Keto Cheese List – Ultimate Guide Of Low Carb Cheeses & Best Recipes

Keto Cheese List – The ultimate guide of cheeses you can eat on a low carb and ketogenic diet – along with the best recipes to enjoy different types of dairy products.

This keto cheese list outlines the best cheeses and easy ways to include them as part of a low-carb diet lifestyle to help you with weight loss.

You’ll find that keto-friendly cheese is low in net carbs, while having a healthy content of grams of fat and moderate protein, making them perfect to help maintain blood sugar levels instead of foods with higher carb counts. (Source.)

Hard Cheese

There’s a tasty choice of hard cheeses and semi-hard cheese to choose from, including cheddar cheese, Swiss cheese, American cheese, Romano cheese, Gruyere, Emmental and a host of others you’re likely to find at your local grocery store.

Make sure you pick a full-fat cheese option and check the ingredients list carefully when buying grated cheese, because starches and other carbs may be added to stop grated cheese from clumping together in the packaging.

Keto dieters can enjoy hard cheeses in meals that are low in grams of carbs like casserole, a cheesy keto omelette, salad or simply as a snack with almost zero carbs.

Parmesan

While Parmesan is certainly a hard cheese, I believe it deserves a category all on it’s own due to the complex flavor profile that can element any dish to gastronomic heights.

A simple bowl of spinach leaves or low-carb vegetables can be transformed with a sprinkling of Parmesan cheese and drizzle of olive oil like in a Parmesan salad recipe.

Cream Cheese

Now we’ve moved onto the creamy soft cheeses, starting with cream cheese that has a variety of sweet and savory uses.

Of course there’s creamy low carb cheesecake, and you could also make an easy lemon, strawberry or chocolate mousse infused with cream cheese.

Brie

Brie cheese makes an excellent choice for snacking or you can make garlic baked brie for an indulgent keto friendly appetizer.

Blue Cheese

Strong flavored blue cheese can add an interesting flavor profile to a steak salad, soup or as a sauce to enjoy with a low carb meal.

Ricotta and Cottage Cheese

Soft ricotta cheese and cottage cheese can be used as a spread or dip for cucumber or celery slices, in a breakfast scramble or in a sweet dessert like panna cotta, 3 ingredient chocolate mousse or cake.

Goats Cheese

You can enjoy goat cheese made with goat’s milk or sheep cheese varieties made with sheep’s milk in a host of sweet and savory dishes.

With cheesecake and salad being some of my favorite ways to enjoy the semi-soft cheese.

Feta Cheese

Flavorful feta cheese can be chopped or crumbled over salad, soup or a big breakfast shakshuka.

Mascarpone Cheese

Indulgent, creamy mascarpone cheese can be blended with heavy cream to make a light dessert like chocolate mousse or panna cotta, or used to make a creamy, cheesy sauce to enjoy with zucchini noodles.

Best Keto Cheese Video

Here’s the video where I talk you through some of my go to low carb cheese favorites. Hit play below or click here to watch on YouTube.

More Low Carb Diet Inspiration

7 Day Keto ALDI Meal Plan

15 High Protein Snack Ideas

20 Quick Keto Breakfast Ideas

How To Do Lazy Keto

Keto-friendly Foods List

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Can You Eat Cheese on Keto Diet? [The Cheesy Guide]

Most cheeses are low in carbs and high in fat, which is good news when you’re on a keto diet. But there are also some cheeses you need to look out for.

Otherwise, it’s a big thumbs-up to cheese as far as keto is concerned. In fact, this dairy food is a major keto diet staple.

If you need help choosing the best cheeses to add to your keto meal plan, read this quick keto cheese guide covering the top keto diet cheeses.

Are all cheeses low in carbs?

Cheese is a dairy product made from curdled milk, usually cow’s milk, but goat’s and sheep’s milk are also frequently used in cheesemaking. There are roughly a dozen cheese varieties in the world, with thousands of subcategories, so you definitely won’t feel any shortage of options.

Cheese is more compact than milk, meaning it is dense in nutrients like fat and protein and low in water content.

But what about its carb content?

