What to Eat on KETO DIET

This guide has everything you need to know about what to eat on the keto diet.

Choose keto-friendly foods that are very low in carbohydrates, such as meat, fish, seafood, cheese, and vegetables with real butter. Avoid bread, potatoes, rice, sweets and other foods rich in carbohydrates.

Eating a keto diet can help you lose weight, improve your health, and feel better without counting a single calorie!

Must eat food

A healthy keto diet is made up of whole nutritious foods such as meat, fish, eggs and non-starchy vegetables, along with natural fats such as butter or olive oil. Use the food lists below to choose foods that keep you under 20 grams of net carbs per day (total carbs minus fiber).

Meat, poultry and alternatives

Meat is perfect for keto. You can have beef, pork, lamb, wild game, and all kinds of poultry. Like tofu and tempeh, Soy products also work. You can also eat deli meats like sausages and cold cuts. Choose items without added sugars, starches or bread to keep your carbs low.

Meat and meat substitutes

• beef

• Food is meat

• the game

• the lamb

• organ meat

• pork

• Poultry

• Sausage

• tempeh

• Tofu, extra firm

Fish and seafood

Most fish and shellfish are keto-friendly. Fatty fish such as salmon, sardines, mackerel and herring are excellent choices, as are lighter white fish such as cod, halibut and trout. Choose fish and seafood without added sugar or bread to keep your carbs low.

Keto-friendly fish and seafood

• anchovies

• the crab

• All types of fish

• Lobster

• shrimp

• Squid

• the tuna

The Egg

Eggs are delicious, portable and vegetarian-friendly. Try it boiled, fried in butter or in an omelette for a quick, inexpensive meal. Enjoy eggs as often as you want because when you avoid carbs, you don't have to avoid dietary cholesterol.

Ways to eat eggs

• Boiled, hard or soft

• fried

• In quiches or frittatas

• Omelet

• victim

• scrambled

Keto-friendly vegetables

Enjoy unlimited non-starchy vegetables such as collard greens and crunchy salad vegetables such as cucumber, celery and radish. Other choices include cauliflower, cabbage, avocado, broccoli and zucchini. Fresh or frozen, most vegetables that are grown above ground are keto-friendly. You can even eat a vegetarian keto diet.

Best Keto Vegetables

• cauliflower

• Avocado

• Broccoli

• Cabbage

• zucchini

• vegetables

• Asparagus

• Kale

• green beans

• Brussels sprouts

Fruits and berries

Most tart fruits, such as berries, lemons, and limes are good if you keep serving sizes small. The same applies to watermelons as they have a high water content. But almost all other fruits are high in sugar. A small scoop of fresh berries served with real whipped cream and shaved dark chocolate makes for a tempting, delicious keto dessert.

Best Keto Fruits and Berries

• blackberry

• coconut

• lemon

• the lime

• Raspberry

• Strawberry

Nuts and seeds

Many nuts and seeds are low in carbohydrates. Just watch out for two things. First, don't eat too much! Start with just a few or ¼ cups (about 25 grams) for a snack. And the type of nuts you choose is important. Some nuts, such as cashews, pecans or macadamia nuts, are much higher in carbohydrates than others. You can also enjoy seeds like pumpkin, sunflower seeds and other seeds on keto.

Best Keto Nuts and Seeds

• cashew nuts

• Brazil nuts

• hazelnuts

• macadamia nuts

• peanuts

• pecan

• pine nuts

• walnut

Cheese and full-fat dairy

Cheese, cream, and butter can all be part of the keto diet. Greek yogurt, in particular, makes a protein-rich breakfast with few carbohydrates. Avoid flavored low-fat yogurts, which are often full of added sugar.

Note: Avoid drinking milk because milk sugar adds up quickly (one glass = 15 grams of carbs). However, you can use it in small amounts — a tablespoon or so — in your coffee. Also, eating cheese regularly when you're not hungry is a common mistake that can slow down weight loss.

Fat and Sauce

Don't be afraid of fat. It can help you feel fuller longer. Most of your fat should come from protein-rich foods like meat, chicken, fish, and eggs. But you can cook with olive oil, top your vegetables with cheese, and add dressings to salads. Rich sauces — think béarnaise sauce, garlic butter, and mayo — can also be part of a keto diet, but if you're trying to lose weight, use just enough to enjoy your meal.

Start your Keto Journey today.