Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science.
The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list.
Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic, low-carb diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized: Namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the ketogenic diet food list items, including high-fat, low-carb foods.
Making that switch will place your body in a state of “ketosis,” when your body becomes a fat burner rather than a sugar burner. The steps are surprising simple:
- Cut down on carbs.
- Increase your consumption of healthy fats.
- Without glucose coursing through your body, it’s now forced to burn fat and produce ketones instead.
- Once the blood levels of ketones rise to a certain point, you officially enter into ketosis.
- This state results in consistent, fairly quick weight loss until your body reaches a healthy and stable weight.
So, What Can You Eat On a Ketogenic Diet?
What is a keto food? What does a keto meal look like? Here are some examples of high-fat low-carb foods on the ketogenic diet food list you can expect to eat lots of if you’re following the ketogenic diet:
- Your keto meals should contain high amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue.
- Keto meals also need all sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intake too much? Some of the most popular choices include broccoli and other cruciferous veggies, all types of leafy greens, asparagus, cucumber, and zucchini.
- In more moderate amounts, foods that are high in protein but low- or no-carb, including grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats and some full-fat (ideally raw) dairy products.
On the other hand, the types of foods you’ll avoid eating on the keto, low-carb diet are likely the same ones you are, or previously were, accustomed to getting lots of your daily calories from before starting this way of eating. This includes items like fruit, processed foods or drinks high in sugar, those made with any grains or white/wheat flour, conventional dairy products, desserts, and many other high-carb foods (especially those that are sources of “empty calories”).
The Ketogenic Diet Food List
If you’re new to the keto diet or just still learning the ropes, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.
The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf. So visit my page on keto recipes as well as keto snacks (including fat bombs!), and get started on a ketogenic meal plan!
Overview of the Keto Diet Plan:
- The exact ratio of recommended macronutrients in your diet (grams of carbs vs. fat vs. protein) will differ depending on your specific goals and current state of health. Your age, gender, level of activity and current body composition can also play a role in determining your carb versus fat intake.
- Historically, ketogenic diets have consisted of limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” is the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once eaten, most people don’t count grams of fiber toward their daily carb allotment. In other words, total carbs – grams of fiber = net carbs. That’s the carb counts that matter most.
- On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. However, a more “moderate” approach to the keto diet is also a good option for many people that can allow for an easier transition into very low-carb eating and more flexibility (more on this type of plan below).
- Something that makes the keto diet different from other low-carb diets is that it does not “protein-load.” Protein is not as big a part of the diet as fat is. Reason being: In small amounts, the body can change protein to glucose, which means if you eat too much of it, especially while in the beginning stages of the keto diet, it will slow down your body’s transition into ketosis.
- Protein intake should be between one and 1.5 grams per kilogram of your ideal body weight. To convert pounds to kilograms, divide your ideal weight by 2.2. For example, a woman who weighs 150 pounds (68 kilograms) should get about 68–102 grams of protein daily.
- It’s important to also drink lots of water. Getting enough water helps keep you from feeling fatigued, is important for digestion and aids in hunger suppression. It’s also needed for detoxification. Aim to drink 10–12 eight-ounce glasses a day.
Best Keto Foods — Eat These High-Fat Low-Carb Foods Whenever:
Most healthy fats contain zero net carbs, especially the kinds listed below, which also have other health advantages. (13) Fats should be included in high amounts with every meal throughout the day.
- Healthy fats include saturated fats, monounsaturated fats and certain types of polyunsaturated fats (PUFAs), especially omega-3 fatty acids. It’s best to include all types in your diet, with an emphasis on saturated fats, especially compared to PUFAs.
- MCT oil, cold-pressed coconut, palm fruit, olive oil, flaxseed, macadamia and avocado oil — 0 net carbs per tablespoon
- Butter and ghee — 0 net carbs per tablespoon
- Lard, chicken fat or duck fat — 0 net carbs per tablespoon
Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat.