• Well, the amount of carbs varies from one cheese to the next. But generally speaking, fresh cheese is higher in carbs than hard, aged cheese.
   
• Cottage cheese, for example, has 3.5g carbs per 100g, while Edam cheese has only 1.4 g of carbs in the same serving size. But, as usual, there are many exceptions to this rule.

To play it safe with carbs in cheese, read the label, go for high-fat cheeses, and limit fresh cheeses since these tend to be low in fat. Also, try to avoid processed cheese like American or Gjetost.

If practical, go for grass-fed products as these are higher in vitamin A, omega-3s, conjugated linoleic acid (CLA), and antioxidants than conventional dairy products [1].

Can I eat cream cheese on keto?

Despite being a fresh cheese, you can enjoy cream cheese on keto. Cream cheese is creamy due to its high-fat content; around 33-65% of cream cheese is fat. Furthermore, a 3.5 oz serving comes with around 4.1g carbohydrates, which isn’t all too bad. 

However, don’t just buy any brand of cream cheese you come across. Go for cream cheeses that list as few ingredients as possible. Some brands may include additives like carob bean gum, natamycin, and whey salt to get a more desirable texture and flavor, but these may not be best for health.

As with most dairy food, keep your intake moderate to stay within your macros. While you can definitely use it as a spread, there are other ways to incorporate cream cheese into a keto diet. Many keto recipes call for cream cheese as a thickening ingredient in place of yogurt, milk, and heavy cream. It’s also used in some smoothies. Here are other ways to use this keto staple.

• Tip 1 – Feel like classic coconut and almond flour pancakes are missing that extra something to make them tender and delicious? Add a1/4 to a 1/2 a bar of cream cheese to a blender along with a tablespoon of butter and your choice of keto-friendly sweetener, blitz until smooth and incorporate with your other pancake ingredients.

• Tip 2 – If you find your meat and veggies dinner plain and boring, but you don’t have time to make a fancy cheese dip, add some cream cheese into bowl and microwave for one to two minutes. Once the cheese is melted, add a bit of keto hot sauce (or a lot if you already destroyed your taste buds) and mix well. Instant perfect spicy cheese dip.
• Tip 3 – When you are just starting with keto, many keto foods may taste bland to you and some food textures can leave you wanting more. Cream cheese is here to save the day by adding bulk and satiating protein to any meal. Think buttercream frosting, cheesecake, cream cheese dip with celery, cream cheese stuffed peppers, cream cheese salami wraps, and the list goes on.

How much cheese is too much cheese?

Yes, cheese is a great addition to your keto diet, but it shouldn’t be at its center.

Cheese is still high in saturated fat. The debate over whether saturated fat is good or bad is still on [2, 3], so it’s best to limit your intake of dairy fat on keto and try to get as much unsaturated fat as possible from fatty fish, nuts, seeds, and vegetable oils.

Two other reasons you need to watch how much cheese you’re eating is carbs and calories. Cheese contains lactose, a type of milk sugar. Cheese is also dense in calories – if you eat too much you won’t be in a calorie deficit, which is crucial in losing weight. To stay within your recommended daily carb and calorie limit, it’s a good idea to go for low-carb cheeses and keep your intake moderate.

But how much cheese exactly is moderate?

​That’s a tough question to answer and depends on your overall diet and the type of cheese. To put things into perspective, here’s the carb breakdown for different cheeses. 

• 3.5 oz cream cheese spread (3.5g carbs)
• 1 cup diced cheddar cheese (1.7g)
• 6 slices mozzarella cheese (3.7g)

This amount totals around 9g carbohydrates. However, you likely won’t be eating that much cheese anyway. All in all, don’t sweat it but also don’t rely on cheese too much on your keto journey. Think of it as an addition to your diet and combine it with healthful foods rich in fiber and micronutrients.

Best keto cheeses

Some cheeses are better than others, at least as far as the keto diet is concerned. Below are some of the best high-fat, low-carb cheeses out there.

1. Mozzarella

Keto friendly: This Italian cheese is keto-approved. It has only 2.2g of net carbs in a 100g serving. It melts easily and its neutral taste pairs well with anything.

