Ketogenic Diet Food List

Ketogenic Diet Food List
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For some people starting a ketogenic diet may be one of hardest things to do, eating a healthy diet is not always easy in this world where highly processed and unhealthy food is so easily accessible.

Changing your unhealthy eating habits can be hard. We’ve put together this ketogenic diet food list to help you make decisions on what to shop for and figure out what foods to eat.

The list is by no means exhausted but will contribute to gain a better understanding of a LCHF 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.

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What To Eat On A Ketogenic Diet?

A keto diet is pretty simple really; it’s mainly consuming very little amounts of carbohydrates, eating lots of fats and moderate amounts of protein.

If you want more keto information, then be sure to check out our many articles.

To get yourself into ketosis and burn ketones for fuel total carbs will vary for everyone.

If you are highly active and participate in weightlifting, sports, use a gym, high-intensity exercises or running then you can increase total net carbohydrates for the day up to 100g per day.

Otherwise under 50g carbs for the day for most people is sufficient.

To stay in ketosis protein amounts should be moderate and averaging about 0.5g to a maximum 1g of protein per pound of body weight.

This should be split into smaller amounts for the day. For example, if you weigh 150 lbs. its 150×0.5 = 75 and 150×1 =150 so between 75g and 150g of protein spread throughout the day.

Remember the main focus of a ketogenic diet is eating fats, and so you could be eating a lot more than you are used to after trimming down the carbs and the proteins.

Ketogenic Diet Food List

Fats and Oils

On a keto diet, this will be the bulk of your daily caloric intake. Fats are crucial for our bodies, but consuming the wrong types of fat can also be detrimental to health.

The use of fats and oils in a balanced amount is essential for health.

Organic and grass-fed sources are always favored whenever possible due to higher essential nutrients.

It is better to balance the intake of Omega 3 & Omega 6 for healthy living. Oily fish like trout, salmon, tuna, and sardines are good examples of increasing your omega 3’s.

You may also take fish oil supplements if you don’t like the taste of fish. Krill oil which contains a powerful antioxidant astaxanthin is a great omega 3 fat.

You also want to reduce your intake of some nut and seed oils such as sunflower, pine, walnut oil as they can be higher in omega 6’s than 3’s.

Saturated & monosaturated fats are essential for your ketogenic diet food list as they are less inflammatory to your body and chemically stable rather than polyunsaturated fats.

You can use goods fats and oils such as egg yolks, butter, avocado oil, coconut oil, almond nuts, etc. in many different ways for meals. Using them as salad dressings, sauces or consuming in beverages.

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It goes without saying to avoid all hydrogenated oils, such as margarine and other spreads, to minimize your trans fat intake.

Trans fat raises LDL (bad) cholesterol and lowers HDL (good) cholesterol and has many other harmful consequences. If you must use vegetable oils such as canola, sunflower oil, olive oil, peanut oil then make sure they are cold pressed if possible.

Avocado OilGoose Fat
Beef tallow
Lard
Butter
Macadamia Oil
Chicken fatMayonnaise
Clarified butter
MCT Oil
Cocoa ButterNon-hydrogenated Lard
Coconut ButterOlive Oil
Coconut OilPeanut Oil
Duck FatRed Palm Oil
Extra Virgin Olive OilSesame Oil
GheeWalnut Oil
List of foods to eat on a Ketogenic Diet #lowcarb #keto #LCHF #lowcarbalpha
List of foods to eat on a Ketogenic Diet

Nuts and Seeds

With the exception of peanuts, which are legumes not nuts, pretty much all nuts are good to eat on a ketogenic diet. Some of our favorites are almond, brazil nuts, and cashew nuts.

Nuts are higher in omega 6’s than omega 3’s so again limit consumption when possible. Some nuts are also higher in carbs than others so be sure to eye on your portions.

AlmondsPine Nuts
Brazil Nuts
Pistachios
CashewsPsyllium Seeds
Chia SeedsPumpkin Seeds
FlaxseedSesame Seeds
HazelnutsSoy Nuts
Hemp SeedsSunflower Seeds
Macadamia NutsWalnuts
Pecan Nuts

Get FREE ACCESS to a Keto Diet Plan and Menu

Nut Butter and Flours

When baking or preparing your keto recipes, since regular all purpose flour is a big no-no on keto, you’re going to want to substitute for flours such as almond flour and coconut flour.

There are many alternative flours to choose from which are lower in carbs. You’ll just need to adjust your keto recipes slightly to accommodate them.

