Keto Foods | What to Eat on the Ketogenic Diet

The Ketogenic Diet is booming. People everywhere are adopting the KETO way of eating for both health and weight loss benefits. This low carb, high fat diet removes sugars and grains and puts the emphasis on organic foods and grass-fed beef. There are a few variations of the diet. Strict Keto includes a daily caloric intake limit, and Lazy keto does not.

In this guide, you’ll find suggested Keto Foods to add to your Meal Plan.

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Meat

  • Beef
  • Chicken
  • Duck
  • Goat
  • Ham
  • Hamburger (Don’t buy the lean meats)
  • Lamb
  • Liver
  • Quail
  • Organs of the Animal
  • Pheasant
  • Pork
  • Steak
  • Turkey
  • Veal
  • Wild Game

? Careful with sauces, spices, and sugars. Pre-packaged meats may contain hidden sugars and spices (such as taco seasoning) can be higher in carbs and may not be as Keto friendly. The more you can prepare from scratch, the better.

Seafood

  • Catfish
  • Clams
  • Cod
  • Crabs
  • Flounder
  • Halibut
  • Lobster
  • Mackerel
  • Mahi-Mahi
  • Mussells
  • Octopus
  • Oysters
  • Salmon
  • Scallops
  • Shellfish
  • Snapper
  • Squid
  • Shrimp
  • Trout
  • Tuna
The best Keto foods will be those higher in fat.

Dairy

  • Aged Cheddar
  • Brie
  • Cheese Varieties
  • Cottage Cheese
  • Cream Cheese
  • Eggs
  • Greek Yogurt
  • Half N Half (Remember to count the carbs)
  • Heavy Cream
  • Mascarpone
  • Mozzarella
  • Mayonnaise
  • Parmesan

Careful with packaged shredded cheese. Although it’s an option that will fit within your macros, it will contain potato starch which is not a Keto friendly item.

Coach Approved! You fry it! It’s like a grilled cheese sandwich!

Fats

  • Animal Fat
  • Avacado Oil
  • Butter
  • Coconut Butter
  • Coconut Oil
  • Ghee
  • Lard
  • Macadamia Oil
  • Mayonnaise
  • MCT Oil
  • Olive Oil
  • Tallow



Fruit

  • Avocado
  • Berries
  • Olives

Vegetables

Many don’t realize that vegetables can carry a lot of carbohydrates. Choosing an appropriate vegetable to accompany your protein is key to maintaining the keto way of eating. Some Keto experts suggest not counting your vegetable carbs in your daily carb count. This is a personal choice and should be tested to measure results.

Although the following vegetables are on the approved list, keep your eye on the total carb count if you are including vegetables in your macros.

? Choose Vegetables that grow above ground

  • Arugula
  • Artichoke Hearts
  • Asparagus (A top “go to” Keto Vegetable)
  • Bamboo Shoots
  • Bean Sprouts
  • Bell Pepper
  • Bok Choi
  • Broccoli
  • Brussel Sprouts
  • Cabbage (Red and White)
  • Carrots
  • Cauliflower
  • Celeriac
  • Celery
  • Cucumber
  • Eggplant
  • Fennel
  • Garlic
  • Ginger
  • Green Beans
  • Kale
  • Kohlrabi
  • Jalapeno Pepper
  • Leeks
  • Mushrooms
  • Mustard Greens
  • Nopales
  • Okra
  • Onion
  • Pumpkin
  • Radish
  • Rutabaga
  • Snow Peas
  • Spinach (Cooked spinach is very high in Potassium)
  • Swiss Chard
  • Tomato
  • Turnips
  • Watercress
  • Zucchini

Nuts and Seeds

  • Macadamia Nuts
  • Brazil Nuts
  • Pecans
  • Almonds
  • Hazelnuts

Baking ingredients

  • Almond Flour
  • Coconut Flour
  • Chia Seed Meal
  • Flaxseed Meal
  • Unsweetened Coconut

Beverages

  • Almond Milk
  • Broth
  • Coconut Milk
  • Coffee
  • Tea
  • Water

? Can you have diet soda and alcohol? The answer is yes if they fit in your macros and if you are willing to take the sacrifice of side effects. For example, alcohol will probably stall your weight loss for a few days. And if you drink frequently, you may not see results that other see on the program who are not partaking in alcohol.

Keto Diet Foods
About Lori Ballen Keto Coach
Lori Ballen, who shed 45 pounds herself in 4 months on the Ketogenic Diet, is a Keto Coach helping others like her get healthy, feel younger, and lose weight.

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