What do you Eat on the Keto Diet?
A keto diet includes quality protein, nonstarchy vegetables, healthy fats, and sugar-free beverages. Berries and full-fat dairy can also be consumed in moderation.
Ingredients
Quality Protein
- Eggs
- Beef ground, tenderloin, filet, flank, rib-eye, skirt
- Chicken ground, whole, thighs, quarters
- Seafood salmon, sardines, shrimp, scallops, sea bass, tuna, trout
- Pork bacon, chops, ground, sausage, tenderloin
- Turkey ground, whole/sliced, thighs, quarters.
- Lamb ground, leg, whole
- Duck
- Organ Meats collagen powder, liver, tripe
Nonstarchy Vegetables
- Artichokes
- Asparagus
- Bok Choy
- Broccoli
- Brussels Sprouts
- Cabbage
- Cauliflower
- Celery
- Chard
- Chives
- Cucumber
- Eggplant
- Endive
- Fennel
- Garlic
- Green Beans
- Kale
- Leeks
- Lettuce
- Mushrooms
- Okra
- Onions
- Peppers
- Radicchio
- Radishes
- Rhubarb
- Spinach
- Sprouts
- Tomatoes
- Water Chestnuts
- Zucchini
Healthy Fats
- Animal Fats butter, ghee, lard, tallow, egg yolks
- Quality Oils avocado oil, coconut oil, extra-virgin olive oil, macadamia oil, MCT oil
- Nut Butters almond, cocoa butter, coconut butter
- Other avocado, full-fat coconut milk, mayonnaise, olives
- Nuts almonds, macadamia nuts, pecans, walnuts, hazelnuts, cashews, pistachios
Beverages
- Bone Broth
- Coffee unsweetened
- Nut Milks unsweetened
- Seltzer/Sparkling Water unflavored/unsweetened
- Tea unsweetened
- Water
Herbs & Spices
- Black Pepper
- Dried Herbs and Spices no sugar added
- Fresh Herbs basil, cilantro, mint, parsley, rosemary, thyme
- Himalayan Pink Salt
- Mustard no sugar added
- Vinegar apple cider, balsamic, red wine
Baking
- Almond Flour
- Cacao Nibs
- Coconut Flour
- Unsweetened Cacao Powder
- 100 % Dark Chocolate
Sweeteners
- Erythritol pure or combined with other sweeteners
- Monkfruit pure or combined with erythritol such as Lakanto products
- Stevia liquid or powdered
- Swerve combination of erythritol and oligosaccharides
Fruits – In Moderation
- Lemon/Lime
- Blackberries
- Blueberries
- Raspberries
- Strawberries
Dairy – In Moderation
- Full-fat Cheese
- Greek Yogurt – full-fat plain
- Heavy Cream
- Dairy can be consumed as long as it does not cause inflammation or adverse reactions. If you are having trouble loosing weight or hit a plateau reduce or eliminate dairy from your diet.
Foods to Avoid
- All Grains & Starches barley, beans, bread, corn, cereal, rice, wheat, quinoa
- Artificial Sweeteners Equal/Sucralose, Sweet’n Low
- Beer ciders, and sweet wines/liqueurs
- Energy Drinks
- Factory Farmed Meat Poultry and Seafood
- Fruit-based Smoothies
- Fruit Juice
- Margarine
- Most Fruits apples, bananas, mangoes, oranges, papaya, pineapples, etc
- Processed Food foods labeled diet low fat or keto*
- Refined Oils – canola, corn, grapeseed, soybean, vegetable
- Soda/Diet Soda
- Starchy Vegetables butternut squash, potatoes, plantains, sweet potatoes
- Sugars agave nectar, brown, coconut sugar, corn syrup, dextrose, evaporated cane juice, granulated white sugar, high-fructose corn syrup, honey,maltodextrin, maple syrup, powdered sugar.
Notes
*There is currently no regulation on foods labeled “keto”. Most contain hidden sugars like dextrose or maltodextrin. Many contain “fiber” that is made from corn or other starches that may actually cause blood sugar to spike and kick you out of ketosis. It is best to avoid them altogether if you are unsure of the ingredients.