There are lots of amazing foods to enjoy while eating a Ketogenic Diet. Sticking to a list of keto friendly foods is a great way to stay on track in the beginning! This is not a comprehensive list, but I’ve done my best to compile a list that will help any keto newbie! As time goes on, I will continue to add to the list so it is as detailed as possible!
Foods to enjoy:
- Fats & Oils: Butter, ghee, coconut oil, avocado oil, olive oil, lard, avocado, olives, mayo*
- Proteins: Fish, shellfish, eggs, meats (beef, pork, poultry, lamb, etc), organ meat, sausage*, bacon*, jerky*, nut butters*
- Veggies: stick to non-starchy veggies like leafy greens, kale, radishes, celery, green beans, asparagus, zucchini, broccoli, cauliflower
- Fruits: Raspberries, strawberries, blackberries, blueberries
- Dairy: Always choose full fat dairy options like: Heavy whipping cream, cottage cheese, cream cheese, sour cream, crème fraiche, cheese, greek yogurt
- Nuts & Seeds: macadamia, brazil, pecans, walnuts, almonds, almond flour
- Beverages: water, broth, coffee, tea, coconut milk, almond milk, hard liquor
- Sweeteners: erythritol and stevia are the best options
*Always check ingredient labels, some of these foods may contain hidden sugars!
Foods to avoid:
- All grains: wheat, rye, oats (oatmeal), barley, millet, bulgur, sorgum, rice, quinoa, pasta, breads, flours
- Most fruits: avoid most fruit other than berries, including juices and dried fruits which are usually processed with added sugars.
- Starchy veggies: Avoid most veggies grown underground. Carrots, potatoes, etc.
- Dairy: avoid milk, always check labels on other dairy products to check carb count!
- Processed foods: Most “shelf stable” foods are going to be laden with carbs or things made in a lab. I’m not completely opposed to processed foods, I think Quest and a few other companies make some great keto friendly products. Just be careful in watching carb count and ingredients, and use your best judgement in what works for you! And use moderation, choose mostly fresh foods when you are able!
- Sugars & sweeteners: sugar, honey, agave, HFCS, Splenda, equal, aspartame, acesulfame, sucralose, saccharin. Again, use your best judgement. Stay away from sugars, they will do your body no good. The reasoning for staying away from artificial sweeteners is mainly to avoid blood glucose spikes which can create cravings. If one works for you and will help keep you on track, then use it. In moderation of course, sweeteners are great for when that sweet craving hits and you want something sweet!
- Beverages: milk, malty and sweet alcoholic beverages, sugar sweetened coffees, sweet tea