Written by Angela Reviewed by Daniel

Keto Friendly Foods – What You CAN & CAN’T Eat

The ketogenic diet, also known as the keto diet, is a high fat, medium protein, and very low carbohydrate eating plan. By significantly reducing carbohydrate intake, the body enters into a metabolic state called ketosis, where it uses fat for energy instead of carbohydrates.

How Does Ketosis Work?

When you drastically reduce carbs, your body begins breaking down fats into ketones, which become its primary energy source. This shift can help with fat loss, improved mental clarity, and steady energy levels. Many people report reduced hunger and cravings while in ketosis. Some signs of ketosis include:

Increased Energy
Reduced Appetite
“Keto breath” (a slightly fruity or metallic scent due to acetone production)

The ketogenic diet was first used in the 1920s to treat drug resistant childhood epilepsy and has since gained popularity for its potential benefits in weight loss and managing certain health conditions. You might have decided on a keto diet for a number of reasons.

But once you’ve decided to do keto, what can you eat? And what should you avoid? That’s where this article comes in! We’ve put together a comprehensive list of keto approved foods, as well as foods to limit or avoid. Keep reading to find out all you need to know when it comes to food for the keto diet.

Keto Macronutrient Breakdown

To follow a keto diet effectively, it’s essential to understand macronutrient ratios:

70-75% fat (primary energy source)
20-25% protein (moderate, to maintain muscle mass)
5-10% carbohydrates (usually under 20-50g net carbs per day)

Net carbs = Total carbs – Fibre

Foods You Can Eat On The Ketogenic Diet

Sticking to a keto diet involves choosing foods that are low in carbohydrates but high in fats and moderately low in protein. Here are some suitable options:

Fish & Seafood

Rich in B vitamins, potassium, and selenium, fish including;

Salmon
Sardines
Mackerel
Tuna
Cod
Haddock
Trout
Clams
Oysters
Scallops
Mussels
Lobster

They are also high in omega-3 fatty acids, which have been linked to improved insulin sensitivity and reduced risk of chronic diseases.

Low Carb Vegetables

Non starchy vegetables are low in calories and carbohydrates but high in essential nutrients and antioxidants. Vegetables like;

Broccoli
Cauliflower
Green Beans
Bell Peppers
Courgette
Spinach
Asparagus
Leafy Greens
Cabbage
Cucumber
Celery
Aubergine
Jalapeno
Lettuce
Kale
Onion
Bok Choy
Rocket (arugula)
Radishes

Cheese

Most cheeses are low in carbohydrates and high in fat, making them suitable for the keto diet. They also provide protein and calcium. However, it’s important to consume cheese in moderation due to its saturated fat content. Here’s an idea of some of the cheeses that are OK in moderation on keto;

Cheddar
Blue Cheese
Cream Cheese
Mozzarella
Parmesan
Swiss Cheese
Feta
Cottage Cheese
Brie
Ricotta

Fruit

person holding a wooden tray with sliced avocados

Most fruit contains too much sugar or carbohydrates to be included on a keto diet but there are a few exceptions which include;

Avocado (a keto superfood, rich in healthy fats)
Strawberries
Raspberries
Blackberries

Berries should be consumed in small amounts as they do contain sugar and some carbs.

Dairy

Milk can be too high in lactose, a form of sugar but there are some dairy products that can be consumed on a keto diet. They include;

Eggs
Cheese (see above)
Butter
Ghee
Greek Yogurt (in moderation)
Whipping Cream
Double Cream

Meat & Poultry

Fresh meats are carbohydrate free and rich in B vitamins and minerals like potassium and zinc. Opt for unprocessed meats and consider grass-fed options when possible.You can eat all types of meat including;

Beef
Steak (ribeye is best due to higher fat content)
Minced Beef
Lamb
Lamb Steaks
Minced Lamb
Chicken Breast
Chicken Thighs
Turkey
Pork
Pork Chops
Pork Loin
Bacon
Liver

Nuts & Seeds

Nuts and some seeds are low carb and can be eaten in moderation including;

Pecan Nuts
Brazil Nuts
Macadamia Nuts
Walnuts
Hazelnuts
Peanuts
Almonds
Pine Nuts
Pistachios
Cashews (have the highest carb content of all nuts and should be consumed in small amounts)
Pumpkin Seeds
Flaxseed
Chia Seeds
Hemp Seeds

