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.
Hi craig!
Trying to find out if i’m allowed to eat grapefruit red/pink, can’t find anything on this? Was thinking of half a fruit a day?
Thanks,
Gareth
Hey Gareth – I would suggest against eating grapefruit. It’s a lot of sugary juices inside of them and it probably wouldn’t work well with you and keto together.
Hi Craig,
What do you think of protein shakes, I usually use a whey protein and add steel cut oats, wheat germ, spinach, berries and coconut water. Also someone said to eat pepperoni and or salami for snacking. Wouldn’t this be terribly high in fat. Any suggestions for snacks would be great!
Thank you
Laura, that protein shake doesn’t sound ketogenic at all to be honest. Using steel cut oats, wheat germ, berries, and coconut water – all of these have carbs and sugar in them and you want to significantly reduce that or just eliminate and replace it all together. The whole point of a ketogenic diet is fat being the primary source of fuel for your body, but if you are consuming a lot of carbs at the same time then it won’t be healthy at all.
I suggest taking a look through the website and recipes and seeing what kind of shakes you can make that are high fat/low carb. For protein shakes, you have to be careful as you want to watch the amount of protein you are intaking (as too much protein gets converted into glucose).
Hope that helps.
Thanks…that’s what I figured. But as far as eating the sausage and pepperoni as a snack, what are your thoughts on this? I am trying desperately to lose maybe 10 lbs and it is really hard at my age of 52. Big trip at Christmas so I really want this weight off.
You could eat sausage and pepperoni as a snack, but I generally recommend not snacking on keto. Eating 3 larger meals a day that are all balanced seem to do better with most people. If you’re struggling, I have the keto academy available that is a set-out meal plan, guide to keto, and a guide to calculating macros, along with both of my cookbooks. You can check it out here: http://www.ruled.me/keto-ac…
Can you eat blue cheese salad dressing on kato diet
Sure! Just check the nutrition label because some brands do add sugars to their dressings.
Thank you so much! Found a recipe! Will make my own
My neighbor is in the same position as you. She wants to lose weight before her Christmas trip. She’s been following the ketogenic diet and has lost 11 pounds in two weeks . You can’t cheat, but he won’t want to do so. You will feel full . There is a keto coffee drink you can do in the morning that can tide you over if you can hold off eating until 11 AM. Good luck; you can do it!!
Hi, what’s the name of the keto coffee please and thank you!
We have a recipe for it!
https://www.ruled.me/ketopr…
There’s ISO protein shakes with 0 Carbs
Laura:
Fat’s where it’s at. I realize it’s tough to get out of the mindset we all had. But you’ve kind of got it backwards. Your protein shake is actually very high in carbs. The salami and pepperoni are great for snacks .
Fat doesn’t make you fat, sugar does! It got turned around by the FDA back in the 50′ & 60’s. Kind of like the food pyramid that should be be thrown in the garbage, because that’s what it is.
whey protein = lean isolated protein -> very high on “Insulin index” scale, spikes a lotta insulin(can be more than some carbs), hence kicks u outta fat burning. i think supplements are unnecessary, only supplements that make sense cud be vitamin, mineral and micro nutrient related, i.e if u cant get if from ur nutrition in diet
Hey Craig, I am confused by the carb intake for some foods. For example 75 grams of avocado have 1.57 net carbs, however have 5.9 grams of fibre which brings it to 7.5 total carbs. Should we only be worried about net carbs or total carbs because fibre is a carb?
Grant,
It really depends on your own philosophies. Generally, most people on keto will only count net carbs as fibre won’t have a large impact on your blood sugars/ketone production. But, for some, it can cause a slight issue. I’d say do what you think works best for you and stick to it – from my own personal experience, I’d say net carbs do the job just fine 🙂
Water is definitely an important part of keto that not many people tend to think about in the beginning. Thanks for mentioning this – I try my best to tell everyone to drink plenty of water (otherwise some kidney problems can occur) and I hope that your comment pushes that thought even further.
So what is the difference between the Ketogenic diet and the atkins diet?
I suggest you research it a bit more in depth so you can fully understand the differences.
Which is what she was trying to do.
Quick summary: The amount of protein.
Atkins is high protein. Keto is moderate protein.
Atkins is a trade name, and essentially a plan by a doctor who believed that the proportions he suggested were optimal for weight loss. Keto is the principle. It’s like Weight Watchers is a trade name for a patented diet, that would otherwise be called a low-fat low-cal diet.
atkins = emphasis on High protein, quite low carb and little fat
Ketogenic = 75% calories must come from fat, 20% from protein(too much protein can cause gluconeogenesis) and 5% from carbs
yet, the calculator here suggests me 20g carbs; 161g protein and 94g fat… which would make the ketogenic died suggestion from this very site more like: 7.3% carbs, 34.2% fat and 58.5% protein… does not add up.
Hey Deemon,
Depending on your goals, you may have to eat more protein than the general keto guidelines suggest.
