DietsNutritionWorkout RoutinesFitness EquipmentGyms, Studios, & ClassesPsychology & MotivationVitamins & Supplements

Comprehensive Ketogenic Diet Food List

Updated on August 6, 2017
ChristinS profile image

Christin is an advocate for food as fuel and medicine. She loves her new found freedom from fat and disease and enjoys cooking great food.

A full list of keto friendly foods with detailed explanations
A full list of keto friendly foods with detailed explanations

So, you're new to keto, or perhaps just curious what can you eat on this "restrictive" diet. Is it really true you can eat fat and lose weight? Sounds like a scam right?

I hear you. I thought so too initially, after all it goes against the whole "fat makes you fat" mantra we are all taught to parrot. After a long time doing everything the "right" way - lots of fiber, whole grain etc. I was sicker and fatter, not healthier.

Out of desperation and admitedly a bit of envy towards others I'd seen being so successful, I decided to research this way of eating further. Now, all I can say is Keto combined with intermittent fasting has literally saved and changed my life.

If you are interested in seeing my personal success story and progress, it follows the diet information and food list.

What is the Keto Diet and How Does it Work?

There are some great explanations in the video below, but in short, the ketogenic diet is a very low carb diet designed to put the body into a state of ketosis, where your body learns to burn fat for fuel instead of glucose from your food. It allows you to tap into your fat reserves and burn them off more efficiently.

Ketosis Healthy or Deadly?

Dr Berg explains ketosis and the benefits and potential pitfalls. He has a lot of videos on Ketosis and is one of my go to resources on this journey. Dr. Jason Fung is also another fantastic resource I recommend for all beginners.

Keto Protein Sources Meat, Fish and Eggs

Grass Fed or Organic Beef (try to avoid grain fed and hormone injected etc)

Chicken (free range or organic if you can)

Pork (in moderation) * A lot of people refer to this as a "bacon diet" - yes, you can have bacon, but nitrites and other preservatives are not healthy. Try to find uncured bacon or purchase local from a butcher and avoid the cheap factory farmed garbage in the supermarkets. Pork is also higher in inflammatory Omega 6 and often contains starches.

Fish (in moderation) Fish is good wild caught. Avoid factory farmed fish as it tends to have high mercury content which can cause toxicity. Acceptable varieties include:

  • Tuna
  • Mackarel
  • Halibut
  • Salmon
  • Cod
  • Catfish
  • Trout

Shellfish (again, pay attention to where it is sourced and eat in moderation)

  • Oysters
  • Clams
  • Crab
  • Mussels
  • Lobster
  • Shrimp

Veal

Lamb

Turkey

Wild Game

Eggs (chicken and duck)

the staples of a keto diet are healthy meats, vegetables, nuts, seeds, and dairy.
the staples of a keto diet are healthy meats, vegetables, nuts, seeds, and dairy. | Source

Keto Dairy Foods

Dairy is allowed on the Keto diet. You should only use full fat products and avoid skim, partially skim as those products will have more sugar and higher carb counts.

Acceptable dairy products include:

  • Whole Milk (Organic only most milk is loaded with hormones)
  • Heavy Cream
  • Cream Cheese (full fat)
  • Whole Milk Mozzarella
  • Aged Cheeses (like Swiss)
  • Grass Fed Butter
  • Full Fat Cottage Cheese
  • Full Fat Plain Greek Yogurt (most commercial brands are loaded with sugars and are not acceptable, consider homemade)
  • Sour Cream (full fat)
  • Ghee
  • Half & Half in moderation (check labels)

Dairy Alternatives

  • Coconut Milk
  • Almond Milk
  • Hazelnut Milk
  • Cashew Milk

Keto Friendly Vegetables

Carbs from vegetables are counted "net" you subtract the fiber content from the total carb count to get your actual carbs. Vegetables are good for you so don't fear veggie carbs. That being said you need to avoid starchy vegetables that are high on the glycemic index (potatoes, carrots, peas) and stick to those on this list.