Fats & Oils

Keto is a high fat regime so fats can be consumed within reason. If weight loss is your goal, consuming too much fat can be preventative. Keto friendly fats and oils include;

Lard
Ghee
Butter
Tallow
Coconut Butter
Cocoa Butter
Olive Oil
Coconut Oil
Avocado Oil
Macadamia Oil
MCT Oil (enhances ketosis & energy levels)

Beverages

The most important drink you can consume on a keto diet is water. Plain tap, bottled or sparkling, you need to remain hydrated at all times. But you can also drink;

Water (most important, hydration is key!)
Black Tea
Green Tea
Coffee

Tea and coffee are carb free as long as you take them without sugar and milk, they can be consumed whenever you like. If you add milk or cream, be aware of the carbohydrates.

Foods To Limit Or Avoid On The Ketogenic Diet

Certain foods are high in carbohydrates and can disrupt or prevent ketosis. It’s advisable to limit or avoid the following:

Grains & Grain Based Foods

Basically anything that is made from or contains grains including;

Bread
Pasta
Rice
Cereals
Other Grain Products

Starchy Vegetables

Vegetables like;

Potatoes
sweet potatoes
Corn
Beetroot
Carrots
Parsnips
Swede
Turnips
Yams
Peas
Squash
Sweet Onions

High Sugar Fruits

Fruits such as;

Bananas
Mangoes
Apples
Pears
Grapes
Pineapples
Oranges
Peaches
Nectarines
Dates
Figs
Apricots
Tangerines
Raisins
Sultanas

Sweetened Yoghurt

Flavoured yoghurts often contain added sugars, increasing their carbohydrate content. If you have to consume yogurt, opt for plain varieties instead. Or eat plain Greek yogurt.

Soft Drinks & Fruit Juices

Fruit juices and soft drinks are high in sugars and carbs and should be avoided.

Sweetening Agents

Most sweeteners should be avoided including;

Sugar
Honey
Syrup
Maple Syrup
Agave Syrup

These are all high in sugar content which the body converts to carbs.

Keto Friendly Sweetener Alternatives

If you want a sweet taste without spiking blood sugar, opt for:

Stevia (a natural plant based calorie free sweetener)
Erythritol (produced by fermentation)

Snack Foods

Processed snacks are typically high in carbohydrates and low in nutrients including;

Crisps
Crackers
Cheese Puffs
Onion Rings
And all other processed snacks

Baked Goods

person decorating cookies on a baking tray with wax paper

Most if not all baked goods are high in carbs, even gluten free versions. Including

Cakes
Biscuits
Cookies
Muffins
Pasties
Pies
Pastries

Foods & Drinks To Consume In Moderation

Some foods can be included occasionally, depending on your daily carbohydrate allowance. These include:

Dairy Milk
While rich in calcium and vitamins, milk contains lactose, a natural sugar. Unsweetened almond or coconut milk are lower carb alternatives.
Legumes
Beans, lentils, and chickpeas are high in carbohydrates but also provide protein and fibre. Small portions may fit into some individuals’ keto plans.
Alcohol
Many alcoholic beverages contain carbohydrates. Dry wines and spirits like whisky or vodka have fewer carbs, but mixers and cocktails can add sugars.

Common Mistakes To Avoid On Keto

Eating Hidden Carbs
Check food labels for added sugars.
Not Drinking Enough Water
Dehydration can cause keto flu symptoms.
Not Getting Enough Electrolytes
Keto can deplete sodium, potassium, and magnesium.
Eating Too Much Protein
Excess protein can convert to glucose, kicking you out of ketosis.

Electrolyte Tips

To prevent keto flu, ensure you get:

Sodium (Salt your food, drink bone broth)
Potassium (Avocados, Spinach, Nuts)
Magnesium (Dark Chocolate, Pumpkin Seeds)

Is Keto Right For Everyone?

While keto has benefits, it isn’t for everyone. Avoid or modify keto if you:

Have liver or kidney disease
Are pregnant or breastfeeding (consult a doctor first)
Are on medications that affect insulin levels

Final Thoughts

Now that you know what to eat (and what to avoid), you’re ready to start your keto journey! Make sure you plan meals carefully to meet your nutritional needs while staying in ketosis.

Did we miss any keto-friendly foods? Are you starting your keto journey? Let us know in the comments!

Share this guide with friends who might benefit from keto!

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