​Mozzarella is an Italian cheese traditionally made from the Italian water buffalo’s milk. But the stuff you see in stores is likely made from cow’s milk unless specified.

Mozzarella is a fresh type of cheese with a mild, milky flavor. It is used as a pizza topping, in salads, and casserole dishes.

Despite its high water and low-fat content, mozzarella is low in carbs and can be enjoyed on keto. However, mozzarella has a short shelf life, especially after unpackaging (just a couple of days).

In the United States, low-moisture mozzarella is sold as string cheese and is a popular snack with a long shelf life.

Cheese type: semi-soft, brined
Nutrition per 100g / 3.5oz / 2/3 cup
Calories: 300 Total fat: 22.4g Net carbs: 2.2g Protein: 22.2g

2. Cheddar

Keto friendly: An American favorite that’s also taking over the world, cheddar cheese is definitely keto-friendly at only 1g carbs in a 100g serving. It will also give you a nice dose of protein and the added benefits of calcium.  

Cheddar is a sharp-tasting cheese that originated in England.

It is among the most popular cheeses in the world and is notable for its bright orange color, which it gets from adding annatto, a spice and a food coloring.

Cheddar is exceptionally low in carbs and high in fat while also providing 72% of the RDI (Recommended Daily Intake) of calcium in a 100g serving. If you love meals with a cheesy flavor and stringy texture, then sprinkle cheddar over pizza, chili, cream soup, casseroles, chicken breasts, and other savory meals. It pairs well with Dijon mustard and garlic in many recipes.

Cheese type: semi-hard
Nutrition per 100g / 3.5oz / 2/3 cup
Calories: 403 Total fat: 33g Net carbs: 1.3g  Protein: 25g

3. Gouda

Keto friendly: Gouda is perfectly suitable on keto. It’s low-carb, high-fat, and a mild-tasting substitute for cheddar in recipes.

Gouda is a mild-tasting, yellow cheese originally made by the Dutch. It’s also among the more popular cheeses in the world, right after mozzarella and cheddar.

Depending on how long it was aged, gouda can taste almost neutral to fruity and tangy.

Making gouda involves curdling cultured milk, draining the curd, pressing into circular molds, and soaking in brine.  

The cheese is then dried for a couple of days and let to age for 4 weeks to over a year. Gouda is a melty cheese you can use in place of cheddar, but it’s also really good in keto sandwiches and cold cut platters.

Cheese type: semi-hard, artisan, brined
Nutrition per 100g / 3.5oz / 2/3 cup
Calories: 356 Total fat: 27.4g Net carbs: 2.2g Protein 25g

4. Brie

Keto friendly: At only 0.5g net carbs, you can enjoy this tender cheese any day on a keto diet.

A soft cheese named after Brie, the French region from which it originated. Brie has a pale grayish color and a white-colored mold rind, which is edible.  

While there are many varieties of Brie, Brie de Melun is the most well-known type. This brie has a mild and nutty flavor and a barely-there moldy smell.

Overripe Brie, however, can smell of ammonia, which is also normal. Its texture is incredibly soft and sticky.

Brie can be purchased in a full wheel or as a wheel segment. After opening, you should eat Brie within 1 to 2 days. It can be eaten on a cold platter with vegetables, over toast, wrapped in salami, and added to an omelet. Some also like to melt it in a pan or oven and eat with toast.

Cheese type: soft-ripened, artisan
Nutrition per 100g / 3.5oz / 2/3 cup
Calories: 334 Total fat: 27.7g Net carbs: 0.5g Protein 20.7g

5. Parmesan

Keto friendly: Parmesan can add fat and loads of flavor to any keto meal. It also has antioxidant and anti-inflammatory benefits [4].

Parmigiano-Reggiano, commonly known as Parmesan, is an Italian hard, granular cheese made from unpasteurized cow’s milk.

True Parmesan is a hard cheese with a gritty texture and sharp taste described as fruity, tangy, and nutty.

There are many mock Parmesans and the Italian classic is often confused with Grana Padano.

Parmesan is most popularly used to flavor sauces, soups, salads, and other dishes. It is finely grated and used in small amounts. However, you can also eat it on a cold platter. Parmesan is expensive due to its long ripening (12 months), so most people like to use it sparingly.