If you struggle to get into ketosis with this higher protein goal, then try to decrease your intake as much as you can in the protein intake category you selected in the calculator.
Does that make sense? If you have any other questions, please let me know.
161g of protein at 4kc/g is 644 total kcals.
94g of fat at 9kc/g is 846 total kcals.
Methinks your maths are off, deemon.
That’s talking about grams of each particular ingredient. Some people don’t know how to get their daily intake by percentage of calories from fat, protein and carbs so that number is a specific measurement. It is basically telling you to eat 161 grams of protein, 20 grams of carbs (then look at the fat from that protein and those carbs maybe 40grams and look for 54 more grams of fat. What you’re understanding it as is that each makes up a certain percentage of weight and that could vary depending on the meals you chose. You want 75% of your CALORIES to come from fat which on a recommended 1200 calories per day is about 900 calories and about 100grams of fat. Unlike protein and carbs, which each contain 4 calories per gram, fat provides 9 calories per gram. I hope this makes sense.
Hi Craig. So im really hell bent on doing this to heart. Im not sure if im missing something in the article or comments but how many times should i eat through the day following these guidelines? And how much per meal?
Most studies nowadays are showing that the number of times you eat per day really has little impact on weight loss. So eat as you see fit – generally when you’re hungry.
Hi Craig, I’m new and will be starting Ketogenic dieting from tommorow. Have been reading up and just a couple of things worried me abit and I was wondering would I have to stop these? Its stated:
1) Fruit. Most fruit is off the list because of the high sugar contents. Many people still eat berries, but you have to control your portioning with these. Be careful about raspberries, blueberries, and cranberries. –
Sometimes after training sessions I’m not hungry so I tend to make a protein shake or a fruit one usually a mix of organic peanut butter, almond milk and banana (with or without blueberries) Would I need to stop these?
2)Raw and organic milk products are preferred here. Choose full fat everything over low fat or fat free.
-If I’m honest this actually scared me – I have never liked heavy cream nor full fat milk?? Used to drink skimmed before I moved over to almond milk to aid weight loss. Can i stay on skimmed and/or almond milk? Plus all those cheeses mentioned have scared me too!
Your comments would be appreciated to this newbie! Thank you 🙂
Yes, you’d have to give up that protein shake. You could make a different protein shake instead, though. If you’re a lover of fruit, I highly suggest investing in some flavor extracts that are fruit flavored. This way you can add them into a coconut milk or almond milk shake.
Why does cream and cheese scare you? These are high fat foods and filled with healthy fats. Fats are the main part of this diet and shouldn’t be looked down upon.
As far as milk goes, you want to stick with coconut milk or almond milk from the cartons. Make sure you check the nutritional label to see if they are unsweetened. They should have 1g of carbs or less in generally all almond milks, unless they are sweetened (which you want to avoid).
Hope that helps,
Craig
I honestly think certain kinds of fruit cannot hurt you, its the high sugar fruits that can ruin your progress like bananas and dates. Fruits like strawberries, apples, and peaches are pretty good, have lots of vitamins and fiber. And help with satiety and prevent sugar cravings, I am doing a modified version of this diet adding in low GI fruit and am having good progress.
I wish you the best Jon. Typically I wouldn’t say that peaches and apples are low GI, but blackberries and raspberries are – which are allowed in moderation in keto.
I started the diet October 15th, the first week was horrible, all I thought about was bread and jam lol. I eat 3 egg white and 1 whole egg every morning, with bacon or a homemade ground turkey patty, I also add whatever veggies I have on hand, I use a lot of mushrooms and spinach, lunch is usually cottage cheese, and veggies, supper is chicken or beef or turkey, made in numerous ways with veggies, I am always full, I also have a.snack before bed of yogurt or a couple slices of cheese, by the end of November I lost 22 lbs, I actually stopped the diet over the Christmas holidays and ate whatever I wanted and lo and behold I never gained a pound!!! I have been back in ketosis for 4 days now and feel amazing!!! The ketogenic diet was honestly the best thing that ever happened to me!! I am 5″4 , at the start I was 180 lbs, I am.now 153!!! If you stick to it, don’t “cheat” you will find out how amazing this diet is.
Glad you’re having so much success Lisa! Happy to hear it 🙂
I am wondering how this is different from Atkins is because it seems to be the same thing as the Atkins diet. Removing all starches and sugars, well probably more like the induction phase of Atkins for the entire diet.
Jon, it’s actually very similar to the induction phase of Atkins. It’s just been re-thought and re-imagined slightly.
I was wondering since I’m just starting this, should I eat breakfast? Reason I’m asking is on the Dr. Oz show breakfast is just a cup of coffee with butter and coconut oil. Lunch was half an avocado, 1slice of bacon, 2 eggs and spinach. Supper is a hamburger patty with cheese, 1 slice of bacon and the other half of the avocado. Can I do this over and over everyday or do I need to add different foods and if so what and how much
I’m really sorry for the late reply. I was in the middle of 2 cross country moves. You could do something similar, though I’d suggest using the keto calculator and seeing what macros you need to lose weight.
