The Keto Diet can be confusing especially when you’re not sure what you can eat. It’s more than a “just eat protein” diet. It’s also not a no-carb diet. When followed properly, the Keto Diet can help you lose weight and stay healthy.
Below is a list of foods that can be eaten while on the Keto Diet:
- Nuts and Seeds
- Vegan Options
It’s best to go as organic as you can here. Grass-fed meats are healthier and better tasting.
|Grass-Fed Ground Beef||New York Steak|
|Beef Hot Dogs||Pork (chops, loin)|
|Beef or Bison Jerky||Prosciutto|
|Bison (sirloin, ribeye)||Quail|
|Lamb (chops, rack, ground)||Venison|
|Cage-free eggs (chicken, duck, goose)|
|Chicken (breast, legs, thigh, wings)|
|Alfalfa Sprout||Caulifower||Green Bean|
|Banana Pepper||Chinese Cabbage||Mustard Greens|
|Jicama||Scalion||Tomatoes (red, yellow)|
|Lettuce (iceberg, buterhead, romaine)||Soy Bean||Yams|
|Cheese (see above section)|
|Unsweetened Plain Yogurt|
Nuts and Seeds
|Almonds (including butter, flour)||Pecans|
|Brazil Nuts||Pili Nuts|
|Cashews (including butter)||Pine Nuts|
|Coconut (including flour, oil)||Pumpkin Seeds|
|Flax Seeds||Sesame Seeds|
|Hazlenuts||Sunflower Seeds (including butter, flower)|
|Macadamia Nuts (including butter, oil)|
Fat is what will be providing you with energy. High amounts of healthy fats – up to 80% of your total calories – should come from these sources:
|Animal Fats||Hemp Seed Oil|
|Almond Oil||MCT Oil|
|Almond Butter||Macadamia Oil|
|Avocado Oil||Macadamia Butter|
|Coconut Oil||Olive Oil|
|Flax Seed Oil||Palm Oil|
|Grape Seed Oil||Pumpkin Seed Oil|
|Grass Fed Butter||Tallow|
|Tea Seed Oil||Walnut Oil|
|Unsweetened black coffee and tea|
|Apple Cider Vinegar|
|Spices and Herbs:
basil, cayenne pepper, cilantro, chili powder, cumin, cinnamon, lemon or lime, nutmeg, oregano, parsley, black pepper, rosemary, salt, thyme, cilantro
If you’re a vegan, you can still go on the Keto diet. Below are your options:
|Tofu (firm, silken, soft)|
|Tofu bacon and sausage|
What NOT To Eat On A Keto Diet
Now that you know what you can eat on a keto diet, it’s important to know what to stay away from.
Wheat, oats, rice (white, brown, etc.), quinoa, couscous, pilaf, etc. Also corn and anything containing corn such as popcorn, tortillas, grits, polenta, and corn meal. And anything made with flour even if it’s “healthy” – so no breaded stuff either.
Just because it’s protein doesn’t mean you can eat it. These meats are loaded with sugar.
Such as: junk food, all candy, desserts, cereals, granola bars, canned or boxed foods, and prepackaged meals. Vegetable oils and margarine are also processed. Anything containing artificial sweeteners, dyes, or flavors.
Beverages With Sweeteners and Calories
This one’s easy. No soda, alcohol, or fruit juices. Some might argue the alcohol so it would be a personal call for you.
Store-bought glazes and sauces. These are loaded with sugar and made with cornstarch or flour for thickening.
The Keto Diet does not have to be daunting. All you need is commitment and consistency. You also need to plan so you don’t get caught off guard and have to cheat.