Written by Angela Reviewed by Daniel

Keto Friendly Foods You Shouldn’t Eat Too Much Of (And Why!)

The keto diet is all about eating low carb, high fat foods to help the body burn fat for energy. It has become popular for those looking to lose weight, improve mental clarity, and maintain steady energy levels throughout the day. By cutting down on carbohydrates, the body enters a state called ketosis, where it burns fat for fuel instead of glucose.

However, while many foods fit into this way of eating, not all keto friendly options should be consumed in unlimited amounts. Some foods, despite being low in carbs, can cause issues like weight gain, digestive discomfort, or stalled progress if eaten in excess. Moderation is key to ensuring the keto diet remains effective and sustainable.

Here are some keto friendly foods that you shouldn’t overeat and why keeping portions in check is important.

Nuts & Seeds

Nuts and seeds are full of healthy fats and make great snacks. However, they also contain carbohydrates, and eating too many can push you over your daily carb limit. Some nuts, like cashews and pistachios, have more carbs than others.

Plus, they are very easy to overeat because they are small and tasty!

Recommended portion: Around 28 grams (a small handful) per day.

Tip: To avoid mindless snacking, pre-portion nuts into small bags.

Cheese

Cheese is a great source of fat and protein, making it a popular choice for keto. But it can be high in calories, and eating too much can slow down weight loss.

Some types of cheese also have more carbs than you might expect, so it’s important to check the labels.

Recommended portion: 28 to 56 grams (1 to 2 ounces) per day.

Alternative: Try goat cheese or feta, which tend to be easier on digestion.

Berries

Most fruits are too high in sugar for keto, but berries like strawberries, raspberries, and blackberries are lower in carbs. Still, they contain natural sugars, so eating large amounts can add up quickly.

Stick to small portions to stay within your carb limit.

Recommended portion: About 50 to 75 grams (a small handful) per day.

Common Mistake: Adding too many berries to smoothies or desserts can quickly increase carb intake.

Dark Chocolate

Dark chocolate with a high cocoa content (85% or more) is lower in sugar than milk chocolate and can be enjoyed in moderation on keto. But it still has carbs and calories, so eating too much can slow down progress.

Always check the ingredients to make sure it doesn’t have added sugars.

Recommended portion: 15 to 30 grams (a few squares) per day.

Alternative: Cacao nibs can offer a similar taste with fewer carbs.

Avocados

Avocados are a keto favourite because they are full of healthy fats and fibre. While they are very nutritious, they are also high in calories. Eating too many could lead to consuming more calories than your body needs, which might slow weight loss.

Recommended portion: Half to one whole avocado per day.

Meal Tip: Use avocado in salads or as a spread instead of eating it whole.

Keto Snacks & Treats

Many packaged keto snacks, such as protein bars and cookies, are made to be low in carbs. However, they often contain artificial sweeteners or sugar alcohols, which can cause digestive issues for some people.

It’s always better to eat whole foods when possible.

Recommended portion: One serving as indicated on the packaging, but not daily.

Common Mistake: Relying too much on processed keto snacks instead of whole foods.

Coconut & Almond Flour

These flours are great for baking on keto, but they are not carb free. If you use too much in recipes, the carbs can add up quickly.

It’s best to measure carefully and not rely too much on keto baked goods.

Recommended portion: About 28 grams (1/4 cup) per serving in recipes.

Tip: Consider using flaxseed or psyllium husk to reduce overall carb content in recipes.

What Foods Can You Eat On Keto?

While it’s important to watch portions of certain foods, there are plenty of keto friendly foods you can enjoy freely. Here are some great options, along with recommended portion sizes:

Meat & Poultry

Beef, chicken, turkey, lamb, and other meats are excellent sources of protein and contain zero carbs. Choose grass fed or organic options when possible.

Recommended portion: 85 to 170 grams (3 to 6 ounces) per meal.

Fish & Seafood

Fatty fish like salmon, mackerel, sardines, and tuna are rich in healthy omega-3 fatty acids and great for keto.

Recommended portion: 85 to 140 grams (3 to 5 ounces) per meal.

Eggs

Eggs are a keto staple as they are low in carbs and high in healthy fats and protein. They can be eaten in many ways, from boiled to scrambled or poached.

Recommended portion: 2 to 4 eggs per day.

Leafy Greens & Low Carb Vegetables

Spinach, kale, lettuce, courgettes (zucchini), broccoli, and cauliflower are nutrient rich vegetables that add variety to meals while keeping carb intake low.

Recommended portion: 1 to 2 cups per meal.

Healthy Oils & Fats

Olive oil, coconut oil, butter, and ghee provide essential fats that help with ketosis. Avoid processed vegetable oils and margarines.

Recommended portion: 1 to 2 tablespoons per meal.

Full Fat Dairy

Full fat yoghurt, butter, and cream are great choices as long as they are consumed in moderation.

Recommended portion: 28 to 56 grams (1 to 2 ounces) of cheese, or 60 to 120 ml (¼ to ½ cup) of cream per day.

Herbs & Spices

Salt, pepper, garlic, turmeric, and other spices add flavour without extra carbs.

Recommended portion: Use as needed, but be mindful of added sugars in spice blends.

How To Plan A Balanced Keto Diet

To make keto sustainable, it’s important to plan meals that balance fats, proteins, and low carb vegetables. Here are some tips:

Focus On Whole Foods
Processed foods can have hidden carbs and additives. Stick to fresh ingredients.
Meal Prep
Cooking in batches helps avoid grabbing high carb foods in a hurry.
Stay Hydrated
Drinking plenty of water supports digestion and ketosis.
Listen To Your Body
Everyone reacts differently to keto, so adjust portion sizes and food choices based on how you feel.

Common Keto Mistakes To Avoid

Let’s take a brief look at the most common mistakes that many new followers of the keto diet make. They include;

Eating too much protein, which can be converted into glucose and affect ketosis.
Not getting enough electrolytes, leading to fatigue and headaches.
Overeating keto treats and processed foods.
Neglecting fibre, which can cause digestive issues.

Keto Friendly Meal Ideas

Here’s an idea of a days menu following the keto diet plan;

Breakfast
Scrambled eggs with avocado and bacon.
Lunch
Grilled chicken salad with olive oil dressing.
Dinner
Salmon with steamed broccoli and butter.
Snack
A handful of almonds or cheese slices.

Signs You’re In Ketosis

There are a few tell-tale signs that your body is in ketosis which include;

Increased energy levels and mental clarity.
Decreased appetite and reduced cravings.
Ketone breath (fruity smell) and increased urination.

Dealing With Keto Flu

Many keto dieters complain of symptoms which have been branded as keto flu. These include difficulty focussing, muscle cramps, dizziness, changes in bowel movements, nausea, increased thirst, food cravings and irritability. Ways to alleviate these symptoms include;

Drinking plenty of water and adding more salt.
Consuming potassium rich foods like spinach and avocado.
Ensuring to get enough sleep and avoiding overexertion in the first week.

In Conclusion

The keto diet works best when you eat a variety of healthy, whole foods in the right amounts. While the above foods are keto friendly, eating them in large amounts can slow your progress or cause other issues.

Paying attention to portion sizes and keeping a balanced diet will help you stay on track! Adding variety and planning meals carefully will make the keto lifestyle more enjoyable and sustainable.

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