Wow! This is an awesome thing to hear. This just summed up what my biggest fear was about going into a change of healthy eating habits and then what ifffff i end up being human for a holiday or a vacation and dont eat like that… Thank you so much for this!
Thank you for the comment, Gabrielle. Good luck on your keto journey!
Can you pls give me an example of your lunch and dinner? I am trying to start buyt I am so confused of the amount of everything on each meal. I had two eggs and two turkey bacon for bkfst, a cheese stick for snack, some grille chkn and grilled veggies and avocado for lunch… so far so good?
Hey Edith,
Your meals sound good. Looks like you understand the concept of keto and how to put together a good keto meal.
To give you a better idea of other things you can eat, here is a sample meal plan and shopping list:
https://www.ruled.me/ketogenic-diet-shopping-list/
It should help you get a better idea of what a week of keto meals will look like.
And for more information on how to formulate your keto diet to ensure success, check out this guide:
https://www.ruled.me/how-to-start-a-keto-diet/
If you have any questions after checking out these posts, please let me know. 🙂
Very encouraging! I, too, am same height & I started out at 184.9. At the 1.5 month mark, I had lost 12 pounds so not everyone loses at the same rate. I’ve been on keto just over a year now and am down to 130 lbs (lost 54.9 lbs). I also feel that keto has been incredible in my life. I have not taken a break from keto so haven’t been knocked out of ketosis. 5 more lbs to go to reach my goal of 125 lbs and it will be the first time in years that I have been right in the middle of the normal range for my height on the BMI chart. I can’t tell you how good that makes me feel. In my 20’s and 30’s, I wanted to lose weight to look good. In my 40’s, 50’s and some day beyond that, it’s all about health and the ‘looking good’ is just a by-product of the keto lifestyle. I see me doing this keto lifestyle indefinitely. With all of the alternative sugars and tons of eating options, there’s no reason not too. Because the fat satiates me, I don’t always think about food. And, did I mention my cholesterol is lower now than before I started keto. I feel great!
Hi, I’m 5ft 1 and 113lb (I’d like to be 106lb),at the minute and trying the keto diet. I only started the Keto diet 3 days ago, but over the past 2 weeks I’ve been exercising and watching what I eat. I have lost 8lb (as I started at 121lb), I don’t know if any of the weight loss is due to the Keto diet as I’m only on my third day. I feel so sick and weak. I have read up on Ketoflu so it might be that.
However, it advises to average 20-25g carbs per day but since I started I’ve only been having 3g carbs per day. IS this not enough? Should I be maxing the carbs out to 20-25 or is 3g fine and does not matter?
Thanks,
Katrina
Katrina,
The amount of carbs shouldn’t matter but the amount of fluids and electrolytes do matter. Make sure you’re balancing your meals out with potassium (lite salt can help), sodium (lite salt or regular salt), magnesium (supplement or get it in with vegetables), and water.
Avoid veal at all costs…it’s a cruelty based meat.
I believe you e-mailed me on this matter and this was my reply: Many of the mass produced meat farms are cruelty based and it’s up to the person eating the meat if they want to do it or not. Personally, I’ve never eaten veal, but I recommend things based on nutritional profiles, rather than morality included in the production of said food.
My father refused to eat veal ever again, after he witnessed the calves lined up for slaughter. I followed his lead. I didn’t see it, but I saw the effect it had on him.
do you still have to eat all the fat if you have alot to burn
Typically the keto calculator will give you a deficit that is large enough to burn body fat while not putting you into starvation mode.
I feel full all the time with no cravings at all . So i guess what i am asking is if i dont eat all the fat will i burn more of my reserve fat
Well there’s a certain point where not eating enough will regress the metabolism. But if you find that you’re not hungry – I wouldn’t worry too much about it.
Can we have egg white protein powder?
You can, yes. Though I suggest using it sparingly since it does have quite a lot of protein in.
what can i replace the breakfast with,i am allergic to eggs and dairy products,what cn i eat, thank you
Bulletproof Coffee is very common. Otherwise you could always use an egg replace (for vegetarians).
Fa!rlife milk is filtered milk 50%less sugar 13g protein per serving lactose free very good especially chocolate milk
I am type 2 diabetic and have really been struggling what to do. My sugars got all messed up and meds were not working. I am at my wits end with them and took myself off them totally as all they do is make you more and more dependent on them for stronger meds to the point you need insulin shots then more and more dosage. I first was following a doctor online says the meds are not the answer and is merely fighting the glucose issue and not treating the real problem. He was calling for fasting and reducing meds slowly along with diet similar to this Keto diet but I didn’t get into it much.
As I am understanding this whole issue with fats and proteins I have noticed lower glucose while on these foods but maybe I need to lay off on proteins a bit as they do turn into
glucose. This whole type 2 thing sucks as I think I had issues with it most of
my life but wasn’t until my new doctor got to looking at it and said I needed
to start meds. Started on low dosage Metformin and it had to be increased then
Janumet a combo pill with Metformin and then now it wasn’t working. I knew my
doctor was just going to increase to another stronger med. I thought this is
nuts and I am on a dead end path to insulin shots soon. It’s like I need to
start med school here to learn how to treat my illness because all the doctors
want is the pharmaceutical $$$ kick back. The Janumet Retail without insurance is
$3600 a year.
Hi Rens,
I was diagnosed type 2 diabetic three years ago, i started keto diet two years ago and my lasts three diabetic checks have been perfect blood sugars, The doctor now claims the diabetis has gone into remission. The keto diet is the best self help diet you can do as a diabetic as it’s basically the carbs and starches in todays modern processed foods that cause it.
Really happy to hear that Karl. It’s a shame that so many endocrinologists will recommend against keto, but once they see the hard facts I hope it makes them come around.
Indeed, not only did it sort the blood sugars, I lost 44lb and stopped needing a large amount of medication such as blood pressure tablet, statins and gastro resistant tablets for excess acid.
I have been told many times I’m crazy and will end up with heart desease etc, however the proof is obvious, reduced medication and feeling great, no gym or weight watchers membership required.
Keep up the good work and spread the knowledge.
I think a high fat high protein low carb diet causes kidney disease
Hi there. My partner wants to start the ketogenic diet, and we were both curious about whether he can eat parsnips? Thank you
so u still havnt told us which fruit to eat , cause that’s very important to go to the toilet . please specify , or for how long to stay away from them . its very important to me as I have a colorostomy bag and now suffering from liver & lung cancer
You don’t need any fruit at all – and with cancer you should be avoiding sucrose (the sugar in fruit). Use vegetables and offal if needed to keep bowel movements correct. You can also supplement with a probiotic (or eat fermented foods) for help.
I craig , I will like to know since I downloaded your 30 day diet , is it safe for me to follow that diet ? as I have bwl cancer and a spot on my chest
Hey John – again sorry for the late reply (I let a number of comments build up because I was really overwhelmed with e-mails for a long time). If you have cancer, I would suggest being a lot more strict with keto. Only eat clean foods (nothing processed at all) and no fruit. Keep carbs to an absolute minimum. There’s also a number of doctors researching cancer and keto and it may be helpful to possibly reach out to them on top of that. I also have an article on keto and cancer from the research that I did that may be helpful for you to read through.
Hi Craig, I’ve recently begun the Ketogenic diet and love your site and appreciate all of the work that you do! I was wondering what you think about this low carb bread and if there’s any issues with eating it as long as you stick to your macros….
Healthy Life Original 100% Whole Wheat Bread
Nutrition Facts
Serving Size 2 Slices (41g)
Servings Per Container 11
Amount Per Serving
Calories 70Calories from Fat 5
% Daily Value*
Total Fat 0.5g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 170mg 7%
Total Carbohydrate 16g 5%
Dietary Fiber 5g 20%
Sugars 2g
Protein 5g
NGREDIENTS: WATER, 100% WHOLE GRAIN WHOLE WHEAT FLOUR, OAT FIBER, WHEAT GLUTEN, YEAST, BROWN SUGAR, CONTAINS 2% OR LESS OF THE FOLLOWING: SALT, DOUGH CONDITIONERS (MONOGLYCERI DES, ETHOXYLATED MONO & DIGLYCERIDES, DATEM, ASCORBIC ACID, CALCUM PEROXIDE),FUMARIC ACID, YEAST NUTRIENTS (CALCIUM SULFATE, AMMONIUM SULFATE), WHEAT STARCH, CALCIUM PROPIONATE, POTASSIUM SORBATE (TO RETAIN FRESHNESS), SOY LECITHIN.
CONTAINS: WHEAT, SOY
Hey Erin – glad to hear it and thanks so much! I would personally try to stay away from anything that has flour in it. I generally also stay away from wheat gluten as it’s known to knock a few people out of ketosis (depends on your body, really). If it works for you, though, do what you need to do.
Can you eat popcorn? Not the mircrowaved kind, And Quinoa
Quinoa and popcorn are not allowed – grains in general should be avoided.
Thank you,
Grace
Grace Muncie-Jarvis
971-221-2465
Can I eat rice? or is it forbidden?
Hello Craig,
Thanks for providing so much help to people like us who want to follow Keto! My husband and I have been inspired by our 19yr old son who’s a freshman and suddenly switched to Keto and following it religiously. In the beginning I was quite scared and shocked at all the fats he was consuming and I thought he’s gonna deprive himself of energy if he ate no bread at all. In fact when he visited us during the long weekend he dint eat any of my food and I had to buy his meat proteins etc from outside. My husband was quite worried too and he would advise him to get off this diet thing and eat normally. I on the other hand had promised to let him eat however he wanted and decided to do my own research first and then advise him.
