The ketogenic or “keto” diet has become incredibly popular for weight loss and health, but figuring out what you can and can’t eat can be confusing, especially since it involves restricting carbs to very low levels. The good news is there are still plenty of delicious whole foods you can enjoy on keto. Here’s a quick look at some of the most common keto-friendly foods.
Meats
Almost all meats are low in carbs and can be enjoyed freely on keto. This includes:
- Beef
- Chicken
- Pork
- Lamb
- Turkey
- Duck
- Veal
- Bacon
- Sausage
- Ham
Opt for fattier cuts since keto is a high-fat diet. Also make sure meats are not breaded or cooked in high-carb sauces.
Fish and Seafood
Fish and shellfish are keto superstars. Excellent protein sources that are naturally low in carbs, including:
- Salmon
- Tuna
- Trout
- Sardines
- Shrimp
- Lobster
- Crab
- Catfish
- Scallops
- Cod
- Tilapia
Again, watch out for breaded fish or seafood served with high-carb sauces. Opt for grilled, baked or broiled.
Eggs
High in protein and nutrients, eggs are one of the healthiest and most versatile low-carb foods. Use them for breakfast, lunch, dinner and baking keto-friendly treats.
Non-Starchy Vegetables
Most vegetables are low in calories and carbs, making them ideal for keto. Enjoy an abundance of:
- Leafy greens – spinach, kale, lettuce, chard, collards
- Broccoli
- Cauliflower
- Asparagus
- Cucumber
- Tomatoes
- Peppers
- Onions
- Green beans
- Zucchini
- Cabbage
- Mushrooms
Avoid starchy veggies like potatoes, sweet potatoes, peas, corn and winter squash.
High Fat Dairy
Dairy products can be enjoyed on keto as long as you choose the full-fat, low-carb options like:
- Butter
- Cream cheese
- Heavy cream
- Full-fat cheese
- Full-fat yogurt
- Sour cream
Avoid milk since it has more carbs. Opt for unsweetened nut milks instead.
Nuts and Seeds
Nuts and seeds make the perfect high-fat, low-carb snack. Some of the best options are:
- Almonds
- Walnuts
- Macadamia nuts
- Pecans
- Pine nuts
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Flaxseeds
- Chia seeds
Watch portions since calories can add up quickly. Stick to 1–2 ounces per serving.
Avocados
Creamy, fatty and low in carbs, avocados are a keto dieter’s best friend. Enjoy sliced on salads, mashed in guacamole or even baked into brownies.
Coconut
All parts of the coconut are low in carbs. Enjoy shredded coconut in baked goods, coconut oil for cooking, coconut milk for drinking and coconut flakes for snacking.
Olives
High in healthy fats, olives make a perfect keto-friendly snack, appetizer, salad topping or ingredient. All varieties are low in carbs.
Oils and Vinegars
Oils and vinegars add flavor and healthy fats to keto meals without the carbs. Choose from:
- Olive oil
- Coconut oil
- Avocado oil
- Nut oils
- Seed oils
- Apple cider vinegar
- Red wine vinegar
- Balsamic vinegar
Avoid processed vegetable oils like canola, corn and soybean.
Herbs and Spices
Use herbs and spices liberally to add flavor to meals without carbs or calories:
- Salt
- Pepper
- Garlic
- Basil
- Oregano
- Thyme
- Rosemary
- Cilantro
- Ginger
- Cumin
- Chili powder
- Paprika
- Cinnamon
Beverages
Stay hydrated on keto with:
- Water
- Unsweetened tea
- Black coffee
- Nut milks
- Unsweetened almond milk
- Bone broth
Avoid sugar-sweetened drinks like juice, soda and sweetened coffee drinks.
What Foods Can’t You Eat on Keto?
Since keto requires restricting your carb intake, there are some foods that you’ll need to avoid. Foods to avoid on keto include:
- Grains: bread, pasta, rice, cereals, etc.
- Starchy vegetables: potatoes, sweet potatoes, peas, corn, winter squash, etc.
- Legumes: beans, lentils, chickpeas, etc.
- Fruit: especially high-sugar fruits like bananas, grapes, mangoes, etc.
- Sugar: honey, maple syrup, agave, etc.
- Sweetened beverages: soda, juice, sports drinks, etc.
- Sweetened dairy: flavored yogurts, sweetened milk, ice cream, etc.
- Processed foods: chips, crackers, cookies, cakes, candy, etc.
- Alcohol: beer, wine, liquor, cocktails, etc.
Sample Keto Meal Plan
Here is a sample one-day keto meal plan featuring common keto-friendly foods:
Breakfast
- Bacon and egg scramble with spinach
- Bulletproof coffee (coffee with butter and MCT oil)
Lunch
- Tuna salad lettuce wraps with avocado
- Cucumber salad
Dinner
- Grilled salmon with roasted asparagus
- Side salad with olive oil and vinegar dressing
Snacks
- Hard boiled eggs
- Vegetable sticks with guacamole
- Handful of almonds
- Pork rinds
Tips for Success on the Ketogenic Diet
Here are some helpful tips to make following the keto diet easier:
- Read labels: Read nutrition labels carefully to check carb contents, watch out for added sugars.
- Meal prep: Spend time on weekends meal prepping keto meals and snacks for the week ahead.
- Plan ahead: Before eating out, check the menu and carbohydrate content.
- Snack smart: Keep keto-friendly snacks on hand – nuts, seeds, cheese, avocado.
- Hydrate: Drink plenty of water and minimize sweetened beverages.
- Get creative: Search online for keto recipes so you don’t get bored.
- Supplement: Use salt, MCT oil and electrolytes to prevent keto flu.
- Move more: Adding physical activity can boost fat burning.
Is the Keto Diet Healthy Long-Term?
The keto diet involves some extreme restrictions, so is it safe for long-term health? Here’s what we know:
- Keto is safe for most healthy people short-term. There’s less research on long-term safety.
- Potential benefits: weight loss, lower blood sugar, improved heart health markers.
- Potential risks: nutritional deficiencies, kidney stones, fatty liver, fatigue.
- Supplementing and eating nutrient-rich foods can prevent deficiencies.
- Intermittent keto may be best for some people long-term.
- Always consult your healthcare provider before starting keto.
Overall the keto diet can be safe if performed correctly, but may not be ideal for everyone long-term due to its restrictiveness.
The Bottom Line
There are plenty of delicious whole foods you can eat on a ketogenic diet, including meats, fish, eggs, vegetables, healthy fats and more. Avoid carb-heavy foods like grains, starchy veggies, sugars and sweetened drinks. Read labels, meal prep, supplement smartly and get creative with keto recipes to stick with it. While keto can be safe short-term, work with a healthcare provider to determine if it’s right for you long-term.