Almond ButterMacadamia Butter
Almond FlourMilled Flaxseed
Cashew ButterPeanut Butter
Cocoa ButterSoy Flour
Coconut Butter
Soy Nut Butter
Coconut FlourSunflower Seed Butter
Flax MealTahini
Hazelnut FlourWalnut Butter

Meat, Seafood, and Shellfish

People on keto who have active lifestyles, participate in HIIT or bodybuilding will need extra protein. There are endless foods high in protein you can eat on a keto diet.

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I find it hard hard to resist beef jerky a good keto or protein bar.

Things you need to consider is not to eat too much as it can keep you out of ketosis. Opt for fattier cuts of meat such as chicken thighs over breasts, rib eye steak over sirloin steak and so on.

Processed meats should be avoided as they will have a higher carb content, additives and are less nutrient dense.

Organ meats are not as popular, but they are a good option for you. Choose organic grass-fed animal sources when possible for omega 3 fatty acids.

Avoid factory-farmed animal meats as it will contain much higher amounts of omega 6 fats not to mention they are pumped full of antibiotics, arsenic, and hormones to make them grow faster. Be mindful of foods with added sugar, starches, and preservatives.

BaconGround TurkeyPoultry
BeefHalibutQuail
Beef JerkyHeartRabbit
BisonKidneySalmon
Chicken (all types)KielbasaSardines
ClamsLambSausages
CodLiverScallops
CrabLobsterShrimp
DuckMackerelSteak
GoatMusselsTrout
GooseOystersTuna
Ground BeefPlaiceTurkey
Ground LambPorkVeal
Ground PorkPork ChopsVenison
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Vegetables

On a ketogenic diet vegetables are of great importance, try to limit root vegetables and consume leafy greens which will keep your carb intake low.

If possible choose organic veggies to reduce pesticide exposure, if not there is no problem as they are just as nutritious as each other and the goal here is to get into the keto lifestyle.

While vegetables have carbohydrates, they contain a ton of fiber to aid digestion. Regardless of whether you’re low carb or keto they should be your primary source of vitamins and nutrients, so eat as many leafy greens as you wish.

ArtichokesEndivesPeppers (All Kinds)
ArugulaFennelPumpkin
AsparagusGarlicRadishes
Beet GreensGreen BeansRhubarb
Bok ChoyIceberg LettuceRutabaga
BroccoliJalapeno PepperSauerkraut
Brussels SproutsKaleSeaweed
CabbageKimchiShallots
CarrotsKohlrabiSpaghetti Squash
CauliflowerLeafy GreensSpinach
CeleryLeeksSummer Squash
ChardLettuce (All Varieties)Swiss Chard
Chicory GreensMushroomsTomatoes
ChivesMustard GreensTurnip Greens
Collard GreensNoriWatercress
CucumberOkraYellow Tomatoes
Dandelion GreensOnionsZucchini
EggplantParsley

Dairy Products

Choose full-fat dairy foods over everything here. Never eat low-fat or fat-free products as the fat has just been removed and replaced with sugars and starches. Removing the fat totally changes the consistency and natural taste of the food. Be cautious with dairy since it can be incredibly easy to overeat on in a short space of time and avoid altogether if lactose intolerant.

Blue CheeseHeavy Cream
BrieHeavy Whipping Cream
ButterMascarpone Cheese
Cheddar CheeseMozzarella Cheese
Cottage CheeseParmesan Cheese
Cream CheeseProvolone Cheese
Feta CheeseRicotta
GheeSour Cream
Goat CheeseSwiss Cheese
GoudaUnsweetened Greek Yogurt
Hard and Soft CheesesUnsweetened Plain Yogurt
Milk Kefir
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Drinks and Beverages

Water, water, and more water! While there are many beverages to choose from water wins hands down every time. Staying hydrated on a keto diet is essential to keep your electrolytes in check. Bone broth will be a great help for this!

Limit drinks containing caffeine, all soda pops and of course you want to avoid alcohol on keto. These are diuretics which will just dehydrate you challenging you to maintain hydration. Limit all kinds of milk for coffees, teas, etc. as the carbs will soon add up.

Diet sodas contain artificial sweeteners and aspartame which can have many adverse effects on the body; it’s best to avoid as it can throw you out of ketosis with large amounts.

If possible drink your soda with a bunch of ice to increase your water intake.

Almond MilkGreen Tea
Black TeaHerbal Teas
Broth BrothLemon Juice
Cashew MilkLime Juice
Coconut MilkSeltzer Water
CoffeeSparkling Water
Diet SodasWater
Water Kefir



Fruits

In general, fruits are off boundaries on a keto diet. Small amounts are fine but as the carb content are high make sure you measure amounts eaten. As with vegetables, starchy fruits should be avoided and no fruit juice at all costs!

