Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference.
Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section.
Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for.
Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto:
All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups:
- Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
- Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing.
- Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items.
- Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs.
- Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds.
- Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice.
Here’s an overview video that quickly goes over our keto food list. If you scroll down, you can see in-depth breakdowns of each section along with some ideas on what types of food to eat! If you’re not much of the planning type and would rather follow along to get meal ideas, take a look at our Keto Academy Program >
Fats and Oils
Fats will be the majority of your daily calorie intake when you are on a ketogenic diet, so choices should be made with your likes and dislikes in mind. They can be combined in many different ways to add to your meals – sauces, dressings, or just simply topping off a piece of meat with butter.
Fats are vital to our bodies, but they can also be dangerous if you are consuming too much of the wrong types of fats. There are a few different types of fat that are involved in a ketogenic diet. Different foods usually have various combinations of fats, but the unhealthy fats are easy to avoid. Here’s a brief overview:
- Saturated Fats. Eat these. Some examples of these are butter, ghee, coconut oil, and lard.
- Monounsaturated Fats. Eat these. Some examples of these are olive, avocado, and macadamia nut oils.
- Polyunsaturated Fats. Know the difference. Naturally occurring polyunsaturated fats in animal protein and fatty fish are great for you, and you should eat these. Processed polyunsaturated fats in “heart healthy” margarine spreads are bad for you.
- Trans Fats. Completely avoid. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as they’re linked to heart disease.
Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred. Below, you can see some common ways to increase the amounts of fat you eat on a ketogenic diet.
You also want to have a balance between your omega 3’s and omega 6’s, so eating things like wild salmon, tuna, trout, and shellfish can help provide a balanced diet of Omega-3’s. If you don’t like fish, or just prefer not to eat it, we suggest taking a small fish oil supplement. You can also take krill oil for omega 3’s if you are allergic.
Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges.
Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
Some ketogenic diet foods that are ideal for fats and oils (organic and grass-fed sources are preferred):
- Fatty Fish
- Animal Fat (non-hydrogenated)
- Lard
- Tallow
- Avocados
- Egg Yolks
- Macadamia/Brazil Nuts
- Butter/Ghee
- Mayonnaise
- Coconut Butter
- Cocoa Butter
- Olive Oil
- Coconut Oil
- Avocado Oil
- Macadamia Oil
- MCT Oil
If you’re using vegetable oils (olive, soybean, flax, or safflower) choose the “cold pressed” options if they are available.
If you tend to fry things up, try to go after non-hydrogenated lards, beef tallow, ghee, or coconut oil since they have higher smoke points than other oils. This allows less oxidization of the oils, which means you get more of the essential fatty acids.
Protein
Below, you’ll find a visual list of proteins that are commonly consumed on a ketogenic diet. Note that the higher the amount of protein, the less you will want to consume.
Your best bet when it comes to protein is choosing pasture-raised and grass-fed. This will minimize your bacteria and steroid hormone intake. Try to choose the darker meat where possible with poultry, as it is much fattier than white meat. Eating fatty fish is a great way to get omega 3’s in as well.
When it comes to red meat, there’s not too much to avoid. Cured meats and sausages can sometimes have added sugars and added processed ingredients. If you eat steak, try to choose fattier cuts like ribeye. If you like hamburger meat (ground beef), try to choose fattier ratios like 85/15 or 80/20 in some cases.
One thing you do need to be careful of when dealing with meat is your protein intake. Too much protein on a ketogenic diet can lead to lower levels of ketone production and increased production of glucose. You want to aim for nutritional ketosis, so you must not over-consume on protein.
Try to balance out the protein in your meals with fattier side dishes and sauces. If you choose to eat lean beef, you have to be especially careful with the portioning of protein. Jerky and other beef snacks can add up in protein very fast, so make sure to pair it with something fatty – like cheese!
Note: If you don’t eat pork or beef, you can always substitute lamb in its place since it is very fatty. Replace cuts of meat like bacon with similar, leaner items. Add extra fat if needed.
Some examples of how to get your protein in on a ketogenic diet are below:
- Fish. Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Fattier fish is better.
- Shellfish. Clams, oysters, lobster, crab, scallops, mussels, and squid.
- Whole Eggs. Try to get them free-range from the local market if possible. You can prepare them in many different ways like fried, deviled, boiled, poached, and scrambled.
- Beef. Ground beef, steak, roasts, and stew meat. Stick with fattier cuts where possible.
- Pork. Ground pork, pork loin, pork chops, tenderloin, and ham. Watch out for added sugars and try to stick with fattier cuts.
- Poultry. Chicken, duck, quail, pheasant and other wild game.
- Offal/Organ. Heart, liver, kidney, and tongue. Offal is one of the best sources of vitamins/nutrients.
- Other Meat. Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible.
- Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers. Don’t be overly concerned with nitrates.
- Nut Butter. Go for natural, unsweetened nuts and try to stick with fattier versions like almond butter and macadamia nut butter. Legumes (peanuts) are high in omega 6’s so be careful about over-consumption.
Here’s a nutritional list of some of the most commonly consumed proteins on keto and their respective nutritional profile. Keep in mind that you still need to balance your protein intake with fat.
| Keto Protein Source | Calories | Fats (g) | Net Carbs (g) | Protein (g) |
| Ground beef (4 oz., 80/20) | 280 | 23 | 0 | 20 |
| Ribeye steak (4 oz.) | 330 | 25 | 0 | 27 |
| Bacon (4 oz.) | 519 | 51 | 0 | 13 |
| Pork chop (4 oz.) | 286 | 18 | 0 | 30 |
| Chicken thigh (4 oz.) | 250 | 20 | 0 | 17 |
| Chicken breast (4 oz.) | 125 | 1 | 0 | 26 |
| Salmon (4 oz.) | 236 | 15 | 0 | 23 |
| Ground lamb (4 oz.) | 319 | 27 | 0 | 19 |
| Liver (4 oz.) | 135 | 5 | 0 | 19 |
| Egg (1 large) | 70 | 5 | 0.5 | 6 |
| Almond butter (2 tbsp.) | 180 | 16 | 4 | 6 |
Remember that protein is always to be consumed in moderation. If you need help knowing how much protein to eat, we recommend visiting the Keto Calculator >
Vegetables and Fruit
Below, you’ll find a visual list of fruit and veggies that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.
