurts that are often full of added sugar.

Vegetables

Other good options include:

• Broccoli
• Asparagus
• Mushrooms
• Zucchini
• Avocados
• Cauliflower
• Green beans
• Kale
• Lettuce
• Brussels sprouts

These vegetables are low in net carbs and provide various vitamins and minerals. For example, broccoli is rich in vitamins C and K, while asparagus is a good source of vitamins A, C, and K. Avocados, though technically a fruit, are also a great option, as they are high in healthy fats and can help supplement fat intake.

When choosing vegetables for a keto diet, it is best to opt for those that grow above ground, as they tend to be lower in starch. Root vegetables, such as potatoes and sweet potatoes, are generally higher in carbohydrates and should be limited or avoided.

Nuts and seeds

• Almonds: One ounce (28 grams) of almonds contains 5 grams of total carbs, making them a versatile keto diet staple. They are also rich in vitamin E, magnesium, copper, and antioxidants.
• Brazil Nuts: These nuts are an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis. Just one Brazil nut provides more than 100% of your daily selenium needs.
• Chia Seeds: Chia seeds are packed with healthy fibre and omega-3 fats. They have been linked to reduced inflammation and improved heart health.
• Flax Seeds: Flax seeds are full of fibre and omega-3 fats, and have been studied for their potential beneficial effects on blood pressure and heart health.
• Hemp Seeds: Hemp seeds are an excellent source of plant-based protein and healthy fats. They are also a good source of minerals, including potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc.
• Macadamia Nuts: Macadamia nuts are very high in fat, making them perfect for the keto diet. They have also been linked to improved cholesterol levels.
• Pecans: Pecans are tree nuts with an excellent nutrient profile for keto. They are a high-fat, keto-friendly nut that may help reduce insulin levels.
• Pine Nuts: Pine nuts are best known as an ingredient in pesto, but they are also low in carbs and high in fat, making them a good choice for ketogenic diets.
• Pumpkin Seeds: Pumpkin seeds are a great source of protein and zinc. They are also rich in antioxidants, which can help reduce inflammation and protect against heart disease.
• Walnuts: Walnuts are a popular tree nut grown and eaten worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL (bad) cholesterol and blood pressure.

It is important to note that while nuts and seeds are a great addition to a keto diet, they should be consumed in moderation due to their high-calorie count. Additionally, some nuts and seeds have higher carbohydrates than others, so it is important to be mindful of portion sizes and choose varieties with lower carb counts.

Fruits

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food.

Most fruits are too high in carbohydrates to be included in the keto diet. However, some fruits are acceptable to consume when following a strict keto diet. These fruits are by definition low in carbohydrates and sugar. Here are some examples of fruits that can be consumed on a keto diet:

• Avocados: Avocados are often used like a vegetable in savory dishes, but they are actually a seed-bearing fruit. They are promoted for their rich and healthy fat content and are keto-friendly due to being low-carb. Avocados have around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat per 3.5-ounce fruit. They also contain essential nutrients like vitamin C, vitamin K, potassium, and folate.
• Watermelon: Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (total carbs minus fiber). It is also a good source of vitamins and minerals, including vitamin C, lycopene, potassium, and copper.
• Strawberries: Strawberries are considered low-carb and keto-friendly, with around 11.7 carbs and 3 grams of fiber per cup of halved berries. They are also a good source of antioxidants, vitamin C, manganese, and folate.
• Lemons: Lemons are a good choice for the keto diet as they contain 6 grams of carbs and 1.8 grams of fiber per fruit. They are also considered a low-glycemic food that won't cause spikes in blood glucose, making them suitable for people with diabetes.
• Tomatoes: Tomatoes are another low-carb fruit suitable for a keto diet. One medium tomato provides 4.78 grams of carbs and 1.48 grams of fiber. They are also a good source of lycopene, beta carotene, vitamin C, potassium, and folate.
• Raspberries: Raspberries are a good berry choice for a keto diet as they are low in carbs and sugar compared to other fruits. About 19 raspberries contain 2.6 grams of carbs and 1.4 grams of fiber. They are also a great source of antioxidants, which can help fight inflammation and lower the risk of chronic diseases.
• Peaches: Peaches are considered suitable for a keto diet in moderation. They contain about 15 grams of carbs and 2.25 grams of fiber per medium-sized fruit. They are a good source of vitamins A and C, as well as boron, a mineral that contributes to bone health.
• Cantaloupe: Cantaloupe is a type of muskmelon that is low in net carbs, with just 12.7 grams of carbs and 1.4 grams of fiber per cup. It is also a good source of beta carotene, vitamin K, potassium, and folate.
• Star fruit: Star fruit is a tropical fruit that is popular on the keto diet due to its low carb content. One cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is also a good source of vitamin C, potassium, and magnesium.
• Blackberries: Blackberries are a superfood berry that is low on the glycemic index. They have a comparatively low carb count, with 13.8 grams of carbohydrates and 7.6 grams of fiber per cup. They are packed with vitamin C and other essential nutrients like vitamin K and manganese.

It is important to note that while these fruits are considered keto-friendly, portion control is still necessary to stay within the limits of a strict keto diet.

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