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.
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.
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
Fruit: lemon, lime, berries in moderation
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