Cheese type: hard, artisan
Nutrition per 100g / 3.5oz / 2/3 cup
Calories:431 Total fat:28.6g Net carbs:4.1g Protein:38.5g

6. Cream Cheese

Keto friendly: Cream cheese is keto-friendly when eaten in moderation. Use it to thicken smoothies and cream soups.

Cream cheese is a spreadable, fresh cheese made from a combination of cultured milk and cream.

Most cream cheeses contain additives and stabilizers such as carob bean gum to prevent it from separating. Some brands may also add salt.

Cream cheese has a mild, milky taste and dense, creamy texture, and it is most comparable to Mascarpone. 

It’s popularly used as a spread but also in making dips, cheesecakes, and frosting.

Cheese type: fresh soft, processed
Nutrition per 100g / 3.5oz / 2/3 cup
Calories: 342 Total fat: 34.2g Net carbs: 4.1g Protein 6g

7. Feta Cheese

Keto friendly: Add feta to your keto diet if you want a low-calorie cheese that also comes with health benefits.  

Feta is a Greek cheese made from sheep’s milk or a mixture of sheep’s and goat’s milk.

It is one of the healthiest cheeses on the Planet, rich in probiotics [5] and lower in calories than most cheeses. This Greek treasure contains almost 2%CLA, which is an essential fatty acid

Feta is an aged cheese with a bold, tangy taste. It is a crumbly and sold in small blocks that are kept in brine, often with herbs and spices.  

Feta is a table cheese best when used in salads and pastry. However, you can also grill it and add it to omelets.

Cheese type: soft or firm, brined
Nutrition per 100g / 3.5oz / 2/3 cup
Calories: 264 Total fat: 21.3g Net carbs: 4.1g Protein 14.2g

8. Goat Cheese (Soft)

Keto friendly: This low-carb cheese can help you eat fewer calories on a keto diet. It’s also great for your health.

Goat’s cheese is higher in medium-chain triglycerides (MCTs) than cow’s milk (34%) [6]. This not only gives goat’s cheese its characteristic tart flavor but also keto diet benefits.

Goat’s cheese is also easier to digest, has less lactose, and is less likely to cause allergies [7].

While there are certainly many different goat’s cheeses, most people are familiar with soft goat cheeses like Anthotyro. 

This type is hard, salty, and savory. It is white with a strong smell. Use it to add flavor to pasta and salads.

Cheese type: hard, whey
Nutrition per 100g / 3.5oz / 2/3 cup
Calories: 185 Total fat: 15g Net carbs: 3 g Protein: 9g

9. Blue Cheese

Keto friendly: Blue cheese can make for a great low-carb flavor enhancer. Use it with chicken, cauliflower, keto pasta, and add it to sandwiches

Blue cheese refers to a broad category of cheeses made by adding Penicillium mold to the cheesemaking process.

As the blue mold spreads, the cheese develops a marbled appearance. Blue cheese may develop a characteristic pungent smell due to the presence of smell-producing bacteria.

The oldest ever blue cheese is Gorgonzola. 

The taste of most blue cheeses is sharp, salty, and rich in umami flavor. That’s why blue cheese is a popular flavor-enhancing ingredient in risottos, pasta, cream sauces, chicken, and more. However, it’s also tasty on its own, served alongside salads. 

Cheese type: semi-soft, blue-veined
Nutrition per 100g / 3.5oz / 2/3 cup 
Calories: 353 Total fat: 28.7g Net carbs: 2.3 g Protein: 21.4g

10. Provolone Cheese

Keto friendly: At only 2.1g net carbs, this Italian favorite is suitable on keto. If you like quality cheeses, then add this one to your menu.  

Another Italian cheese on the list is this stretched-curd cheese. It is produced in pear, sausage, or cone shapes, all 4 to 6 inches long.

Provolone comes into two types: sweet and picante (similar to cheddar in taste). The first one is aged 2-3 months, the latter over 4 months.

Provolone cheese is a good source of protein and calcium. It’s also high in sodium, which is a good thing when you’re on a keto diet.

