What to Eat on a Ketogenic Diet

What to Eat on a Ketogenic Diet

One of the best parts of the keto diet is the food. I mean, seriously, all the bacon you can eat!! The keto diet is one of the "easiest" diets to stick to for weight loss. However, you will need to avoid most packaged foods, since they are carbohydrate-based to improve shelf life. Your focus when grocery shopping should be on whole foods. This will reduce the risk of encountering hidden carbohydrates used as stabilizers in foods that may look keto-friendly, but are not. Following is an broad list of food that is appropriate for the keto diet.

MEAT


  • Beef, all cuts
  • Chicken, all cuts
  • Cured meats
  • Duck
  • Eggs, all varieties
  • Goose
  • Lamb
  • Offal (organ meat)
  • Pork, all cuts
  • Quail
  • Veal
  • Venison


NUTS & SEEDS


  • Almonds
  • Brazil nuts
  • Cashews
  • Chia seeds
  • Flaxseeds
  • Hazelnuts
  • Hemp seeds
  • Macadamias
  • Peanuts
  • Pecans
  • Pistachios
  • Pumpkin seeds
  • Safflower seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts


SEAFOOD


  • Bass
  • Caviar
  • Clams
  • Crab
  • Flounder
  • Halibut
  • Herring
  • Lobster
  • Mackerel
  • Mussels
  • Octopus
  • Oysters
  • Salmon
  • Sardines
  • Scallops
  • Shrimp
  • Squid
  • Sole
  • Tilapia
  • Trout
  • Tuna, fresh and canned


LOW GLYCEMIC FRUITS & VEGETABLES


  • Arugula
  • Asparagus
  • Avocado
  • Blackberries
  • Bok choy
  • Broccoli
  • Broccoli raab
  • Cabbage
  • Cauliflower
  • Celery
  • Chicory greens
  • Cilantro
  • Cranberries
  • Cucumber
  • Eggplant
  • Endive
  • Fennel
  • Garlic
  • Green beans
  • Jalapeño pepper
  • Lemon
  • Lettuce
  • Lime
  • Olives, green
  • Parsley
  • Radish
  • Raspberries
  • Rhubarb
  • Spinach
  • Sprouts, alfalfa and other small seeds
  • Soybean
  • Swiss
  • chard
  • Tomato
  • Zucchini


MODERATE GLYCEMIC FRUITS & VEGETABLES


  • Apple
  • Artichoke
  • Bell pepper
  • Brussels sprouts
  • Carrots, raw
  • Celeriac
  • Kale
  • Kohlrabi
  • Mushrooms
  • Okra
  • Onion
  • Pumpkin
  • Snow peas
  • Spaghetti squash
  • Strawberries
  • Turnip
  • Watermelon


FATS & OILS


  • Almond butter
  • Almond oil
  • Avocado oil
  • Butter
  • Canola oil, in moderation
  • Cocoa butter
  • Coconut oil or MCT
  • Fish oil, cod liver
  • Flaxseed oil
  • Grape seed oil
  • Hemp seed oil
  • Lard
  • Macadamia oil
  • Olive oil
  • Peanut butter, sugar-free
  • Peanut oil
  • Safflower oil
  • Sesame oil
  • Soybean oil
  • Sunflower butter
  • Sunflower oil
  • Vegetable oil, in moderation
  • Walnut oil


DAIRY


  • Almond milk, unsweetened
  • Cheese, whole-milk varieties
  • Coconut cream
  • Coconut milk, unsweetened
  • Cream cheese
  • Greek yogurt, whole milk
  • Heavy cream
  • Sour cream
  • Soy milk, unsweetened
  • Whipped cream, unsweetened

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