- Grass-fed beef and other types of fatty cuts of meat, including lamb, goat, veal, venison and other game. Grass-fed, fatty meat is preferable because it’s higher in quality omega-3 fats — 0 grams net carbs per 5 ounces
- Organ meats including liver — around 3 grams net carbs per 5 ounces
- Poultry, including turkey, chicken, quail, pheasant, hen, goose, duck — 0 grams net carbs per 5 ounces
- Cage-free eggs and egg yolks — 1 gram net carb each
- Fish, including tuna, trout, anchovies, bass, flounder, mackerel, salmon, sardines, etc. — 0 grams net carbs per 5 ounces
- All leafy greens, including dandelion or beet greens, collards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale, chard, etc. — range from 0.5–5 net carbs per 1 cup
- Cruciferous veggies like broccoli, cabbage, Brussels sprouts and cauliflower — 3–6 grams net carbs per 1 cup
- Celery, cucumber, zucchini, chives and leeks — 2–4 grams net carbs per 1 cup
- Fresh herbs — close to 0 grams net carbs per 1–2 tablespoons
- Veggies that are slightly higher in carbs (but still low all things considered) include asparagus, mushrooms, bamboo shoots, bean sprouts, bell pepper, sugar snap peas, water chestnuts, radishes, jicama, green beans, wax beans, tomatoes — 3–7 grams net carbs per 1 cup raw
- Avocado — 3.7 grams net carbs per half
- Bone broth (homemade or protein powder) — 0 grams net carbs per serving
- Beef or turkey jerky — 0 grams net carbs
- Hard-boiled eggs — 1 gram net carb
- Extra veggies (raw or cooked) with homemade dressing — 0–5 grams net carbs
- 1/2 avocado with sliced lox (salmon) — 3–4 grams net carbs
- Minced meat wrapped in lettuce — 0-1 grams net carbs
- Spices and herbs — 0 grams net carbs
- Hot sauce (no sweetener) — 0 grams net carbs
- Apple cider vinegar — 0–1 grams net carbs
- Unsweetened mustards — 0–1 grams net carbs
- Water — 0 grams net carbs
- Unsweetened coffee (black) and tea; drink in moderation since high amounts can impact blood sugar — 0 grams net carbs
- Bone broth — 0 grams net carbs
Keto Foods to Limit — Eat Only Occasionally:
Dairy products should be limited to only “now and then” due to containing natural sugars. Higher fat, hard cheeses have the least carbs, while low-fat milk and soft cheeses have much more.
- Full-fat cow’s and goat milk (ideally organic and raw) — 11–12 net grams per one cup serving
- Full-fat cheeses — 0.5–1.5 net grams per one ounce or about 1/4 cup
- Sweet peas, artichokes, okra, carrots, beets and parsnips — about 7–14 net grams per 1/2 cup cooked
- Yams and potatoes (white, red, sweet, etc.) — sweet potatoes have the least carbs, about 10 net grams per 1/2 potato; Yams and white potatoes can have much more, about 13–25 net grams per 1/2 potato/yam cooked
Legumes and Beans
- Chickpeas, kidney, lima, black, brown, lentils, hummus, etc. — about 12–13 net grams per 1/2 cup serving cooked
- Soy products, including tofu, edamame, tempeh — these foods can vary in carbohydrates substantially, so read labels carefully; soybeans are fewer in carbs than most other beans, with only about 1–3 net carbs per 1/2 cup serving cooked
Nuts and Seeds
- Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pumpkin seeds, etc. — 1.5–4 grams net carbs per 1 ounce; cashews are the highest in carbs, around 7 net grams per ounce
- Nut butters and seed butters — 4 net carbs per 2 tablespoons
- Chia seeds and flaxseeds — around 1–2 grams net carbs per 2 tablespoons
- Berries, including blueberries, strawberries, blackberries, raspberries — 3–9 grams net carbs per 1/2 cup
- Protein smoothie (stirred into almond milk or water)
- 7–10 olives
- 1 tablespoon nut butter or handful of nuts
- Veggies with melted cheese
Most condiments below range from 0.5–2 net grams per 1–2 tablespoon serving. Check ingredient labels to make sure added sugar is not included, which will increase net carbs. (Stevia and erythritol will become your go-to sweeteners because neither raise your blood sugar — combine for a more natural sweet taste and, remember, a little goes a long way!)
- No sugar added ketchup or salsa
- Sour cream
- Mustard, hot sauces, Worcestershire sauce
- Lemon/ lime juice
- Soy sauce
- Salad dressing (ideal to make your own with vinegar, oil and spices)
- Stevia (natural sweetener, zero calorie and no sugar)
Consume the unsweetened drinks below only moderately, having just 1–2 small servings per day. These will typically contain between 1–7 net grams per serving.
- Fresh vegetable and fruit juices — homemade is best to limit sugar; use little fruit to reduce sugar and aim for 8 ounces daily at most
- Unsweetened coconut or almond milk (ideal to make your own)
- Bouillon or light broth (this is helpful with electrolyte maintenance)
- Water with lemon and lime juice
Foods to Avoid When on a Keto Diet — NEVER Eat:
Any Type of Sugar
One teaspoon of sugar has about 4 net grams of carbs, while every tablespoon has about 12 net grams.
- White, brown, cane, raw and confectioner’s sugar.