It’s mostly served as a table cheese with bread and wine. However, it can be baked and added to savory meals.

Cheese type: semi-hard, artisan
Nutrition per 100g / 3.5oz / 2/3 cup
Calories: 351 Total fat: 26.6g Net carbs: 2.1g Protein 25.6g

11. Swiss Cheese

Keto friendly: Swiss cheese has slightly more carbs than other aged cheeses. Eat it as a snack or add thin slices to keto sandwiches.

Swiss cheese is a generic name for several types of related cheese. But it most commonly refers to Swiss Emmental, a shiny, pale yellow cheese with large holes.

The texture is gummy and the flavor mild but savory. If you like a flavorful Swiss cheese, go for the ones with holes.

Swiss cheese is a rindless cheese. It is also eaten as a table cheese and pairs well with salami, olives, and crudités. It can also be used for fondues and in baking.

Cheese type: hard, artisan
Nutrition per 100g / 3. 5oz / 2/3 cup
Calories: 380 Total fat: 27.8g Net carbs: 5.4g Protein: 27g

Alex Reed

Alex is the founder of Bodyketosis, an author, low-carb enthusiast, and a recovering chubby guy who reclaimed his health using the ketogenic lifestyle. The need for the keto life began after his aunt and cousin were diagnosed with type 2 diabetes and he was next in line. Through personal experience and extensive scientific research, Alex offers insightful tips for everything keto.

What cheeses are suitable for keto?

Keto cheese list:

• blue cheese.
• Bri.
• Camembert.
• cheddar.
• chevrey.
• Colby Jack.
• cottage cheese.
• cream cheese.

Therefore, is pepperjack cheese healthy?

While it may contain fat, is also an excellent source of calcium and a good source of high quality protein and phosphorus, nutrients needed to build healthy and strong bones.

Also, how many eggs per day on a keto diet?

You must eat at least six whole eggs a day . Eggs should be, if possible, local, pasture. You should stop eating three hours before bed.

Besides, what is dirty keto? Contains processed foods

Dirty keto is also referred to as lazy keto because it allows for highly processed and packaged foods. It is popular with people who want to achieve ketosis without spending a lot of time preparing a clean keto meal.

Also, what is a dirty keto diet?

What is pure or dirty keto? If you are on a clean diet, this means you avoid processed foods, whereas a dirty keto diet is a diet that is not so much whole foods as aims to stick to only the macronutrient ratio – that is, the ratio of fats, proteins and carbohydrates – diets.

What is the healthiest cheese?

Here are 9 of the healthiest types of cheese.

1. Mozzarella. Mozzarella is a soft white cheese with a high moisture content. …
2. Blue cheese. Blue cheese is made from cow’s, goat’s or sheep’s milk cultured with the mold Penicillium (10). …
3. Feta. Share on Pinterest. …
4. Curd. …
5. Ricotta. …
6. Parmesan. …
7. Swiss. …
8. Cheddar.

Contents

What is the best cheese for weight loss?

4 cheeses that fit into your weight loss plan

• Mascarpone is in every tiramisu and cannoli recipe, but it can be used as a paste instead of butter. …
• Cottage cheese is an excellent protein addition to any diet. …
• Feta cheese is full of vitamins and minerals.

Which cheeses are the most harmful?

Unhealthy cheeses

• Halloumi cheese. Remember how much of this edible cheese you add to your morning bagel and salads! …
• Goats / Blue cheese. 1 oz. …
• Roquefort cheese. Roquefort is a processed blue cheese with an incredibly high sodium content. …
• Parmesan. …
• Cheddar cheese.

What happens if you don’t eat enough fat on a keto diet?

Fat is very satiating. It is also higher in calories and digests more slowly than other macronutrients. But if you are not gaining enough fat and are not in ketosis because you are eat too much protein , you can leave the body in a state of energy uncertainty.

Keto peanut butter?

Yes . If you eat it in moderation, peanut butter is a keto-friendly and healthy snack to add to your keto diet. The standard ketogenic diet requires net carbohydrate intake to be no more than 50 grams per day.

Can I drink milk on keto?

