The ketogenic diet has gained immense popularity for its ability to promote weight loss, boost energy levels, and improve overall health. However, one of the most common questions for keto beginners is: “What can you eat on a keto diet?” This detailed guide will walk you through the keto-approved food groups, helping you stock your pantry with confidence and set yourself up for success.
Understanding the Basics of the Keto Diet
The keto diet is a low-carb, high-fat diet that trains your body to enter a state of ketosis. In ketosis, your body burns fat for energy instead of carbohydrates. To achieve this, most people aim for:
-
70-80% of daily calories from fats
-
10-20% from protein
-
5-10% from carbohydrates
This means choosing foods that are rich in healthy fats, moderate in protein, and very low in carbs. Let’s dive into each category to see what you can eat.
Keto-Approved Proteins
Protein is a vital component of the keto diet, but it’s important to consume it in moderation to stay in ketosis. Here are the best protein sources:
Meats
-
Beef: Grass-fed beef, ground beef, steaks, and roasts are excellent options.
-
Pork: Bacon, pork chops, ham, and sausage (check for added sugars).
-
Lamb: Lamb chops, ground lamb, and lamb shanks.
-
Poultry: Chicken thighs, wings, and turkey.
Seafood
-
Fish: Fatty fish like salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids.
-
Shellfish: Shrimp, crab, lobster, and scallops are low in carbs.
Eggs
Eggs are a keto staple. They’re versatile, affordable, and contain healthy fats and protein.
Pro Tip: Always check for hidden carbs in processed meats like deli cuts or sausages. Opt for nitrate-free and sugar-free versions when possible.
Healthy Fats and Oils
Fats make up the majority of your daily calorie intake on the keto diet. Choosing high-quality fats is essential for maintaining energy levels and supporting your health.
Cooking Oils
-
Olive Oil: Ideal for salad dressings and low-heat cooking.
-
Coconut Oil: A great option for high-heat cooking and baking.
-
Avocado Oil: Perfect for frying due to its high smoke point.
-
Butter and Ghee: Grass-fed versions are preferred for their rich flavor and nutrients.
Other Fat Sources
-
Avocados: Packed with heart-healthy monounsaturated fats.
-
Nuts and Seeds: Almonds, macadamia nuts, walnuts, chia seeds, and flaxseeds (consume in moderation due to carbs).
-
Cheese: Hard cheeses like cheddar, parmesan, and gouda are low in carbs.
-
Cream and Full-Fat Dairy: Heavy cream, sour cream, and cream cheese are keto-friendly.
Avoid: Processed vegetable oils like canola, soybean, and corn oil as they may cause inflammation.
Low-Carb Vegetables
Vegetables are essential for providing fiber, vitamins, and minerals. However, not all veggies are created equal on keto. Focus on non-starchy, low-carb options.
Best Low-Carb Vegetables
-
Leafy Greens: Spinach, kale, lettuce, and arugula.
-
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
-
Zucchini: Perfect for zoodles (zucchini noodles).
-
Asparagus: Low in carbs and high in nutrients.
-
Peppers: Green, red, and yellow bell peppers (in moderation).
-
Cucumbers: Hydrating and low in carbs.
Tip: Stick to vegetables that grow above ground and avoid starchy ones like potatoes, corn, and peas.
Nuts, Seeds, and Snacks
Snacking can be tricky on keto, but there are plenty of delicious and satisfying options.
Nuts and Seeds
-
Almonds: High in healthy fats and fiber.
-
Macadamia Nuts: Extremely low in carbs and rich in fats.
-
Chia Seeds and Flaxseeds: Great for adding to smoothies or keto baking.
Keto-Friendly Snacks
-
Pork Rinds: Crunchy and carb-free.
-
Cheese Crisps: A satisfying and portable snack.
-
Dark Chocolate: Choose versions with 85% cocoa or higher.
-
Nut Butters: Almond or macadamia nut butter (check for no added sugars).
Dairy Products
Dairy can be a great source of fat, but it’s important to choose full-fat options and consume in moderation to avoid excess carbs.
Best Keto Dairy Options
-
Cheese: Brie, mozzarella, gouda, and cream cheese.
-
Heavy Cream: Perfect for coffee or keto desserts.
-
Greek Yogurt: Full-fat and unsweetened.
-
Butter and Ghee: Rich in flavor and fats.
Watch Out For: Flavored yogurts, low-fat dairy, and milk due to their high sugar content.
Keto-Approved Beverages
Staying hydrated is critical on keto, especially since you lose water weight initially.
Hydration Staples
-
Water: The ultimate beverage – aim for 8-10 glasses daily.
-
Tea and Coffee: Enjoy plain or with heavy cream and a keto-friendly sweetener.
-
Bone Broth: A great source of electrolytes.
-
Sparkling Water: Opt for unsweetened varieties.
Avoid: Sugary drinks, fruit juices, and sodas.
Sweeteners
While sugar is a no-go on keto, there are plenty of sugar substitutes to satisfy your sweet tooth.
Keto-Friendly Sweeteners
-
Stevia: A natural, zero-carb sweetener.
-
Erythritol: Perfect for baking.
-
Monk Fruit: A popular natural sweetener.
-
Allulose: Tastes like sugar but without the carbs.
Avoid: Artificial sweeteners like aspartame and sucralose, as they can impact insulin levels.
Foods to Avoid on Keto
To stay in ketosis, it’s crucial to steer clear of high-carb foods.
Foods to Skip
-
Grains: Bread, rice, pasta, and cereals.
-
Starchy Vegetables: Potatoes, corn, and carrots.
-
Fruits: Bananas, apples, and oranges.
-
Sugary Foods: Candy, cakes, and ice cream.
-
Legumes: Lentils, beans, and chickpeas.
Tip: Always read labels carefully to check for hidden sugars and carbs in packaged foods.
Sample Keto Grocery List
To make shopping easier, here’s a quick grocery list:
Proteins
-
Grass-fed beef
-
Chicken thighs
-
Salmon and sardines
-
Eggs
Fats and Oils
-
Avocado oil
-
Coconut oil
-
Grass-fed butter
-
Olives
Vegetables
-
Spinach
-
Broccoli
-
Cauliflower
-
Zucchini
Dairy
-
Heavy cream
-
Cream cheese
-
Gouda cheese
Snacks
-
Pork rinds
-
Almonds
-
Cheese crisps
Final Thoughts
A successful keto diet starts with knowing what you can eat. By focusing on whole, nutrient-dense foods and avoiding high-carb options, you can achieve your health and weight loss goals. Remember, planning and preparation are key to staying on track and enjoying the journey.
Take the guesswork out of keto by following this guide and stocking up on these essentials. Ready to get started? Check out our customized keto plan quiz to find the best approach for your unique goals.
Try this quiz to find your perfect personalized keto plan