Vegetables are a paramount part of a healthy keto diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are high in sugar and don’t cut it nutritionally – so we need to weed them out.
The best type of vegetables for a ketogenic diet are high in nutrients and low in carbohydrates. These, as most of you can guess, are dark and leafy. Anything that resembles spinach or kale will fall into this category and will be the best thing to include in anything you can.
Try to go after cruciferous vegetables that are grown above ground, leafy, and green. If you can opt for organic as there are fewer pesticide residues, but if you can’t then don’t worry. Studies show that organic and non-organic vegetables still have the same nutritional qualities. Both frozen and fresh vegetables are good to eat.
Note: Vegetables that grow below ground can still be consumed in moderation – you just have to be careful about the number of carbs that they have. Usually, underground vegetables can be used for flavor (like half an onion for an entire pot of soup) and easily moderated.
In general, there’s no fitting rule that works perfectly. Try to choose your vegetables with carbohydrates in mind and portion them based on their carb counts.
Be careful and monitor the vegetables (and their respective carb counts) you add to any of your meals. Especially try to limit your intake of:
- Higher carb vegetables. This includes onion, parsnip, garlic, mushrooms, and squash.
- Nightshades. This includes tomato, eggplant, and peppers.
- Berries. This includes raspberries, blackberries, and blueberries.
- Citrus. This includes lemon, lime, and orange juice (or zest) in water and in recipes.
- Completely avoid starchy vegetables and large fruits like potatoes and bananas.
Here’s a nutritional list of some of the more commonly consumed vegetables on keto. Keep in mind that the weights are the same of everything listed so that it will impact the skew of the carb counts. For example, in a meal you may have 6 oz. of broccoli in the side, but you would not have 6 oz. worth of berries in the morning. You may mix 6 oz. of berries into a pudding with 4 servings.
| Keto Veggie/Fruit Source | Calories | Fats (g) | Net Carbs (g) | Protein (g) |
| Cabbage (6 oz.) | 43 | 0 | 6 | 2 |
| Cauliflower (6 oz.) | 40 | 0 | 6 | 5 |
| Broccoli (6 oz.) | 58 | 1 | 7 | 5 |
| Spinach (6 oz.) | 24 | 0 | 1 | 3 |
| Romaine Lettuce (6 oz.) | 29 | 1 | 2 | 2 |
| Green Bell Pepper (6 oz.) | 33 | 0 | 5 | 1 |
| Baby Bella Mushrooms (6 oz.) | 40 | 0 | 4 | 6 |
| Green Beans (6 oz.) | 26 | 0 | 4 | 2 |
| Yellow Onion (6 oz.) | 68 | 0 | 12 | 2 |
| Blackberries (6 oz.) | 73 | 1 | 8 | 2 |
| Raspberries (6 oz.) | 88 | 1 | 8 | 2 |
You may notice that fruits and vegetables that grow underground tend to have higher carb counts, so they must be monitored and limited. To see a full list of low carb vegetables, take a look at the best low-carb vegetables list >
Dairy Products
Below, you’ll find a visual list of dairy that is commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.
Dairy is commonly consumed in tandem with meals on keto. Try to keep your dairy consumption to a moderate level. Most of your meals should be coming from protein, vegetables, and added fats/cooking oils.
Raw and organic dairy products are preferred here, if available. Highly processed dairy normally has 2-5x the number of carbohydrates as raw/organic dairy so it does add up over time. Make sure to choose full fat products over fat-free or low-fat as they will have significantly more carbs and less “filling” effects.
If you have lactose sensitivities, stick with very hard and long-aged dairy products as they contain much less lactose. Some examples of dairy you can eat on keto are:
- Greek yogurt
- Heavy whipping cream
- Spreadables including cottage cheese, cream cheese, sour cream, mascarpone, creme fraiche, etc.
- Soft Cheese including mozzarella, brie, blue, colby, monterey jack, etc.
- Hard Cheese including aged cheddar, parmesan, feta, swiss, etc.
- Mayonnaise and mayo alternatives that include dairy.
Dairy is a great way to add extra fats into meals by creating sauces or fatty side dishes like creamed spinach, but always remember that it does have protein in it as well. You should always take this into account when pairing dairy with protein-heavy dishes.
Below you’ll find a nutritional list of the most commonly consumed dairy items on keto. By far the most common dairy items used are heavy cream (for tea/coffee) and cheese (for added fats in meals). Note that the nutrition values in the table are based on 1 oz. servings while the visual guide is based on 100g servings (~1/2 cup).
| Keto Dairy Source | Calories | Fats (g) | Net Carbs (g) | Protein (g) |
| Heavy cream (1 oz.) | 100 | 12 | 0 | 0 |
| Greek yogurt (1 oz.) | 28 | 1 | 1 | 3 |
| Mayonnaise (1 oz.) | 180 | 20 | 0 | 0 |
| Half n’ half (1 oz.) | 40 | 4 | 1 | 1 |
| Cottage cheese (1 oz.) | 25 | 1 | 1 | 4 |
| Cream Cheese (1 oz.) | 94 | 9 | 1 | 2 |
| Mascarpone (1 oz.) | 120 | 13 | 0 | 2 |
| Mozzarella (1 oz.) | 70 | 5 | 1 | 5 |
| Brie (1 oz.) | 95 | 8 | 0 | 6 |
| Aged Cheddar (1 oz.) | 110 | 9 | 0 | 7 |
| Parmesan (1 oz.) | 110 | 7 | 1 | 10 |
Some people experience slower weight loss when over-consuming cheese. If you notice that you have hit a plateau or slowed down in weight loss, you may want to consider reducing the amount of dairy you eat. To see a full list of low carb dairy products, take a look at the best keto dairy list >
Nuts and Seeds
Below, you’ll find a visual list of nuts that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.