- Syrups like maple, carob, corn, caramel and fruit
- Honey and agave
- Any food made with ingredients such as fructose, glucose, maltose, dextrose and lactose
Any and All Grains
One slice of bread, or small serving of grains, can have anywhere from 10–30 net grams of carbs! Cereals and cooked grains typically have 15–35 grams per 1/4 cup uncooked, depending on the kind.
- Wheat, oats, all rice (white, brown, jasmine), quinoa, couscous, pilaf, etc.
- Corn and all products containing corn, including popcorn, tortillas, grits, polenta and corn meal
- All types of products made with flour, including bread, bagels, rolls, muffins, pasta, etc.
Nearly All Processed Foods
- Crackers, chips, pretzels, etc.
- All types of candy
- All desserts like cookies, cakes, pies, ice cream
- Pancakes, waffles and other baked breakfast items
- Oatmeal and cereals
- Snack carbs, granola bars, most protein bars or meal replacements, etc.
- Canned soups, boxed foods, any prepackaged meal
- Foods containing artificial ingredients like artificial sweeteners (sucralose, aspartame, etc.), dyes and flavors
Sweetened and Caloric Beverages
- Alcohol (beer, wine, liquor, etc.)
- Sweetened teas or coffee drinks
- Milk and dairy replacements (cow’s milk, soy, almond, coconut, lactaid, cream, half and half, etc.)
- Fruit juices
Modified Keto Diet and Ketogenic Diet Food List
Although a standard ketogenic diet is even more restrictive in terms of carb intake, a “moderate keto diet” is another option that will very likely still be able to provide substantial weight loss results and other improvements in symptoms. Including slightly more carbs can be very useful for maintenance, allow for more flexibility, provide a higher fiber intake, and overall may feel more sustainable long term socially and psychologically.
- In order to transition and remain in ketosis, aiming for about 30–50 net grams is typically the recommended amount of carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with.
- Once you’re more accustomed to this way of eating, you can choose to lower carbs even more if you’d like (perhaps only from time to time), down to about 20 grams of net carbs daily. This is considered the standard, “strict” amount that many keto dieters aim to adhere to for best results, but remember that everyone is a bit different.
- Because consuming even up to 30–50 grams of net carbs daily is still dramatically less than what most people eating a “standard Western diet” are used to, many will still experience weight loss eating slightly more carbs.
- You can try reducing carbohydrates to just 15 percent to 25 percent of total calorie intake, while increasing fat and protein to around 40 percent to 60 percent and about 20 percent to 30 percent, respectively, in order to test your own individual response.
Precautions Regarding the Ketogenic Diet Food List
Be aware that it’s not uncommon to experience some negative reactions and side effects when transitioning into this way of eating. Although not everyone, some people will experience the following symptoms, often referred to as the keto flu, but which usually subside within a couple of weeks:
- Fatigue/lack of energy
- Muscle weakness or pains
- Poor sleep
- Constipation, nausea or upset stomach
- Brain fog
To help you overcome these symptoms, here are several steps to try taking:
- Most importantly, to combat nausea, fatigue and constipation due to the low-carb keto diet, adopt alkaline diet principles.
- Add bone broth to your diet, which can help restore electrolytes that are lost during ketosis. When you follow a keto diet, even if you’re drinking a lot of water, you will lose a lot of water weight and also flush essential electrolytes out of our system, including magnesium, potassium or sodium. Adding bone broth is a great way to replenish these naturally, in addition to getting other nutrients and amino acids.
- Foods to eat more of than can also help increase electrolyte intake are nuts, avocados, mushrooms, salmon and other fish, spinach, artichokes, and leafy greens.
- Reduce your exercise load temporary.
- Make sure you’re drinking plenty of water and also consuming enough salt/sodium.
- Consume even more fat if you’re hungry.
- Avoid eating synthetic ingredients in processed foods. Also try to limit “low-carb foods” that are still unhealthy and difficult to digest, even those that many ketogenic diet programs might recommend or include. These include cold cuts, processed meats (especially pork) or cured meats, bacon, and processed cheeses.
Final Thoughts on the Ketogenic Diet Food List, Plan and Tips
- The ketogenic diet is a very low-carb, high-fat diet. Typical ketogenic diets consist of limiting carbohydrate intake to just 20–30 net grams per day and following the ketogenic diet food list.
- Fats should be consumed in high amounts when following a keto diet. Fats will provide 70–80 percent of all calories, proteins just about 10–20 percent, and carbs only 5–10 percent.
- A “moderate keto diet” is an option that can still encourage substantial weight loss and other improvements in symptoms. A moderate keto diet includes more foods with carbs and, therefore, more fiber too. Carbs are usually increased to about 30–50 net grams per day, which means foods like more high-fiber veggies, some fruit or some starchy veggies can also be included.
From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.