AvocadoLime
LemonOlive

Small amounts of Fruit:

BlackberriesElderberry
Blueberries
Gooseberries
CherryRaspberry
CranberryStrawberry

Sweeteners and Spices

When starting a ketogenic diet, you will have many sweet cravings; it’s best to avoid all sugary foods as this will be easier for you to adapt to a keto lifestyle. Natural, artificial sweeteners are best if you have a sweet tooth.

ErythritolSucralose
SteviaXylito

Spices can have lots of carbs that you’re not aware of in them so make you’re reading the labels and know what you’re eating. All-purpose seasonings will have added salts and sugars.

Peppers can be high in carbs so watch your portions when adding to chilis and as a dressing for your meals.

Avoid table salt and choose mineral rich salts to replace lost electrolytes such as Himalayan salt or sea salt.

BasilGinger
Black PepperItalian Seasoning
CardamomNutmeg
Cayenne PepperOregano
Chili PowderPaprika
CinnamonParsley
ClovesRosemary
CuminSage
Curry PowderThyme
DillTurmeric
Garam MasalaWhite Pepper

Keto Diet Plan

Try and stick to whole, natural foods whenever possible and don’t overcomplicate things.

If you are just starting LCHF low carb high fat dieting, then there will be times when you cave in and consume high carb or processed foods.

Foods these days are much different to that of 1,000 years ago, even 100 or 50 years ago.

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Your body has been trained to crave the wrong foods for many years, and it may take some getting used to a new diet.

Cooking and preparing all your meals in advance and storing in food containers at home will be of great help.

Not only will it be more healthful and delicious but you’ll be less tempted to snack on high carb sweets, cakes, chocolate, processed foods, etc. It can only take one bite to mess your macros up for the day.

Refer back to this ketogenic diet food list whenever needed.

If you’re going out to restaurants, visiting friends, family and so on, do your best and stick to the basics and eat foods higher in fats whilst reducing your carbs and proteins.

Start checking nutrition labels and information often, so you get the hang of reducing your carbohydrates, as your carb addiction slowly fades you will lose the excess pounds, feel healthier, stronger and more confident.

Following a low-carb high-fat dieting lifestyle requires staple meals you can enjoy on a daily basis. What are your favorite LCHF ketogenic foods?

Is there anything we have missed out on your food list? Let us know your thoughts, comments, and feedback below.

19 thoughts on “Ketogenic Diet Food List

    1. All oats are generally best avoided on keto; you could get away with a very small portion size though with a maximum of 1/2 a cup cooked with water. You’ll need to track your macros well for the rest of the day!

      Reply
    2. No. Those are a high carb.
      In a cup of cooked oatmeal, there’s 27g of carbs only 4g of which are fiber leaving you a net of 23g.
      If you’re doing ketosis, you want 20g or less a day. If you’re weightlifting you can up that to about 30g.

      Reply
  1. Don’t drink poison, B.K.A, diet soda. It will not only throw you out of ketosis but throw you out of satisfactory health as well, no matter what eating plan you choose.

    Reply
  2. Many sites says coconut water is a good option . Why do you do not agre ? Ins’t this sugar in mentioned a natural one ? Why is it harmful if it is a Matheus resorce ?

    Reply
  3. Many sites say coconut water is a good option . Why don’t you agree ? Ins’t this sugar you mentioned a natural one ? Why is it harmful if it is a natiral resorce ?

    Reply
  4. I am liking you site and the information the short time I have been on it. I have seen a lot of things on Ketosis and a Ketosis diet. How creditable is the information that is present on your site.

    Reply
  5. At 10 grams of carb daily I cannot loose weight, the test strips indicate almost no ketones, been doing this for years and does not work for me, why, by the way I am 81.

    Reply
  6. Hello! I do enjoy your site!
    I am doing IF several days/week (16:8) & eat generally 2-3days/week. I am in ketosis days I eat (yesterday 1.8 mmol/L) & barely there to not in ketosis (today 0.4 mmol:L) on IF days, when all I do is drink lots of water & a cup of black coffee.
    I have no side effects people list of flu except I constantly break out in cold sweats. Only started with LCHF diet.
    Can you help me? I’m so frustrated! Thank you.

    Reply
    1. If you have just started a LCHF diet, then your body is just getting used to it.

      It could take a few days before you reach full ketosis during a water and coffee fast while alternatively days you eat.

      As far as cold sweats it could mean many things. Such as sodium, vitamin or mineral deficiency or maybe insulin resistance. You would need to check with your doctor and with blood testing.

      Reply

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