Nuts and seeds are best when they are roasted to remove any anti-nutrients. Try to avoid peanuts if possible, as they are legumes which are not highly permitted in the ketogenic diet food list.
Typically raw nuts can be used to add flavorings or texture to meals. Some people choose to consume them as snacks – which can be rewarding but may work against weight loss goals. Snacking, in general, will raise insulin levels and lead to slower weight loss in the long term.
Nuts can be a great source of fats, but you always have to remember that they do have carbohydrate counts that can add up quickly. It’s also particularly important to note that they do contain protein as well. Nut flours especially can add up in protein rather fast – so be wary of the amount you use.
Nuts can also be high in omega 6 fatty acids, so it’s good to be careful with the amount you consume. For typical eating, you want to stick with fattier and lower carbohydrate nuts.
Next time you’re thinking about opening a new bag of nuts to eat, consider what’s better for you on keto from the following:
- Fatty, low carbohydrate nuts. Macadamia nuts, brazil nuts, and pecans can be consumed with meals to supplement fat.
- Fatty, moderate carbohydrate nuts. Walnuts, almonds, hazelnuts, peanuts, and pine nuts can be used in moderation to supplement for texture or flavor.
- Higher carbohydrate nuts. Pistachios and cashews should rarely be eaten or avoided as they’re very high in carbohydrates (2 handfuls of cashews is almost a full day’s allowance of carbs).
Note: If you have a nut allergy, a common substitution for almond flour is sunflower seed flour. Just keep in mind that this has higher levels of omega 6 fatty acids.
Below you’ll see a nutritional list of some examples of the most commonly consumed nuts on keto. Remember that snacking will slow down weight loss:
| Keto Nut Source | Calories | Fats (g) | Net Carbs (g) | Protein (g) |
| Macadamia Nuts (2 oz.) | 407 | 43 | 3 | 4 |
| Brazil Nuts (2 oz.) | 373 | 37 | 3 | 8 |
| Pecans (2 oz.) | 392 | 41 | 3 | 5 |
| Almonds (2 oz.) | 328 | 28 | 5 | 12 |
| Hazelnuts (2 oz.) | 356 | 36 | 3 | 9 |
Below, you’ll find a visual list of nut and seed flours that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.
Nut and seed flours are great to substitute for regular flour. Commonly consumed on keto, seeds and nuts are frequently seen in baked recipes and dessert recipes. We often see the use of nuts (in almond flour) and seeds (in flaxseed meal) but should be eaten in moderation.
You can usually use a mix of multiple flours to get a realistic texture in baking recipes. Combining flours and experimenting with your baking can lead to much lower net carb counts in recipes. We think these lemon poppyseed muffins (a mix of almond flour and flaxseed meal) make a great texture when combined with the fats from the heavy cream and butter.
Remember that different flours act in different ways as well. For example, you would only need about half the amount of coconut flour as you would almond flour. Coconut flour is much more absorptive and generally, requires more liquid.
Besides baking, you can also use these flours as a breading when frying foods or even as a pizza base!
When you get creative enough, there’s always a way to make a low-carb version of an old favorite. If you need some ideas, check out our keto cheat sheet >
You can see a nutritional list of some examples of commonly consumed keto nut/seed items below:
| Keto Nut/Seed Baking Source | Calories | Fats (g) | Net Carbs (g) | Protein (g) |
| Almond Flour (2 oz.) | 324 | 28 | 6 | 12 |
| Coconut Flour (2 oz.) | 120 | 4 | 6 | 4 |
| Chia Seed Meal (2 oz.) | 265 | 17 | 3 | 8 |
| Flaxseed Meal (2 oz.) | 224 | 18 | 1 | 8 |
| Unsweetened Coconut (2 oz.) | 445 | 40 | 8 | 4 |
Water and Beverages
Below, you’ll find a visual list of beverages that are commonly consumed on a ketogenic diet. Note that the more restricted they are, the less you will want to consume.
The ketogenic diet has a natural diuretic effect, so dehydration is common for most people starting out. If you’re prone to urinary tract infections or bladder pain, you have to be especially prepared.
The eight glasses of water we’re recommended to drink? Drink those, and then some more. Considering we’re made up of about two-thirds water, hydration plays a substantial role in our everyday life. We recommend that you try to drink as close to a gallon of water a day as possible.
Many people choose ketoproof coffee or tea in the morning to ramp up energy with added fats. While it is a great thing, it’s also important to consume flavored beverages in moderation. This is amplified when it comes to caffeine as too much will lead to weight loss stalls; try to limit yourself to a maximum of 2 cups of caffeinated beverages a day.
Note: Many people experience the Keto Flu when transitioning to keto due to dehydration and lack of electrolytes. Make sure that you replenish your electrolytes and drink plenty of fluids. An easy way to do this is by drinking bone broth or sports drinks sweetened with sucralose or stevia.
Some examples of commonly consumed beverages on keto are below:
- Water. This will be your staple, go-to source for hydration. You can drink still or sparkling water.
- Broth. Loaded with vitamins and nutrients. More importantly, it will kickstart your energy by replenishing your electrolytes.
- Coffee. Improves mental focus and has some added weight loss benefits.
- Tea. Has the same effects as coffee, but many don’t enjoy tea. Try to stick with black or green.
- Coconut/Almond milk. You can use the unsweetened versions in the carton from the store to replace your favorite dairy beverage.
- Diet soda. Try to severely reduce or completely stop drinking this. It can lead to sugar cravings and sometimes insulin spikes in the long run.
