What Foods to Eat on a Keto Diet

If you are new to Keto and your not quite sure what foods are allowed on a keto diet, then this post is for you. The following is a list of what foods to eat on a keto diet. My hopes are to make it easier for people to shop and plan their daily keto meals.

Please note, this is simply a guide that you can follow.

This is how I eat today and have been eating on keto for the last 4 years. And just so you know, Keto is called a diet, but I highly suggest you treat this way of eating as a lifestyle. Our focus is in getting healthy not to lose the weight to just gain it back.

Read on to learn the Best Foods To Eat on a Keto Diet

Meat-Fish-Eggs

It is fine to eat any kind of meat that isn’t processed. On keto you can feel free to eat chicken, to beef, pork, turkey and any other kind of meat or game. When choosing to beef, Grass fed is always the best choice and don’t be afraid of the fat.

What Foods to Eat on a Keto Diet
Meat – The fattier the better.

The fattier cuts of meat tend to be cheaper as well. I try to stay away from lunch meat such as canned or processed meats (spam canned ham).

The only exception is bacon. When I purchase bacon I look for bacon without nitrates and sugar.

Eggs are the perfect food. So be sure to add them to your Keto menu. When I choose eggs I try to find free-range organic eggs but sometimes they are not available so I just get the regular.

All kinds of fish and seafood is great. A tip to keep in mind is the oilier the better. I love sardines and anchovies.

Veggies

When it comes to vegetables, keep in mind that the ones that grow above the ground are great since they have the least amount of carbs. Some of my favorites are broccoli, cauliflower, cabbage, any kind of greens, any kind of lettuce, mushrooms, snap peas, asparagus, green beans, cucumber, peppers. Spaghetti squash, tomatoes.

I stay away from most of the root veggies except for carrots and radishes.

Fat

Don’t be afraid of fats. Fats are important on keto because they are your fuel and they will help prevent you from feeling hungry. Fats are important for getting in Ketosis. So don’t be afraid to eat animal fats and drippings, butter, coconut milk, heavy cream and mayonnaise (home made is best).

Stick with avocado oil, coconut oil, MCT oil, Extra Virgin Olive Oil, ghee, lard or macadamia nut oil.

Dairy

A rule of thumb is to always choose full fat dairy products as these typically have zero sugar. You should avoid low fat dairy as they remove the healthy fat and often add sugar. I eat all kinds of hard full fat cheeses like Cheddar. I also eat blue cheese, feta cheese, cream cheese, Parmesan cheese, and Full fat Greek yogurt.

Nuts

All nuts are great in moderation as they do have some carbs. But they also have a lot of natural fat which makes it a great snack. The best are Brazil, macadamias, pecans, walnuts and almonds and coconut.

I don’t recommend eating pistachios or cashew nuts as they have higher carbs.

Nut flour like coconut flour and almond flour is is a great option to use as breading or for baking. They both have very low glycemic where as wheat flour is very high in sugar.


Seeds

Seeds are a favorite snack of mine. I just love them. We like to add a bit of sesame seeds to our stir-fried veggies. I love that it gives an extra crunch.

Other seeds are great in salads. I suggest chia, flax, pumpkin, sesame and sunflower seeds.

Fruit

Most fruits are not recommended on a low carb diet as they are high in fructose (sugar). However, Berries should be fine in moderation. They have fructose but there is more fiber so it helps to sort of cancel out the net carbs.

Drinks

The best options for drinks are water, sparking water, coffee or tea. I use heavy cream or butter in my hot tea and coffee. Feel free to add a bit of lemon or only a stevia-based water enhancer.

Sweeteners and Sweet things

Some people like to add sweeteners to their tea or coffee. Here are the keto sweeteners that do not raise insulin: Stevia, Xylitol, monk fruit fruit, Erythritol.

So here you go. I hope you find this list of foods to eat on Keto.

