The keto diet or ketogenic diet is a variation on the classic strict low-carb diet. It’s also
quite close to the Atkins Diet, the South Beach Diet, and the paleo diet.
There’s a wide variety of foods that can be consumed on the keto diet, although the emphasis is on
eating foods that are high in protein and/or high in fat with limited intake of carbohydrates. Of
course, the more varied your diet, the broader your nutrient intake, which can help prevent
deficiencies. Fortunately, most low-carb vegetables are acceptable on keto, and, depending how
strict you’re being, some low-carb fruits are okay too.
Below, will explain what foods you can and can’t eat on the keto diet, but first, let’s quickly go
over how this diet actually works to help you lose weight.
How Does The Keto Diet Work?
In order to explain how the keto diet works to help you lose weight, we need to clarify how the
body uses energy.
There are two basic fuels that can “operate” your body:
• Sugar: from high-carb foods like bread, donuts, cakes,
cookies, pasta, rice, and, potatoes
• Stored Fat
Your body will always try to use sugar for fuel first. This means that if you’re eating a diet
that’s high in foods like doughnuts, cookies, pasta, potatoes, and breads, your body will use the
glucose (sugar) from these foods first and foremost for energy — and you’ll never experience
weight loss.
If there isn’t any sugar in your system, however, your body has to resort to the other option for
fuel: Fat.
When the body runs out of sugar and has to resort to fat for energy, it is put into a state called
ketosis. During this state, stored fat is broken down, and the liver produces molecules called
ketones, which are then used as fuel for the body.
The keto diet emphasizes fat- and protein-rich foods so that the body will be in the state of
ketosis all the time and effectively burning fat all the time.
What Foods Should Be Consumed On The Keto Diet?
One thing to note about the keto diet is that its guidelines and food lists aren’t “set in
stone.” With the Atkins Diet or the South Beach Diet, for example, there are set rules and
guidelines that must be followed. The keto diet, on the other hand, is more of a style of eating.
That is, there are several ways you can do keto.
Still, there are certainly “do” and “don’t” foods on keto. Below, we’ll list and discuss the foods
that are best for keto if you’re doing a fairly strict version of the diet. We’ll also include
recipes in each section to help you start integrating these keto-friendly foods into your
lifestyle.
Following these recommendations will almost certainly help you burn fat, lose weight, and increase
your energy.
Best Keto Diet Foods By Category
Meat
Without a doubt, meat is at the core of the keto diet. It’s the perfect keto food because it’s
naturally high in protein and fat. Plus, nearly all meats have zero carbs.
Combined, these benefits keep you fuller for longer and help speed up your metabolism. Meat gives
you the energy you need to get through your day without making you feel sluggish or drained over
time. Additionally, meats contain essential nutrients such as iron, zinc, and omega-3 fatty acids.
It is especially essential for bone and muscle health.
Keto Friendly Meats
Best
• Beef: Steak, veal, ground beef, roastPork:
• Ham, bacon, ground pork, pork loin, pork, chops, tenderloin
• Poultry: Chicken, turkey, duck, wild game
• Goat & Lamb
• Organ Meats: Kidney, liver, heart, tongue, offal
Acceptable
• Bologna
• Mortadella
Carb & Fat Content Of Popular Meat
Beef Steak, 3 oz. (lean and fat eaten)
• Net Carbs: 0 grams
• Fat: 9.3 grams
Chicken Breast, 4 oz. (boneless, skinless)
• Net Carbs: 3 grams
• Fat: 3.5 grams
Bacon, 2 pan-fried slices
• Net Carbs: 0 grams
• Fat: 9 grams
Pepperoni, 4 slices
• Net Carbs: 1 gram
• Fat: 3.7 grams
Meat Based Keto Recipes
1. Grilled Chicken With Avocado Salsa (Gimme Delicious)
2. Garlic Butter Steak (Life Made Keto)
3. Keto Sheet Pan Pizza (Delish)
4. Keto Bacon Egg and Cheese Bites (Maebells)
5. Leftover Turkey Casserole (That Low Carb Life)
Fish & Seafood
Like meat, fish and seafood are both keto-friendly as well. Both are high in protein, relatively
high-fat, contain just a few (if any) grams of carbs, and provide numerous nutrients. Various
types of fish, especially, provide excellent sources of omega-3 fatty acids, which means they
promote a healthy brain and heart. Fish also contain vitamins like potassium, vitamin B, and
selenium.
Keep in mind that, although certainly low in carbs, shellfish is not quite as keto-friendly as
fatty fish like salmon, tuna, and sardines.