Those on a keto diet should avoid milk containing moderate or excessive amounts of carbohydrates . For example, any sweetened milk should be avoided, including sweetened versions of keto-friendly milk, as it is high in carbs from added sugar. Here are a few more types of milk to avoid on a keto diet: Cow’s milk.

Is bacon dirty keto?

“Dirty” keto, as some call it, version of the fast food keto diet, loaded with high-fat, low-carb processed foods. Dirty keto foods include beef jerky, sliced ​​fatty cheese, bacon cheeseburgers, and egg muffins (keep buns and bread).

Can I eat unlimited cheese on keto?

(Just remember: Cheese is not “unrestricted” on the keto diet because it still contains calories and carbs; it’s also high in saturated fat, which, according to the American Heart Association, is less good for the heart than unsaturated fats.)

How many pounds a week should you lose on a keto diet?

Depending on your height and the weight you carry, this weight loss may vary. Oddly enough, people report losses within the first week from anywhere. 1 lb (0.5 kg) to 10 lb (5 kg) or more . The bigger you are, the more weight you will lose after starting keto.

Can I lose weight by eating cheese?

Cheese. If you’re counting calories, don’t count cheese. One study suggests including calcium -rich low-fat dairy products in low-calorie food can help you lose some weight and also protect bone health.

Which cheeses should I avoid?

Potentially dangerous cheeses include:

• Brie.
• Camembert.
• feta.
• Roquefort.
• fresh cheese.
• queso blanco.
• Panela.

What is the healthiest food in the world?

Here are some of the healthiest ones:

• Broccoli. Broccoli is high in fiber, calcium, potassium, folic acid, and phytonutrients. …
• Apples. Apples are a great source of antioxidants that fight free radicals. …
• Calais. …
• Blueberry. …
• Avocado. …
• Leafy green vegetables. .. .
• Sweet potato.

Should I stop eating cheese to lose weight?

If some of the excess calories you are consuming come from dairy products, avoiding those foods right away will help you lose weight. If cheese is your problem, you can lose weight with avoid cheese – as long as you do not replace it with other products, you will consume fewer calories. »

How can I get rid of belly fat?

20 effective tips to lose belly fat (science-backed)

1. Eat plenty of soluble fibre. …
2. Avoid foods containing trans fats. …
3. Do not drink too much alcohol. …
4. Eat a high protein diet. …
5. Reduce your stress levels. …
6. Do not eat too much sweet food. …
7. Do aerobic exercise (cardio)…
8. Reduce the amount of carbohydrates, especially refined ones.

What is the best bread for weight loss?

Multi-grain bread has barley, wheat, oats, corn, buckwheat, millet and flax seeds. It is rich in fiber and other beneficial nutrients. All this makes it ideal for weight loss. It keeps you feeling full longer and thus prevents overeating.

What 3 foods should not be eaten?

Refined grains have practically received any of the nutrients processed from them.
…
AVOID: Refined grains

• White flour.
• Bread.
• Macaroni.
• Fig.
• Baking.
• Eateries.
• Breakfast cereal.

Why can’t you eat cheese?

Cheese is an excellent source of protein and calcium, but is often high in saturated fat and salt. This means that overeating can lead to high cholesterol and high blood pressure , increasing the risk of cardiovascular disease (CVD).

Is blue cheese healthy?

Blue Cheese is rich in nutrients and provides many noticeable health benefits. For example, blue cheese contains a high calcium content – even compared to other types of cheese. One ounce of blue cheese contains 150 mg of calcium.

Editors. 18 – Last updated. 13 days ago – Authors. 4

Complete List of Keto Foods

Want to know what foods to eat on a ketogenic diet? In this article, you will find a complete list of foods with illustrations showing permitted and prohibited types of foods.

OK:

Allowed foods for the keto diet

Eat real low-carb foods such as meat, fish, eggs, vegetables, and natural fats such as butter and olive oil. Stick to foods with less than 5% carbs.

Don’t:

Keto Prohibited Foods

Here’s what you shouldn’t eat on a ketogenic diet – foods high in sugar and starch. As you know, these foods are high in carbohydrates.

Drinks

Drink water, coffee, tea or red wine (small allowed). Learn more in the guide to keto drinks in a separate article.

