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A ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to shift the body into a state of ketosis, where it primarily burns fat for energy instead of carbohydrates. Here are some foods that you can eat on a keto diet:

  1. Healthy Fats:
    • Avocado
    • Avocado oil
    • Coconut oil
    • Olive oil
    • Ghee (clarified butter)
    • Grass-fed butter
    • MCT oil (medium-chain triglycerides)
  2. Protein Sources:
    • Lean meats (e.g., chicken, turkey, beef, pork)
    • Fatty fish (e.g., salmon, sardines, mackerel)
    • Eggs
    • Tofu or tempeh (for vegetarians and vegans)
    • High-quality protein powders (e.g., whey protein, collagen peptides)
  3. Low-Carb Vegetables:
    • Spinach
    • Kale
    • Broccoli
    • Cauliflower
    • Zucchini
    • Bell peppers
    • Asparagus
    • Brussels sprouts
    • Green beans
    • Cabbage
  4. Nuts and Seeds (in moderation):
    • Almonds
    • Walnuts
    • Pecans
    • Macadamia nuts
    • Chia seeds
    • Flax seeds
    • Pumpkin seeds
  5. Dairy Products (in moderation):
    • Full-fat Greek yogurt
    • Heavy cream
    • Cheese (e.g., cheddar, mozzarella, cream cheese)
    • Unsweetened almond milk or coconut milk
  6. Keto-Friendly Snacks:
    • Pork rinds
    • Beef jerky (without added sugars)
    • Cheese crisps
    • Olives
    • Dark chocolate with high cocoa content (in moderation)
  7. Keto Sweeteners (in moderation):
    • Stevia
    • Erythritol
    • Monk fruit sweetener
    • Stevia-sweetened chocolate or products
  8. Keto-Friendly Condiments and Sauces:
    • Mayonnaise (preferably made with avocado oil)
    • Mustard
    • Hot sauce (without added sugar)
    • Sugar-free ketchup
    • Salad dressings with healthy fats (e.g., olive oil-based)
  9. Keto Baking Ingredients:
    • Almond flour
    • Coconut flour
    • Psyllium husk powder (for low-carb bread and baking)
    • Xanthan gum (as a thickening agent)
  10. Beverages:
    • Water
    • Herbal tea
    • Coffee (preferably black or with added unsweetened almond milk or coconut milk)

It’s important to note that while these foods are allowed on a keto diet, portion control and monitoring your daily carbohydrate intake are crucial. The goal is to keep your carbohydrate intake very low (usually around 20-50 grams of net carbs per day) to maintain ketosis.

It’s advisable to consult with a healthcare professional or registered dietitian before starting a keto diet to ensure it aligns with your health goals and dietary needs. They can help you create a balanced and sustainable keto meal plan tailored to your specific circumstances.