Keto friendly fish and seafood
Best
• Salmon
• Cod
• Tuna
• Haddock
• Halibut
• Sardines
• Flounder
• Mackerel
Acceptable
• Shrimp
• Scallops
• Lobster
• Clams
• Mussels
Carb & Fat Content Of Popular Fish & Seafood
Salmon, 3 oz. portion
• Net Carbs: 0 grams
• Fat: 5.4 grams
Tuna, 6.5 oz. can packed in water and drained
• Net Carbs: 0 grams
• Fat: 1.6 grams
Shrimp, 8 large shrimp, cooked with moist heat
• Net Carbs: 0 grams
• Fat: .5 grams
Fish and Seafood Based Keto Recipes
1. Keto Salmon Cakes (Hey Keto Mama)
2. Keto Tuna Salad (Diabetes Strong)
3. Walnut Crusted Salmon (The Healthy Foodie)
4. Baked Cod (Savory Tooth Low Carb Recipes)
5. Low Carb White Fish Pomodoro (A Spicy Perspective)
Egg & Dairy Products
Eggs are certainly a fitting food for the keto meal plan. This is because they have zero carbs
and are high-protein.
For those who don’t require dairy-free keto foods, dairy products such as grass-fed butter,
various cheeses, and heavy cream can be great on the keto diet too. Dairy products should be
consumed “full fat,” meaning you should opt for whole milk over 2% or 1% and full-fat cheese over
low-fat cheeses.
Keto Friendly Egg & Dairy Foods
Best
• Eggs
• Grass-fed butter
• Heavy cream
• Provolone cheese
• Gouda cheese
• Colby cheese
• Swiss cheese
• Soft cheeses: Cream cheese, goat cheese, blue cheese gouda, brie, buffalo mozzarella, camembert
Acceptable
• Whole milk
• Sour cream
• Mascarpone and ricotta cheeses
• Cottage cheese
•Hard cheeses: Havarti, feta, pepper jack, parmesan, mozzarella
• Greek yogurt
Carb & Fat Content of Eggs and Popular Dairy Foods
Egg, 1 egg
• Net Carbs: .5 grams
• Fat: 5 grams
Provolone cheese, 1 cubic inch
• Net Carbs: .4 grams
• Fat: 4.5 grams
Unsweetened Greek yogurt
• Net Carbs: 7.3 grams
•Fat: 0 grams
Egg and Dairy Based Keto Recipes
1. Keto Breakfast Burrito (Ditch the Carbs)
2. Basic Keto Cheese Crisps (All Recipes)
3. Keto Egg Cups (Life Made Keto)
4. Bulletproof Coffee Recipe With MCT Oil (Wholesome Yum)
5. Keto 4 Ingredient Ice Cream (Chocolate Covered Katie)
Nuts
Nuts are among the healthiest types of foods to enjoy on the keto diet, and they’re especially
satisfying as a keto-friendly on-the-go snack. Just grab a small bag of almonds or a handful of
nut trail mix, and you’ll be as full as you would be eating a sandwich. Nuts provide a plethora of
nutrients. Pecans, for example, can lower your insulin levels, making them great for blood sugar
levels in type 2 diabetics. Chia seeds have anti-inflammatory benefits. And macadamia nuts improve
healthy HDL cholesterol level.
When it comes to keto, however, remember to avoid certain nuts such as cashews. Other nuts are
much better for any type of low-carb diet.
Naturally, a variety of nuts can also be made into nut butters, which are perfect for spreading
onto keto bread, spreading onto celery, or eating alone. Nut butters without added sugar even
contain MCT oil and probiotics, both of which provide energy and help support the metabolism.
Keto Friendly Nuts
Best
• Pecans
• Seeds: Chia seeds, flaxseed, pumpkin seeds
• Brazil nuts
• Hazelnuts
• Walnuts
• Macadamia nuts
• Nut butters (Macadamia nut butter)
Acceptable
• Almonds
• Sunflower seeds
•Pine nuts
Carb & Fat Content of Popular Nuts
Pecans, 19 halves (1 oz.)
• Net Carbs: 3.9 grams
• Fat: 20.4 grams
Flaxseed, 1 Tbsp., whole seeds
• Net Carbs: 3 grams
• Fat: 4.3 grams
Almonds, 23 almonds (1 oz.)
• Net Carbs: 6 grams
• Fat: 14 grams
Nut Based Keto Recipes
1. Vegan Keto Walnut Chili (Abbey’s Kitchen)
2. Keto Nut Bar (Aussie Keto Queen)
3. Keto Chocolate Covered Almonds (The Keto Summit)
4. 3-Ingredient Keto Almond Butter Cups (The Big Man’s World)
5. Easy Almond Butter Fat Bombs (Hey Keto Mama)