If you eat the above foods you should find that you will lose weight pretty easily. However, If you find that the weight has stalled or is coming off slowly, you may be eating too many nuts, berries or dairy. These all have a small amount of sugar that can add up quickly and cause your weight loss to slow down. You can always add them back once you have hit your weight loss goal.

Ten Foods to Avoid When Trying to Lose Weight and Get Healthier

Please share your successes and struggles below.

Best, Wendy

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28 thoughts on “What Foods to Eat on a Keto Diet”

  1. Thanks for this great introduction!

    I’m actually on the low-carb diet.  So far I’ve lost 20 pounds.  At first, I just started out with the Atkins shakes and snacks and cut bread, sweets, and pasta out of my diet.  It was hard to ditch the cravings for potatoes, and the other high-carb items but I’m actually not missing them anymore.

    Lately, I’ve been trying sweet recipes from various low-carb books and have yet to find one that isn’t disgusting, LOL.  I tried a mousse and brownies, both utter failures and unedible.  Do you have any recommendations on this issue?

    Other than that, I find the diet really good and have to say one of my favorite dishes is the Taco-cado (taco avocados).

    Thanks again,

    Scott

  2. Hello, Wendy thank you for posting this article.  it is a comprehensive list of what foods can be consumed on Keto.  I have heard so many people have such amazing success on the Keto diet.  Honestly, I got into it for two months and ended up gaining weight.  I was very discouraged because I had been working really hard, cooking my meals, getting off carbs and sugar completely.  I am actually going to the doctor today because I have had so much of a hard time getting any weight off.  If he recommends doing Keto again, I will be checking out this article before I go shopping!.  Thanks for the info. 

    1. I would love to talk to you and find out what you eat throughout the day. I feel like there is something that you are eating that is causing you to not lose. For example if you are still eating processed foods, there could be hidden sugar. Companies like to hide sugar with different names and such. If you want to log what you eat and run it past me, I would love to give you my take. Also, please let me know what happens at the doctors. I wish you good health!

  3. Hello,

    Firstly, thank you for sharing your article, it has been very informative and easy to follow with your clean and fresh imagery.

    To be honest, after reading your post, I’ve realised that it is exactly the opposite of how I would have imagined a Keto diet to be!

    I like how you emphasize that it is a lifestyle changer first and foremost. And that although it is a diet to be followed, it’s one to follow to see results in a healthier lifestle and that’s incredibly important so thank you for pointing that out.

    My vice has to be cheese and I always just assumed that it was ‘bad’ to eat but you have made sense when you mention that low-fat choices are not all they seem to be – especially when they remove the healthy fat which is needed and replace it with unhealthy sugars.

    As a vegetarian myself, would you recommend any supplements for meat and chicken? I already consume salmon and tuna mainly.

    Fantastic article! 

    Gayle

    1. Hi Gayle, You are so sweet. Thank you for the complement.

      To answer your question,  I always suggest if you are eliminating a food in your diet, you should always add a good non synthetic multi vitamin. But it sounds like you are getting enough protein by eating fish. 

      I have coached vegetarians who have struggled with their weight. And what I found is often they were missing the “veggies” in their diet. Meaning they were vegetarians, but eating way too much starches and processed food and not enough veggies. But it sounds like you are doing great and being a vegetarian is working for you which is great. And yes, eat the cheese if you like it. You may find the extra fat and lower carbs will make it easier for you to control your weight.

  4. Excellent suggestion on keto-friendly foods you can eat.  Thank you!  I’m not that knowledgable of keto, but I find it interesting that full-fat cheeses have less sugar than skim cheese!  I had NO idea about that.  I also don’t like sweeteners, usually.  I also have to stay away from xylitol because it is toxic to dogs.  Cats are undetermined, so I just stay away from it.  I’d have to find something else, I think.  I never did like the taste of sweeteners.  Thanks again!

