Keto Food List

Starting a ketogenic diet for the first time is not always easy! Especially in a world where highly processed and unhealthy food is easily accessible and your friends and family may be eating the standard American diet. We’ve put together this keto food list to help you make decisions about what to shop for and figure out what foods to eat.

The list is by no means exhaustive but it is meant to contribute to a better understanding of a low carb high fat diet. Anyone can eat a low carb diet, but the goal is to eat natural, healthful and real food, not just any low carb foods and ultimately adopt a healthier lifestyle.

A ketogenic diet should be high in fat, moderate in protein, and low in carbohydrates. Knowing and counting your macronutrients is encouraged until you reach your goals.

Eat

Fat: butter, cacao buttercoconut oil, mct oilduck fat, flax seed oil, ghee, lard, tallow, avocado, olive, and macadamia oil

Protein: pea protein, collagen, beef, eggs, goat, lamb, poultry, pork, sardines, mackerel, wild gameChoose meat that is organic and grass-fed when possible

Vegetables: bok choy, broccoli, brussel sprouts, cabbage, cauliflower, chard, garlic, green beans, kale, leeks, olives, onions, parsley, pepper, spinach, tomato

Dairy: cheese, heavy cream, sour cream, unsweetened yogurt

Beverages: coffee, mineral water, tea, almond milk

Nuts and Seeds: Okay in moderation. The best are almonds, macadamia nuts, sunflower seeds, and walnuts

Fruit: lemon, lime, berries in moderation

Sweeteners: erythritol, stevia, swerve

Avoid

Sugar: fruit juice, candy, soda, molasses, etc. Sugars are the simplest type of carbohydrate and should be avoided

Starch: bread, pasta, rice, potatoes, etc. Starches are best avoided on a low carb diet except for moderate amounts of root vegetables such as carrots, parsnips, turnips, and onions

Margarine: Margarine is the worst type of fat or oil to eat. It has no health benefits, and is quite harmful

Beer: Beer is full of carbs and best avoided completely

Fruit: Fruit is mainly sugar and water. It can upset blood sugar levels causing excessive insulin release. Eat only once in a while if it all