KETO DIET COMPLETE FOODS
The ketogenic diet is a high-fat, moderate-protein and very-low-carbohydrate diet. Carbohydrates are the body’s preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner’s guide for the ketogenic diet). The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.
Here is a list of all the low-carb, keto-friendly foods that are appropriate to eat when you’re following keto.
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Fish and seafood
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Low-carb veggies
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Cheese
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Avocados
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Poultry
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Eggs
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Nuts, seeds and healthful oils
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Plain Greek yogurt and cottage cheese
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Berries
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Unsweetened coffee and tea
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Dark chocolate and cocoa powder
Fish and Seafood
Fish is rich in B vitamins, potassium and selenium; it’s also protein-rich and carb-free. Salmon, sardines, mackerel, albacore tuna and other fatty fish boast high levels of omega-3 fats, which have been found to lower blood sugar levels and increase insulin sensitivity. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health. Aim to consume at least two 3-ounce servings of fatty fish weekly.
Low-Carb Veggies
Nonstarchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect against cell-damaging free radicals. Aim for nonstarchy vegetables with less than 8 grams of net carbs per cup. Net carbs are total carbohydrates minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach fit the bill.
Cheese
Cheese has zero carbohydrates and is high in fat, making it a great fit for the ketogenic diet. It’s also rich in protein and calcium. But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you’re worried about heart disease, consider portion size when noshing on cheese.Plain Greek Yogurt and Cottage Cheese
Yogurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yogurt provides just 5 grams of carbohydrates and 12 grams of protein. The same amount of cottage cheese also has 5 grams of carbohydrates with 18 grams of protein. Studies have shown that both calcium and protein can reduce appetite and promote fullness. Higher-fat yogurts and cottage cheese help keep you full for longer, and full-fat products would be part of the ketogenic diet.
Avocados
Choose heart-healthy fats like avocados, which are high in monounsaturated fat and potassium, a mineral many Americans are lacking. Half of a medium avocado contains 9 grams of total carbohydrates, 7 grams of which are fiber. Swapping animal fats for plant fats like avocados can help improve cholesterol and triglyceride levels.
Meat and Poultry
Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium and zinc. While processed meats, like bacon and sausage, are allowed on keto, they aren’t the best for your heart and may raise your risk of certain types of cancer if you eat too much. Choose chicken, fish and beef more often and limit processed meats.
Eggs
Eggs are high in protein, B vitamins, minerals and antioxidants. Two eggs contain zero carbohydrates and 12 grams of protein. Eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, and they also contain antioxidants such as lutein and zeaxanthin, which help protect eye health.
Nuts, Seeds and Healthy Oils
Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.
It’s not a one-size-fits-all prescription, and it’s crucial to work with a dietitian to ensure you’re getting essential nutrients while maintaining ketosis
Carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):
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Almonds: 3 g net carbs (6 g total carbs)
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Brazil nuts: 1 g net carbs (3 g total carbs)
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Cashews: 8 g net carbs (9 g total carbs)
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Macadamia nuts: 2 g net carbs (4 g total carbs)
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Pecans: 1 g net carbs (4 g total carbs)
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Pistachios: 5 g net carbs (8 g total carbs)
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Walnuts: 2 g net carbs (4 g total carbs)
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Chia seeds: 2 g net carbs (12 g total carbs)
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Flaxseeds: 0 g net carbs (8 g total carbs)
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Pumpkin seeds: 2 g net carbs (4 g total carbs)
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Sesame seeds: 4 g net carbs (7 g total carbs)
Berries
Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber.
Carb counts for 1/2 cup of some berries:
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Blackberries: 3 g net carbs (7 g total carbs)
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Blueberries: 9 g net carbs (11 g total carbs)
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Raspberries: 3 g net carbs (7 g total carbs)
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Strawberries: 3 g net carbs (6 g total carbs)
Unsweetened Coffee and Tea
Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee; drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.
Dark Chocolate and Cocoa Powder
Check the label on these, as the amount of carbs depends on the type and how much you consume. Cocoa has been called a “superfruit” because it is rich in antioxidants, and dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.List of Foods You Can’t Eat on the Keto Diet:
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Grains
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Starchy vegetables and high-sugar fruits
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Sweetened yogurt
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Juices
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Honey, syrup or sugar in any form
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Chips and crackers
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Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., RD, LD, with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20 to 40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates (total carbs minus fiber),” says Stone.
Dority adds, “Individuals who are really active can eat more carbs (maybe more at the 40-gram level) than someone who is sedentary.”
High-Carb Foods That Most People Avoid on the Keto DietGrains
Cereal, crackers, rice, pasta, bread and beer are high in carbohydrates. Even whole-wheat pasta and the new bean-based pastas are high in carbs. Consider alternatives like spiralized vegetables or shirataki noodles, which are healthier low-carb options. Sugary breakfast cereals and healthy whole-grain cereals are high in carbohydrates too and should be avoided or minimized. “A slice of bread is 11 grams of carbs on average so technically you could have one slice a day maybe, but that’s spending all your carbs on pretty poor nutrition so I wouldn’t recommend it when for the same carbs you could have A LOT of veggies,” says Dority.
Beer can be enjoyed in moderation on a low-carb diet. Dry wine and spirits are better options but all alcohol should be very limited.
Starchy vegetables and high-sugar fruits
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates (get a full list of low-carb fruits ranked from lowest to highest).
Carb counts for high-sugar fruits:
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Banana (1 medium): 24 g net carbs (27 g total carbs)
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Raisins (1 oz. / 28 g): 21 g net carbs, 22 g total carbs)
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Dates (2 large): 32 g net carbs (36 g total carbs)
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Mango (1 cup, sliced): 22 g net carbs (25 g total carbs)
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Pear (1 medium): 21 g net carbs (27 g total carbs)
Carb counts for starchy vegetables:
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Corn (1 cup): 32 g net carbs (36 g total carbs)
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Potato (1 medium): 33 g net carbs (37 g total carbs)
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Sweet potato (1 medium): 20 g net carbs (24 g total carbs)
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Beets (1 cup, cooked): 14 g net carbs (17 g total carbs)