The Keto Diet can be confusing especially when you’re not sure what you can eat. It’s more than a “just eat protein”. 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:
- Meat
- Poultry
- Seafood
- Cheese
- Vegetables
- Dairy
- Nuts and Seeds
- Fats
- Drinks
- Fruits
- Condiments
- Vegan Options
Meat
It’s best to go as organic as you can here. Grass-fed meats are healthier and better tasting.
| Alligator | Liverwurst |
| Grass-Fed Ground Beef | New York Steak |
| Roast Beef | Ostrich |
| Bacon | Pastrami |
| Bear | Pheasant |
| Beef Hot Dogs | Pork (chops, loin) |
| Beef or Bison Jerky | Prosciutto |
| Bison (sirloin, ribeye) | Quail |
| Boar | Rabbit |
| Elk | Rattlesnake |
| Emu | Ribeye |
| Filet Mignon | Ribs |
| Goat | Round Steak |
| Goose | Sausage |
| Ham | Sirloin Steak |
| Kangaroo | Spam |
| Kielbasa | Veal |
| Lamb (chops, rack, ground) | Venison |
Poultry
| Cage-free eggs (chicken, duck, goose) |
| Chicken (breast, legs, thigh, wings) |
| Duck |
| Turkey |
| Turkey Bacon |
Seafood
| Bass | Mahi-Mahi |
| Burbot | Mussels |
| Carp | Octopus |
| Caviar | Oysters |
| Clams | Salmon |
| Crab | Sardines |
| Cod | Scallops |
| Flounder | Shrimp |
| Haddock | Sole |
| Halibut | Squid |
| Herring | Tilapia |
| Lobster | Trout |
| Mackerel | Tuna |
Cheese
| American cheese | Gouda |
| Blue Cheese | Mozzarella |
| Cottage cheese | Swiss |
| Cream Cheese | Parmesan |
| Feta | Ricotta |
| Provolone |
Vegetables
| Alfalfa Sprout | Caulifower | Green Bean |
| Artichoke | Celery | Jalapeno |
| Arugula | Chard | Kale |
| Asparagus | Chayote | Mung Beans |
| Avocado | Chicory Greens | Mushrooms |
| Banana Pepper | Chinese Cabbage | Mustard Greens |
| Beets | Coolard Greens | Nori |
| Bok Choy | Cucumber | Okra |
| Broccoli | Eggplant | Onion |
| Broccoli Rabe | Endive | Parsnips |
| Brussels Sprouts | Escarole | Parsley |
| Cabbage | Fennel | Peppers |
| Carrot | Garlic | Potatoes |
| Jicama | Scalion | Tomatoes (red, yellow) |
| Kohlrabi | Show Pea | Turnip |
| Lettuce (iceberg, buterhead, romaine) | Soy Bean | Yams |
| Pumpkin | Spaghetti Squash | Watercress |
| Padicchio | Spinach | Zucchini |
| Radish | Summer Squash | |
| Rutabaga | Tomatillo |
Dairy
| Almond Milk |
| Butter |
| Cheese (see above section) |
| Coconut Cream |
| Coconut Milk |
| Greek Yogurt |
| Unsweetened Plain Yogurt |
| Whipped Cream |
Nuts and Seeds
| Almonds (including butter, flour) | Pecans |
| Brazil Nuts | Pili Nuts |
| Cashews (including butter) | Pine Nuts |
| Chia Seeds | Pistachios |
| Coconut (including flour, oil) | Pumpkin Seeds |
| Flax Seeds | Sesame Seeds |
| Hazlenuts | Sunflower Seeds (including butter, flower) |
| Hemp Seeds | Tahini |
| Macadamia Nuts (including butter, oil) |
Fats
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 |
| Cocoa Butter | Mayonnaise |
| Coconut Oil | Olive Oil |
| Flax Seed Oil | Palm Oil |
| Ghee | Peanut Oil |
| Grape Seed Oil | Pumpkin Seed Oil |
| Grass Fed Butter | Tallow |
| Tea Seed Oil | Walnut Oil |
Drinks
| Water |
| Unsweetened black coffee and tea |
| Bone Broth |
Fruits
| Blackberries | Gooseberries |
| Blueberries | Loganberries |
| Boysenberries | Cantaloupe |
| Cherries | Honeydew Melon |
| Cranberries | Raspberries |
| Currants | Strawberries |
Condiments
| Apple Cider Vinegar |
| Hot Sauce |
| Spices and Herbs: basil, cayenne pepper, cilantro, chili powder, cumin, cinnamon, lemon or lime, nutmeg, oregano, parsley, black pepper, rosemary, salt, thyme, cilantro |
| Unsweetened Mustard |
Vegan options
If you’re a vegan, you can still go on the Keto diet. Below are your options:
| Natto |
| Soy Milk |
| Tempeh |
| Tofu (firm, silken, soft) |
| Tofu bacon and sausage |
| Vegan Cheese |
| Vegan Burger |
Read Also: Double Cream : A Comprehensive Guide
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.
All Grains
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.
Cured Meats
Just because it’s protein doesn’t mean you can eat it. These meats are loaded with sugar.
Processed Foods
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. We also take a look at sucralose and keto here.
Conclusion
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.
If you’re looking for a supplement to take while following a keto diet check out our review of 7-Keto-DHEA Metabolite.