    1. I typically don’t lose xylitol either. However, I do eat ice chips candy which is made with xylitol. They are really good and don’t have aftertaste. But you are right, don’t feed them to dogs. 

  5. The keto diet seems interesting, and different. I have never tried it, but I have been reading a lot about it recently. When a diet turns into a way of life, it is indeed a lifestyle and no longer a diet. What’s the point of losing weight and then gaining it again, right? Anyway, the keto diet looks like a good diet, it doesn’t seem to restrict much and you can still enjoy good food. I have never followed diets, I eat what I like basically, but I don’t eat any type of meat. 

    Seeds are indeed a healthy snack, I like nuts too, and I eat them often. And I agree, don’t be afraid of fats 🙂

  6. Hi! I really like beacon! And it’s nice you have mentioned that you like it too but that you avoid nitrates and sugar in it. I’ll do the same thing from here on.

    Thanks for mentioning not to be afraid of fat. It’s kinda a natural instinct to refuse fat because we think it’s not allowed. I also like all type of fish. Thanks for the encouragement to eat fish too.

  7. Hi Wendy,

    My wife and I recently started to focus on Keto Diet and while doing some search online I came across your helpful and informative guide.

    Wow, rather treating it as a diet we need to treat it as a lifestyle, great insight. I was always afraid of fat and will avoid it, after reading your guide I realized the importance of fat.

    Nuts and seeds are my favorite snacks. The video you embedded is super helpful. I am not eating any fruit and I need to focus on it.

    Thanks for the guide I enjoyed it and every single time I read an article of yours I learn so much new stuff!

    1. Oh you are too kind, Paul. I’m glad you found this post helpful. Thank you. Yes, it really is a lifestyle, because if we go back to the SAD diet (standard american diet) we will sabotage all the good things we have done for our body. For me, I’d rather feel amazing and live longer!

  8. Thanks Wendy,

    I have always struggled with my weight and have always had a problem with body image. With photos I stand behind someone else or where is the nearest tree!  Eating a lot of fat may take a little getting used to for me, I certainly love cheese, but with my crackers! I have tried coconut flour, but attempted to make pikelets with it, oops, no not a good outcome! Almond flour yes perfect in gluten free cakes, especially that yummy citrus flavour cake! But not really Keto is it?

    I haven’t heard of the water enhancers and I shall certainly try these, by mid afternoon I am looking for that sweet drink.

    Thank you very informative website!

    Michele

    1. You are welcome, Michele and I know what you mean about giving up the crackers. But I switched to just cheese for snacking and I quickly realized the crackers were more of a habit. I really didn’t miss them. It gets easier.

  9. Since I just joined keto diet some months back, I’m not too acquainted with how it works fully and sometimes I do make mistakes in the kind of foods I eat on the diet. This is great to read here as you have opened my eyes more to the dos and don’ts when on a keto diet. Really great to read on this. Thumbs up to you for helping me to widen my knowledge in the various alternatives made available for keto dieter

  10. Hello Wendy, I must say that this article is very helpful and informative. Lately, I hear that a keto diet is truly one of the most popular and one of those who actually give great results. I plan to try it for 2 months as I need to lose 15 kilograms of excess. Now I know what should I eat and what not, thank you for sharing.

  11. Hello Wendy, the post isn’t bad at all. I think that it is very good that I can learn about the good foods that I can eat on a Keto diet. I used to think that Keto is very strict and there are foods here that I thought is not allowed like eating fat since it is recommended to help people lose weight. I will very much remember this when I finally switch to Keto. Thanks for helping with this Wendy.

  12. This is not a bad post at all. I like how you have given the tips on leto. I am also on a Keto diet and I agree totally to this. What I didn’t know is that grass fed fat is the best in Keto. I guess we learn new stuff everyday. Now I know more about Keto. I think Keto is the best diet for anyone looking to lose weight. Awesome post you put together here.

