Keto Replacements | Eat This Not That

When on the ketogenic diet, there are a variety of foods that you do not want to consume. A common question is, “what are the popular keto replacements for these foods?” We’ve broken those down for you below.

Fats

Eat This:

Not That:

  • Margarine
  • Trans fats (except the ones naturally occurring in meat)
  • Corn oil
  • Canola oil
  • Vegetable oil
  • Safflower oil
  • Sunflower poil
  • Mayonnaise

Protein

Eat This:

  • Pasteurized eggs
  • Grass-fed fatty cuts of beef like ribeye steaks and 85/15 or 80/20 ground beef
  • Uncured center-cut bacon
  • Wild caught fatty fish and seafood like salmon and shrimp
  • Organic fatty cuts of pork (such as pork shoulder or pork chops)
  • Free-range chicken with skin: chicken thighs, drumsticks, wings

Not That:

  • Sausages
  • Meat covered/mixed with breadcrumbs
  • Hot dogs
  • Processed lunch meats
  • Soy
  • Whey protein isolate

Dairy

Only eat dairy if you can tolerate it. Make sure to not exceed 4oz daily.

Eat This:

  • Full fat, organic dairy products
  • Heavy whipping cream
  • Sour cream
  • Cream cheese
  • Mascarpone
  • Cheese (hard, soft, bleu)

Not That:

  • Low fat/fat free dairy products
  • Yogurts
  • Cottage cheese
  • Cow’s milk

Vegetables

Eat This:

  • Swiss chard
  • Bok choy
  • Spinach
  • Lettuce
  • Endive
  • Radicchio
  • Dark leaf kale
  • Radishes
  • Celery
  • Asparagus
  • Cucumber
  • Zucchini

Not That:

  • Potatoes
  • Parsnip
  • Beets
  • Carrots
  • Corn
  • Sugar snap peas

Fruit

Eat This:

  • Avocado
  • Blackberries
  • Strawberries
  • Blueberries and Raspberries are OK in certain recipes

Not That:

  • All other fruit

Nuts and Seeds

Eat This:

Not That:

  • Cashews
  • Pistachios
  • Chestnuts

Flours and Grains

Eat This:

Not That:

  • All grains (even “whole grains”)
  • Quinoa
  • Rice
  • Barley
  • Millet
  • Wheat flours/wheat gluten
  • Beans and legumes

Beverages and Milk Alternatives

Eat This:

Not That:

  • Soda
  • Juice

Sweeteners and Baking Supplies

Not That:

  • Table sugar
  • High-fructose corn syrup
  • Agave syrup
  • Maple syrup
  • Honey
  • Fructose
  • Equal
  • Aspartame
  • Acesulfame
  • Sucralose
  • Saccharin
  • Sweet & Low
  • Splenda

Booze

You want to try and avoid this altogether, as it is a major weight-loss staller.

Eat This:

  • Dry red wine
  • Spirits

Not That:

  • Beer
  • Sweet wines
  • Sugary cocktails

Other

Eat This:

  • Pork rinds
  • Broth/bouillon (NOT low-sodium)
  • Rao’s or another low carb, sugar free tomato sauce

Not That:

  • “Low fat”, “low carb”, and “zero carb” products (Atkins bars/products)
  • Processed foods containing carrageenan, MSG and sulfites.
Keto Diet Explained
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.
One Comment
  1. This is a VERY helpful list!

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