- How To Use This Keto Food List
- Keto Diet Foods: Fats
- Keto Diet Foods: Dairy
- Keto Diet Foods: Proteins
- Keto Diet Foods: Carbohydrates
- Keto Drinks
- Condiments, Spices, Dressings
- Keto Supplements
- Plant-Based Options
Some people mistakenly think that the ketogenic diet is restrictive. But once you start looking, you’ll find there are hundreds of food variations you can eat once you’re low-carb. All your favorite flavors — from Indian food to Mexican, savory to sweet — are on the approved keto food list.
The first few weeks on keto might be a little rough, but once you’re fat-adapted, those cravings will subside and you’ll have plenty of go-to keto meals on your roster.
First, Calculate Your Keto Macronutrients
Before your start your keto diet, a helpful way to make sure you’re staying
in ketosis is to calculate and follow your keto macronutrients. Use the calculator below to figure out your individual calorie needs, as well as carbohydrate, fat, and protein ratios.
- Select the Standard Ketogenic Calculator for a classic ketogenic diet of 75% fat, 20% protein, 5% carbohydrate (recommended)
- Select Specialized Macronutrient Calculator to input specific amounts of fat, protein, and carbohydrate
How to Use This Keto Food List
Use this page so you can easily refer back to it when you’re first starting keto. Remember: The easiest thing you can do to improve your health is to eat real food and avoid processed food.
HOW TO SHOP FOR HEALTHY KETO FOODS
- Buy food that was once alive. Foods like fresh pastured meat, wild-caught seafood, organic, low-carb vegetables, and nuts.
- Stick to the outside ring of the grocery store. The perimeter of the store usually has the fresh, unpackaged foods like meat and vegetables. Avoid those middle shelves to avoid more processed, packaged foods.
- Look for ingredients you recognize. If you do opt for packaged foods, read the labels. And if you don’t recognize more than 2-3 ingredients, put it back on the shelf.
Check both the nutrition label and ingredients to make sure there aren’t any sneaky carbs, sugars, or fake ingredients that may mess up your hard work and compromise your health.
Keto Diet Foods: Fats
When it comes to the keto food list, healthy fats form the cornerstone of the diet. To keep your body in a state of ketosis — breaking down fat instead of carbs for fuel — you have to eat enough fat.
But the quality of your dietary fat matters. There are four categories of fat allowed on the keto diet:
- Saturated fats
- Monounsaturated fats (MUFAs)
- Polyunsaturated fats (PUFAs), which includes omega-3s
Keep in mind that you want a good balance of omega-3s and omega-6s to support overall health, including proper nerve and brain function, and reduce the risk for heart disease, Alzheimer’s disease, and Type 2 diabetes.
Too much omega-6 fatty acids can be inflammatory, so avoid sources of high omega-6s, such as grains and vegetable oils like corn oil or sunflower oil. Focus mostly on omega-3s from fish like trout, salmon, and sardines or take a high-quality fish oil supplement like krill oil. Also, be mindful of nuts and seeds because they do contain some carbs, especially pistachios and almonds.
FATS AND OILS
The quality of your dietary fat on keto makes a huge difference in the results you’ll see. It’s essential to learn which sources of fat are really considered healthy and safe to eat on keto. We covered this in great detail in this guide.
Saturated fat has been shown to improve HDL and LDL cholesterol levels — both the good and bad cholesterol markers — and it can also fortify bone density and support your immune system and hormones.
Saturated fats include:
- Pasture-raised and organic meats
- High-fat dairy like ghee, butter, and heavy cream
- Lard, tallow, and eggs
- MCT oil and coconut oil
When you whip up a few keto recipes, you’ll probably be cooking with one of the items listed above. These fats are solid at room temperature while monounsaturated and polyunsaturated fatty acids remain a liquid at room temperature. Monounsaturated fats have been shown to improve insulin resistance and cholesterol, as well as reduce abdominal fat and your risk for heart disease[*].
The best sources of monounsaturated fats include:
Polyunsaturated fats are also found in similar sources like: