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Ketogenic carb list: Ketogenic Diet 101: A Beginner’s Guide

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Low Carb & Keto Food List (Printable PDF)

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I’m so excited to be sharing this low carb & keto food list with you today! I’ve been working on this for months. I wanted to make sure that I don’t miss anything and have the most accurate information. The nutrition information and carb counts for this list of keto foods came straight from the USDA Food Composition Database.

If you’re just getting started, make sure to also check my full guide about how to start a low carb or keto diet and calculate your macros using the low carb keto macro calculator. (Also, read up on keto flu symptoms and remedies so that you can avoid that hurdle.)

And if you want everything done for you, check out the weekly low carb keto meal plan app – it’s free to try it!

Over at our low carb & keto support group, people starting out with low carb or keto often ask about what foods they can eat. The truth is, a low carb or keto diet doesn’t have to be restrictive. There are plenty of options for what you can have, and you don’t have to feel deprived.

You can find my best low carb recipes in the recipe index here, but I thought it would also be helpful to create a complete low carb and keto food list for you.

After all, not everything you eat has to be a recipe. There are lots of easy low carb meals that don’t really even need a recipe at all. And, having a keto food list with everything in one place is so convenient.

So, here it is! The ultimate keto low carb food list. It’s divided into categories for convenience, and you can see the serving size and net carb count for each food. The servings are listed by both weight and unit, so you can decide what is easier for you to use.

If you want a low carb food list printable, I have you covered! I know this is something a lot of people have been asking for. Or if you want a shorter list of what to buy the first time you’re at the store shopping for keto, check out this keto grocery list as well.

So, I created a keto food list PDF version, too. That one even has little icons to help you identify which foods to double check for added sugar, and icons for foods under 1 gram net carbs, under 5 grams net carbs, or under 10 grams net carbs.

I offer my low carb food list printable for free to my email subscribers – and I promise no spam or strings attached. If you want the keto food list PDF, just fill out the form below and I’ll email it to you right away:

Otherwise, you can come back to this page anytime to see the keto food list online. The nice thing about this website version is that it’s searchable and sortable. And of course, it’s mobile device friendly, too. Yay!

You can use this low carb food list whether you are keto or low carb. It applies to both. If you are following stricter keto, you can skip some of the items having higher carb counts. Enjoy!

Reader Favorite Recipes

The recipe card is below! Readers that made this also viewed these recipes:

Low Carb Leafy Greens

Leafy greens are the primary vegetables in a low carb diet. They are filling, packed with fiber and nutrients, and very low in both carbs and calories.

Food Serving size Net carbs (g)
Arugula 1 cup (20g) 0.4
Beet greens 1 cup (38g) 0.2
Bibb lettuce 1 cup (55g) 0.6
Bok choy 1 cup (70g) 0.8
Broccoli rabe 1 cup (40g) 0.0
Butter lettuce 1 cup (42g) 0.5
Cabbage 1 cup (89g) 3.0
Chard 1 cup (36g) 0.8
Collard greens 1 cup (256g) 0.5
Endive 1 cup (50g) 0.1
Iceberg lettuce 1 cup (57g) 1.2
Kale 1 cup (67g) 3.4
Mustard greens 1 cup (56g) 0.8
Spinach 1 cup (30g) 0.4
Sprouts 1 cup (33g) 2.3
Romaine 1 cup (47g) 0.6
Watercress 1 cup (34g) 0.2

Low Carb Vegetables

Most vegetables are great for a low carb diet, with a few exceptions. This list includes a range from moderate to very low carb vegetables.

Learn more about keto vegetables here, including the best ones to eat, recipes, and which ones to avoid.

Serving size volumes vary depending on produce size and chopping style, if any. For exact measurement, go by weight.

Food Serving size Net carbs (g)
Artichokes 1/2 cup (84g) 5.2
Asparagus 1 cup (134g) 2.4
Bamboo shoots 1 cup (151g) 4.6
Bell peppers 1 cup (92g) 3.6
Broccoli 1 cup (91g) 3.6
Brussels sprouts 1 cup (88g) 4.6
Cauliflower 1 cup (107g) 3.2
Celeriac 1/2 cup (78g) 5.8
Celery 1 cup (101g) 1.4
Chili peppers 1 pepper (1.4g) 1
Cucumbers 1/2 cup (52g) 1.6
Eggplant 1 cup (82g) 2.3
Fennel 1 cup (87g) 3.7
Garlic 1 clove (3g) 0.9
Green beans 1 cup (100g) 4.3
Jalapeno peppers 1 pepper (14g) 0.5
Jicama 1 cup (130g) 5.1
Kelp noodles 4 oz. (113 g) 0
Leeks 1/2 cup (45g) 5.5
Mushrooms 1 cup (86g) 2.2
Okra 1 cup (100g) 4.3
Onions 1/2 cup (58g) 4.3
Poblano peppers 1 pepper 1.9
Pickles 1 large (135g) 1.9
Pumpkins 1 cup (116g) 6.9
Radishes 1 cup (116g) 2
Rhubarb 1 cup (122g) 2
Rutabagas 1 cup (140g) 8.9
Scallions (green onions) 1 cup (100g) 4.7
Shallots 1 cup (10g) 1.4
Shirataki noodles 1 cup 0
Snow peas 1 cup (98g) 4.9
Spaghetti squash 1 cup (101g) 5.5
Turnips 1 cup (130g) 6.1
Zucchini 1 cup (113g) 2.4
Yellow squash 1 cup (113g) 2.6

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Low Carb Fruits

You can enjoy fruit in moderation on a low carb or keto diet. The following low carb fruits list includes the best ones to choose. Avoid high-sugar tropical fruits.

Serving size volumes vary depending on produce size and chopping style, if any. For exact measurement, go by weight.

Food Serving size Net carbs (g)
Avocados 1/2 fruit (100g) 1.8
Raspberries 1/2 cup (61.5g) 3.3
Blueberries 1/2 cup (74g) 8.9
Blackberries 1/2 cup (72g) 3.1
Coconuts, flesh 1/2 cup (40g) 2.5
Cranberries 1/2 cup (55g) 4.6
Currants 1/2 cup (56g) 5.3
Strawberries 1/2 cup (76g) 4.3
Lemons 1 lemon (58g) 3.8
Limes 1 lime (67g) 5.2
Olives 1/2 cup (67g) 2.2
Tomatoes 1 cup (180g) 4.8
Watermelon 1/2 cup (76g) 5.5

Low Carb Fats

Healthy fats are crucial in a low carb & keto foods list! They keep you full and satisfied. If you are keto, they also help you stay in ketosis.

All pure fats/oils are 0 carb, but it’s recommended to avoid soy, corn, canola, “vegetable”, and cottonseed oils. These are usually GMO and highly processed.

When choosing fats for cooking, consider the smoke point to avoid exposure to carcinogens. Avocado oil and refined coconut oil have some of the highest smoke points. Any extra virgin oil, like extra virgin olive oil, will have a lower smoke point.

Food Serving size Net carbs (g)
Avocado oil 1 tbsp (14g) 0
Butter 1 tbsp (15g) 0
Cocoa butter 1 tbsp (13.6g) 0
Coconut oil 1 tbsp (13.6g) 0
Ghee 1 tbsp (13g) 0
Lard, other animal fats 1 tbsp (12.8g) 0
MCT oil 1 tbsp (14.5g) 0
Olive oil 1 tbsp (13.5g) 0
Other nut & seed oils 1 tbsp (~13.5g) 0

Low Carb Meat & Poultry

Meat and poultry is the main source of protein on a low carb or keto diet. Especially for keto, choose fattier cuts of meat when you can. Grass fed, pasture raised meat and poultry is the healthiest choice, if possible.

Food Serving size Net carbs (g)
Bacon & sausage 4 oz (113g) 0
Beef – ground, steak, roast, veal 4 oz (113g) 0
Deli meats – beef, chicken, turkey, ham, etc. (no sugar added) 4 oz (113g) 0-1.7
Game meats – bison, venison, etc. 4 oz (113g) 0
Lamb – ground, chops, etc. 4 oz (113g) 0
Liver & other organ meats 4 oz (113g) 0-4.4
Pork – ground, chops, loin, ham, etc. 4 oz (113g) 0
Poultry – chicken, turkey, duck, quail, etc. 4 oz (113g) 0

Low Carb Seafood

Fish and seafood are great sources of protein. Fish also provides an excellent source of healthy omega-3 fats. Watch for carbs in shellfish, which can be a little higher in carbs than other protein types.

Food Serving size Net carbs (g)
Fish – cod, flounder, halibut, mahi-mahi, salmon, sardines, sea bass, snapper, tilapia, trout, tuna, etc. 4 oz (113g) 0
Shellfish – clams, crab, lobster, mussels, oysters, scallops, shrimp, squid, etc. 4 oz (113g) 0-3

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Low Carb Dairy & Eggs

For those that can tolerate dairy, it makes a great addition to a low carb keto food list. Choose full-fat dairy over fat-free or low-fat, which is higher in carbs.

Coconut cream is not dairy, but makes a great substitute and is included here. It’s thick and creamy, and often works instead of heavy cream, yogurt or even sour cream in recipes.

Eggs are also not dairy, but are listed in this section for convenience. They are found in the dairy section of the grocery store, but you can still enjoy them if you are dairy-free.

Food Serving size Net carbs (g)
Cheeses, all kinds – blue, brie, cheddar, dubliner, feta, goat, gouda, gorgonzola, gruyere, jack, mozzarella, parmesan, swiss, etc. 1 oz (28g) 0-1.5
Coconut cream 1 tbsp (15g) 1.7
Cream cheese 1 tbsp (14.5g) 0.8
Eggs 1 egg (56g) 0
Half & half 1 tbsp (15g) 0.7
Heavy cream 1 tbsp(15g) 0.4
Mascarpone cheese 2 tbsp (28g) 0.6
Sour cream 1 tbsp (12g) 0.6
Whole milk Greek yogurt 1 cup (100g) 9.7
Whole milk cottage cheese 1/2 cup (105g) 7.1
Whole milk ricotta cheese 1/2 cup (62g) 3.7

Low Carb Nuts & Seeds

Enjoy nuts and seeds in moderation on a keto or low carb diet. They can be easy to overendulge on, so portion control is important. Still, they make great snacks or additions to keto recipes.

Food Serving size Net carbs (g)
Almond butter 2 tbsp (32g) 2.7
Almonds 1/4 cup (28g) 3
Brazil nuts 1/4 cup (33g) 1.4
Chia seeds 1 oz (28.35g) 2.1
Coconut flakes 3 tbsp (22.5g) 3
Flax seeds 2 tbsp (20.6g) 0.4
Hazelnuts 1/4 cup (34g) 2.3
Hemp seeds 3 tbsp (30g) 1.4
Macadamia nuts 1/4 cup (33g) 1.7
Other nut butters – hazelnut, macadamia, pecan, walnut, etc. 2 tbsp (~32g) 0.5-3
Peanut butter 2 tbsp (32g) 4
Peanuts 1/4 cup (36g) 4.7
Pecans 1/4 cup (36g) 1
Pine nuts 1/4 cup (36g) 3.2
Pistachios 1/4 cup (31g) 5
Poppy seeds 1 tbsp (8.8g) 0.8
Pumpkin seeds 1/4 cup (32g) 3
Sesame seeds 1 tbsp (9g) 1
Sunflower seed butter 2 tbsp (32g) 5.7
Sunflower seeds 1/4 cup (11.5g) 1.3
Walnuts 1/4 cup (30g) 2

Low Carb Beverages

Whenever possible, drink water! It is by far the best beverage. You can change it up by adding lemons or cucumber slices.

That being said, there are other options that should be included in any complete low carb food list. Almond and coconut milk make great low carb alternatives to dairy milk that is high in carbs. Coffee and tea are perfectly fine, too.

Drinking alcohol can stall weight loss, but is okay to enjoy in moderation. Skip the fruity, sugar-laden drinks and beer; stick to either hard alcohol and dry wines.

Food Serving size Net carbs (g)
Almond milk, unsweetened 1 cup (240ml) 1.5
Broth – chicken, beef, bone 1 cup (241g) 0-0.9
Broth – vegetable 1 cup (221g) 2
Coconut milk, canned, unsweetened 1/2 cup (113g) 3.2
Coconut milk, carton, unsweetened 1 cup (240ml) 1
Coffee 1 cup (248g) 0.5
Hard liquor 1 fl. oz (27.8g) 0
Tea 1 cup (237g) 0
Water 1 cup (235ml) 0
Wine, red or white, dry 5 fl. oz (147g) 3.1-3.7

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Low Carb Sweeteners

Here at Wholesome Yum, we recommend only natural low carb sweeteners. Artificial sweeteners are more likely to spike insulin and have less known long-term effects. For a more detailed look at low carb or keto sweeteners, see my low carb sweetener guide & conversion chart.

All the sweeteners in this list have 0 net carbs, because they either do not get absorbed or do not metabolize well. Serving sizes can vary by brand, depending on blend/concentration.

Food Serving size Net carbs (g)
Allulose 1 tsp (4g) 0
Chicory root 1/2 cup (45g) 0
Erythritol 1 tsp (4g) 0
Monk fruit 1 tsp (4g) 0
Stevia 1 tsp (4g) 0
Xylitol 1 tsp (4g) 0

Low Carb Flours & Baking

Who says you can’t enjoy baked goods on a low carb or keto diet? You can! Of course, they are still best in moderation, but it’s definitely doable and can help you stay on track.

Below is a list of common low carb flours and baking staples, such as thickeners and extracts. Always check labels to make sure no sugar or artificial additives are included.

Learning to bake with low carb flours takes time, because they behave differently from traditional wheat flour. Get started by following tried and true recipes. I have lots of low carb dessert recipes for you to try!

Food Serving size Net carbs (g)
Almond flour 1/4 cup (28g) 2
Cocoa/cacao powder 1 tbsp (5.4g) 1.1
Coconut flour 2 tbsp (14g) 2
Hazelnut flour 1/4 cup (28g) 2
Macadamia nut flour 1/4 cup (28g) 2.9
Peanut flour 1/4 cup (15g) 2.8
Flax seed meal (plain or golden) 2 tbsp (11g) 0
Gelatin 1 tbsp (7g) 0
Glucomannan 1/2 tsp (2g) 0
Protein powder(whey,
collagen, etc.), unsweetened
1 scoop (~30g) 0
Pork rinds 1/2 oz (14g) 0
Psyllium husk powder 1 tsp (4g) 0
Pure extracts – vanilla, fruit 1 tsp (4.2g) 0.1
Sunflower seed meal 1/4 cup (28g) 4
Chocolate, unsweetened
baker’s or w/sweeteners above
1 oz (29g) 2.9-3.4
Xanthan gum 1/2 tsp (0.7g) 0

Low Carb Herbs

All fresh herbs can be used as part of a keto or low carb diet. They are one of the best ways to add flavor to any dish!

Carbs listed below are based on *fresh* herbs, chopped. If using dried herbs, the conversion is 3:1. That is, 1 tbsp fresh = 1 tsp dried.

Food Serving size Net carbs (g)
Basil 2 tbsp (5.3g) 0
Bay leaves 1 tbsp (0.6g) 0.3
Chives 1 tbsp (3g) 0.1
Cilantro 1 tbsp (1g) 0.1
Dill 1 tbsp (0.6g) 0.1
Marjoram 1 tbsp (0.6g) 0.2
Mint 1 tbsp (1.6g) 0.1
Oregano 1 tbsp (3g) 0.3
Parsley 1 tbsp (3.8g) 0.1
Rosemary 1 tbsp (1.7g) 0.2
Sage 1 tbsp (0.7g) 0.1
Savory 1 tbsp (1.4g) 0.4
Tarragon 1 tbsp (0.6g) 2.1
Thyme 1 tbsp (2.4g) 1.2

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Low Carb Spices & Seasonings

Including spices and seasonings in your food makes it a lot more interesting. Most spices and seasonings are keto and low carb friendly, but watch for added ingredients. Some spices or mixes add cornstarch or sugar, so you will want to avoid those. Most seasoning mixes can be made at home without the weird ingredients.

Food Serving size Net carbs (g)
Allspice, ground 1 tsp (1.9g) 1
Black pepper 1 tsp (2.3g) 0.9
Cardamom 1 tsp (2g) 0.8
Cayenne pepper 1/4 tsp (0.5g) 0.2
Celery seed 1 tsp (2g) 0.6
Chili powder 1 tbsp (8g) 1.2
Cinnamon, ground 1 tsp (2.6g) 0.7
Cloves, ground 1 tsp (2.1g) 0.7
Cream of tartar 1 tsp (3g) 1.8
Cumin, ground 1 tsp (2.8g) 0.4
Curry powder 1 tsp (2g) 0
Fennel seed 1 tbsp (5.8g) 0.7
Garlic powder 1 tsp (3.1g) 2
Ginger, ground 1 tsp (1.8g) 1
Mustard, ground 1 tsp (2g) 0.4
Nutmeg, ground 1 tsp (2.2g) 0.6
Onion powder 1 tsp (2.4g) 1.5
Paprika (regular or smoked) 1 tsp (2.3g) 0.4
Red pepper, crushed 1 tsp (2g) 0
Salt (sea salt, Himalayan, etc.) 1 tsp (6g) 0
Turmeric 1 tsp (3g) 1.3

Low Carb Condiments

There are plenty of condiments that you can enjoy as part of your keto food list. Just watch for added sugar where you might not expect it, and skip high-sugar ones like pre-made ketchup or sweet dressings.

For any store bought items below, the numbers are based on those without added sugar. If possible, it’s better to make your own using low carb ingredients, and sugar-free or no sweetener.

Food Serving size Net carbs (g)
Chimichurri sauce 1 tbsp 1
Coconut aminos 1 tbsp (15ml) 6
Dressings, oil or vinaigrette 2 tbsp (~30g) 2-3
Dressings, creamy (ranch, blue cheese, Caesar, etc.) 2 tbsp (~30g) 0-2
Horseradish 1 tsp (5.6g) 0.5
Hot sauce (sriracha, buffalo, red pepper sauce, etc.) 1 tsp (6.5g) 0.1
Lemon juice, lime juice 2 tbsp (31g) 0.7/2.5
Marinara sauce 1/2 cup (132g) 7.4
Mayonnaise 1 tbsp (13.8g) 0.1
Mustard 1 tsp (5g) 0.1
Pesto sauce 1/4 cup (61g) 2.8
Salsa 2 tbsp (36g) 1.7
Vinegar – white, apple cider 1 tbsp (15ml) 0
Vinegar – balsamic 1 tbsp (16g) 2.7

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Keto Diet Food Grocery List

The rumors are true: You can eat bacon on the keto diet.

That seems to be a sticking point for prospective dieters—and for good reason. The ketogenic diet is heralded as one of the strictest eating plans around, but the fact that greasy, fatty strips of meat get a stamp of approval makes it feel sorta-kinda doable.

Keto For Carb Lovers: 100+ Amazing Low-Carb, High-Fat Recipes

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The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you’ve gotta do the obvious: eat a whole lot of fat and little to no carbs. It’s restrictive, but if you hack the the system just right, you can still create surprisingly delicious food—like taquitos and cookie dough bites. (These are our favorite keto recipes, by the way.)

This list is your ultimate guide to everything you can and can’t eat when you go keto—plus the foods you’re allowed to spring for every once in a while. Keep it with you everywhere you go: to the grocery store, to restaurants, to book club.

Note this: When it comes to keto-approved foods, you don’t have to spend an arm and a leg. Yes, it’s suggested your meats are either grass-fed or cage-free and your seafood wild-caught. For produce, organic is recommended. That said, you will not mess up your chances of achieving ketosis by purchasing farmed or non-organic foods. Do what best fits your budget and goals.

And fyi, Regina Georges of the world: Go for the butter. It’s not a carb.

Allie Folino


PROTEIN


Jeremy Woodhouse/Carl Kravats/Claudia Totir/LauriPattersonGetty Images

*Look for wild-caught and grass-fed protein sources.

Always:

  • Bacon
  • Fatty fish (salmon, sardines, mackerel)
  • Low-carb shellfish (shrimp, crab, lobster)
  • Poultry (dark meat)
  • Beef
  • Lamb
  • Pork
  • Bison
  • Organ meat (liver, tongue, tripe)
  • Full-fat dairy (butter, cream, yogurt)
  • Cheese

    Sometimes:

    • Poultry (white meat)
    • Uncured meats (salami, pepperoni, prosciutto, and cold cuts)
    • Whey protein powder
    • Low-fat milk
    • Almond milk
    • Tofu
    • Pasture-raised eggs
    • Greek yogurt
    • Edamame

      Never:

      • Breaded meat
      • Chickpeas
      • Peas (except for sugar snap and snow peas)

        VEGETABLES


        vkuslandia/DronG/istetianaGetty Images

        *Look for low-carb, organic vegetables.

        Always:

        • Leafy greens (spinach, kale, arugula, romaine, Swiss chard, mustard greens, collard greens)
        • Bell peppers
        • Bok choy
        • Asparagus
        • Cauliflower
        • Broccoli rabe
        • Celery
        • Mushrooms
        • Sprouts (alfalfa, bean)
        • Cucumbers
        • Radishes
        • Summer squash (zucchini, yellow)
        • Avocado

          Sometimes:

          • Carrots
          • Onions
          • Eggplant
          • Broccoli
          • Ginger
          • Brussels sprouts
          • Spaghetti Squash
          • Artichokes
          • Jicama
          • Fennel

            Never:

            • Sweet potatoes
            • Potatoes
            • Leek
            • Corn
            • Beets
            • Winter squash (butternut, pumpkin)

              FRUITS


              Helaine Weide/Ann Cutting/Natasha BreenGetty Images

              *Look for low-carb, organic fruit.

              Sometimes:

              • Blueberries
              • Strawberries
              • Raspberries
              • Blackberries
              • Kiwi
              • Rhubarb
              • Coconut meat
              • Lemon juice
              • Lime juice
              • Honeydew
              • Tomatoes
              • Olives (black, green)

                Never:

                • Dried fruit
                • Plums
                • Cranberries
                • Apples
                • Pears
                • Grapes
                • Bananas
                • Oranges
                • Pineapple
                • Apricots
                • Mango
                • Cherries
                • Papaya

                  GRAINS AND LEGUMES


                  Philippe Desnerck/James and James/key05Getty Images

                  Sometimes:

                    Never:

                    • Lentils
                    • Black beans
                    • Kidney beans
                    • Lima beans
                    • Navy beans
                    • Pinto beans
                    • Quinoa
                    • Farro
                    • Wheat
                    • Oats
                    • Popcorn
                    • Rye
                    • Rice (white, brown, wild)
                    • Pasta

                      FATS


                      manoa/Kristin Duvall/ Supaporn ManbunsomGetty Images

                      Always:

                      • Avocado oil
                      • Brain octane oil
                      • Coconut oil
                      • Fish oil
                      • MCT oil
                      • Olive oil
                      • Cocoa butter
                      • Avocado
                      • Walnuts
                      • Chia seeds
                      • Flax seeds
                      • Pecans
                      • Pine nuts
                      • Macadamia nuts
                      • Hazelnuts
                      • Full-fat dairy (butter, cream, yogurt)

                        Sometimes:

                        • Nut butters (almond, pecan, hazelnut)
                        • Pistachios
                        • Brazil nuts
                        • Sunflower seeds
                        • Pumpkin seeds
                        • Sesame seeds

                          Never:

                          • Sunflower oil
                          • Canola oil
                          • Margarine
                          • Cashews

                            HERBS, SPICES, AND CONDIMENTS


                            Regine Mahaux/Rick Gayle/annick vanderschelden photographyGetty Images

                            Always:

                            • Salt
                            • Pepper
                            • Cumin
                            • Basil
                            • Cayenne
                            • Dill
                            • Cilantro
                            • Parsley
                            • Rosemary
                            • Thyme
                            • Paprika
                            • Full-fat mayonnaise
                            • Ranch
                            • Musatard

                              Sometimes:

                              • Garlic powder
                              • Onion powder
                              • Ginger
                              • Oregano
                              • Turmeric
                              • Mustard
                              • Ketchup

                                BEVERAGES


                                Eda Ho/Jose A. Bernat Bacete/krisanapong detraphiphatGetty Images

                                Always:

                                • Bone broth
                                • Herbal tea
                                • Full-fat milk
                                • Water
                                • Seltzer

                                  Sometimes:

                                  • Almond milk
                                  • Low-fat milk
                                  • Alcohol (unflavored liquor, low-carb beer and wine)

                                    Never:

                                    • Soda (unless it’s made with Stevia!)
                                    • Fruit juice

                                      OTHER


                                      Delish/Westend61/DelishGetty Images

                                      Sometimes:

                                      • Dark chocolate (80% or higher)
                                      • Fat bombs
                                      • Low-carb sweeteners (Swerve, Stevia)

                                        Never:

                                        • Sugar (granulated, brown, coconut)
                                        • Honey

                                          Sarah Weinberg
                                          Deputy Editor
                                          Sarah Weinberg is the deputy editor at Delish and has covered food, travel, home, and lifestyle for a number of publications, including Food Network Magazine and Country Living.

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                                          Keto Diet Food List (+ Free PDF): What to Eat and Avoid

                                          The ketogenic diet might seem restrictive but there are hundreds of food variations you can eat once you’re low-carb. All your favorite flavors — from Indian food to Mexican, savory to sweet — are on the approved keto food list.

                                          GET MORE KETO-FRIENDLY RECOMMENDATIONS

                                          Subscribe to the Perfect Keto weekly newsletter to get easy & insanely delicious keto recipes, keto guides & the latest keto trends right in your inbox.

                                          The first few weeks on keto might be a little rough, but once you’re fat-adapted, those cravings will subside and you’ll have plenty of go-to keto meals on your roster.

                                          How to Use This Keto Food List

                                          Use this list so you can easily refer back to it when you’re first starting keto. Remember: try to eat real food and avoid processed food.

                                          How to Shop for Healthy Keto Foods

                                          1. Buy food that was once alive. Foods like fresh pastured meat, wild-caught seafood, organic, low-carb vegetables, and nuts.
                                          2. Stick to the outside ring of the grocery store. The perimeter of the store usually has the fresh, unpackaged foods like meat and vegetables. Avoid those middle shelves to avoid more processed, packaged foods.
                                          3. Look for ingredients you recognize. If you do opt for packaged foods, read the labels. And if you don’t recognize more than 2-3 ingredients, put it back on the shelf.

                                          Check both the nutrition label and ingredients to make sure there aren’t any sneaky carbs, sugars, or fake ingredients that may mess up your hard work and compromise your health.

                                          Fats

                                          When it comes to the keto food list, healthy fats form the cornerstone of the diet. To keep your body in a state of ketosis — breaking down fat instead of carbs for fuel — you have to eat enough fat.

                                          But the quality of your dietary fat matters. There are four categories of fat allowed on the keto diet:

                                          • Saturated fats
                                          • Monounsaturated fats (MUFAs)
                                          • Polyunsaturated fats (PUFAs), which includes omega-3s

                                          Keep in mind that you want a good balance of omega-3s and omega-6s to support overall health, including proper nerve and brain function, and reduce the risk for heart disease, Alzheimer’s disease, and Type 2 diabetes.

                                          Too much omega-6 fatty acids can be inflammatory, so avoid sources of high omega-6s, such as grains and vegetable oils like corn oil or sunflower oil. Focus mostly on omega-3s from fish like trout, salmon, and sardines or take a high-quality fish oil supplement like krill oil. Also, be mindful of nuts and seeds because they do contain some carbs, especially pistachios and almonds.

                                          Fats and Oils

                                          The quality of your dietary fat on keto makes a huge difference in the results you’ll see. It’s essential to learn which sources of fat are really considered healthy and safe to eat on keto. We covered this in great detail in this guide.

                                          Saturated fat has been shown to improve HDL and LDL cholesterol levels — both the good and bad cholesterol markers — and it can also fortify bone density and support your immune system and hormones.

                                          Saturated fats include:

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                                          When you whip up a few keto recipes, you’ll probably be cooking with one of the items listed above. These fats are solid at room temperature while monounsaturated and polyunsaturated fatty acids remain a liquid at room temperature. Monounsaturated fats have been shown to improve insulin resistance and cholesterol, as well as reduce abdominal fat and your risk for heart disease[*].

                                          The best sources of monounsaturated fats include:

                                          Polyunsaturated fats are also found in similar sources like:

                                          • Nuts and seeds such as walnuts, flaxseeds, chia seeds, sunflower, and pumpkin seeds
                                          • Flax oil, sesame oil, fish oil, and krill oil
                                          • Fatty fish like trout, mackerel, salmon, and tuna

                                          Check out the chart for a visual of the healthy fats and oils on the keto food list:

                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Butter or ghee 1 tablespoon (14.2g) 102 0.12g 11.5g 0g 0g 0g
                                          Lard/Dripping 1 tablespoon (12.8g) 115 0g 12.8g 0g 0g 0g
                                          Mayonnaise 1 tablespoon (13.8g) 94 0.13g 10.33g 0.08g 0g 0.08g
                                          Coconut Oil 1 tablespoon (13.6g) 121 0g 13.47g 0g 0g 0g
                                          Coconut butter 1 tablespoon (16g) 105 1g 10.5g 4g 2.5g 1.5g
                                          Flaxseed oil 1 tablespoon (13.6g) 120 0.01g 13.6g 0g 0g 0g
                                          Olive oil 1 tablespoon (13.5g) 119 0g 13.5g 0g 0g 0g
                                          Sesame seed oil 1 tablespoon (13.6g) 120 0g 13.6g 0g 0g 0g
                                          MCT oil 1 tablespoon/15 mL 130 0g 14g 0g 0g 0g
                                          MCT powder 1 scoop (10g) 70 0.5g 7g 1g 1g 0g
                                          Walnut oil 1 tablespoon (13.6g) 120 0g 13.6 0g 0g 0g

                                          Fats and Oils to Avoid

                                          Just because you’re following a ketogenic diet doesn’t mean you should indulge in every fat you come across. All fats are not created equal.

                                          Steer clear of these unhealthy fats:

                                          #1: Hydrogenated and partially hydrogenated oils. These fats are found in packaged foods. They increase inflammation and your risk of developing heart disease, cancer, and high cholesterol.

                                          If you’re relying on packaged foods to get you through keto, check the label and ditch any foods with these.

                                          #2: Highly processed vegetable oils. Corn oil, peanut oil, canola oil, soybean oil, sunflower, and grapeseed oil are all fats that sound healthier than they actually are. These veggie oils are detrimental to your health and could be to blame for your keto plateau, because they:

                                          1. Are usually made with genetically modified seeds that are potential allergens.
                                          2. Are cooked well above their smoke point, which makes the oils go rancid. This puts you at risk of developing certain cancers, obesity, and depression.
                                          3. Leave fatty deposits in your body which can lead to heart attacks and premature death.
                                          4. Contain higher amounts of omega-6 fatty acids and contribute to chronic inflammation in your body.

                                          These oils should be removed entirely from your diet, not just eaten in moderation. To learn more about why that is, listen to this podcast episode or check out this guide.

                                          Nuts and Seeds

                                          Another easy and satisfying way to sneak more healthy fats into your diet is to reach for raw nuts and seeds. As mentioned in this guide, these nutritional powerhouses are loaded with essential nutrients like magnesium, selenium, and manganese. Nuts and seeds can improve your brain health, fortify your immune system, and aid with digestion and blood glucose management.

                                          They’re also high in healthy fats, have a moderate amount of protein, and are generally low in carbohydrates, depending on the type you choose. Nuts are also portable, making them one of the best keto-friendly snacks. However, before you run out and stock up enough nuts to last you through winter, you should know that some nuts are better for you than others.

                                          In the context of a keto diet, this means they have more fat and fewer carbs.

                                          These are the top keto nuts and seeds to include on your keto food list:

                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Almonds 23 nuts (28g) 164 6g 14g 6g 3.5g 2.5
                                          Almond butter (w/o salt) 1 tablespoon (16g) 98 3.5g 9g 3g 1.5 1.5
                                          Almond meal/flour 1/4 cup (25g) 150 6g 11g 6g 3g 3g
                                          Brazil nuts 5 nuts (25g) 165 3.5g 17g 3g 2g 1g
                                          Cashews 1/4 cup (28g) 150 4g 12g 10g 1g 9g
                                          Cashew butter (w/o salt) 1 tablespoon (16g) 94 3g 8g 4.5g 0.5g 4g
                                          Coconut (shredded unsweetened) 1/4 cup (20g) 71 1g 7g 3g 2g 1g
                                          Macadamias 6 kernels (14g) 102 1g 11g 2g .2g 0.8g
                                          Macadamia butter 1 tablespoon (14g) 97 2g 10g 2g 1g 1g
                                          Hazelnuts 12 nuts (17g) 106 2.5g 10g 3g 1.5g 1.5g
                                          Pecans 10 halves (14g) 98 1.3g 10g 2g 1.5g 0.5g
                                          Pili nuts 1/4 cup (30g) 210 3g 24g 1g 1g 0g
                                          Pine nuts 2 tablespoons (20g) 148 2.7g 14g 2g 1.3g 0.7g
                                          Pistachios 25 nuts (17.5g) 98 3.5g 8g 5g 2g 3g
                                          Pumpkin seeds (hulled) 1/4 cup (30g) 180 9g 14g 4g 3g 1g
                                          Sesame seeds 2 tablespoons (18g) 103 3.2g 9g 4g 2g 2g
                                          Sunflower seeds (hulled) 1/4 cup (30g) 160 6g 15g 6g 3g 3g
                                          Sunflower seed butter 1 tablespoon (16g) 99 2.8g 9g 4g 1g 3g
                                          Tahini (sesame paste) 1 tablespoon (15g) 89 2.6g 8g 3g 1g 2g
                                          Walnuts 7 halves (14g) 93 2g 9g 2g 1g 1g

                                          Nuts and Seeds to Avoid

                                          Wondering why peanuts and peanut butter didn’t make the approved keto food list? Many people don’t realize peanut butter is not actually made with nuts. Peanuts are technically a legume, which is in the same family as peas, soybeans, and lentils.

                                          While the macro breakdown and monounsaturated fat amount of a serving of peanuts may be similar to other nuts, that’s where their healthy comparison stops.

                                          Most peanut butters are:

                                          1. Packed with unnecessary sugars
                                          2. Loaded with hydrogenated oils (harmful fats)
                                          3. Low in fat and filled with junk as a replacement
                                          4. Hard to digest
                                          5. Covered in pesticides
                                          6. High in oxalates (which prevent proper nutrient absorption and can lead to kidney stones)
                                          7. High in inflammatory omega-6 fatty acids

                                          Rather than getting a dose of fat from this unhealthy nut imposter, try one of these nut butters instead.

                                          For more information on acceptable fats, check out Good Fats vs Bad Fats on the Ketogenic Diet

                                          Keto Diet Foods: Dairy

                                          Most dairy products get the green light on the keto food list, as they typically contain high doses of fat and protein with very few carbs. Just opt for the full-fat version and organic and raw, if possible.

                                          If you don’t have any issues digesting dairy, try these keto-friendly options:

                                          1. Unflavored Greek yogurt, fermented yogurt, and kefir
                                          2. Heavy cream and heavy whipping cream
                                          3. Hard cheeses like blue cheese, gouda, cheddar, and parmesan
                                          4. Semi-hard cheese such as colby, provolone, and Swiss cheese
                                          5. Softer cheeses like mozzarella, brie, muenster, and Monterey Jack
                                          6. Cream cheese, sour cream, mascarpone, creme fraiche, and cottage cheese, which are also fine on a high-fat diet

                                          But for some people, dairy causes stomach bloating and abdominal pain, a condition referred to as lactose intolerance. Lactose intolerance comes from the sugar found in milk. If you are sensitive to dairy products, try following these tips:

                                          • Find hard and long-aged dairy
                                          • Use ghee, a butter alternative without the irritating milk solids
                                          • Get checked for a casein sensitivity to rule out the other common irritant found in dairy
                                          • If you really can’t tolerate dairy, try a non-dairy alternative like unsweetened almond milk or coconut milk
                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Blue cheese 1 oz. (28g) 100 6g 8g 0.7g 0g 0.7g
                                          Brie 1 oz. (28g) 95 6g 8g 0.1g 0g 0.1g
                                          Cheddar or colby 1 oz. (28g) 115 6.5g 9.5g 1g 0g 1g
                                          Cream cheese 2 tablespoons (29g) 100 2g 10g 1.6g 0g 0.6g
                                          Feta 1 oz. (28g) 75 4g 6g 1g 0g 1g
                                          Goat cheese (soft) 1 oz. (28g) 75 5g 6g 0g 0g 0g
                                          Gouda 1 oz. (28g) 100 7g 8g 0.6g 0g 0.6g
                                          Mozzarella (whole milk) 1 oz. (28g) 85 6.3g 6.3g 0.6g 0g 0.6g
                                          Parmesan 1 oz. (28g) 111 10g 7.3g 1g 0g 1g
                                          Swiss 1 oz. (28g) 111 7.6g 9g 0.4g 0g 0.4g
                                          Cottage cheese (2% fat) 1/2 cup (113g) 92 12g 2.5g 5g 0g 5g
                                          Cottage cheese (creamed) 1/2 cup (105g) 103 11.7g 4.5g 3.5g 0g 3.5g
                                          Ricotta (whole milk) 1/2 cup (124g 216 14g 16g 4g 0g 4g
                                          Sour cream 1 tablespoon (12g) 24 0.3g 2.3g 0.6g 0g 0.6g
                                          Yogurt (plain unsweetened/whole milk) 4 oz. (113g) 69 4g 3.7g 5.3 0g 5.3
                                          Heavy whipping cream or double cream (fluid) 1 tablespoon (15g) 51 0.4g 5.4g 0.4g 0g 0.4g
                                          Heavy whipping cream or double cream (whipped) 1/2 cup (60g) 204 1.7g 22g 1.6g 0g 1.6g

                                          Dairy to Avoid

                                          A few dairy products should be avoided due to their high sugar and carb content. For example, a glass of whole milk (which doesn’t have any fat removed) contains 12.8g of carbs per glass. Other dairy you should avoid include:

                                          1. Low-fat, reduced fat, and fat free milk
                                          2. Half and half
                                          3. Evaporated and condensed milk

                                          To learn more about acceptable dairy options, check out this in-depth guide: The Secret to Keto Dairy (And How Keto Can Help Lactose Intolerance)

                                          Keto Diet Foods: Proteins

                                          Protein is a vital component of any diet. Protein fuels your body with essential amino acids, helps regulate organs, and builds muscle and connective tissue.

                                          Ideally, you should consume 0.8 grams of protein per pound of lean body mass (at least). This will prevent muscle loss and help you build essential neurotransmitters and hormones. Some people consume up to 20% of total calories from protein and stay in ketosis.

                                          As with fats, make sure these calories come from healthy sources:

                                          • Choose the highest-quality meat and eggs you can afford
                                          • Pick grass-fed, organic, and pasture-raised options whenever possible
                                          • Look for wild-caught seafood sources
                                          • When it comes to cut, select a fattier cut whenever possible

                                          Here are the best proteins to eat on keto:

                                          • Beef, preferably fattier cuts like steak, veal, roast, and ground beef
                                          • Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
                                          • Pork, including pork loin, tenderloin, chops, ham, bacon, and ground
                                          • Fish, including mackerel, tuna, salmon, sardines, trout, halibut, cod, catfish, and mahi-mahi
                                          • Shellfish, including oysters, clams, crab, mussels, and lobster
                                          • Organ meats, including heart, liver, tongue, kidney, and offal
                                          • Eggs, including deviled, fried, scrambled, and boiled — use the whole egg
                                          • Lamb meat
                                          • Goat meat

                                          To learn more about the benefits of eating grass-fed meat, check out this guide.

                                          Proteins to Avoid

                                          To really excel at keto, it’s not just about adding more fat to your diet; it’s also about removing the junk. Many meats contain additives, artificial ingredients, and unnecessary sugars so you’ll need to eliminate those to improve your health. They include processed and cured meats like pepperoni, salami, hot dogs, and certain jerky.

                                          For more information about protein on keto, check out Is Too Much Protein Bad for Ketosis?

                                          Keto Diet Foods: Carbohydrates

                                          When following keto, you want to get the majority of your carbohydrates from vegetables such as leafy greens (which contain almost no carbs), asparagus, and broccoli, and most other vegetables that grow above ground. Avoid starchy vegetables like potatoes, corn, and parsnips.

                                          The rest of your carbohydrate intake should come from the carbs in nuts and seeds, the small amount in dairy and on occasion, from fruits like berries.

                                          Raw Vegetables

                                          Most vegetables, including leafy greens and cruciferous vegetables, are encouraged on keto. The best options include eating vegetables that grow above the ground, such as:

                                          • Spinach
                                          • Bell peppers
                                          • Lettuce
                                          • Collard greens
                                          • Arugula
                                          • Zucchini
                                          • Cauliflower
                                          • Green and white cabbage
                                          • Cucumbers
                                          • Brussels sprouts
                                          • Eggplant
                                          • Radishes
                                          • Okra
                                          • Celery
                                          • Asparagus
                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Alfalfa sprouts 1/2 cup (43g) 15 1.5g 0g 2g 1g 1g
                                          Artichoke hearts, marinated 4 pieces (64g) 60 0g 6g 4g 2g 2g
                                          Artichoke hearts, canned 1 heart (16g) 15 0g 1.5g 1g 0.5g 0.5g
                                          Arugula 1 cup (20g) 5 0.5g 0g 0.5g 0g 0.5g
                                          Beans, green, snap, string, wax 1/2 cup (50g) 16 1g 0g 3.5g 1.5g 2g
                                          Bok choy (pak choi) 1 cup (70g) 9 1g 0g 1.5g 1g 0.5g
                                          Boston/bibb lettuce 1 cup (55g) 7 1g 0g 1g 1g 0g
                                          Broccoli florets 1/2 cup (36g) 10 1g 0g 2g 1g 1g
                                          Cabbage, green, red, savoy 1/2 cup (60g 8 0.4 0g 2g .9g 1.1g
                                          Cauliflower florets 1/2 cup (54g) 13 1g 0g 3g 1g 2g
                                          Celery 1 stalk (40g) 6 0g 0g 1g 0.5g 0.5g
                                          Chicory greens 1/2 3 0g 0g 1g 0.5g 0.5g
                                          Chinese cabbage (pak-choi) 1/2 cup, shredded (35g) 5 0.5g 0g 1g 0.5g 0.5g
                                          Chives 1 tablespoon (3g) 1 0.1g 0g 0.1g 0.1g 0g
                                          Cucumber (with peel) 1/2 cup, sliced (52g) 8 0.3g 0g 2g 0.3g 1.7g
                                          Daikon radish 1/2 cup (58g) 9 0.4g 0g 2g 1g 1g
                                          Endive 1/2 cup (25g) 4 0.3g 0g 1g 1g 0g
                                          Escarole 1/2 cup (75g) 14 1g 0g 2.3g 2g 0.3g
                                          Fennel, bulb 1/2 cup (44g) 13 0.5g 0g 3g 1g 2g
                                          Greens, mixed 1 cup (36g) 5 0.5g 0g 1g 0.5g 0.5g
                                          Iceberg lettuce 1 cup (72g) 10 0.7g 0g 2g 1g 1g
                                          Jicama 1/2 cup (60g) 23 0.5g 0g 5g 3g 2g
                                          Loose-leaf lettuce 1 cup (57g) 8 0.5g 0g 3g 1g 2g
                                          Mung bean sprouts 1/2 cup (52g) 16 1.5g 0g 3g 1g 2g
                                          Mushrooms, button, fresh 1/2 cup (35g) 8 1g 0g 1g 0.3g 0.7g
                                          Olives, black 5 (19g) 30 0g 3g 1g 0g 1g
                                          Olives, green 5 (14g) 20 0g 2g 0.5g 0.4g 0.1g
                                          Onion 2 tablespoons, chopped (20g) 8 0.2g 0g 2g 0.5g 1.5g
                                          Parsley 1 tablespoon (4g) 1 0.1g 0g 0.2g 0.1g 0.1g
                                          Peppers, green bell 1/2 cup (75g) 15 1g 0g 3.5g 1.5g 2g
                                          Peppers, red bell 1/2 cup (75g) 23 1g 0g 4.5g 1.5g 3g
                                          Radicchio 1/2 cup (20g) 5 0.3g 0g 1g 0.2g 0.8g
                                          Radishes 6 (12g) 2 0g 0g 0.4g 0.2g 0.2g
                                          Romaine lettuce 1 cup (47g) 8 0.5g 0g 1.5g 1g 0.5g
                                          Scallion/green onion 1/4 cup (25g) 8 0.5g 0g 2g 1g 1g
                                          Spinach 1 cup (30g) 7 1g 0g 1g 0.7g 0.3g
                                          Tomato 1 small (90g) 16 1g 0g 3.5g 1g 2.5g
                                          Tomato 1 medium (123g) 22 1g 0.25g 5g 1.5g 3.5g
                                          Tomato, cherry 5 (85g) 15 1g 0.2g 3.3g 1g 2.3g
                                          Watercress 1/2 cup (17g) 2 0.4g 0g 0.2g 0.1g 0.1g

                                          Cooked Vegetables

                                          Cooking your vegetables helps break down the plant matter so their nutrients are easier for your body to absorb and use. You’ll be able to readily use them without forcing your digestion to do all the heavy lifting[*]. This makes certain vegetables easier to digest than in their raw form.

                                          Cooking also gives you the chance to add fat and flavor. A little oil, plus some pink Himalayan salt and pepper, can radically transform a tasteless raw vegetable into something more crave-worthy. In the end, it’s smart to enjoy vegetables both ways.

                                          During the summer, you may want a nice cold salad with spinach, while in the winter sauteed spinach with garlic may sound better.

                                          Check out the Best Vegetables to Eat on a Keto Diet for more information when it comes to eating your veggies.

                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Artichoke 1/2 medium (60g) 32 1.7g 0g 7g 3.5g 3.5g
                                          Asparagus 6 spears (90g) 20 2g 0g 4g 2g 2g
                                          Bamboo shoots, canned, sliced 1/2 cup (66g) 12 1g 0g 2g 1g 1g
                                          Beans, green, wax, string, snap 1/2 cup (63g) 22 1g 0g 5g 2g 3g
                                          Beet greens 1/2 cup (72g 19 2g 0g 4g 2g 2g
                                          Bok choy (pak choi) 1/2 cup (85g) 10 1.3g 0g 1.5g 1g 0.5g
                                          Broccoflower 1/2 cup (34g) 10 1g 0g 2g 1g 1g
                                          Broccoli 1/2 cup (78g) 27 2g 0g 5.5g 2.5g 3g
                                          Broccoli rabe 1/2 cup (85g) 28 3.3g 0.5g 2.7g 2.4g 0.3g
                                          Brussels sprouts 1/4 cup (40g) 14 1g 0g 3g 1g 2g
                                          Cabbage, green 1/2 cup (75g) 17 1g 0g 4g 1.5g 2.5g
                                          Cabbage, red 1/2 cup (75g) 22 1g 0g 5g 2g 3g
                                          Cabbage, savoy 1/2 cup (73g) 17 1.3g 0g 4g 2g 2g
                                          Cardoon 1/2 cup (80g) 18 0.5g 0g 4g 1.5g 2.5g
                                          Cauliflower 1/2 cup (62g) 14 1g 0.3g 2.5g 1.5g 1g
                                          Celery 1/2 cup (75g) 14 0.5g 0g 3g 1.2g 1.8g
                                          Chard, swiss 1/2 cup (88g) 18 2g 0g 3.5g 2g 1.5g
                                          Chayote 1/2 cup (80g) 19 0.5g 0.4g 4g 2g 2g
                                          Collard greens 1/2 cup (95g) 31 2.5g 1g 5.5g 4g 1.5g
                                          Dandelion greens 1/2 cup (53g) 17 1g 0.3g 3.5g 1.5g 2g
                                          Eggplant 1/2 cup (50g) 17 1g 0g 4g 1g 3g
                                          Escarole 1/2 cup (75g) 14 1g 0g 2.3g 2.1g 0.1g
                                          Fennel, bulb 1/2 cup (44g) 13 0.5g 0g 3g 1.5g 1.5g
                                          Hearts of palm 1 heart (33g) 9 1g 0.2g 1.5g 1g 0.5g
                                          Kale 1/2 cup (65g) 18 1g 0g 4g 1.5g 2.5g
                                          Kohlrabi 1/4 cup (41g) 12 1g 0g 3g 0.5g 2.5g
                                          Leeks 1/2 cup (52g) 16 0.5g 0g 4g 0.5g 3.5g
                                          Mushrooms, button 1/4 cup (39g) 11 1g 0g 2g 1g 1g
                                          Mushrooms, shiitake 1/4 cup (36g) 20 0.5g 0g 5g 1g 4g
                                          Mustard greens 1/2 cup (70g) 18 2g 0.3g 3g 1.5g 1.5g
                                          Nopales (cactus pads) 1/2 cup (75g) 11 1g 0g 2.5g 1.5g 1g
                                          Okra 1/2 cup (80g) 18 1.5g 0g 3.5g 2g 1.5g
                                          Onion, yellow; sauteed 1/4 cup (22g) 29 0g 2.5g 2g 0.5g 1.5g
                                          Peppers, green bell; chopped 1/4 cup (29g) 37 0g 3.5g 1g 0.5g 0.5g
                                          Peppers, red bell; chopped 1/4 cup (27g) 35 0.3g 3.5g 2g 0.5g 1.5g
                                          Pumpkin 1/4 cup (61g) 12 0.5g 0g 3g 1g 2g
                                          Sauerkraut 1/2 cup; drained (71g) 13 0.7g 0g 3g 2g 1g
                                          Shallots 2 tablespoons (20g) 14 0.5g 0g 3.5g 0.5g 3g
                                          Spaghetti squash 1/2 cup (78g) 21 0.5g 0g 5g 1g 4g
                                          Spinach 1/2 cup (90g) 21 3g 0g 3g 2g 1g
                                          Summer squash 1/2 cup (90g) 21 1g 0.4g 3.5g 1g 2.5g
                                          Tomato 1/4 cup (60g) 11 0.5g 0g 2.5g 0.5g 2g
                                          Turnips (white), mashed 1/2 cup (115g) 25 1g 0g 6g 2.5g 3.5g
                                          Zucchini 1/2 cup (90g) 14 1g 0.3g 2.5g 1g 1.5g

                                          Fruit

                                          Many new keto dieters are surprised to learn that fruits and fruit juices contain as many grams of carbs and sugar as some desserts. Bananas and apples, two of the most popular fruits in the United States, contain 24g and 20g of net carbs, respectively. That’s your entire carb count for the day in just one fruit!

                                          Fruit should be eaten in small amounts. When you do eat fruits, choose lower-sugar options like these and keep your portions in check:

                                          • Berries like strawberries, raspberries, blueberries, cranberries, and blackberries
                                          • Certain melons
                                          • Cherries
                                          • Avocados
                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Avocado, Hass (Florida) 1/2 fruit (152g) 182 3.5g 15g 12g 8.5g 3.5g
                                          Blackberries, fresh 1/4 cup (36g) 15 0.5g 0.2g 3.5g 2g 4g
                                          Blackberries, frozen 1/4 cup (38g) 24 0.5g 0.2g 6g 2g 4g
                                          Blueberries, frozen 1/4 cup (39g) 20 0.2g 0.3g 5g 1g 4g
                                          Cherries, sour, fresh, w/o pit 1/4 cup (39g) 19 0.4g 0.1g 5g 1g 4g
                                          Cherries, sweet, fresh, w/o pit 1/4 cup (39g) 24 0.4g 0.1g 6g 1g 5g
                                          Cranberries, raw, chopped 1/4 cup (28g) 13 0.1g 0g 3g 1g 2g
                                          Currants, fresh, red and white 1/4 cup (28g) 16 0.4g 0.1g 4g 1g 3g
                                          Gooseberries, raw 1/4 cup (38g) 16 0.3g 0.2g 4g 1.5g 2.5g
                                          Loganberries, frozen 1/4 cup (37g) 20 0.6g 0.1g 5g 2g 3g
                                          Melon, cantaloupe, balls 1/4 cup (44g) 15 0.4g 0.1g 3.5g 0.5g 3g
                                          Melon, honeydew, balls 1/4 cup (44g) 16 0.2g 0.1g 4g 0.5g 3.5g
                                          Melon, balls, frozen 1/4 cup (43g) 14 0.4g 0.1g 3.5g 0.5g 3g
                                          Raspberries, fresh 1/4 cup (31g) 16 0.4g 0.2g 4g 0.5g 3.5g
                                          Raspberries, frozen 1/4 cup (35g) 18 0.4g 0.2g 4g 2g 2g
                                          Strawberries, fresh, sliced 1/4 cup (42g) 13 0.3g 0.2g 3g 1g 2g
                                          Strawberries, frozen 1/4 cup (37g) 13 0.2g 0g 3.5g 1g 2.5g
                                          Strawberry, fresh 1 large (18g) 6 0.1g 0.1g 1.5g 0.5g 1g

                                          Carbohydrates to Avoid

                                          On top of avoiding starchy vegetables and fruits triple packed with sugar, you should also eliminate carbs such as:

                                          • Grains: All wheat (bread, pasta, cereal, etc.), oats, rice, quinoa, barley
                                          • Starchy vegetables including potatoes, sweet potatoes, parsnips, carrots, and turnips
                                          • High-sugar fruits including bananas, mangoes, watermelon, apples and grapes
                                          • Processed foods
                                          • Beans and legumes
                                          • Sweets, candies, and most prepackaged or commercially baked desserts

                                          Whole grain options, like whole wheat bread or pasta for example, don’t raise your blood sugar as much as regular pasta — the difference is around one point — yet they still keep your glucose levels just as elevated.

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                                          Beans can have a similar effect despite being a vegetable instead of a flour-based mixture like pasta or bread. Depending on the variety, a single serving of beans can range from 25g of net carbs all the way up to 46g!

                                          For more information about carbs on keto, check out Carbs on Keto: How to Time Your Carbs To Stay in Ketosis.

                                          Keto Drinks 

                                          While juice and soda may be off the menu on the keto food list, there are other beverages you can sip on besides plain water. These include:

                                          • Water flavored with cucumbers, lemon, or lime
                                          • Collagen or bone broth to give your gut and immune system a boost
                                          • Plain, plant-based milk like almond and hemp milk
                                          • Coffee and tea
                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Broth/bouillon (not low sodium; no added sugar) 1 cup (235g) 27 6.25 0g 0.79 0g 0.79
                                          Club soda 1 can (474g) 0 0g 0g 0g 0g 0g
                                          Caffeinated or decaffeinated coffee 1 cup (237g) 2 0.54g 0.05g 0g 0g 0g
                                          Caffeinated or decaffeinated tea 1 cup (245g) 2 0.54g 0g 0g 0g 0g
                                          Lemon juice (2.5g) and lime juice (2.9g) 1 lemon or lime (48g) 11 0.17g 0.12g 3.31g 0.1g 3;21g
                                          Unsweetened almond milk 1 cup (262g) 39 1.55g 2.88g 1.52g 0g 0g
                                          Unsweetened hemp milk 1 cup (236g) 50 2g 4g 1g 0g 1g

                                          Alcohol Keto Drinks

                                          You don’t have to cut out alcohol from your keto diet, but it does come with a few caveats.

                                          You should know:

                                          1. Alcohol contains empty calories and may cause you to overeat as your inhibitions are lowered, which can lead to weight gain.
                                          2. Alcohol also turns off your body’s ability to burn fat.
                                          3. You may also get drunk faster in keto, and experience a worse hangover, since your body is not running on carbs anymore.

                                          To help you navigate the menu better, check out the chart below to see which alcoholic drinks are the lowest in carbs and calories.

                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Beer (light) 12 oz. (336g) 96 0g 0g 3g 0g 3g
                                          Bourbon 1 oz. (28g) 70 0g 0g 0.03g 0g 0.03g
                                          Champagne 3.5oz. (100g) 87 0.07g 0g 2.9g 0g 2.8g
                                          Gin 1 oz. (28g) 73 0g 0g 0g 0g 0g
                                          Rum 1 oz. (28g) 64 0g 0g 0g 0g 0g
                                          Scotch 1 oz. (28g) 70 0g 0g 0g 0g 0g
                                          Sherry (dry) 2 oz. (57g) 69 0g 0g 0g 0g 0g
                                          Vodka 1 oz. (28g) 64 0g 0g 0g 0g 0g
                                          Wine (red) 5 oz. (140g) 125 0.1g 0g 3.84g 0g 3.84g
                                          Wine (white) 5 oz. (140g) 121 0.1g 0g 3.82g 0g 3.82g

                                          Alcohol to Avoid

                                          Try to avoid these sugary adult drinks on keto:

                                          • Cocktails and mixed drinks like mojitos, mimosas, cosmopolitans, rum and Cokes, Moscow mules, screwdrivers, gin and tonics, and Long Island iced tea.
                                          • Frozen drinks like pina coladas, margaritas, and daiquiris.
                                          • Beers and even non-alcoholic beers may have as much as 17-18g of carbs per drink.
                                          • Sweet wines like riesling, moscato, sherry, and port can each have as many as 20g of carbs per glass.

                                          For more information about alcohol on keto, check out Low-Carb Alcohol Guide: What You Need to Know About Drinking on Keto

                                          Keto Condiments, Spices, and Dressings

                                          Sauces contain sugar and can be a bad idea on a keto diet. That’s why they’re not typically on the approved keto food list. You’re better off making your own sauces to control the calories, ingredients, sugars, and carbs.

                                          Condiments and Sauces

                                          There are also plenty of pre-made options that are safe to use if you don’t have time to whip up something homemade to drizzle on your meals. Just make sure to check the nutrition facts and ingredients for sugars, carbs, and unhealthy oils or preservatives:

                                          If you don’t feel like scanning labels, you can try your hand at one of these homemade keto sauces:

                                          1. Smoky BBQ Sauce
                                          2. Perfect Keto Pizza Sauce
                                          3. Cheesy Garlic Alfredo Sauce
                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Ancho chili pepper 1 pepper (17g) 48 2g 1.4g 9g 4g 5g
                                          Anchovy paste 1 tablespoon (15g) 25 3g 1.5g 0g 0g 0g
                                          Capers 1 tablespoon (8.6g) 2 0.2g 0.07g 0.42g 0.3g 0.1g
                                          Chipotle en adobo 2 peppers (30g) 20 0g 1g 3g 1g 2g
                                          Clam juice 1 cup (237mL) 78 15.8g 0g 0g 0g 0g
                                          Coconut aminos 1 teaspoon (5mL) 5 0g 0g 1g 0g 1g
                                          Coconut milk (canned and unsweetened) 1/2 cup (113g) 212 2.3g 24g 3g 0g 3g
                                          Cocoa powder, unsweetened 1 tablespoon (5.4g) 12 1g 0;74g 3g 0g 3g
                                          Enchilada sauce 1/4 cup (60g) 24 1g 0g 5g 1g 4g
                                          Fish sauce 1 teaspoon (5mL) 3 0.66g 0g 0g 0g 0g
                                          Horseradish sauce 1 teaspoon (5.6g) 28 0.6g 2.85g 0.56g 0.1g 0.4g
                                          Jalapeno chili pepper 1/2 cup; sliced (75g) 30 1.4g 0.33g 6.6g 1.1g 5.5g
                                          Miso paste 1 tablespoon(18g) 30 2g 1g 4g 1g 3g
                                          Mustard (Dijon) 1 teaspoon (5g) 10 0g 0g 1g 0g 1g
                                          Mustard (yellow) 1 teaspoon (5g) 3 0g 0g 0g 0g 0g
                                          Pasilla chili pepper 1 pepper (7g) 24 0.86g 1.11g 3.58g 1.9g 1.68g
                                          Pesto sauce 1 tablespoon (15g) 58 0.7g 5.8g 1.2g 0.2g 1g
                                          Pickapeppa sauce 1 teaspoon (5mL) 5 0g 0g 1g 0g 1g
                                          Pickle (dill or kosher) 1/2 pickle (32.5g) 4 0.11g 0.07g 0.73g 0.4g 0.3g
                                          Pimento or roasted red pepper 1 oz. (28g) 6 0.3g 0.08g 1;41g 0.5g 0.9g
                                          Salsa, green (no added sugar) 1 tablespoon (10g) 0 0g 0g 0.6g 0g 0.6
                                          Salsa, red (no added sugar) 1 tablespoon (14g) 3 0g 0g 1g 0g 1g
                                          Serrano chili pepper 1/2 cup (52.5g) 17 0.9 0.23g 3.5g 1.9g 1.6g
                                          Soy sauce 1 tablespoon (18g) 11 1.9g 0g 1g 0.1g 0.9g
                                          Sriracha 1 teaspoon (6.5g) 6 1.13g 0.06g 1.25g 0.1g 1.15g
                                          Tabasco or other hot sauce 1 teaspoon (4.7g) 1 0.06g 0.04g 0.04g 0g 0.04g
                                          Taco sauce 1 tablespoon (16g) 8 0g 0g 2g 0g 2g
                                          Tahini (sesame paste) 2 tablespoons (30g) 178 5.2g 16g 6.5g 1.5g 5g
                                          Vinegar, balsamic 1 tablespoon (16g) 14 0.08g 0g 2.7g 0g 2.7g
                                          Vinegar, cider 1 tablespoon (15g) 3 0g 0g 0.14g 0g 0.14g
                                          Vinegar, red wine 1 tablespoon (15g) 3 0.01g 0g 0.04g 0g 0.04g
                                          Vinegar, sherry 1 tablespoon (15g) 5 0g 0g 2g 0g 2g
                                          Vinegar, white wine 1 tablespoon (15g) 4 0.01g 0g 0.12g 0g 0.12g
                                          Wasabi paste 1 teaspoon (5g) 10 0g 0g 2g 0g 2g
                                          Worcestershire sauce 1 tablespoon (17g) 13 0g 0g 3.3g 0g 3.3g

                                          Dressings

                                          Salad dressings and sauces can also have extra sugar you wouldn’t expect. If you’re out at a restaurant, avoid balsamics, vinaigrettes, honey mustard, and French or Thousand Island dressings since they tend to have more sugar in them. Here’s a quick cheat sheet on which dressings are best whether you’re home or out to eat:

                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Blue cheese dressing 2 tablespoons (30g) 140 1g 14g 1g 0g 1g
                                          Caesar salad dressing 2 tablespoons (30g) 140 1g 16g 1g 0g 0.5g
                                          Italian dressing 2 tablespoons (30g) 71 0.12g 6.2g 3.6g 0g 3.6g
                                          Lemon juice 2 tablespoons (30g) 7 0.11g 0.07g 2.1g 0.1g 2g
                                          Lime juice 2 tablespoons (30g) 8 0.13g 0.02g 2.6g 0.1g 2.4g
                                          Oil and vinegar 2 tablespoons (32g) 144 0g 16g 0.8g 0g 0.8g
                                          Ranch dressing 2 tablespoons (30g) 129 0.4g 13.4g 1.7g 0g 1.7g

                                          Herbs and Spices

                                          Since many traditional seasonings and sauces aren’t keto-friendly, herbs and spices will become your new best friends in the kitchen.

                                          Just make sure they don’t contain any sugars or high-carb fillers — some mixed spice blends do — and are purely the herb or spice itself before you take the spice jar home with you.

                                          Some of the best herbs and spices to use include:

                                          Condiments, Spices, and Dressings to Avoid

                                          As mentioned earlier, these sauces are usually packed with sugar and should be avoided at the grocery store and anytime you eat out.

                                          Be sure to ask your server to take them away altogether so you’re not tempted and lured in by the sweet taste:

                                          • Ketchup
                                          • BBQ sauce
                                          • Honey mustard
                                          • Any packaged item containing sugar

                                          Keto Sweeteners

                                          When it comes to sugar, moderation and reducing your portions are not enough to keep you safe.

                                          Over time, sugar consumption can increase your chances of developing health issues like:

                                          • Cardiovascular disease
                                          • Fatty liver disease
                                          • Type 2 diabetes
                                          • Leaky gut syndrome

                                          This means both refined and baking sugars — even organic ones — are off-limits. For those times when you do use sweeteners in a recipe, keep these best practices in mind:

                                          1. Only use low-glycemic index sweeteners as they won’t affect your blood sugar levels or contribute to your carb intake.
                                          2. Try to stay away from sweeteners that use the sugar alcohol maltitol or filler ingredients like dextrose or maltodextrin. This even applies to low- or no-calorie and low- or no-sugar sweeteners.

                                          Two sugar alternatives that tick those boxes and are also low-carb include:

                                          1. Stevia
                                          2. Monk fruit

                                          Here are some safe, low-glycemic sweetener options (nutrition facts may differ based on the brand you choose):

                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Stevia (liquid) 4 drops (0.13mL) 0 0g 0g 0g 0g 0g
                                          Erythritol 1 teaspoon (4g) 0 0g 0g 4g 0g 1g
                                          Monk fruit (Luo Han Guo) 1 teaspoon (0.5g) 0 0g 0g 1g 0g 1g
                                          Xylitol 1 teaspoon (4g) 10 0g 0g 4g 0g 1g

                                          Sweeteners to Avoid

                                          Keep in mind, artificial sweeteners like Splenda, sucralose, and aspartame are also considered low calorie and low glycemic, but that doesn’t make them a good option.

                                          Some people experience blood sugar spikes and cravings when consuming these fake sweeteners. Plus they may have negative effects on your gut microbiome and can possibly cause inflammation and even weight gain over time.

                                          If you see these ingredients on the label, the food is probably not keto-approved and shouldn’t be on your keto food list:

                                          • Any form of cane sugar
                                          • Honey (use one of these four honey substitutes if you miss the taste or need the consistency in a recipe)
                                          • Maple syrup
                                          • High-fructose corn syrup
                                          • Date syrup
                                          • Agave syrup

                                          For more information on acceptable keto sweeteners, check out The Top Four Sweeteners for a Low-Carb Keto Diet.

                                          5 Beneficial Keto Supplements

                                          Although the main focus of your ketogenic diet should be consuming whole foods that are as close to nature as possible, there are some other healthy options that will support your keto diet.

                                          Here’s a guide to some of the common supplements and other products that may help you along your keto journey.

                                          #1: Exogenous Ketones

                                          The purpose of exogenous ketone supplements is to provide the body with extra ketones for energy. Ketone supplements can be a huge help when just starting out on keto or entering a fasted state.

                                          Exogenous ketones help with energy levels and battle brain fog when you’re getting into ketosis. They can also provide you with an extra boost of energy pre- and post-workout — even if you’re already in ketosis.

                                          Learn more about exogenous ketones here or try Perfect Keto Base.

                                          #2: MCT Powders and Oils

                                          MCT is short for medium-chain triglyceride. MCTs are a type of fat that are readily used for energy by your body and do not have to be shuttled around your digestive system before use. They are precursors to ketones and help your body burn fat instead of burning carbs.

                                          Benefits of MCTs

                                          • Weight Loss: MCTs are easily digested and have a thermogenic (energy-creating) effect, also known as boosting your metabolism.
                                          • Energy: MCTs are a fast-acting source of energy. They break down into ketones which can then be used as fuel for your body.
                                          • Digestion: MCTs support your gut microbiome by combating harmful bacteria, fungi, and viruses.
                                          • Overall Health: MCTs contain antioxidant properties which reduce internal inflammation and improve overall performance of your heart, brain, and nervous system.

                                          Learn more about MCTs and oil here or try the Perfect Keto MCT Oil Powder

                                          While MCTs and MCT oil play a role in fat loss, this next supplement may improve the condition of your hair, skin, nails, joints, and more.

                                          #3: Collagen Protein Supplements

                                          Collagen is a type of protein — one of over 10,000 in your body. Collagen is the most abundant protein in your body, accounting for 25-35% of all protein. It can be considered the glue that holds your body together.

                                          Collagen protein from grass-fed beef is made in the same way that bone broth is made — low and slow heating to preserve the nutrition. Getting enough collagen from your diet keeps many of your organs healthy, including your skin, nails, hair, heart, eyes, joints, and muscles.

                                          Learn more about collagen here or try Perfect Keto Collagen

                                          #4: Micronutrient Supplements

                                          One of the toughest parts of sticking to the keto food list is that it cuts out lots of starchy fruits and vegetables that contain a variety of nutrients.

                                          Perfect Keto Micro Greens can help you beat this issue by giving you the same types of nutrients you’d find in those foods without having to load up on starchy carbs and fruits to do so.

                                          Here’s what you’ll find inside:

                                          • Greens and Veggie Blend: 4.5 grams of raw and organic greens and vegetables from 12 different sources.
                                          • Berry and Fruit Blend: 4.5 grams of raw and organic berries and fruits from 10 different sources.
                                          • MCT Powder: 3.5 grams. We use fat from coconut oil so you absorb the vitamins, minerals, and nutrients in plants.
                                          • Liver Support and Digestive Enzymes: These help you absorb all the nutrients in the product.

                                          Learn more about micronutrients here or try Perfect Keto Micro Greens Powder

                                          #5: Ketogenic Pre-workout Supplements

                                          As discussed in this guide, it’s not just the carbs, calories, and sugar content you have to consider when choosing workout supplements, especially pre-workouts.

                                          Many pre-workout powders contain cheap fillers, chemical binders, and artificial ingredients which have been linked to:

                                          • Weakening of your immune system
                                          • Impaired neuromuscular transmission
                                          • Increased asthma attacks, allergic reactions, and migraines
                                          • IBS and leaky gut syndrome symptoms
                                          • Ovarian, lung, and endometrial cancers

                                          Even if the pre-workout you’re considering is promoted as low-carb and sugar-free, you can’t trust it until you do your own research to see what’s really behind the claims.

                                          Fortunately, you don’t have to go far with this low-carb pre-workout free of junk fillers and chemical ingredients.

                                          Here’s a peek inside the Perfect Keto Perform Pre-Workout:

                                          • 7.7g BHB ketones: Boosts ketones through its work with acetyl groups to create ATP, the energy currency of cells.
                                          • 5g MCTs: Provides healthy fats and a source of ketones for an energy and cognitive boost.
                                          • 2g Creatine: Increases your body’s ability to produce energy fast through cellular hydration.
                                          • 2g BCAA (2:1:1): Branched chain amino acids composed of leucine, isoleucine and valine. Together, they promote muscle protein synthesis and cellular glucose uptake for muscle growth and better endurance.
                                          • 1.5g Beta-Alanine: Promotes muscle endurance and more power output during training.
                                          • 500mg L-citrulline: Helps reduce muscle soreness and promotes better endurance for your workouts.
                                          • 50mg Caffeine: Derived from green tea, it promotes alertness without the blood pressure and heart rate elevation caused by caffeine.

                                          Learn more about exercising on keto or try Keto Perform Pre-Workout.

                                          Vegan Options

                                          Many people question whether or not it’s possible to follow a ketogenic diet while being a vegan. Although difficult (and not recommended), it’s not impossible to become a keto vegan.

                                          Vegan Keto Tips

                                          If you plan to follow a vegan or vegetarian style of keto, be sure to keep these tips in mind:

                                          1. The biggest issue many face when trying this style of keto is unknowingly eating too many carbs from vegetables and not enough dietary fat.
                                          2. Avoid pastas, breads, chips, tortillas, rice, starch, white and sweet potatoes, fruit juices, sodas, and cereal.
                                          3. Stick with spinach, kale, collard greens, asparagus, cucumber, Brussels sprouts, broccoli, cauliflower, bell peppers, and the other vegetables mentioned earlier in this guide.
                                          4. Enjoy berries as your primary fruits, occasionally.
                                          5. Good sources of protein include eggs, dairy, tempeh, natto, miso, nuts, and seeds (which are also great fat sources too).
                                          6. Whether you’re vegan or vegetarian, these fats are ideal: olive oil, avocado oil, coconut oil, MCTs, macadamia oil, olives, avocado, cocoa butter, and organic dairy options.
                                          7. Avoid pre-packaged vegan options as many are filled with fillers and soy, which, just like tofu, may not be right for some.

                                          While tofu is an option, there are limitations to consider since it contains xenoestrogens and phytoestrogens which can actually trigger your body to stop making its own estrogen. For some, this means processed tofu is not something you want to consume a lot of.

                                          To learn more about this controversial food and to see if it’s OK for you, check out this guide when you’re finished here. You can also find a complete list of vegan and vegetarian foods that are safe on a ketogenic diet below:

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                                          Vegan Keto Options

                                          Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
                                          Almond milk, unsweetened 1 cup (240 mL) 29 1g 3g 2g 1g 1g
                                          Hemp milk, unsweetened 1 cup (236 mL) 50 2g 4g 1g 0g 1g
                                          Natto 1/4 cup (44g) 92 8.5g 5g 5.5g 2.5g 3g
                                          Shirataki noodles 4 oz. (113g) 20 1g 0.5g 2g 2g 0g
                                          Soy milk, plain, unsweetened 1 cup (240 mL) 79 7g 4g 4g 1g 3g
                                          Tempeh 1/2 cup (83g) 159 17g 9g 6g 0g 6g
                                          Tofu, firm 4 oz. (113g) 70 8g 3g 3g 0g 3g
                                          Tofu silken, soft 4 oz. (113g) 62 5.5g 3g 3.3g 0g 3.3g
                                          Tofu bacon 2 strips (20g) 40 4g 2g 0.53g 0.3g 0.23g
                                          Tofu Canadian bacon 3 slices (57g) 70 14g 0.5g 2.g 0.5g 1.5g
                                          Tofu bulk sausage 2 oz. (57g) 60 7g 0g 7g 3g 4g
                                          Tofu link sausage 2 links (64g) 130 9g 4g 15g 3g 12g
                                          Vegan cheese (no casein) 1 slice (19g) 35 1g 2g 5g 0g 5g
                                          Vegan cheese (no casein) 1 oz. (28g) 70 1g 7g 2g 1g 1g
                                          Veggie burger 1 burger (70g) 124 11g 4.4g 10g 3.5g 6.5g
                                          Veggie crumbles 3/4 cup (55g) 80 8g 1;5g 9g 1g 8g

                                          Ketogenic Diet 101: A Complete Scientific Guide to Keto

                                          If you search online for the term “keto diet,” you’ll find a lot of health claims associated with the ketogenic diet. But before you give this approach a try, it’s important to know what the science suggests about how it may affect your health. Namely, you’ll want to know about potential keto diet dangers.

                                          Risk: You May Suffer Fatigue and Other Symptoms as a Result of the Keto Flu

                                          One of the most common side effects of starting the ketogenic diet is “keto flu.” This term describes the often unpleasant, fatigue-inducing symptoms that occur as the body adjusts from a high-carbohydrate to a low-carbohydrate diet. During keto flu, the body’s stored glucose begins depleting, and the body starts adapting to producing and utilizing ketones as energy.

                                          Symptoms of the keto flu include headache, fatigue, dizziness, sleep problems, heart palpitations, cramps, and diarrhea. These side effects usually diminish and resolve in about two weeks.

                                          But to lessen the effects of any discomfort, simply consider slowly transitioning onto a ketogenic diet rather than rushing to change your eating habits. By gradually lowering your carbohydrate intake and gradually increasing your intake of dietary fat, you can transition with less negative impact and potentially prevent the keto flu altogether.

                                          Risk: You May Experience Constipation if You Don’t Eat Enough Fruits and Veggies

                                          The removal of many grains and fruits with such a large emphasis on fats can bring about its own set of gastrointestinal side effects. Keto constipation and diarrhea aren’t uncommon. “If not done properly — with most of your carbohydrates coming from fiber-rich vegetables — you may not be getting enough fiber, which can lead to constipation,” says Chris Mohr, RD, PhD, a sports dietitian based in Louisville, Kentucky, and the co-owner of MohrResults.com.

                                          Risk: You Could Develop Dangerous Nutrient Deficiencies

                                          Eliminating food groups can be problematic. “Ketogenic diets are often low in calcium, vitamin D, magnesium, and folic acid, which over time can lead to nutrient deficiencies if the diet is not planned carefully,” adds Marie Spano, RD, a sports performance nutritionist in Atlanta.

                                          RELATED: What Is an Elimination or Exclusion Diet?

                                          Risk: You May Harm Your Heart With the Diet’s Emphasis on Animal Fat and Protein

                                          Reliance on a diet rich in animal fats and proteins may also have a negative impact on heart health, research shows.

                                          “This diet is not for anyone who is at risk of developing cardiovascular disease or who has already been diagnosed with it,” Spano cautions.This means that if you have risk factors for heart disease — such as elevated cholesterol, high blood pressure (hypertension), or a strong family history of the disease — you should use caution when following this diet. The diet’s heavy reliance on fat, especially saturated fat, can raise cholesterol levels, further increasing your chances of developing heart disease in the future.

                                          A 2019 position statement from the National Lipid Association Nutrition and Lifestyle Task Force noted that research has found low-carb and very low carb plans (which keto fits into) have mixed effects on blood cholesterol levels, with some studies finding that these diets raise cholesterol.

                                          RELATED: Is the Paleo Diet Good for Heart Health?

                                          Risk: You May Experience Dangerous Low Blood Sugar if You Have Diabetes

                                          For any individual with diabetes, discussing dietary changes — especially those as dramatic as the ones the ketogenic diet requires — with your healthcare team is essential. Because carbohydrates are broken down into glucose in the blood, cutting carbohydrates from your diet could cause levels to crash rapidly depending on your current medication regimen. Such a change may require significant adjustments to medication and insulin to prevent dangerous side effects such as low blood sugar, called hypoglycemia.

                                          Risk: You May Experience Weight Cycling and Negative Effects on Your Metabolism

                                          Outside of physical health changes, one of the biggest concerns of the ketogenic diet may be in long-term adherence. “It’s a very difficult diet to stick to and maintain. Compliance is a challenge because it is so restrictive,” explains Dr. Mohr.

                                          Following a strict diet for weight loss and then quickly reverting to old habits when the dietary changes are too restrictive can lead to what is known as weight cycling, or yo-yo dieting. Gaining and losing the same weight over and over is associated with poorer cardiovascular health, especially among premenopausal women, according to a study in Preventive Medicine Reports published in December 2019.

                                          Benefit: You May See Improvements in Your Athletic Performance 

                                          For athletes, research on the keto diet highlights potential improvements in athletic performance, especially when it comes to endurance activities. An article in the British Journal of Sports Medicine found that ketogenic-type diets allowed endurance athletes to rely mostly on stored fat for energy rather than having to refuel with simple carbohydrates during endurance training and competition, and saw improved recovery times.

                                          That said, a review published in October 2020 in Sports concluded that while the keto diet may help athletes reduce their weight and body fat, there is no conclusive evidence that the method of eating improves or harms health and performance.

                                          RELATED: 17 Scientifically Proven Ways to Speed Recovery

                                          Benefit: You Could Lose Weight Fast — but Not Necessarily More Than You’d Lose on Other Diets

                                          If you’re looking to lose weight, one benefit the ketogenic diet may offer is appetite suppression. A review of this form of eating suggests it may help decrease appetite, but how this actually happens needs to be studied further.

                                          Very low calorie ketogenic diets may help people who are overweight or have obesity reduce their BMI, decrease the circumference of their waist, and lower levels of A1C, total cholesterol, triglycerides, and blood pressure, notes a review and meta-analysis published in March 2020 in Reviews in Endocrine and Metabolic Disorders.

                                          But when it comes to weight loss — one of the biggest keto selling points for many individuals — the benefits of the ketogenic diet may not be much different from any other diet plan. “There is no magical weight loss benefit that can be achieved from this diet,” says Spano. “The ketogenic diet may help weight loss in the same way other diets help — by restricting food choices so you eat fewer calories.”

                                          Mohr agrees. “Cutting so many carbohydrates is a big reduction in calories,” he says, adding that this effect will lead to a loss of water weight up front, “which is why people like the immediate response of weight loss that comes from this type of diet.” That said, the calorie reduction isn’t always the case, as it can be easy to consume more calories overall if you’re eating more calorie-dense foods (namely fat). One small study published in February 2021 in Nature Medicine found that people ate almost 700 fewer calories per day on a plant-based low-fat diet compared with a low-carb one consisting of mostly animal fats.

                                          Benefit: You May See Better Blood Glucose Control if You Have Type 2 Diabetes

                                          For individuals with diabetes, adapting a very low carbohydrate diet, such as the ketogenic diet, may offer some benefits when it comes to glucose management. For instance, a previous review found that dietary restriction of carbohydrates may reduce or eliminate the need for medication in individuals with type 2 diabetes.

                                          Learn More About the Possible Benefits and Risks of the Keto Diet

                                          Almost No Carb Food List for the Low Carb or Keto Diet

                                          Almost Zero Carb Food List or Low Carb Food List

                                          Have you ever wanted to have something delicious on the Keto diet, but don’t want to worry about carbs? There are hundreds of foods that don’t have carbs. Sometimes it comes down to what you’re in the mood for. Check out this zero carb food list.

                                          Almost No Carb Vegetables

                                          • Cucumbers
                                          • Radishes
                                          • Lettuce
                                          • Spinach
                                          • Bok Choy
                                          • Celery
                                          • Parsley
                                          • Broccoli
                                          • Cauliflower
                                          • Cabbage
                                          • Squash
                                          • Zucchini

                                          Almost No Carb Dairy

                                          • Heavy Cream
                                          • Whipping Cream
                                          • Shredded Cheese
                                          • Eggs (low carb count)
                                          • Butter

                                          Almost No Carb Oils

                                          Almost No Carb Seasonings

                                          • Salt
                                          • Pepper
                                          • Cinnamon
                                          • Yellow Mustard
                                          • Hot Sauce
                                          • Premade Packets (*check nutritional value)

                                          Keto Starter Guide

                                           

                                          The Keto Starter Guide is an amazing resource as you get started on your keto/low carb journey. This guide has everything you need to get started in 9 simple video lessons and also includes workbooks with step by step instructions for beginners.

                                          • What’s a macro and why do I count them?
                                          • How do I find the best recipes?
                                          • What is ketosis and how do I get my body there?
                                          • What fruits are allowed on a ketogenic diet?
                                          • Will I get “Keto Flu” and what do I do about it?

                                          Get the Keto Starter Guide today!

                                          Almost No Carb Drink Options

                                          Almost No Carb Protein

                                          • Beef
                                          • Pork
                                          • Lamb
                                          • Tuna
                                          • Swordfish
                                          • Salmon
                                          • Veal
                                          • Fowl
                                          • Trout
                                          • Venison
                                          • Bison
                                          • Shrimp
                                          • Mussels
                                          • Clams
                                          • Crab
                                          • Catfish

                                          Almost No Carb Alcohol

                                          • Tequila
                                          • Scotch
                                          • Vodka
                                          • Whiskey
                                          • Rum

                                          *Make sure you choose the unflavored versions

                                          You can print this list here:  Almost Zero Carb Food List

                                           

                                          If you are new to the Keto Diet, I suggest reading this:  Beginners Low Carb Tips for Success

                                          Beginners Low Carb Tips for Success

                                           

                                          Be sure to pin this Almost No Carb Food List for later!

                                          More Low Carb/Keto Diet Tips

                                          What to Eat and What to Avoid

                                          Because keto is a macro based diet, technically no foods are excluded – it just depends on how much you eat – specifically carbs! However, some options can certainly make or break your success on a ketogenic diet meal plan. 

                                          Even more so, getting the full benefits and achieving your health goals on keto goes beyond cutting carbs. Good nutrition and calorie control also matter. Thus, the best keto diet foods support your health and your ketogenic diet needs all at once. 

                                          So whether you are starting a ketogenic diet or just looking for trusted keto friendly food options to add to your shopping list, here is your complete guide to the best and worst foods to eat on a keto diet and how to portion them for optimum results. 

                                          Your Complete Keto Diet Food List Guides

                                          The Best Keto Foods to Eat List

                                          Top Foods and Drinks to Avoid List

                                          Building Your Ultimate Keto Meal Plan

                                          Printable Keto Food List (PDF)

                                          While you’re here, download this free comprehensive keto food list pdf to get started. It’s the ultimate guide to hundreds of keto approved food options, complete with total net carbs for every food.   

                                          What Can You Eat on a Keto Diet? 

                                          Keto is a macro based low carb diet, meaning no food items are excluded as long as you hit your daily keto macronutrient goals. Of course certain food items can make this harder or easier. Additionally, the quality of these food choices can impact your overall health and ability to lose weight on this meal plan (1). 

                                          The Keto Food Pyramid

                                          Similar to phase one of the Atkins diet, the ketogenic diet is a high fat and very low carb eating plan – with total carbs commonly restricted to less than 20 grams of carbs a day (2). 

                                          Unlike traditional American diets where the bulk of calories typically come from carb based foods like grains, potatoes, beans, and legumes, a keto food pyramid flips this on its head so the majority of your calories come from high fat food choices with little to no carb containing foods at the top. 

                                          The goal of a ketogenic diet is to restrict carbs to such a low level that your body is forced to use more fats as a source of fuel, through a metabolic state called ketosis. 

                                          However, cutting carbs and increasing fat intake is only part of the equation. Switching up your food choices alone won’t result in weight loss – eating a calorie controlled diet is still crucial to your success (3).

                                          How to Portion Keto Foods for Success 

                                          Learning exactly how much protein, carbs, and fat you need on a ketogenic diet is the first step to building your perfect menu. Knowing your exact macro needs will not only help you achieve ketosis, but can also help you control your energy intake to support your fitness goals. 

                                          Use an online keto macro calculator to quickly estimate your nutrition needs. Once you know your macro goals, all you need to do is choose the best keto friendly foods to eat every day that fit these macros. 

                                          Once you understand exactly how much protein, fat, and carbs you should eat, the next step is learning what serving size of each food is appropriate for you. This can take a bit of practice, but tracking your daily food consumption is a great way to learn. 

                                          Tracking your daily food intake on keto is key to hitting your daily nutrition goals and getting the most out of your meals. 

                                          The Importance of High Fiber Foods When Cutting Carbs

                                          As you learn to count carbs and balance your ketogenic diet macros, understanding the role of net carbs can make your life so much easier. 

                                          There are many types of carbohydrates in food and not all of them impact your blood sugar the same way. Fiber, in particular, is a type of carb that is not easily digested or absorbed and tends to have little, to no effect on blood glucose. Thus, many will subtract fiber content from their total carbs consumed to get what’s called a “net carb count”. 

                                          Fiber extracts are also commonly used to create no carb breads and other keto diet substitutes you can find in the market. 

                                          This allows you to more easily stay below your carb threshold and can provide various health benefits. not only is fiber associated with better heart health and digestion, but it also tends to be packaged in many naturally nutritious foods. 

                                          How to Shop for Keto Approved Foods

                                          The easiest way to tell if something fits into your ketogenic diet is by checking the nutrition label. For packaged foods, check the nutrition facts for the serving size, calories, macros, and keep an eye out for key nutrients – is this product a good source of any essential vitamins and minerals? Is it high in sodium?

                                          Remember to look for net carb counts not just total carbs!

                                          Check the ingredient label too! This will tell you exactly what’s in the food and where your calories are coming from. 

                                          You can also opt for more nutrient dense, whole foods that help you control your sugar intake, support good health and get you results faster on a keto diet. Nutrient dense foods are foods low in calories that are also a good source or excellent source of essential nutrients like protein, fiber, vitamins, and minerals. 

                                          While many fresh food options don’t have a nutrition label, you can use a nutrition tracking app that has a searchable database to make sure you are getting healthy options that are low in carbs and a good source of nutrition. 

                                          The Trifecta app allows you to search over 6 million fresh and packaged foods to get accurate nutritional information in seconds! 

                                          The Best Keto Foods to Eat

                                          The best ketogenic diet foods to eat are low in carbs and high in nutrition – helping you stick to your keto carb goals and supporting good health overall. 

                                          Here is your keto approved food list for some of the top low carb whole foods to add to your grocery list. 

                                          Healthy Keto Fats List

                                          Fat comes from both animal and plant based sources, and can be found in a whole food or as an extraction, such as oil and butter. 

                                          Animal fat is a source of saturated fat that is less desirable due to its association with increased blood cholesterol. 

                                          Thus the best keto fats are unsaturated fats that provide benefits to heart health, brain health, and improved mood. Plant based foods, along with some high fat fish, seafood, and whole eggs tend to be the best source of healthy fats to eat.  

                                          However, plants are also commonly a source of carbohydrates, so it can be a challenge to find choices high in healthy fat while also low in carb count. This is where net carb counts come into play.

                                          Many quality fats, like nuts, seeds, and avocado, may seem high carb at first glance but once you subtract fiber, their total net carbs is well within reason. 

                                          Here’s your list for the best plant based sources of fat for keto: 

                                          • Nuts 
                                          • Seeds
                                          • Nut butters
                                          • Tahini
                                          • Avocado
                                          • Olives
                                          • Cacao and unsweetened dark chocolate
                                          • Coconut oil
                                          • Olive oil
                                          • Plant-based oils

                                          Low Sugar Fruits List

                                          While fruit is typically referred to as a high carb food, it is entirely possible to enjoy some types of fruit without going over your daily carb limit. Especially when you are counting net carbs. The trick is to use portion control and include small amounts of low sugar options. 

                                          Fruit is a great source of vitamin C, potassium, and fiber!

                                          Fruit can vary on the scale of less sweet to more sweet, depending on its sugar content. Typically the lowest sugar fruits tend to be melons, berries, and some tropical fruits. 

                                          Here’s your list of low carb fruits to try: 

                                          • Unsweetened Açaí Puree
                                          • Starfruit
                                          • Shredded Coconut
                                          • Lemon
                                          • Lime
                                          • Blackberries
                                          • Plums
                                          • Raspberries
                                          • Strawberries
                                          • Melon

                                          Low Carb Vegetables List

                                          Vegetables are some of the most nutritious foods on the planet, and should make up a large portion of your keto meals. 

                                          Because of their low calorie count, vegetables also tend to be an easy way to eat a larger portion of food without going over your calorie or carb limits! Additionally, their high fiber and nutrient content provide numerous health and nutrition benefits. 

                                          However, like many plant based options, certain veggies can contain high amounts of carbohydrates. The key is to choose more non-starchy vegetables that are low in calories and high in water content and nutrition. Luckily, this is almost all vegetables.

                                          Here is your list of the most popular low carb veggies for keto: 

                                          • Leafy greens
                                          • Radishes
                                          • Cauliflower
                                          • Broccoli
                                          • Tomato
                                          • Eggplant
                                          • Zucchini
                                          • Cucumber
                                          • Peppers
                                          • Green beans
                                          • Celery
                                          • Bok choy
                                          • Jicama
                                          • Mushrooms
                                          • Artichokes
                                          • Cabbage
                                          • Beets
                                          • Onions
                                          • Carrots
                                          • All fresh herbs

                                          Keto Proteins List

                                          Although some argue that eating too much protein on keto can inhibit ketosis, there is no evidence to support this claim. In fact, evidence suggest that high protein diets likely support weight loss by decreasing hunger and protecting lean muscle mass. 

                                          Fatty fish and seafood tend to be some of the top protein options for a ketogenic lifestyle because they provide a source of healthy omega-3 fat and quality protein. 

                                          Plant proteins can often be high in carbohydrates, so animal proteins tend to be a better option for keto dieters. However, high fat animal products can also provide a lot of saturated fat which is thought to negatively impact heart disease risk (4). 

                                          Opting for more naturally lean meats like grass fed red meat, free-range poultry, and low fat dairy products can still help you get your protein fill with less saturated fat intake.  

                                          The best keto proteins include: 

                                          • Cage-free eggs
                                          • Fatty fish like salmon, mackerel and herring
                                          • White fish
                                          • Grass-fed bison, beef, goat, and lamb
                                          • Lean pork
                                          • Free-range chicken
                                          • Turkey
                                          • Quail, ostrich, and other poultry 
                                          • Shellfish
                                          • Low fat cottage cheese, cheese, and unsweetened yogurt

                                          Other Keto Approved Ingredients 

                                          Cooking most of your meals at home is one of the easiest ways to control your ingredients and portion sizes, ensuring you are sticking to your ketogenic diet goals. But you’ll want to understand which sauces, seasonings, and added ingredients fit your keto lifestyle. 

                                          There is a growing abundance of keto approved sauces, sweeteners, mixes, and low carb substitutes available to make preparing your own carb conscious meals easier than ever. 

                                          Here are some of the most popular keto ingredients to look for that can help curb cravings and won’t mess with your overall nutrition. 

                                          Keto Sweeteners List

                                          Intense sugar cravings can be a common side effect for new keto eaters, so finding sugar substitutes that satisfy your sweet tooth without impacting blood sugar levels can help. 

                                          Keto friendly sweeteners like sugar alcohols and artificial sweeteners are great options for this. Specific sugar-free sweeteners to look for include: 

                                          • Erythritol 
                                          • Monk Fruit
                                          • Stevia
                                          • Splenda
                                          • Other artificial sweeteners

                                          Keto Condiments and Sauce List

                                          When it comes to sauces and condiments, you’ll want to make sure you account for any added calories or fat.

                                          While many high fat sauces, like ranch dressing and mayonnaise, are keto approved, they can also pack a lot of calories in a small serving, making losing weight a bit more challenging if you aren’t paying attention to what you’re eating. 

                                          On the other hand, adding some healthy fat to a lean meal can support your ketogenic diet by helping to keep you satisfied and potentially assist with getting into and staying in ketosis. 

                                          It’s a balancing act and depends on what works best for your health goals. Use sauces and condiments for added flavor, just be sure to double check the nutrition label and track what you’re consuming. 

                                          • Mayonnaise
                                          • Mustard
                                          • Ketchup (no sugar added)
                                          • Coconut aminos
                                          • Soy sauce
                                          • Guacamole
                                          • Tapenade
                                          • Hot Sauce
                                          • Sriracha
                                          • Alfredo sauce
                                          • Pesto
                                          • Sugar free salad dressings
                                          • Tzatziki
                                          • Ranch dressing
                                          • Blue cheese dressing
                                          • Hollandaise
                                          • Other high fat low carb sauces

                                          You can also easily make your own high fat, home made keto sauces using simple ingredients like oils, nuts, herbs, and vinegars. 

                                          What About Keto Beverages?

                                          Most commercial beverages are loaded with added sugar or made from juice blends that are naturally higher in carbs. When looking at drinks that fit into a keto plan, it’s always best to check the nutrition facts label. 

                                          But that doesn’t mean you have to just settle for plain old water all the time. There are many sugar free and artificially sweetened beverage options available to help keep you hydrated and on track. 

                                          Here are some go-to options to reach for: 

                                          Keto Drinks List

                                          • Water
                                          • Sparkling water/club soda
                                          • Tea (unsweetened)
                                          • Coffee (unsweetened)
                                          • Unsweetened plant based milks
                                          • Flavored water with no added sugar
                                          • Wheat grass or other green vegetable juices made without fruit
                                          • Sugar free sports drinks
                                          • Diet soda
                                          • Diet energy drinks

                                          Top Food and Drinks to Avoid on Keto

                                          Since a keto meal plan is all about hitting your macros, just about any food is allowed on this eating plan. However, certain high sugar foods can make sticking to your nutrition goals a real challenge.  

                                          Additionally, cutting back on heavily processed foods, saturated fats, trans fats, and empty calories can support your overall health, wellbeing and how successful you are. 

                                          Here are the top foods to steer clear of to support your macro and health goals.

                                          High Carb Food List

                                          Many carb sources will easily put you over your daily limit in a single serving or less. You’ll want to cut back or avoid the following foods/types of foods altogether. 

                                          • All grains, pastas, and breads
                                          • Beans, lentils, and other legumes
                                          • Corn
                                          • Potatoes
                                          • Most fresh and dried fruits
                                          • Juice and soda
                                          • Milk
                                          • Desserts
                                          • Pastries
                                          • Pizza
                                          • Breaded meats and other breaded fried foods
                                          • Maple syrup, honey, agave, and table sugar

                                          Processed Keto Food Items List

                                          Eating a 100% whole food diet takes some serious dedication and isn’t necessarily feasible or realistic for most people – at some point you are going to consume packaged or prepared foods. 

                                          There are a lot of high fat and high calorie foods marketed as keto approved, but not all of these options are good for your overall health. Many keto packaged foods can contain significantly more calories than their higher carb counterpart and very little nutritional value, which can put you at a disadvantage. 

                                          In other words, just because that ice cream is keto, doesn’t mean it’s going to help you lose weight. Especially if its twice the calories of traditional ice cream! 

                                          While you don’t have to avoid these processed keto food altogether, they should not make up the bulk of your food intake. And you should always pay attention to the ingredients and nutrition they bring to the table. 

                                          Common processed keto food options include:  

                                          • Ultra processed packaged foods
                                          • Keto desserts
                                          • Keto fast food 
                                          • Processed meat
                                          • Processed cheese

                                          What About Alcohol? 

                                          Yes, you can enjoy alcohol in moderation while following a ketogenic diet. However, the amount you consume and the types of drinks you choose can make a difference when it comes to your health and weight loss goals.

                                          It is not typically recommended to consume high amounts of alcohol when looking to cut calories and lose weight, so alcohol would fall under the “food and drinks to avoid” list, even though some of it is technically ketogenic diet approved. 

                                          Keto Alcohol List

                                          Here are some of the most popular low carb alcoholic options that wont mess with your carb counts: 

                                          • Vodka
                                          • Gin
                                          • Rum
                                          • Tequila
                                          • Brandy
                                          • Scotch
                                          • Bourbon
                                          • Light beers
                                          • Champagne
                                          • Some dry wine
                                          • Alcoholic seltzers

                                          What Happens if I Eat High Carb or Non-Keto Foods?

                                          Because losing weight on a ketogenic diet still requires calorie control, straying from your keto diet food list on the occasion is not going to destroy your progress, as long as you keep you your overall nutrition goals in mind.

                                          Where your keto macros (specifically how many grams of carbs you eat each day) really start to matter is your ability to get into and stay in ketosis. The amount of carbs you eat directly impacts your ability to use ketones as a source of fuel. When you go over you carbs, you can cause your body to use these carbs as your source of energy – putting a pause on your fat burning mode. 

                                          Of course, once you resume your low carb keto diet plan, you can get back into ketosis pretty easily. And remember, while ketosis is thought to have some possible health benefits, it is not essential for better health or weight loss. 

                                          Because of this, it is possible to follow a modified or less restrictive keto diet and still see incredible results. Many will use these food lists as a guide or jumping off place and still see success with keto. 

                                          Bottom Line

                                          If you eat a high carb meal or go over your carbs from time to time, don’t sweat it. But if you find it hard to stick to a keto approved food list consistently, you might want to re-consider whether or not low carb dieting is right for you. 

                                          Tips for a Healthy Keto Meal Plan

                                          Sticking to a trusted keto diet food list is only one factor to consider. Keto is actually a fairly challenging dietary approach to master. But with a little bit of nutrition knowledge and the right tools, you can achieve a nutritious, balanced keto diet that helps you feel good and get results. 

                                          One of the hardest parts of keto is keeping calories controlled while following a high fat diet. Fat provides twice as many calories per gram as protein or carbs, so your portion sizes may actually be smaller on a keto eating plan. 

                                          In addition, it can be hard to get enough of certain nutrients commonly found in higher carb options – like vitamin D from milk and B vitamins from grains (5).

                                          Here are a few tips you can use to make starting keto even easier:

                                          • Choose more nutrient dense foods and balance higher fat options with large portions of non-starchy vegetables. This is a great way to ensure you get more nutrition and stay on track without going hungry. 
                                          • Learn how to plan and prep your own food for the week. Meal prepping can be a huge time saver and helps ensure you are always hitting your keto macros – since you control the menu and the portions. 
                                          • Track your calories and your nutrition intake. If you are noticing a lack of certain nutrients, consider working with a dietitian for recommendations or take a multivitamin supplement each day.
                                          • Hit the easy button and order keto meal delivery. Trifecta’s keto meal plan does all the hard work for you, with nutritious, macro balanced keto meals delivered right to your house. 

                                          Keto Recipes to Make

                                          To help you stick to your keto meal plan and get the nutrition your body needs, here are some easy low carb keto recipes to make:

                                          Keto Diet Breakfast Recipes

                                          Finding healthy low carb breakfast choices can feel a bit tricky. You have to think beyond your typical eggs and bacon and make sure you are incorporating more nutrition in the morning. 

                                          This low carb, high protein shake is loaded with flavor and healthy fats, making it a great staple to add.

                                          Or try this low sugar yogurt parfait. 

                                          More low carb breakfast recipes to make this week. 

                                          Keto Diet Lunch and Dinner Recipes

                                          When it comes to lunch and dinner, aim for plenty of quality protein foods and non-starchy veggies to keep you feeling satisfied, and then add healthy fats to support ketosis and provide massive flavor. 

                                          Curb cravings and hit your macro goals with this delicious low carb chicken parm recipe.

                                          Make your standard lettuce wraps more exciting and high protein with these chicken guacatillo wraps. 

                                          Indulge without the carbs when you make this decadent cauliflower mac and cheese recipe. 

                                          Get plenty of good fat and quality protein with these tasty salmon cakes, served with a zesty chimichurri sauce. 

                                          Keto Diet Snacks

                                          You can keep your snacks simple with staple choices like plain almonds, string cheese, or jerky, or take things up a notch with these protein packed matcha fat bombs.

                                          Get Low Carb Meal Plans Delivered to Your Door

                                          Want to make sure you stick to your low carb diet goals? Get ready to eat low carb meal plans like keto or paleo delivered right to your door. Enjoy keto meals with less than 10 grams of total net carbs per dish, or high protein paleo meals made with healthy whole foods. 

                                          The Keto Diet Food List (plus the Best & Worst Foods To Eat)

                                          This guide will walk you through the keto diet food list – including the best and worst foods to eat while on the keto diet.

                                          The keto diet is all about enjoying high fat, moderate protein, and low carb foods which promotes weight loss and other benefits to health.

                                          However, it’s no secret that changing your dietary lifestyle takes time and planning. Knowing the best foods to eat on the keto diet will ensure you are prepared, allowing for a smoother transition and faster results.

                                          Therefore if you are wondering how to get started, let’s look at the best foods to eat on the keto diet.

                                          The Complete Keto Diet Food List

                                          In summary on the keto diet you should be tailoring your meal plans around the following foods:

                                          • Healthy fats
                                          • Protein
                                          • Non-starchy veggies
                                          • Some fruits
                                          • Most full-fat dairy

                                          Healthy Fats

                                          There is a stigma attached to fats which makes most people avoid them, but you don’t need to be afraid on the keto diet. Healthy fats are your top priority and form the highest percentage of your daily intake.

                                          Why?

                                          One simple reason, the keto diet works better with a greater fat content which means you are more likely to stay in or hit ketosis. And don’t forget, fat is also satiating which means you will feel fuller for longer. Let’s take a look at the best foods to help you obtain your daily fat quotas:

                                          Natural Fats and Oils

                                          By adding these natural fats and oils into your cooking, you will boost your fats and ensure ketosis kicks in and stays constant.

                                          • Butter
                                          • Ghee
                                          • Nut and seed oils (sesame, flaxseed, almond, peanut etc)
                                          • Olive oil
                                          • Avocado oil
                                          • Animal fats (goose, duck, lard, etc)
                                          • Cocoa butter
                                          • Coconut oil
                                          • MCT oil

                                          Nuts and Seeds

                                          Nuts and seeds are great for a healthy keto friendly snack; however, the carb values do vary so keep portion control in mind. Here are the best nuts and seeds for the keto diet:

                                          • Pecans
                                          • Brazils
                                          • Macadamia
                                          • Walnuts
                                          • Sunflower seeds

                                          Fatty Fish

                                          Fatty fish are a good source of healthy omega fatty acids without the added worry of carbs. Add these to your keto grocery list:

                                          Fruit

                                          You might be surprised to see fruit fall into the fat category, yet avocados are full of healthy fats and low in carbs. This makes it one of the best foods to eat on the keto diet.

                                          Protein

                                          Foods from animal sources are great for the keto diet because protein is mostly zero carbs. Here’s a run through of the best foods to eat on the keto diet:

                                          • Meat – Beef, lamb, veal, venison, lamb, pork
                                          • Poultry – chicken, turkey, duck, goose
                                          • Offal – liver, kidney, heart, kidney, tripe, tongue
                                          • Fish – salmon, trout, anchovies, tuna, mackerel
                                          • Seafood – lobster, crab, clams, squid, shrimp
                                          • Eggs – free range are best

                                          Instead of opting for your lean cuts of meat, go for more fatty options to enhance your fat intake. And another good tip – it’s best to choose grass-fed varieties whenever possible because they have a higher level of healthy fats than grain-fed animals. 1

                                          Also, don’t get carried away with protein on the keto diet, it should be eaten in moderation.

                                          Non-Starchy Veggies

                                          Vegetables can vary in carb count. However, the easiest way to define between the best and the worst is to stick with vegetables that grow above ground.

                                          Another good indicator is most of the best keto veggies aren’t as colourful; in fact, the majority are green in nature. Therefore think green and above ground.

                                          Here are some of the best veggies to look out for:

                                          • Watercress (0.8 grams carbs) 2
                                          • Celery (1.8 grams) 3
                                          • Spinach (1.4 grams) 4
                                          • Asparagus (1.9 grams) 5
                                          • Lettuce (1.5 grams) 6

                                          Others which are still considered low carb are:

                                          • Cucumber
                                          • Broccoli
                                          • Cauliflower
                                          • Cabbage
                                          • Green pepper
                                          • Eggplant
                                          • Kale
                                          • Brussels sprouts
                                          • Green beans

                                          Note: all the data is based upon net carbs per 100 gram servings.

                                          Full-Fat Dairy

                                          With dairy, it’s full fat all the way. Here are some of the best dairy foods that complement the keto diet:

                                          • Full fat yogurt (natural/greek)
                                          • Cottage cheese
                                          • Cream
                                          • Sour cream
                                          • Hard cheeses

                                          Herbs and Spices

                                          When preparing keto meals, herbs and spices will form the backbone of your flavors. Be cautious of blended mixes; instead, opt for their natural state.

                                          • Salt
                                          • Pepper
                                          • Parsley
                                          • Coriander
                                          • Dill
                                          • Basil
                                          • Oregano
                                          • Mint
                                          • Cayenne
                                          • Cinnamon
                                          • Nutmeg
                                          • Cloves

                                          Drinks

                                          To reduce risk from side effects on the keto diet, it’s essential to keep hydrated. Stick to beverages like:

                                          • Water
                                          • Unsweetened Black tea and coffee
                                          • Herbal tea
                                          • Broth (vegetable or bone)

                                          Foods to Limit on the Keto Diet

                                          The principle “everything is alright in moderation” applies to some foods on the keto diet. You can eat them, but not every day.

                                          Milk

                                          Full fat milk is allowed but in very small quantities. The carb count is quite high because it contains lactose – which is a naturally occurring sugar.

                                          Fruit

                                          Some fruits can be eaten on the keto diet, although only on an occasional basis. If you do fancy some fruit these are the ones you can treat yourself to every once in a while:

                                          • Strawberries
                                          • Raspberries
                                          • Cherries
                                          • Blueberries
                                          • Cranberries

                                          The Worst Foods to Eat on the Keto Diet

                                          Just so that you have a complete picture of the keto diet, here’s a bit of information about the worst foods so you know what to avoid.

                                          Sugar

                                          Any kind of sugar is a “no-no” on the keto diet which means both added and hidden sugars like:

                                          • Refined sugar
                                          • Brown sugar
                                          • Fructose
                                          • Glucose
                                          • Sucralose
                                          • Agave nectar
                                          • Honey
                                          • Maple syrup

                                          Grains

                                          Grains are laden with carbohydrates. As you know now, when you’re on keto, this isn’t what you want. This means any food that derives from any grain (i.e. wheat, barley, corn etc) is not on the keto role call of best foods. To give you an idea, here are some of the foods not allowed:

                                          • Pasta
                                          • Bread (wholemeal, brown, white etc)
                                          • Rice (wild, brown, pilaf etc)
                                          • Quinoa
                                          • Cereal
                                          • Oats
                                          • Couscous
                                          • Baking flour

                                          Legumes, Beans, Lentils

                                          Legumes, beans, and any kind of lentil are all starch-filled nutrients. Granted they are very nutritious, but the high carb count won’t help you reach ketosis. Don’t eat these legumes on the keto diet:

                                          • Chickpeas/garbanzo beans
                                          • Lentils (red, yellow etc)
                                          • Kidney beans
                                          • Fava beans
                                          • Pinto beans
                                          • Split peas

                                          Starchy Vegetables

                                          We’ve already explored the keto friendly veggies, now we look at the enemies of keto. Any vegetable that is grown under the soil has too many carbs to warrant a place on the best foods. Here is a list of the worst starchy vegetables:

                                          • Potato
                                          • Yams
                                          • Sweet potato
                                          • Parsnip
                                          • Swede
                                          • Carrots
                                          • Celeriac

                                          Most Fruits

                                          It’s no secret fruit contains many vitamins and minerals essential to health. However, for the keto diet, all the natural sugars prove too high. Kiss goodbye to any kind of fresh, tinned, or dried fruit other than the ones already mentioned.

                                          Processed Foods

                                          Processed foods are not only high in carbs, but also full of bad fats, high in added sugars and to put it bluntly they just aren’t healthy. It’s best to think twice about buying any of the following pre-made foods.

                                          • Candy
                                          • Chips
                                          • Fast food
                                          • Ice cream
                                          • Cakes/muffins
                                          • Processed meats
                                          • Crackers/pretzels

                                          Unhealthy Fats and Oils

                                          The keto diet only has room for quality healthy fats, therefore any of the following should be dodged:

                                          Top Five Best Foods to Eat on the Keto Diet

                                          Do you want to know which foods need to be top of your shopping list? Here’s a roundup of the top five best foods to eat on the keto diet and my reasons why:

                                          Coconut oil

                                          Coconut oil is 100 percent pure healthy fats and zero carbs which makes it a healthy tool for keto diet. 7

                                          What’s particularly significant about coconut oil is that it has its own arsenal to help combat weight loss.

                                          Coconut oil contains medium-chain triglycerides (MCT’s). These fatty cells are effective for increasing energy and also generating faster satiety.  8 9

                                          Avocados

                                          One of the only fruits which gets the green light on the keto diet is avocado. This fruit has the ideal keto diet profile, with extra nutritional benefits.

                                          It provides an impressive 14.7 grams of good fats with net carbs of only 1.8 grams and 2 grams of protein per 100 gram serving. This nutrient dense fruit is also packed full of essential vitamins, minerals and the omega’s your body needs. 10

                                          Salmon

                                          The nutritional stats of salmon are of superfood standard. A 100 gram serving has 6.3 grams of friendly fats, 19.8 grams of protein and it’s totally carb free too. 11

                                          Salmon is loaded with the vitamin-B complex and a great source of selenium. Not only that, research suggests salmon can help lower insulin levels and also improve resistance.  12

                                          Eggs

                                          Eggs are packed full of keto friendly macronutrients. Each 100 gram serving contains 10 grams of fat, 12.6 grams protein and only 1.1 gram of carbs. They are also a great source of calcium and many other essential vitamins and minerals.  13

                                          Eggs can double as either a handy low carb snack or the basis of a nutritious meal. This is why they make a great all-rounder for the keto diet.

                                          Spinach

                                          Spinach has a “super-green” status and it’s also a best choice for the keto diet.

                                          It’s very low carb containing only 1.4 grams of carbs per 100 grams and 2.9 grams of protein. Spinach is also primed with many vital minerals like iron, calcium and potassium, making it a smart choice for your plate. 14

                                          Final Word

                                          So there you have it, the best foods to eat on the keto diet. I hope you find this a useful tool for your weight loss journey.

                                          Sources

                                          1. https://www.ncbi.nlm.nih.gov/pubmed/16500874
                                          2. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2718/2
                                          3. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2396/2
                                          4. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
                                          5. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2311/2
                                          6. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2477/2
                                          7. http://nutritiondata.self.com/facts/fats-and-oils/508/2
                                          8. http://nutritiondata.self.com/facts/fats-and-oils/508/2
                                          9. https://www.ncbi.nlm.nih.gov/pubmed/11880549
                                          10. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
                                          11. http://nutritiondata.self.com/facts/finfish-and-shellfish- products/4102/2
                                          12. https://www.ncbi.nlm.nih.gov/pubmed/18491071
                                          13. http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2
                                          14. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

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