  13. The biggest challenge I had when I started keto diet was that of what foods to eat, it would have been much easy assuming I was able to get this article then, but later on, a friend of my Wife introduced some of these foods to me. This will really serve as guide for beginners who are just joining the train of keto diet. These foods will help them loose weight easily. It’s really nice of you to have sent this article, I find it very informative and helpful.

  14. Hi Wendy;

    I enjoyed reading your post because I’m fascinated by this style of eating. (I don’t like to use the word diet, either.)

    I have a digestive condition that doesn’t allow me to eat animal products or much fat, even the good fats, so I could never do this. But I wish I could because I actually love meat, fish and cheese. Too bad they don’t love me. Lol

    I do love vegetables and fruit too, so it’s not all bad. Most of my diet is not processed at all, so I’m pretty healthy. I love starchy root vegetables and never gain weight from all the carbs I eat, and my blood sugar is always stable.

    I really believe people should “learn” their body and go with the lifestyle that suits them best.
    Stella 🙂

    1. Congrats on your amazing health Stella. I think a huge reason why you are so healthy is you don’t eat processed foods. You are right, we are all different and what works for some doesn’t work for others. For me, Keto was my last hope because I had tried everything. I’m glad your way of eating is working for you. Cheers to your health!

  15. Thank you for your post. I read about Keto diet and always want to practice of eating keto diet, but never take time to research on it.

    Here comes your article. A full list of foods that can be used to start with is really helpful. I eat some of the food, such as egg, fish, and meat, in your list daily. Am I in kind of semi-ketosis.

    I have a problem, I love rice which is not a good practice in keto diet’s term. What is your opinion on this?

    I have some belly fat and would like to get rid of it. Do you have good suggestions for me?

    It is kind of you sharing this helpful information with us.

    1. It is actually pretty simple. When we eliminate carbs or low to 20 grams a day, we lose weight. It is the perfect way to eliminate belly fat. Rice is a carb. So if you want to eliminate belly fat, you probably should eliminate the rice and other starches and sugars. There really isn’t any way around it, unfortunately. 

      I loved bread, the same way you love rice. But my health was more important to me. It was really hard. But I gave up the bread (all grains), starchy root veggies, rice, and pasta. I am seriously telling you my entire life changed. Inflamation seemed to go away within a few days, I lost weight, my allergies went away. I feel 10 years younger.

      So yes, eliminating carbs sucks. But in the long run, it will change your life. I realize now, that my body doesn’t thrive on these foods. It thrives on fat, protein and green veggies.

  16. I think we should just ban the word diet. It gives us such a idea in our minds and make us overeat. I think it could be from all the restrictions that we do to ourselves and we just want to rebel by eating everything in sight lol. I used to be one of them. I am now eating keto and whole foods as well. I make it my lifestyle but it took me almost 6 months to treat it as my new lifestyle. Have to say that those processed foods are very tempting.  

    When I have carbs or sweets cravings, I usually just drink a big club soda with lemon and make myself do something else. My favorite keto dish that I always go to is toast avocado with bacon. I just take the seed out crack an egg n the whole and place the bacon in the bottom tray. Try it, it is sooo good. Not so healthy but keto friendly lol

    Also try to stay from people who do no understand your new lifestyle too. Just politely change the topic and do you.

  17. I was not at all familiar with the Keto Diet until now. I actually had no idea that you could eat meat at all on the Keto Diet, but now I understand, it can not be processed.

    This way of eating as a lifestyle seems to be able to not only promote getting healthy, but living a life of longevity as well. 

    I have also never heard of Keto breath. I think I will be investing in peppermint essential oils for other breath related issues, or maybe even a daily breath stabilizer. I am very self conscious about my breath and I always keep some type of peppermint, cinnamon, or other hard candy on hand for breath control. 

    After reading this post, I think I am considering that I might even give the Keto Diet a try. 

    Thank you for creating this post, I find it to be very informative.

    Jerry

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