Keto Diet Food List: What to Eat and What to Limit If You Go Keto

Are you keto-curious but aren’t sure what you’re free to eat on it?

You’re in the right place!

We’ll show you exactly what foods fit into a keto dietand which ones don’t.

Photo of an array of ketogenic foods including salmon, chicken, avocado, peppers, spinach and others

Abbey Littlejohn

Theketogenic dietis a high-fat, moderate-protein and very low-carbohydrate diet.

The reduction of carbohydrates puts the body into ametabolic state called ketosis.

Traditionally, the ketogenic diet was only used in clinical configs to reduce seizures in children with epilepsy.

a printable list of various foods that are Keto Diet Friendly

People also eat keto tolose weight.

Abbey Littlejohn

Still curious?

They also contain antioxidants that help protect against cell-damaging free radicals.

Photo showing an array of ketogenic foods including cauliflower, spinach, peppers, zucchini, broccoli and green beans

Abbey Littlejohn

Aim for nonstarchy vegetables with less than 8 grams of net carbs per cup.

Net carbs are total carbohydrates minus fiber.

Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach fit the bill.

Photo of an avocado sliced with the other half scooped out

Abbey Littlejohn

It’s also rich in protein and calcium.

But since it’s still early, stay tuned and consume cheese in moderation.

Plain Greek Yogurt and Cottage Cheese

Yogurt and cottage cheese are high in protein and calcium-rich.

Photo of oils and nuts in small dishes

Abbey Littlejohn

In addition, yogurt and cottage cheese add gut-loving bacteria to your intestines.

Just be sure you’re also including fruits and veggies to feed those bacteria and help them thrive.

Eggs

Eggs are high in protein, B vitamins, minerals and antioxidants.

Photo of blueberries, raspberries, strawberries and blackberries

Abbey Littlejohn

Twolarge eggscontain zero carbohydrates and over 12 g of protein.

Eggs promote feelings of fullness.They also contain antioxidants such as lutein and zeaxanthin, which help protect eye health.

MCTs may increase metabolic rate and promote the loss of weight and belly fat too.

Ana Cadena

Be sure to measure portion sizes when consuming any healthy fat.

Carb counts for 1 oz.

They are low in carbs and high in fiber.

Cocoa has been called a “superfood” because it is rich in antioxidants.

It’s about total carbohydrate intake and how you choose to “spend” your carbs.

Generally, you should stay under 20 to 40 g of carbohydrates per day.

This total is for net carbohydrates (total carbs minus fiber)," says Stone.

Even whole-wheat pasta and bean-based pasta are high in carbs.

Consider alternatives likespiralized vegetablesor shirataki noodles, which are lower-carb options.

Sugary breakfast cereals and healthy whole-grain cereals are high in carbohydrates too and should be limited.

“For the same carbs, you could have A LOT of veggies.”

Beer can be enjoyed in moderation on a low-carb diet.

Dry wine and spirits are better options, but all alcohol should be minimal.

These include corn, potatoes, sweet potatoes and beets.

Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

Greek yogurt is higher in protein and lower in carbohydrates compared to regular yogurt.

Gluten-Free Baked Goods

Gluten-free does not equal carb-free.

Many gluten-free breads and muffins are as high in carbohydrates as traditional baked goods.

They are also typically lower in fiber.

But 1 cup has 12 g of sugar (lactose).

Choose almond, coconut or another low-carb milk instead.

They may be included in small amounts on a ketogenic diet.

However, they may take up large amounts of your daily carb intake.

In the short term, people who follow the diet report weight loss.

“It often comes with uncomfortable side effects like constipation and the ‘keto flu.’

Also, the long-term health consequences are not well understood.”

Highly restrictive diets are notoriously hard to follow and can impact your relationship with food in a negative way.

Other negative side effects of the keto diet include bad breath, hair loss and damaged gut health.

Plus, the long-term effects on overall health are poorly understood and need more research.

2020;11(5):1123-1133. doi:10.1093/advances/nmaa029