So I started looking into Keto and I bumped into your blog. I have to say it has changed my perception of fats and the way we should really eat. I have been sharing a lot with my husband too and slowly we are switching to Keto as well. I have been texting my son about my newfound insight on this new way of eating and he’s so glad we are all on the same page now 🙂
Its going to be a challenge but I’m up for it! Its been just 3 days and Im already feeling sooooo good. I lost 2 pounds and full of energy. I snack on nuts and cheese thruout the day and we used to be big on salads anyways so that’s continuing well along with avocado and topping out meals with flax oil etc. So we did have good eating habits except we weren’t introduced to this low carb approach. Now that I removed all the bread from our diet it feels so different! Especially for us Indian folks who use a lot of bread and rice this is quite different….but loving it! So ya I’ll keep visiting your blog often for more info, help and insights 🙂 Please keep inspiring us!
So my question for you is, about nuts. I went thru the allowed list of nuts and I noticed they all said “raw” but we buy roasted nuts….so wondering if roasted nuts are allowed? I generally buy organic roasted almonds and organic roasted peanuts…both salted….walnuts are raw so that’s good….but just wondering if roasted vs raw makes any difference.
Thanks a tons!
Manisha 🙂
I’m so glad to hear – it’s so much easier when your family does it together. I know with my parents, I was getting a lot of lashback in the beginning as well, but they’ve subsided and understand the scientific aspect of it (though they don’t follow it).
For nuts, I wouldn’t worry too much. There are some articles online that say raw is better and roasted can have some toxins in, but I mainly eat roasted as well and know many that do. Our bloodwork has been fine, so I don’t think it is something to lose sleep over.
Keep on ketoing on!
Thanks Craig for the encouragement and the clarification on the nuts. I love Keto, in 4 days lost 4 lbs and feel great! I’m eating quite less and still full of energy. This is the best diet to follow honestly. Couple of more questions from my curious Keto follower 🙂
1)So I know we should use high smoke point oils like coconut oil, butter, ghee etc for cooking….but is it okay if the pan I’m cooking the meat in, starts smoking? I use about 1/2 tbsp olive oil and 1 tsp butter and saute my chicken or lamb chops but by the time they are done, the pan is really smoking and I’m worried if I’m actually oxidizing the oil and if we still get the benefit of the omegas or not. I wasnt big into meat but now cooking almost everyday so gotta learn the right technique. If you could please share some tips that’ll be great.
2)Also I’m noticing some digestion issue, so have started taking probiotic tablets daily. Is that ok? or should I have kefir instead?
3)Is it ok to skip a meal if I’m not hungry? Coz honestly we were indoors over the weekend coz of the snow and I had a nice breakfast but dint care about lunch….rather had some peanuts and a normal dinner. I’m basically going with the flow of my hunger signals. Although I did add in the total calories required for that day, so I dint starve myself.
4)I walk 20 mins wherever I am, after my meals regularly since years….so basically 20 mins walk 3 times a day. And I keep getting up from my desk and walk quite often. Apart from this no gym or other kind of exercise, but I end up making 12000-14000 steps a day on a normal basis. This gives me back about 300-350 cals everyday on myfitnesspal. Can I be considered lightly active or moderately active?
Thank you so much 🙂 looking forward to your valuable responses.
Sure thing 🙂
1. All fats oxidize, but if your pan is smoking for a long period, I’d suggest turning it down. A good method to counter that is to start on very high heat to get a good sear, then turn it down and let it cool slower. I’d also suggest supplementing omega 3’s as it’s been shown to have great results with keto (for further reduction of cholesterol).
2. Make sure that you’re getting enough potassium, magnesium, and water. Generally speaking you should be consuming around a gallon of water a day. You can use Lite Salt for sodium + potassium, and supplement magnesium if you’re still not feeling great with your bowel movements. This isn’t just important for bathroom visits, but also very important for balanced electrolytes (which has an impact on energy in the long run).
3. You can skip meals, yes. Just make sure that you’re getting enough protein and enough fat into your diet.
4. I’d say that’s more toward the lightly active category.
Hope that helps some!
Hi Craig,
Surprised to see my reply hasnt been posted yet, but thanks for replying 🙂 Anyways just wanted to let you know I do take a women’s multivitamin daily, along with a fish oil tablet and now started Probiotic tabs as well. At night I take a tablet fo Calcium with Magnesium, zinc and D3.
Btw when do you normally suggest to get a lipid profile done to check how the HDL and LDLs are behaving? I was thinking maybe a month from now?
Thanks,
Manisha
Sorry about that! I am answering all of the comments now; I got sidetracked with my subscription service (Keto Delivered) and had to put a lot of time into that for the last few days.
Your vitamin intake sounds perfect to be honest. For lipids, I’d suggest around 8-12 weeks before getting a new test done for comparisons. Remember that ~30% of people on keto can have increased LDL (and your doctor may have something to say about that). Though studies show that the risk of cardiovascular disease lies in the particle size and density of the LDL. Generic tests do not measure that.
