• Matthew Daniel
• July 11, 2023

Keto Diet Food List: What to Eat and What to Limit on the Ketogenic Diet

The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan that has gained popularity for its potential health benefits and effectiveness in weight loss. If you’re considering embarking on a keto diet, it’s important to understand which foods you can include in your meals and which ones you should limit.

Foods You Can Eat on the Ketogenic Diet

Food Category	Food Items
Meats and Poultry	Beef, Chicken, Turkey, Pork, Lamb
Seafood	Salmon, Tuna, Shrimp, Cod, Sardines
Eggs	Whole Eggs, Egg Whites
Dairy Products	Cheese, Butter, Greek Yogurt, Heavy Cream
Nuts and Seeds	Almonds, Walnuts, Chia Seeds, Flaxseeds
Healthy Fats	Avocado, Olive Oil, Coconut Oil, MCT Oil
Non-Starchy Vegetables	Spinach, Broccoli, Cauliflower, Kale
Berries	Strawberries, Blueberries, Raspberries
Low-Carb Fruits	Avocado, Tomatoes, Lemons, Limes
Herbs and Spices	Basil, Cinnamon, Turmeric, Garlic
Beverages	Water, Unsweetened Tea, Coffee
Sweeteners	Stevia, Erythritol, Monk Fruit

The ketogenic diet emphasizes consuming foods that are low in carbohydrates and high in healthy fats. Here are some examples of foods that you can enjoy while following the keto diet:

1. Nuts, Seeds, and Healthy Oils

Nuts and seeds are excellent sources of healthy fats and make for satisfying snacks on the keto diet. Examples include almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds. Healthy oils, such as olive oil, coconut oil, and avocado oil, can be used for cooking and dressing salads.

2. Low-Carb Vegetables

Non-starchy vegetables that are low in carbohydrates can be a valuable addition to your keto meals. Examples of keto-friendly vegetables include leafy greens (spinach, kale, lettuce), broccoli, cauliflower, zucchini, bell peppers, and asparagus.

3. Meat, Poultry, and Fish

Animal proteins are a key component of the keto diet. You can include meat (beef, pork, lamb), poultry (chicken, turkey), fish (salmon, tuna, trout), and shellfish (shrimp, crab, lobster) in your meals. Opt for organic, grass-fed, or wild-caught options whenever possible.

4. Eggs and Dairy

Eggs are highly versatile and can be a staple on the keto diet. They provide protein and healthy fats. Dairy products such as cheese, butter, and heavy cream are also allowed in moderation. Opt for full-fat and unprocessed options.

5. Berries

While fruits are generally limited on the keto diet due to their higher carbohydrate content, berries such as strawberries, raspberries, and blackberries are lower in carbs and can be enjoyed in moderation.

6. Avocados

Avocados are a keto superstar, rich in healthy fats and fiber. They can be enjoyed as a standalone snack or added to salads, smoothies, or keto-friendly recipes.

Foods to Limit on the Keto Diet

Although the ketogenic diet allows for a generous intake of fats, certain foods should be limited due to their high carbohydrate content. Here are some examples of foods that you should consume in moderation on the keto diet:

1. Grains and Starches

Grains and starches, including bread, pasta, rice, and cereals, are high in carbohydrates and should be avoided or limited to the keto diet.

2. Legumes and Beans

Legumes and beans, such as lentils, chickpeas, and black beans, are also relatively high in carbohydrates and should be consumed in moderation.

3. Sugary Foods and Sweets

Sugary foods and sweets, including candy, cakes, cookies, and sugary beverages, are high in carbs and should be avoided on the keto diet.

4. Most Fruits

While berries are lower in carbs and can be enjoyed in moderation, most other fruits contain higher amounts of carbohydrates and should be limited to the keto diet.

5. Starchy Vegetables

Starchy vegetables like potatoes, corn, and carrots are higher in carbohydrates and should be limited to the keto diet.

High-Carb Foods That Most People Limit on the Keto Diet

The following high-carb foods are typically limited on the keto diet due to their carbohydrate content:

• Bread and baked goods
• Pasta
• Rice
• Potatoes and other root vegetables
• Sugary beverages
• Beer and other high-carb alcoholic beverages
• High-sugar condiments and sauces

Foods and Drinks You Can Sometimes Have on the Keto Diet

While the keto diet restricts certain foods, there are some options you can occasionally enjoy in moderation:

• Dark chocolate with a high percentage of cocoa (choose low-sugar options)
• Dry red or white wine 
• Low-carb beer or spirits
• Keto-friendly sweeteners such as stevia or erythritol

Pros of the Ketogenic Diet

The ketogenic diet has gained popularity due to several potential benefits, including:

Weight Loss: The keto diet may promote weight loss by encouraging the body to burn fat for fuel.

Improved Blood Sugar Control: By limiting carbohydrates, the keto diet can help stabilize blood sugar levels.

Increased Satiety: The high-fat content of the keto diet may help you feel fuller for longer, reducing the tendency to overeat.

Potential Health Benefits: Some studies suggest that the keto diet may have positive effects on certain health conditions such as epilepsy, type 2 diabetes, and metabolic syndrome.

Cons of the Ketogenic Diet

While the ketogenic diet has its benefits, it may not be suitable for everyone. Some potential drawbacks include:

Initial Adjustment Period: When transitioning to the keto diet, you may experience the “keto flu,” which includes symptoms like fatigue, headache, and brain fog.

Restrictive Nature: The keto diet restricts many foods, which may make it challenging to adhere to in the long term.

Nutrient Deficiencies: Since the diet limits certain food groups, it’s important to ensure you’re getting a wide range of nutrients through careful food choices or supplementation.

Conclusion

The keto diet involves a significant shift in dietary patterns, emphasizing low-carb, high-fat foods. By following the provided keto diet food list and understanding what to eat and what to limit, you can successfully navigate the ketogenic diet. Remember to consult with a healthcare professional or registered dietitian before starting any new diet, especially if you have underlying health conditions or concerns.

Tags:

• Keto Diet
• Keto Food
• ketogenic
• ketogenic diet