So you’ve decided to try the ketogenic diet. Now what? Do you know exactly what to eat?
If you’re still scratching your head, or perhaps just need a little refresher, not to worry. This ketogenic diet food list includes everything you can eat for ketogenic diet success. The good news is that keto is probably the simplest diet you will find.
The bad news? It can feel pretty strict at times, and it’s easy to miss the foods you used to eat if you focus on what’s lacking. So let’s start with all the delicious whole foods you can eat.
We’re break it down into four sections, fat, protein, carbs, and miscellaneous.
And to make it super easy AND delicious for you, we’ve whipped up a ketogenic diet meal plan so you can take the guesswork out of keto and put away your calculator.
Ketogenic Diet Food List: Fats
Healthy fats are really the cornerstone of the ketogenic diet. In order to keep your body in a state of ketosis—breaking down fat instead of carbs or protein for fuel—you’ve gotta eat a lot of fat—at around 70% of your calories, in fact. We want a high-quality ketogenic diet, which means quality fat, which means the source matters. Check out our full article on healthy fats vs. the ones to still avoid even in ketosis.
This is really one of the best things about the keto diet. Fat is satiating, and it tastes great, so you can eat a lot of foods that are satisfying and delicious. Just make sure you eat the right types of fats. Here’s what that includes:
SATURATED AND MONOUNSATURATED FATS
- Butter or ghee
- Macadamia nuts
- Coconut butter
- Cocoa butter
- Egg yolks (go with pasture-raised for the extra few bucks) #TreatYoself
- Coconut oil, olive oil, MCT oil, or avocado oil
- Nuts and seeds or nut butter (choose fattier nuts like macadamia nuts or almonds)
- Fatty fish
Keep in mind that you want a good balance of omega-3s and omega-6s, which are essential fatty acids you must get from your diet and are important for many things, including proper nerve and brain function and reducing the risk for heart disease, Alzheimer’s disease, type 2 diabetes, and brain function decline with old age.
Although omega-6 is essential, too much is inflammatory to the body, so be mindful of your intake of sources higher in omega-6, such as peanuts and plant oils like corn oil or sunflower oil. Focus mostly on omega-3s from fish like trout, salmon, tuna, and mackerel or take a high-quality fish oil supplement.
Also, be mindful of nuts because they do contain some carbs, especially cashews, pistachios, and almonds.