Thanks Craig! 6-8 week checkup sounds right to me too. Its mainly for my husband who has borderline cholestrol so his doc has put him on statins since a decade now….and is otherwise very fit and eats healthy, but now that we have switched to Keto I made him stop the statins and see how it goes. A checkup would beneficial to measure the success.
One thing confuses me after having read a lot about ketogenic diets and I would like to understand please: Is it not the sugar that is the main culprit – sugar in it’s pure form or as a bi-product of carbs? If so, when you take a complex carb like brown rice for example, this has almost zero sugar in it so why is this not allowed on the Keto diet?
Complex carbs will still break down into sugars (in the form of glucose and glycogen). These are both very anti-ketogenic and will be able to take you out of a ketotic state. Generally all complex carbs and starches are this way, so it’s best to avoid them.
But Craig, aren’t raw veggies also complex carbs? Broccoli, carrots, asparagus, et al, all complex carbs?
They are, yes, but they break down into such small amounts of sugars that our body can process them quickly and without interruption ketosis.
Carbs are carbs — Complex or otherwise. I shoot for zero each day, but end up around 20 grams! For Keto, NO wheat, NO rice, NO pasta. You can do it, and your carb cravings will go away after a couple of months. Here’s to finally finding a way to great blood glucose numbers!
My carb craving went away after 3-5 days of being consistent with Keto, it works. it just needs patience for those that are just starting out.
What if you eat a whole pepperoni pack of Hormel (6oz.). It’s no carbs,(lots of sodium) and I’m sure it becomes carbs at some point. It’s 0 carbs for 14 pieces, but that’s all I had all day until at supper. Is that something that can keep you out of Ketosis, if you’d snack on something like that all day?
With salami that’s fatty like that I don’t see a problem. You’re definitely right – there’s carbs at some point, but it will be so minimal compared to the other calories/protein that you shouldn’t worry about it knocking you out of ketosis.
What about all the added chemicals in things like salami and bacon? Nitrites, specifically? They are not good for our bodies. And, as I am allergic also to sulfites, it seems that anything processed is an enemy of good health.
Sorry for the late reply here, I ended up having to go to the hospital for a few days. There’s been a few studies that say that nitrates don’t really have negative health impacts, especially at the tiny percentage that are used in cured meats. If you’re worried, though, and especially if you’re allergic – you could use uncured meats that are become more and more widely available.
Salamis/pepperoni are full of sodium, I know it’s not fat but they blow u up and play with your eyes and scale when looking in the mirror.
Im planning on trying the ketogenic diet after reading this list of foods. Was pleasantly surprised to see many of my favorite foods on this list. Cutting out bread and fruit will be the hardest part but it looks doable.
There’s always berries and keto versions of bread. There’s a lot of versatility with what you can make and I think you’ll be really surprised. Good luck on your ketogenic journey!
I have type 1 Diabetes and have research the ketogenic lifestyle fully, I know the differences between nutritional ketosis and diabetic ketoacidosis, but the one thing I have a question about is, during the “adaption” of changing from using glucose to fat for energy, should I be lowering my insulin dosage after I’m in the state of nutritional ketosis? I’m consulting a endocrinologist about this, but my particular endocrinologist doesn’t “believe” in this lifestyle and the studies done on it. It’s really annoying. I’m blabbering on, let me simplify my question; Normally, to your knowledge, do type 1 diabetics going on this lifestyle change their insulin ratios in the “adaption” time period, or after, or is it different for everyone. Obviously I’ll be changing the ratios according to what my glucose levels are, but want to know what to except if possible. Thanks
Typically speaking you naturally reduce insulin as you need to, and once you’re adapted you may still need insulin but normally at very low dosages. It’s different for everyone – some completely drop needing insulin, others still need a small amount.
Hi Craig, Thanks for this great info! Hope you won’t mind answering a few more questions: 1) I’ve read several places 75% of the diet should be fat. Is this true even if you’re only lightly active? 2) have you tried products from the LC-Foods company? If so, I would love to know if they are really as low carb as they claim and if you would recommend them to people on the ketogenic diet. 3) I feel like my body needs different amounts of fat each day and I don’t want to give it more than it needs but also not less. If I start gaining weight on the diet, should I cut fat or protein or both?…sometimes I get dizzy but feel like I’m eating enough fat. what should I do? Thanks again, Val
Hey Valerie. Yes, that’s correct – even if you’re sedentary you should be eating a majority of fat. That’s because you’re essentially retraining your body to use fat as your main fuel source. I have tried the products from there, but truth be told they’re different for everyone. Some people get knocked out of ketosis because of them, others do fine. I generally recommend avoiding their products and making your own. You can vary your fat intake per day because the body does not react like a clock (meaning we need X amount of calories every X hours). The body is capable of “rolling over” your calories from days where you overconsumed. Though if you do start gaining weight I would suggest cutting the fat out as that is usually the culprit (as long as your other macros are correct). For dizziness, that’s usually a sign of missing out on electrolytes – make sure they’re in balance.