- Flavoring. The small packets that are flavored with sucralose or stevia are fine. You can alternatively add a squeeze of lemon, lime, or orange to your water bottle.
- Alcohol. Choose hard liquor. More beer and wine will be too high carb to consume. Frequent consumption of alcohol will slow weight loss down. Read more here >
Many people enjoy keeping themselves accountable by creating challenges for themselves. We use a 32 oz. water bottle and put four hair ties around it. Each time we finish a bottle, we take away a hair tie. Keep drinking until there’s no more!
Spices and Cooking
Below, you’ll find a visual idea of spices that are commonly consumed on a ketogenic diet. Even small ingredients can add up in carbs; make sure to monitor spices and condiments that you add to your meals.
Seasonings and sauces are a tricky part of ketogenic diet foods, but people use them on a regular basis to add flavor to their meals. The easiest way to remain strict here is to avoid processed foods. There are many low carb condiments and products on the market, and there’s no way to list them all. A handful of them are great, but the majority use high glycemic index sweeteners – which you want to avoid.
Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.
Below you’ll find some common herbs and spices that people use on a ketogenic diet. Always remember that spices do have carbs in them, so you should make sure to adjust your nutrition based on this.
- Cayenne Pepper
- Chili Powder
- Cinnamon
- Cumin
- Oregano
- Basil
- Cilantro
- Parsley
- Rosemary
- Thyme
Both salt and pepper can be used for seasoning without worrying about the nutritional information.
Typically speaking, the number of carbs in spices is minimal, so you don’t have to drive yourself crazy with measuring and recording. When using a lot of spices in a recipe, carbs can add up quickly.
If you want to see some examples of recipes where we use spices, feel free to look at our ever-growing library of keto recipes >
Condiments and Sauces
Below, you’ll find a visual idea of condiments that are commonly consumed on a ketogenic diet. Sometimes there is a lot of added sugar in just a teaspoon of sauce; double check nutrition labels to make sure it fits into your macros.
Sauces, gravies, and condiments, on the whole, have a lot of a gray area on keto. Generally, if you want to be strict, you should avoid all pre-made sauces and condiments unless listed below. They can have added sugars or use sweeteners that aren’t friendly on the ketogenic diet.
If you choose to make your sauces and gravies, you should consider investing in guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are many sauces to choose from that are high fat and low carb. If you’re in need of a sauce then consider making a beurre blanc, hollandaise or simply brown butter to top meats with.
Although great in health and theory, you may be like many others and not have the schedule to be able to make everything from scratch. Although it varies from brand to brand (make sure to read the ingredients), standard pre-made condiments for keto include:
- Ketchup (choose low, or no sugar added)
- Mustard
- Hot Sauce
- Mayonnaise (choose cage-free and avocado oil where possible)
- Sauerkraut (choose low, or no sugar added)
- Relish (choose low, or no sugar added)
- Horseradish
- Worcestershire Sauce
- Salad Dressings (choose fattier dressings like ranch, caesar, and unsweetened vinaigrettes)
- Flavored Syrups (choose acceptable sweeteners)
Try to err on the side of caution when it comes to keto condiments that are pre-made. Make your sauces and gravies using thickeners, and try to make your own condiments where applicable. Always double check the nutrition and ingredient list on your food to make sure that it fits in with your dietary requirements.
If you need some more ideas on how to use sauces and condiments in recipes, consider reading our keto cheat sheet >
Sweeteners
Below, you’ll find a visual list of sweeteners that are commonly consumed on a ketogenic diet. Note that the less accepted they are, the less you will want to consume.
Staying away from anything sweet tasting is the best bet – it will help curb your cravings to a minimal level, which essentially promotes success on the ketogenic diet. If you have to have something sweet, though, there are some options available to choose from.
When searching for sweeteners, try to go after liquid versions as they don’t have added binders (such as maltodextrin and dextrose). These are commonly found in blends like Splenda and can add up in carbs very, very quickly. For keto, you want to try to stick with lower glycemic index sweeteners.
Please note that this is just a small list of sweeteners that people use on keto. There’s tons of different brands and blends out there – we frequently use a mixture of stevia and erythritol in our dessert recipes. You may find something that suits your tastes better, though, just make sure that it is on the acceptable sweetener list.
Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.
When a sweetener has a low glycemic impact (or a low glycemic index), it has little effect on blood sugar. The higher the glycemic index is, the higher your blood sugar will spike during consumption. Here’s our recommended list of 0 GI sweeteners:
- Stevia. One of the most common sugar substitutions used on the market today. Incredibly sweet with no glycemic impact. The liquid form is preferred.
- Sucralose. A very easy, but very sweet substitution to sugar that has a lot of misinformation around it. Many people confuse this with Splenda, but sucralose is the pure sweetener. Liquid versions are preferred.
- Erythritol. This is a great sugar substitution that has 0 glycemic impact. It’s special because it passes through our bodies undigested, and is excreted without absorbing the carbs.
- Monk fruit. This is a less common sweetener and usually used in combination with others. While somewhat rare, if you can find it, it makes a great balanced sweetener.
- Various blends. There are numerous brands on the market that combine these sweeteners in their ratios. Be careful and read the ingredients.
For those looking for something just a little closer to real sugar, you can use Xylitol. It cooks and tastes very similar to sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is great, but please keep in mind that it is very toxic to animals and it will raise insulin levels slightly. These are the two most cited reasons for not using Xylitol.
If you want a more detailed list of the best and worst sweeteners to use on keto, click here >
Cravings and Sugar Addiction
Most of the cravings that we get are caused by sugar. Sugar, at the end of the day, is an industry that’s run on addiction. There have been numerous studies showing that sugar stimulates the reward centers of the brain.
When we constantly consume sugar, we release dopamine in our brain – creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that we’re craving things even when we’re not hungry.
