Thinking of making the keto diet your new weight loss solution? Then it’s time to find out what foods you can eat on keto– and we’ve got you covered!
According to the Cleveland Clinic, a high fat keto diet aims to turn your metabolism from carbohydrates to fat; the theory is that you will then burn fat using ketones for energy as opposed to glucose. A fat diet like keto will keep your insulin levels from rising when you eat, so you don’t store fat.
Then your liver will produce ketones, so your energy will be compensated. Within a few days of a keto diet (eating 70-80% fat, 15-25% protein, and around 5-10% carbohydrate) your metabolism will likely speed up and you will start to lose weight. You want to focus on consuming the “good” fats on keto, which are unsaturated and monounsaturated.
Related: What Is The Keto Diet And How Does It Work?
So what exactly can you eat on keto? Focus on your favorites, but don’t be afraid to try new things too – being on keto can really open up your taste buds, besides shrinking your waistline. We’ve put together a list of foods for the keto diet to help keep you on track.
Keto diet foods
Keto dairy products
1. Butter. Cooking with it on Keto is good.
2. Heavy cream. Add it to recipes rather than the low fat variety.
3. Plain yogurt. Make it high in fat, but avoid the sweet varieties.
4. Mayonnaise. Top a cheeseburger with instead of ketchup.
5. Sour cream. Use as a dip with vegetables, avoid reduced fat.
6. Cottage cheese. Rich in protein and calcium, cottage cheese can be a great mid-day snack.
7. Cream cheese. Surprisingly delicious with berries! Try.
8. Parmesan cheese. Tasty with vegetables for a quick lunch.
9. Swiss cheese. Contains a protein punch, with 27 grams per serving.
10. Feta cheese. Make a Greek salad with feta, peppers, olives and onion, it’s so good!
Related: 14 Tips for Eating Keto on a Budget
11. Cheddar cheese. The perfect addition to a chef’s salad with egg, ham, chicken, lettuce, onion and vinaigrette.
12. Brie cheese. Rich in protein and rich in taste too.
13. Monterey Jack cheese. Toss with scrambled eggs for a different version of breakfast.
14. Mozzarella cheese. Go Caprese adding the tomato and dressing, and season to taste.
15. Blue cheese. Add to burgers of ground beef with fresh onion and lettuce.
16. Plain Greek yogurt. No need to ditch your favorite breakfast on keto!
Related: 35 Low-Carb, High-Protein Breakfast Recipes
Sources of keto protein
17. Eggs. The perfect solution for breakfast, lunch or dinner? An omelet with cheese and vegetables.
18. Salmon. Good for the heart and rich in vitamin D.
19. Tuna. Tuna salad for lunch on the go is perfectly keto.
20. Mackerel. Try this tasty fish if you haven’t, it may become a staple.
21. Clams. Steamers with pulled butter seem to be a luxury, not a health food.
22. Mussels. Another real treat when you serve them steamed.
23. Squid. Sauté with butter, garlic, onion, Parmesan and lime juice.
24. Chicken. Avoid the breaded varieties, but baked or sautéed chicken with a large salad is perfect for dinner.
25. Turkey. From roast turkey and fried meat to deli meats, turkey is a great keto option.
26. Bacon. Serve it with eggs for a good start to the day.
27. Sausage. Any type is good – delicious with bell pepper and onion.
28. Goat. If you are a meat eater you can give it a try if you are curious.
29 Liver. If you think you don’t like liver, think about it: this iron-rich organ meat is great with onions.
30. Trout. Rich in vitamin B12.
31. Halibut. An excellent source of vitamin V12, as well as vitamin B6, magnesium and potassium.
33. Cod. Delicious when sautéed with olive oil and pepper.
34. Catfish. Try cooking it with oil, cayenne pepper, and lemon juice.
35. Mahi-mahi. Delicious when prepared with lemon juice, basil and pepper.
36. Quail. It can be roasted like chicken.
37. Duck. The duck can be too.
38. Heart. If you’re up for the challenge… organ meats are great for keto!
39. Language. Again… if you’re up for it…
40. Kidney. Don’t let us stop you!
41. Hen. Can also be roasted like chicken, just like …
42. Goose. A scanner …
43. Pheasant. A good source of phosphorus and selenium.
44. Venison. Low in saturated fat.
45. Steak. Enjoy your favorite cut with a salad and / or sautéed vegetables.
46. Veal. Prepare a keto-friendly veal parm by cooking with fresh tomato and cheese.
47. Roast beef. Delicious with cheddar cheese and a salad.
48. Ground beef. A keto burger can be topped with any number of cheeses or vegetables, as well as condiments.
49. Oysters. Try cooking them with cream and cheddar cheeses, plus bacon… a new taste sensation.
50. Shrimps. Toss with mayonnaise and celery for a simple yet delicious shrimp salad.
51. Crab. Rich in folate.
52. Snapper. A good source of niacin.
53. Lobster. Enjoy it with butter, a big plus of keto!
54. Roast pork. Serve it with seasoned sautéed vegetables for a weekend meal.
55. Pork tenderloin. Makes delicious leftovers for lunch when paired with high fat cheese.
56. Pork chops. Sauté in olive oil and season to taste.
57. Beef ribs. Avoid the high sugar barbecue sauce, you may find that the taste of the meat itself is much more satisfying.
58. Lamb. Roast it with garlic, olive oil and rosemary.
59. Flounder. An excellent source of vitamin D.
60. Scallops. Stir-fried in butter, simple and delicious.
61. Ham. Fry slices of ham for a quick and easy dinner, served with seasoned summer squash, a great combo.
62. Ground pork. You can use it to make burgers in a fresh way.
63. Sardines. You can grab them on the go and snack in the box, handy if you like the taste.
Frozen can be healthier than fresh. Frozen fruits and vegetables are picked at the height of their season, so their quality is less likely to deteriorate and their nutrient levels are higher. Another plus: frozen fruits and vegetables are sometimes cheaper than their fresh counterparts.
Keto Diet Oils
Besides butter, you can cook with any of these on keto:
64. Extra virgin olive oil
65. Coconut oil
66. Avocado oil
67. Palm oil
68. Cocoa butter
70. Poultry fat
Related: Here’s What You Need To Know About Keto Supplements
Vegetables on the keto diet
Any of the vegetables below can be used in any combination to make a keto salad with a high fat dressing. Keep in mind that avocado is particularly useful on keto because it is high in good fats, so enjoy it often.
78. Swiss chard
81. Bok choy
85. Brussels sprouts
90. Summer squash
92. Black olives
93. Green olives
94. Red olives
Related: Keto Diet Tips For Beginners
Fruits of the keto diet
Because you want to limit sugar on the keto diet, most fruits are off limits. However, the fruits below, especially the berries, can be eaten in moderation. Toss a fruit salad of three of the fruits below for a delicious keto breakfast, snack, or dessert. Top with heavy whipped cream if desired as well.
Keto Diet Nuts and Seeds
The perfect snack to take with you anytime? A bag of mixed nuts and seeds from the list below. Pick one of the ones you like from the list and toss it with a few berries, such as cranberries, for a trail mix that’s keto-friendly.
105. Pecan nuts
106. chia seeds
107. Sesame seeds
108. Pumpkin seeds
109. Hemp seeds
110. Flax seeds
111. Macadamia nuts
112. Pecan nuts
113. Brazil nuts
114. Cashew nuts
Related: 24 Discreet Keto Dinner Recipes
Keto Diet Herbs and Spices
Feel free to add any of the following to keto recipes or use them to season meals.
122. Cayenne pepper
123. Chili powder
127. Lemon juice
128. Lime juice
More keto diet foods
131. Dark chocolate. An after-dinner bite might seem like a decadent treat, but it’s okay.
132. Cocoa. Drink the unsweetened kind.
133. Coffee. Don’t add sugar and you are good to go.
134. Tea. You also want to skip the sugar here too.
135. Yellow mustard. Use as a sauce to accompany fish dishes; it’s a surprisingly tasty combination.
136. Red wine vinegar. Feel free to add it to recipes as you cook.
137. Ketchup. Read the label to make sure you are choosing the lower sugar variety.
138. Vinaigrette made with mayonnaise. Toss with raw vegetables and season to taste for a side dish.
139. Horseradish. If you like the taste, go for it!
140. Hot sauce. You can enjoy it as hot as you can stand up!
141. Worcestershire sauce. Can add style to almost any meat dish.
142. Sauerkraut. Make sure the one you choose doesn’t have any added sugars.
143. Thousand Islands vinaigrette rich in fat
144. High fat ranch dressing
145. French dressing high in fat
146. Russian high-fat dressing
147. High-fat Blue Cheese Vinaigrette
148. Creamy Italian dressing high in fat
149. Stevia Sweetener. A natural choice.
150. Erythritol sweetener. Another way to have fun naturally.
151. Monk fruit sweetener. Another healthy natural sweetener.
152. Xylitol sweetener. Yet another great sugar free option.
153. Shirataki noodles. They are water based and can powerfully reduce hunger – give them a try!
Follow these tips to avoid the dreaded keto flu.