I believe Sardines should be on the list of foods. Am I right? High fat, high protein, zero carbs.
Definitely – it’s certainly not a 100% complete list (and I have some additions to make in the future). Thanks for the suggestion!
I eat them. I love them!
i was looking into starting this. i have very little money for food for the month. my current purchases for food is. Hamburger, Porkchops, and lots of mac and cheese cause its cheap. I dislike chicken for the most part. Maybe its just the cheap chicken i have to buy. But it just tastes so bad. I do drink soda, which I am trying to quit. But its difficult cause i cant stand the dull taste of water, i hate coffee, and un-sweetened tea i cant stand either. I do like lettuce and Cucumbers. Pretty much the only vegetables i do like. I could cut out the mac and cheese for salads. I dont eat mac and cheese cause i love it, its just what i can afford. But is there any salad dressing i can have on this diet? im pretty sure ranch is out. thought im not really a big fan of it, just really the only type ive had.
Ranch is definitely allowed as long as you’re getting a brand with low net carbs. As far as other things, chicken thighs are very cheap and fresh produce if you have access to a farmer’s market. For the rest, I really can’t comment that much. You’d have to find new foods to try and see if you like them or not; it’s really a personal thing that I wouldn’t be able to help much on.
Ranch is good, just look for low in carbs versions. Sounds like what you’re eating now is good except the mac. Just replace it with a salad like you said. You can even still have cheese, just put it on your salad. Ranch is good, as are many vinaigrettes, again just look for something low in carbs. Some vinaigrettes have sugar added so try to avoid those.
Have you looked into Avocado oil? It can be heated to 500 degrees, and it has less of an aftertaste for savory foods than coconut.
Definitely a valid point, too. I normally use lard or bacon fat now if I want to cook high heat but thanks so much for the suggestion/feedback!
What if I don’t drink coffee? Can I use Postum in its place?
Hey, just started this lifestyle. I noticed a lot of free range and organic foods here. My in laws have a small chicken farm, so I can get eggs. We also fish a lot, but mostly catch catfish. I live in a smaller country area with no farmers markets or health food stores. Our only options for groceries are a very tiny Walmart and Kroger. The organic sections in those stores are lacking. Does it make a big difference if 99% of my food is not organic/free range? Also, my husband is wanting to try this with me, but I have many doubts he could stick with it. He works away from home as a heavy equipment operator. He picked up the habit of chewing snuff from his crew members (yuck on so many levels). It has a sweet smell to it, so I’m sure he would have to quit for the hidden carbs in it (I’m sure there must be some) and he should quit for the health benefits, but nicotine is a hard habit to quit and I’m not sure if I am prepared for his crankiness lol. Anyway, most of his options for food are restaurants. Mostly fast food. He already pays for lodging without perdiem and other healthier restaurants are either too expensive to eat at 5 days a week or are not available where he is working. Is there any recommendations for him? I want to encourage him, but I’m highly doubtful he can stick with it. He won’t drink water unless it is flavored and he is surrounded by carb filled restaurants and coworkers eating as they please. Thanks so much!
Hey Samantha. Try to get organic leafy greens, but the rest you can skip – it shouldn’t make a big difference. For your husband, I’m really not 100% sure on snuff and carb levels. I imagine they’ll be trace if that’s the case – no cause for concern on the carb counts.
For his food, it may be worth batch cooking meals if he can take a cooler with and has access to a small fridge in his lodging. Otherwise, it may be quite difficult to order things at restaurants if he is going to have the social pressure around him (especially so if he’s not committed/convinced).
For nutritional ketosis (an actual cellular change) you will want to be doing strict keto for 5-8 weeks before having any sort of “cheat” meals. Though there’s really not a point in doing this unless you’re working at a body-building level of training. It’s known as carb cycling, or better as the Cyclical Ketogenic Diet. I have an article up about it, if you want to have a read.
They are pretty high in carbs, so they’re not very viable to have in your diet. The lowest carb beans you’ll find is black soy beans.
Sure thing!
Hi
Thank you so much for this.
Are bananas in the diet as well
Thanks! No, bananas are not allowed.
How do you know how much of this stuff you can have in a day?
You want to keep your total carbs at or below around 30g per day. So you want to incorporate vegetables that fit within that range and your meal choices.
Try the MyFitnessPal app. Track your intake throughout the day for a few days. That will give you an idea of how much you can eat.
I didn’t notice any dip in my performance. I’m into week 4 now. But I will say that I was eating fairly low carb prior to starting. Like, in the range of 150-200 net carbs per day. So it wasn’t that big of a leap for me to go Keto. I also don’t really have cravings. For me, the things I gained vs. the things I gave up? Totally fine with me.
Hi Craig, My mom and me started with keto diet, we are vegetarians and my mom likes to eat chapaties.. unable to find an alternative and starting out we are not able to control the carb intake.. what should be done?