When trying to shift from a high carb diet to a ketogenic diet, cravings can definitely get strong. It’s always best to try to clean house before you start so that you don’t have food around you that can lead to cravings. We recommend that when switching to keto, you restrict using sweeteners completely for the first 30 days. It normally leads to breaking sugar addiction and ultimately not having cravings.
Besides sugar, sometimes our bodies crave food because of lack of nutrients. The craving usually goes away if you fulfill your nutrient intake in a different way. Below you’ll see a few ways to get rid of pesky cravings that hit.
Hidden Carbs and Nutrition Labels
Going on a ketogenic diet can be very difficult in the very beginning. Knowing what to eat and what not to eat takes some time to get used to, so if you make some mistakes in the beginning don’t be too hard on yourself. It’s better to make a mistake and learn from it than to make a mistake and not realize it was in error.
There’s always going to be foods that are bad for us when it comes to eating. Some foods are particularly sneaky at hiding carbohydrates from us. Here’s a small list of common items that sometimes have hidden carbs:
- Low-carb products. There’s a lot of choices when it comes to bars, snacks, and foods. It’s better to stay away from these, but if you have no choice make sure to read the label. Many use high glycemic index sweeteners in their products.
- Spices. As mentioned above, spices do have carbs – but certain ones have more carbs than others. These include onion powder, cinnamon, garlic powder, allspice, and ginger. Always read labels and make sure no added sugar are in your spice blends.
- Fruit and berries. Most fruits are not allowed to be consumed due to the high sugar content. Many people still eat berries, but you have to control your portioning with these. Be careful blueberries and cranberries as they add up in carbohydrates fast.
- Tomato-based products. Lots of people use tomato sauces and canned diced tomatoes. Make sure to read the nutrition labels – food companies are infamous for messing with serving sizes to make their foods seem “healthier.” Make sure that there are no added sugars.
- Condiments. It’s almost tradition to add sauce to a meal – but be careful about your favorites. Sometimes condiments and sauces can show minuscule serving sizes which skew the actual carbs that are inside. Make sure you read the nutrition and ingredient lists well.
- Peppers and chiles. Be very careful when you use small peppers as sometimes they can be incredibly sweet inside. There can sometimes be 3-4g carbs in a tiny chili pepper. When using bell peppers, try to opt for green as red/yellow bell peppers will have slightly more carbs.
- Diet soda. You can drink diet soda, but it’s recommended to cut it out completely. Some people report being knocked out of ketosis after a large consumption of artificial sweeteners. Studies also show a link between sugar cravings and artificial sweeteners – cutting the soda out will help curb your cravings.
- Chocolate. You can eat chocolate on keto, but you have to be very cautious with the serving sizes. You want to stick to very dark chocolate (90% or higher), as this will have much fewer carbs.
- Medicine. Cold medications, cough syrups, and flu remedies often contain lots of sugar. Some of the generic over the counter cough medicines contain 20g of carbs per serving, so be very careful when sick. There are usually sugar-free or diabetic alternatives.
There are so many food items out there that contain hidden sugars and carbs. Always be careful about what you’re purchasing and try to make as much from scratch as you can from home.
Foods to Avoid
By now, you should have a pretty good idea of what to eat on a ketogenic diet. Make sure that you read and re-read through the list of acceptable foods to build a mental image around what type of meals you will want to eat.
If you’re still unsure about any products or food items that might not be keto friendly, don’t worry too much. Below, you’ll find a list of things that you should always be on the look out for.
- Sugar. It’s typically found in soda, juice, sports drinks, candy, chocolate, and ice cream. Anything that’s processed and sweet you can think of most likely contains sugar. Avoid sugar at all costs.
- Grains. Any wheat products (bread or buns), pasta, cereal, cakes, pastries, rice, corn, and beer should be avoided. This includes whole grains like wheat, rye, barley, buckwheat, and quinoa.
- Starch. Avoid vegetables (like potatoes and yams) and other things like oats, muesli, etc. Some root vegetables are okay in moderation – be sure to read the section on vegetables.
- Trans Fats. Margarine or any other spreadable replacement butter should be avoided as they contain hydrogenated fats (bad for us).
- Fruit. Avoid any large fruits (apples, oranges, bananas) as they’re extremely high in sugar. Some berries can be consumed in moderation – be sure to read the section on fruits.
- Low-fat foods. These tend to be much higher in carbs and sugar than full-fat versions. Make sure you read the package to make sure a mistake isn’t made.
In general, the more “real” the food, the better it is for you. While some processed foods are acceptable, many are not. Make sure that you read through the ingredients and nutrition information to make sure that it can fit within your diet. If you want to take things further and skip label-reading altogether, we put together a list of the strictest zero-carb options that fit keto without any counting.
How often you have to pay the membership price?
Hey Brenda,
For Keto Academy? It’s a one time fee of $54.
https://www.ketoacademy.com/
keto diet is realy a best way to enjoy a sound life.
my mom has been recovered from almost many thretning diseases .Her whaight was about 85but now she is of 67kg in about 2 mounths ago.I feel it,s best way to reduce depressions and tenshons of life. so join it and become HAPPY!
So I have extremely high triglyceride levels. Will it take me longer to get into Ketosis state? Been on the 30 ruled me for 7 days now and have not seeing any affects as to being in ketosis state.
Hey Jul,
As far as I know, having high triglycerides will not prevent you from getting into ketosis.
You may not be in ketosis consistently due to eating too many carbs or too much protein. Do you think this could be the case for you?
Keep in mind, however, that if you are simply trying to lose weight, then there’s no need to fret about your ketone levels. As long as you are losing weight at a rate of at least 1 to 2 pounds per week, you are doing great.
Does this make sense? If you have any questions, please let me know.
Thanks so much!
For specific info on okra, asparagus, and tomatoes, check out our vegetable guide:
https://www.ruled.me/best-l…
Your limit for tomatoes would depend on how big your slices are, but 4 slices should be fine. To get an accurate measure of how many carbs your slices have, you can measure them in grams using a scale and calculate how many net carbs it has using the chart in the low carb vegetable article I posted a link to above.
We recommend using tomato sauce, paste, and purée in a lot in our recipes. However, make sure these products have no added sugars or carb-rich ingredients in them before you buy them.
Tofu, smoked meats, and smoked salmon are good for keto. Just make sure they have no added carbs/sugars.
Avoid any foods that have rice or wheat based noodles (like ramen and chicken noodle soup). Stick to shirataki noodles, zucchini noodles, and eggplant noodles.
I Can’t Believe It’s Not Butter is keto-friendly. Just make sure it has no partially or fully hydrogenated oils or fats in it.
I hope that answers all of your questions. Please let me know if I can help you with anything else. 🙂
What brands of butter is acceptable on Keto? Does “I can’t believe it’s not butter” has hydrogenated fats??
Any butter will work, but Kerrygold is usually held in pretty high remarks around here. “I can’t believe it’s not butter” is margarine – so you may want to try to use real butter instead.
I’ve been reading as much as I can about Keto diet….I’m struggling with figuring out portions when it comes to cooking recipes I find, I need simple and to the point. Any suggestions?
Serving sizes listed are just a generalization. You can take the full macros of the recipe and work them as you need to into your macros.
Hi, i am new to keto diet but i found it amazing!! I am trying to help my friend with her keto diet which she turned it into cheato diet😂😂. I am 41, 115lbs, 5’ in height when i started. I did not follow a strict diet but avoided as much sugar and starch as much as i can. Rice is a staple of my previous diet so it was tough but i made it through😄. I would definitely recommend this diet to my friends.
Hey Debie,
Thanks for sharing your story. Wishing you all the best and continued success!
Hi I’m going to be cooking all the keto meals for my husband. And I know his protien/carb/fat amounts for each day. However when you say “net fat” if something is “10 net fat” does that mean 10grams of fat of 10 out of his 140 fat.
Thank you for any clarification.
Hey Sarah,
I am not exactly sure what you are referring to. We never refer to “net fat” in this article, however, we do talk about “net carbs”. Is the term “net carbs” what you are talking about?
If so, here is a quick guide to calculating net carbs:
https://www.ruled.me/faq/how-do-i-calculate-net-carbs/
If you have any other questions, please let me know.
Generally what is the portion size of a protein, fat or carb. Or is it based on a gram size. Thanks
Hey Taj,
The size of your meals will be based on your macronutrients needs and how many meals you eat per day.
I prefer to us the keto calculator and break each meal down by grams:
https://www.ruled.me/keto-c…
Does that make sense ? Let me know if you have any questions.
If someone has had a triple heart bypass, and upto 10 stents, stopped eating meat altogether, but will eat fish and eggs only, would this “life style change,” work for me. I’m a big fan of fruits as a daily part of my lunch and eat leafy green salads as my lunch. I do worry about my FAT intake due to my history, but it is controlled by statin medications which I do not like to take. Since, I have stopped eating meat to prevent further trips to the hospital, I would and I am giving this lifestyle a try. Mind you, I must sound like a train wreck, but assure you that is not the case. I played soccer most of younger days and as a young adult, thanks to my earlier days of being very active my heart repaired itself creating its own bypass, which prevented a heart attack. Your input would greatly be appreciated. Thanks before hand.
Hey Taj,
I recommend talking with your doctor before making this dietary change. You might have familial hypercholesterolemia or some other condition that is sensitive to high-fat diets, and if that’s the case, I wouldn’t recommend a high-fat diet.
The ideal diet for you may be a low to moderate fat diet with plenty of vegetables, fish, monounsaturated fats, omega 3s, and fiber, limited saturated fat and fruit intake (other than keto-friendly fruit and some cheese), and no processed foods.
Does this make sense? If you have any other questions, please let me know.
Try changing your cheese to beaten egg. It is nice and holds everything together. Although I miss the cheese, I love my pizza like this. Good luck.
Hi, I have been researching for the past 2-3 days, when I get a chance. I am really considering trying it out, am not sure if I should be fasting first before jumping right into it. What is usually suggested when your first going to start this?
Hey Patricia,
How you start depends on your lifestyle and what you can tolerate.
Here are a couple of ways that other people start keto:
– start with intermittment fasting:
https://www.ruled.me/interm…
– slowly decrease your carb intake and eat more keto foods day by day or week by week until you can maintain ketosis.
– follow the standard keto diet right away:
https://www.ruled.me/guide-…
– follow a standard keto diet that restricts carbs as much as possible (less than 20 grams of net carbs)
These are the most popular strategies that people use. I suggest starting with whatever works best for you and your lifestyle.
If you have any other questions, please let me know.
I have a high pulse rate of 93 and I’m trying to get that way down. I also have diabetes and I’m 270LBS. Is Italian Sausage and breakfast sausage okay on the diet?
Yes, They are. Just make sure it has no added sugars, maltodextrin, or dextrose. The ingredients should only be meat, herbs, and spices (and, in some cases, preservatives).
is there an app for counting your fats, protein carbs as you go to keep a track
Sure – the most popular 2 are MyFitnessPal and Cronometer. We have a writeup on both here: https://www.ruled.me/carb-t…
I’m used to eating high citrus and dark skinned fruits for vit c and phytonurients. How do I get these on the keto diet?
Whipping cream has carbs – about 1.4 per ounce. The serving size is 1 tbsp so it can claim zero on the label, but it is definitely NOT zero!
It’s a bit less than that (if it doesn’t have carrageenan), but yes – heavy cream does have some carbs and the values in the table are rounded. This is why I had also included the visual guide with higher weight volumes of dairy with more accurate carb counts on them 🙂
Does this help MS? I don’t want to take anymore meds.
From the research, there is a possibility of it helping – everyone is different though. No harm in trying though, it is a very healthy diet.
You could make your own kefir. Kefir is a fermented milk in which good bacteria eat the lactose. Think of it as a drinkable yogurt. Kefir is loaded with probiotics and is low in lactose. If you like the taste of plain yogurt you would probably like plain kefir. You can also sweeten it with Stevia and add a few berries to make a smoothie.
Cream cheese usually has a good amount of sugar..
Hi guys,
I just joined fb group and ruled.me, I have a couple of questions,
First my keto cal result, Based on your inputs, we suggest you eat: 1473 calories. From those, 125g fats, 20g net carbs, and 66g protein.
1- my height=175cm, weight=83kg , I have a ridiculously large belly😂. rest of my body is lean. , anyone has an idea why?
2- I eat bread almost with all meals, is there an alternative to use with Keto diet?
3- I like fish and all seafood, can I use canned tuna, sardines…etc.
Thanks
Hey Jumaa,
Try aiming for those calculated macro ranges for 3-5 weeks and see how that works for you.
1. We all gain body fat in slightly different patterns. You probably tend to gain most of your fat in your stomach area rather than it being deposited throughout your body. Men tend to store body fat in this way.
2. Check out our recipe roundup for keto bread recipes:
https://www.ruled.me/best-keto-bread-recipes/
I bet you’ll find a bread recipe you’ll love there.
3. Yes you can have seafood. Just make sure you don’t exceed your recommended protein intake by eating so much of it.
If you need help with anything else, please let me know.
I’m looking forward to starting this with my brother and his girlfriend, i know i will feel a whole lot better once i start eating healthier
hi, I have a diabetes 2, my HbAIC level is 7. I want to try Keto diet to maintain a healthy blood glucose. Not sure how to start. I am a 161cm height, 58kg woman. and I sometimes find it hard to understand the g I intake of the food.
Hey PY,
In general, if you restrict carbs, you will be lowering your intake of high GI foods. In other words, by following keto, you will eat foods that will not your raise blood sugar levels as much as other carb-containing foods.
To help you get started, I recommend reading through this article first:
https://www.ruled.me/how-to…
If you have any questions after reading the article, please let me know.
thanks, Tyler. The article is helpful! I am on feasting right now. will follow the keto-diet after my feasting is done.
Good luck with everything, PY! If you need help with anything, don’t hesitate to reach out to us.
I was wondering if the Keto Diet is safe for Type 1 Diabetics and/or Cardio Patients.
Keto can be safe and effective for these patients, but it really depends on the individual.
Before starting keto, both type 1 diabetics and cardio patients should consult their doctors and adjust their treatment plans accordingly because restricting carbs can cause significant changes to blood sugar and blood lipid levels.
If you’d like read more about keto diets and type 1 diabetes, we wrote an article about it that you can find here:
https://www.ruled.me/type-1…
and for more on cardiovascular-related issues:
https://www.ruled.me/can-lo…
https://www.ruled.me/the-ke…
I have tried Keto many times and I can’t get it right. I have gastro issues and my doctor keeps telling me I need to keto. The problem I have is that fat is very calorie dense and to keep my fat higher than my protein I end up taking in way more calories than I’m supposed to. I need to lose 10 lbs, and all the caloric needs calculators tell me that is I want to lose about 2 lbs a week I’d need to eat 634 calories a day….that is soooooooo hard to do, especially if you’re eating high fat….not taking in much food at all, just a lot of fat. The calculators also tell me I can eat 1000 calories a day and lose .5 lbs a week (I’m not ok with that either). I would be happy losing 2 lbs a week but I need food…..am I doing something wrong, or is this accurate math. I’m 5’1″, 53 yrs old, desk job so practically no exercise, very small body frame, I’m 135 lbs, need to be 125.
What if you aim for 1 pound of weight loss per week? Would you be ok with that?
It looks like you’d need to eat around 900 calories to make this happen. Is that possible for you?
If not, what are your major concerns? Let’s see if we can formulate a personalized plan for you.
Yes I could accept losing one pound a week on 900 calories a day, but historically I tend to maintain at 900-1000 calories a day and gain if I go over 1000 a day. My biggest concern is not knowing what to eat. Because of medical issues I have to eat a low residue diet, as little fiber as possible (practically no fruits, veg, nuts, seeds, whole grains, etc). So that leaves me with protein and high carb foods, and I’m gaining weight on it and I don’t feel good eating high carbs (physically and mentally sluggish etc). Occasionally I eat a small portion of bell pepper or lettuce or caulifour or tomato, but not on a daily basis. So keto is the woe for me but obviously it won’t work if I can’t do it right. Help with a personalized plan would be awesome.
What I would do is aim for weight loss of one pound per week. This may require you to start with 900 calories per day for a couple of weeks and decrease it little by little until you experience weight loss of roughly one pound per week.
And given your medical issues, it may be best to stick with micronutrient-dense, low fiber foods on the food list. This includes eggs, high-fat dairy products, organ meats (like liver), fish, and shellfish. These foods will make up the bulk of your calories, as well as any fats you’d like to add in.
Basically, your meals will be made up of the foods in the fats & oils, protein, and dairy sections of the keto food list.
Also, Some low fiber plant foods you can have on keto that you didn’t mention are natural peanut butter, asparagus tips, and string beans. So you may be able to add these in without any issues as well.
Does this all make sense? If you have any questions, please let me know.
any vegetarian success stories?
We have a few scheduled to be posted to the site. Keep an eye out!
Also is cashew milk allowed w my coffee? Unsweetened of course
Yes, unsweetened cashew milk is a great option.
I went onto the Keto diet last year and I just ballooned. After 4 months I was still gaining weight and it only stopped when I stopped eating Keto. I did everything suggested, but I think it had to do with all the high fat foods like sour cream, lard, etc, and the amount of protein consumed. I normally never ate a lot of meat before going onto the diet, and on a lot of the forums they say you have to eat meat at least twice a day :(. I would like to go back on it but I think I’ll just continue gaining weight. I was wondering, is there a substitute to high fat foods? What would happen if I choose to go with some low fat foods? And is it necessary to consume so much protein daily?