Keto Food Details

Meat

Meat

Raw meat is low in carbs and suitable for the keto diet, grass-fed organic meat may be even more beneficial. Keep in mind that the keto diet is high in fat, not protein, so you don’t need a huge amount of meat. Excess protein (more than your body needs) is converted to glucose, making it difficult for the body to enter a state of ketosis, so portions of meat should be small. Please note that processed meats (sausage, sausages, canned meats, ham, meatballs) are high in carbohydrates and should be avoided.

Fish and seafood

Fish

Fish and seafood are ideal for a ketogenic diet, especially oily fish such as salmon. However, avoid breading as it contains carbohydrates. Caught wild fish is best (scientific study).

Eggs

Eggs

Eggs on a keto diet are suitable for consumption in any form – boiled, scrambled eggs, scrambled eggs. Buying organic or pasture eggs may be the healthiest option.

Oils and sauces

Don’t be afraid to eat fat on a keto diet, most of the calories on a ketogenic diet should come from fat. You will most likely get most of your fats from natural sources such as meat, fish, and eggs. However, use oil in cooking as well: butter or coconut oil, you can add a lot of olive oil to salads. Sauces with a fat content are allowed, such as Béarnais or garlic sauces. Read our separate extensive article: fats on a keto diet, sauces and oils: what can you do?

Don’t be afraid to eat fat on a keto diet (scientific study).

Vegetables

Vegetables are a great and tasty fat option for a ketogenic diet, either fresh or frozen. Choose vegetables that grow above ground (here you can find out why), especially leafy and green foods: cauliflower, cabbage, avocado, broccoli and zucchini. You can fry vegetables in butter, then add them to a salad dressed with olive oil. Vegetables add more variety, flavor, and color to your keto meals. Many people start eating more vegetables after being introduced to the keto diet, as vegetables replace pasta, rice, and potatoes. Also Read: Top 10 Ways to Eat More Fat on a Keto Diet

Dairy

Butter, high-fat cheese are good for a keto diet, high-fat yoghurts can be eaten in moderation. Heavy cream is good for cooking. Avoid drinking milk as it contains a lot of milk sugar (one glass of milk = 15 grams of carbohydrates), but you can add a small serving of milk to your coffee. Be sure to avoid caffe lattes (18 grams of carbs). Also avoid low-fat yogurts because they often contain a lot of added sugar. Be aware that regularly snacking on cheese when you’re not hungry is a common mistake that can slow down your weight loss process.

Nuts

Nuts can be eaten in moderation on a keto diet, but be careful when using nuts as a snack, as it’s very easy to eat more than you need to be satisfied. Also keep in mind that cashews are relatively high in carbohydrates, pecans, walnuts, coconut, almonds, hazelnuts, macadamia nuts are best. Read our separate extensive article: nuts on a keto diet: what can you do?

Berries

On a keto diet, low fructose berries are acceptable in moderation. Berries with whipped cream are a popular keto dessert. Read our separate extensive article: fruits and berries on keto: what can you do?

Spices and seasonings

Spices

You can always: apple cider vinegar, Ceylon cinnamon, cilantro, cocoa powder, coconut amino acids (if there is no intolerance), ginger, mustard, oregano, parsley, rosemary, sea salt, thyme, turmeric, vanilla in pods.

Beware of added sugar and high glycemic sweeteners found in pre-packaged spice or seasoning mixes. Carefully study the composition of such seasonings, they should not contain additives such as sugar, milk powder, potato or corn starch, or monosodium glutamate. By the way, you can prepare any ready-made seasoning mixture with the same success yourself. Table salt often contains unlisted fillers and anti-caking/caking agents, so sea or Himalayan pink salt is the best choice.

Drinks

• Water is the most basic drink on the keto diet, you can drink regular boiled or sparkling water. You can add natural flavors such as sliced ​​cucumbers, lemons, or limes to your drink with water. If you’re experiencing headaches or “keto flu” symptoms, add some salt to your water.
• Coffee – no added sugar, you can add a small amount of milk or cream. To get extra energy from fats, add butter or coconut oil to your coffee, check out our Bronecoff recipe. Please note: if weight loss slows down, reduce the amount of cream and butter in your coffee.
• Tea is a good drink on the keto diet, be it black, green, mint or herbal tea – feel free to drink a variety of teas. Sugar should not be added to tea.
• Bone Broth – Hearty, nutritious and easy to make, homemade bone broth is a great drink on a ketogenic diet. Add some butter to the broth for extra energy.