Appreciate all the help
Glad to hear it and I’m really sorry for the late reply. I was in the middle of 2 cross country moves. Chapatis would be a tough one – to get an authentic tasting one would probably be really difficult. You could try to replicate it with almond flour; though, I’ve never been able to get a really good flatbread texture.
Hi there,
Do you know of people who try to maintain a mostly raw and ketogenic diet?
Unfortunately I don’t, though there’s many subreddits on reddit. No doubt you’ll be able to find some extra help there 🙂
Hi there, may thanks for this informative article – I’m a keto newbie so am trying to prepare myself with solid info as best I can. With regards to sweetness, I only use them in coffee, of which I have 2 cups a day usually. I really dislike Stevia and have just bought a bottle of Yacon syrup – do you have any thoughts on this sugar alternative. It’s not zero carb, but I’m hoping it will be acceptable for 2 small servings a day. I’ve been gluten free for a couple of years (due to an MS diagnosis – it has made a world of difference) but my biggest food issue is hunger. I get seriously intense hunger pangs about 90 minutes to 2 hours after eating. Distracting, uncomfortable and generally over-eating instigating hunger. I’ve tried reducing sugar but not militantly. I’ve been cautioned to minimise my fat intake due to the MS and coconut is verboten in some MS diet circles due to it’s high unsaturated fat content. Any thoughts? Many thanks in advance 🙂
I think the hunger will start to go away as you do keto more and more. The yacon syrup is used in many keto recipes, just be careful about carb consumption (especially if it’s with a meal of more carbs). I’ve seen MANY people do extremely well with standard keto and MS. I say go for it 🙂
Many thanks Craig, I’m excited to see how I feel – fat is such a demonised foodstuff on nearly all of the MS diets I’ve dabbled in to date. I think my protein intake is too high on my first few days – chicken, ground turkey and low carb veggies most evenings, with homemade eggy frittata pancakes (egg, egg white powder, whey isolate, tablespoon of coconut oil and cooked in a little butter) for breakfast, grated zucchini added to the lunch pancake! I add psyllium an superfood greens powder to the pancake mix, and a tablespoon of gelatin powder! I eat half an avacado a day too, a dozen or so almonds, and have a tablespoon of heavy cream mixed with almond milk in my coffee! I need to up the fats me thinks…
Definitely. It sounds like you’re getting a bit too much protein (switch over to fattier meats and it will help significantly). Other than that, sounds like you’re headed in the right direction!
Just bought your 30 day plan to get me headed in the right direction 🙂
Good luck!
On the high carb low fat days what are suggestions of what to eat in the carb range?
If you’re doing CKD, I would suggest complex carbs that are considered healthy (like sweet potato) vs. donuts.
that is the ckd (cyclical ketogenic diet) or anabolic diet, which uses the same principals as the keto diet, but you “carb load” to replenish your glycogen stores at the end of a 5-6 day period. to my understanding it is necessary mostly for athletes and bodybuilders.
Great article Craig. Your replies are highly informative too! I just have one question. What should I substitute for eggs, since I am allergic to them? I get gut wrenching stomach aches every time I eat them, unless I have them with bread (which is kind of weird) which just leads me to having a mild stomach ache sometimes instead. Thanks for your time!
Thanks so much Tim, I really appreciate it! Eggs are a hard thing to do for subbing out. When baking, you can use chia eggs or flax eggs (google the recipe, it’s very simple). Though when replacing ALL of the eggs in a recipe, it really changes the texture (to me at least). For eating in general, I’d just avoid them.
Silica/Silicon is pretty important for hair/skin and nails, as well as healing (especially for those who experienced some of the shot hair loss period at the beginning)- we also need it to utilize calcium better. There are other low carb sources besides nuts such as cucumber, zucchini and the highest bio availability is bamboo. So you can either take a bamboo extract supplement or eat bamboo shoots you can find in the Asian section of grocers or stop by an Asian food market. It’s great in a quick stir-fry with shrimp, bok choy, zucchini and mushroom!
What protein shakes would could be consider on the keto diet? I enjoy a shake when I am in a rush. Thank you.
It really depends what you’re referring to. Post-workout, you can consume a pure protein shake to utilize protein uptake. But if you are just talking about generally, you could always add cream in to balance the fats out.
Can you give some advice for a pecatarian? I’m afraid of not getting enough protein. Thank you.
Check out the vegetarian keto subreddit – they have awesome people/recipes!
Awesome! Thank you!
Dr. Kwasniewski did all this 50 years ago. This is all just branding BS. Ketones is akin to the raspberry ketones diet a few years back that was all the rage and landed flatly on its face. These diets are so fad and cyclical is hilarious as are its weekend warrior diehearts.
Raspberry ketones are not ketones – the ketones that the body produces in ketosis are BHB and ACA. This is energy that the body uses. This is not a fad diet, and has been heavily researched since the early 1900’s (for epilepsy originally).
I don’t like chicken or eggs. What can I substitute for them, especially for breakfast
It’s hard for chicken and eggs. Try to find meals without them as most breakfast foods have eggs as the core.