Hey Mami the Magnificant,
I recommend reading this article before trying a keto diet again:
https://www.ruled.me/how-to…
It will help steer you in the right direction.
Also worth mentioning is the fact that you don’t need to be on keto to lose weight. The most effective strategy for weight loss is following a diet that allows you to maintain a calorie deficit (you’ll learn more about this is the article I shared above).
If you’d rather not eat so much meat, you can try following a more plant-based Paleo diet, Mediterranean diet, or subbing in some keto-friendly vegetarian protein sources that you can find in this article:
https://www.ruled.me/compre…
If you have any questions after reading the article about how to lose weight on keto, please let me know.
Is there a PDF or some sort of list of ALL of the foods with their nutrition breakdowns? That would save be extremely helpful!
I’m not sure what you mean by a PDF with ALL foods and their breakdowns? I feel like there are so many keto options, it would be incredibly difficult to make a PDF like that that was also easy to navigate.
Mayo isn’t a dairy item. It is egg whipped with oil.
This is an interesting read.
I do have a question, though.
Asians are known for their high intake on rice, which is carb incarnate. But asians are also known for being pretty lightweight and healthy.
Are they under a different diet?
Are pulses good or bad – can’t see them mentioned either way.
Hey Harriet.
In general, pulses are relatively high in net carbs so it is best to avoid them on keto.
I do HIIT training twice a week (sprint intevals, or some other HIIT). I lift weights twice a week–nothing too crazy, just maintenance. Other than that my go to exercise is a lot of walking. Is Keto safe?
Yes, it may be safe for you.
I reccomend reading this article to help you determine if keto will be the right fit for you:
https://www.ruled.me/is-the…
If you try keto out, you might notice a decrease in performance during your HIIT training and lifting. If this is the case for you, then you may need to follow something called a targeted Keto Diet:
https://www.ruled.me/target…
If you have any other questions, please let me know.
Hello…. Ruled me has been my GoTo site for everything keto..
I keep hitting the Keto Academy page so often and the 30 days meal plan. But I haven’t subscribed to it cos I know it will be all non-vegetarian. I am a vegetarian and although I eat eggs, I have eaten enough to feel nauseous even at the name.
Will there ever be a vegetarian/vegan meal plan in future??
Hey Anagha,
Thank you for making Ruled.me your go-to keto source.
Our current plan is to release a Keto Diet app in the future that allows you to personalize your diet plan based on your preferences and macros.
In the meantime, I recommend checking out our vegan and vegetarian guides to keto. They both have sample keto meal plans, vegan/vegetarian keto recipes, and other suggestions:
https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/
https://www.ruled.me/comprehensive-guide-vegetarian-ketogenic-diet/
If you have any other questions, please let me know.
My friend is keen to start the ketogenic diet, but he has no gall bladder and is also type 2 diabetic… are there any special considerations that he needs to know about with these issues?
Yes, I’d recommend they read these 2 articles first: https://www.ruled.me/how-to… and https://www.ruled.me/the-ke…
Thank you Craig. I have forwarded the links to my friend. I did understand you can still follow the diet with one condition or another. I just had the concern about how you go with both issues at once andI have been unable to find articles that address the two problems in the one person, but the links will certainly be helpful to him : ). I very much appreciate you taking the time to answer my question.
I’m concerned about fiber on this eating approach. Can you tell me some high fiber, keto approved foods?
Check out our vegetable list. You’ll get most of your fiber from vegetables: https://www.ruled.me/best-l…
How a vegetarian can find enough sources of protein because nuts can’t be enough. And what if I take carb 25 g net rather 20g ? Am I out of keto? My whole calculation can never end up in 20 range where I get all fat, protein, calories in within 20g Net carbs. Please help me regarding this.
I think these 2 articles would give you a good starting point for both of those questions:
https://www.ruled.me/compre…
https://www.ruled.me/find-k…
I’m on the diet now due to pre diabetes and Lipodema.
However I have heart disease.
I had a silent heart attack many years ago and I’m worried about the high fat and other contents that aren’t good for clogged arteries?
Hey Lainey,
For a comprehensive answer to your question, I’d recommend reading through our article on the keto diet and heart disease:
https://www.ruled.me/the-ke…
This will address your question and other underlying questions you may have.
If you have any further questions, just leave a comment under that article, and I’ll do my best to help you out!
Great information! I’m going to get my diet cleaned up as I’m doing MAD for epilepsy. I’m 61.
I just found ruled.me and I’m impressed!!!! There is a wealth of information here and you don’t charge for it! KUDOS !
Thanks for the kind words!
If you have any keto questions, let me know 🙂
Hello @[email protected] had a questions about Keto macros to be able to lose fat % and not lose muscle mass. I’m not sure where my fat and protein should be. Or even my calories. I’m not sure where to be.
Also should I focus on strict Keto and then once I’m there add carbs before my workouts or what do you recommend?
I’ve thought about getting on a higher carb diet again but I don’t like the way I feel and trying to keep my glucose levels as steady as possible.
Thanks!
Hello Heather,
Give our keto calc a try. This will give you a better estimate for your keto macros than I could:
https://www.ruled.me/keto-c…
Regarding carbs and your workouts, this will depend on the type of exercise and how your body handles keto. Our keto exercise guide should help you figure out what approach to take:
https://www.ruled.me/comple…
For the long-term, I recommend checking out our guidelines in this article to formulate a sustainable lifestyle for you:
https://www.ruled.me/how-to…
If you have any further questions, let me know 🙂
Hi! I love your site! Thank you for sharing all of this. Just one thing…Can you add avocado to one of the food lists?
Thank you! We have avocado’s included in the full fruit list here: https://www.ruled.me/best-l…