Read our separate extensive article: Keto Drinks Ranked from Best to Worst

For special occasions

You decide whether to use the following products or not. By eating the foods below, your weight loss may slow down a bit.

Alcohol: dry wine (dry red or white wine), champagne, whiskey, brandy, vodka and sugar-free cocktails are best. Read our separate extensive article: what kind of alcohol can be on a keto diet?

Dark Chocolate : A small piece of dark chocolate with more than 70% cocoa will definitely not hurt you. Try making a dish with a small portion of grated 85% chocolate on top of berries and whipped cream. Read our separate extensive article: snacks and snacks on keto: what can you do?

List of prohibited foods on the ketogenic diet

Sugar is strictly prohibited on the keto diet. Avoid sugary sodas (Coca-Cola, Pepsi, Sprite, Fanta), fruit juices, sports drinks, and “vitamin water”. Avoid sweets: candies, cakes, cookies, chocolate bars, donuts, ice cream and breakfast cereal. Read food labels for sugar content, especially in sauces, condiments, and drinks. Honey and various syrups are also sugars. Ideally, try to avoid or limit artificial sweeteners

Starch. On a keto diet, you can not eat foods containing starch – bread, pasta, rice, potatoes, chips, porridge, muesli, and so on. Avoid whole grains. Vegetable legumes in the form of grains or beans (peas, beans, soybeans, lentils) and in the form of green pods (green beans, peas) contain a lot of carbohydrates. Small quantities of certain root vegetables (other than potatoes) may be acceptable.

Beer0075 is categorically not suitable for keto diet.

Fruits contain a lot of sugar and are not suitable for consumption on a ketogenic diet, treat fruits as negatively as candy. Learn more about fruits in a separate article.

Margarine is a commercially produced simulated butter with a very high omega-6 fat content. We advise you to avoid margarine on a keto diet, it has no obvious health benefits. In addition, many people believe that margarine tastes worse than butter. A high content of omega-6 can cause asthma, allergies, inflammatory diseases (scientific study).

Eat natural food!

Focus on good quality minimally processed natural foods! Ideally, the products you buy should not even contain a list of ingredients, or this list should be short.

Industrially unprocessed natural food is what our ancestors ate for millions of years, and what the human body has evolved to adapt to. Processed foods, such as refined carbohydrates, increase the rate of absorption and decrease the amount of nutrients in the food. Thus, it turns out unnatural food for our body. And thus, there is a risk of side effects for health.

How low-carb is the keto diet?

Keto is a low carb diet, not a no carb diet. So how many carbs can you eat in a day? It is allowed to use from zero carbohydrates to 100 grams per day. For maximum weight loss effect it is recommended to stay below 20 grams per day . Below are three examples of what a plate of food might look like depending on how many carbs you eat per day.

Type of plate with food depending on the amount of carbohydrates in grams

How much fat should I eat on a keto diet?

There are two main sources of energy in the body: carbohydrates and fats. Remove most carbohydrates and the body will switch to burning fat for energy. Fat burning comes from your body’s fat stores and fat from your food (such as butter or olive oil). How Much Fat Should You Eat? It is necessary to focus on your well-being and evaluate the satisfaction of your feeling of hunger. Eating too much fat leads to slower weight loss, but if you eat too little fat, you will feel tired and hungry. Take as much fat as you need to feel good. Also Read: Top 10 Ways to Eat More Fat on a Keto Diet

Can you be a vegetarian on a keto diet?

Yes. You can follow a vegetarian, low-carb keto diet if you eat eggs and dairy products (lacto-ovo vegetarianism).

Is it possible to avoid dairy products on a keto diet?

Of course. You don’t need to eat dairy to successfully follow a keto diet, although dairy can help add flavor and variety to your diet.