  • All leafy greens (spinach, lettuce, cabbage etc.)
  • Kale
  • Brussels Sprouts
  • Asparagus
  • Green Beans
  • Kholrabi
  • Radishes
  • Celery
  • Cucumber
  • Zucchini (courgette)
  • Eggplant
  • Avocado
  • Onions (moderation)
  • Peppers (moderation)
  • Mushrooms
  • Bok Choy
  • Snow Peas
  • Cauliflower
  • Broccoli
  • Daikon
  • Olives

Keto Friendly Fruits

Fruits are loaded with sugar. Yes, they contain many nutrients - they are nature's candy after all, but you can get all the same nutrients from vegetables and should only use the fruits on this list very sparingly.

Some fruits that have an immense glycemic load like bananas for example need to be eliminated all together. It is highly recommended to not use fruit at all until you are fully fat adapted (usually a month or more into the keto way of eating)

Enjoy fresh only and in moderation

  • Blackberries
  • Blueberries
  • Strawberries
  • Raspberries
  • Cherries
  • Lemon (the juice squeezed in water)
  • Lime
  • Cantaloupe
  • Peaches

Nuts & Seeds

Nuts and seeds are very keto friendly, but some are better than others when it comes to carb count and glycemic load. They are calorie dense, high in fat and can be used to provide satiety, but should be used in moderation if you are trying to lose weight. It can be very easy to overdo a good thing with nuts and seeds!

  • Almonds
  • Macadamia Nuts
  • Pecans
  • Walnuts
  • Flax Seeds
  • Hazelnuts
  • Pine Nuts
  • Hemp Seeds
  • Sunflower Seeds
  • Peanuts (plain not honey roasted etc)
  • Cashews (extreme moderation these are the highest in carbs)
  • Chia Seeds
  • Sesame Seeds
  • Pistachios

Sweeteners and Substitutes

As you know, sugar and grains are a huge NO on the keto way of eating. Grains and sugars lead to insulin resistance and a host of other problems that keep people fat, carb addicted and struggling with weight loss. Eliminating these foods can seem daunting at first. Although ideally you want to get away from the taste for "sweet", at first, you are looking for progress not perfection.

That being said there is a great deal of debate over the use of sweeteners, many of which are chemical laden and not good for you.

Others, like maltodextrin, despite having zero calories create a higher insulin response in the body than regular sugar. You definitely don't want that, so be sure that any sweeteners you choose to use are not blended with it.

Many products "Stevia in the Raw" for example blend this nasty maltodextrin with the stevia for cheap filler.

Stick to the following Keto approved sweeteners and flour substitutes and use in moderation.

  • Stevia (a pure organic blend no fillers)
  • Splenda (a source of debate, but it doesn't create an insulin response - no fillers)
  • Erythritol
  • Monk Fruit
  • Xylitol (be careful if you have dogs, it's poisonous for them)
  • Sugar alcohols (these are found in many "low carb" products and for many they are ok, but they do create an insulin response and can even cause digestive distress in large amounts. I choose to avoid, some use them without issue)

For more information on the glycemic response of sweeteners (stick to those that are zero for best results) Check out this comprehensive guide.

Flours & Baking Goods

Are you a bread addict? I was. I understand the struggle. There are some ways to make keto breads and desserts and they are great in moderation. The goal is to rid oneself of addictive behaviors and not to simply replace old habits. That being said, I do enjoy making keto biscuits and breads at times and it's a great way to "scratch that itch" without breaking protocol. Avoid "gluten free" flour blends - they are loaded with carbs.

  • Almond Flour/Meal (a staple with great texture)
  • Coconut Flour (absorbs a lot of moisture, has a cornbready kind of texture when baked)
  • Ground Flax (can also be used as an egg substitute)
  • Psyllium Husk Powder
  • Oat Fiber (not to be confused with oat bran) completely insoluble fiber adds good texture and flavor and is high in fiber.
  • Unsweetened Cocoa powder or unsweetened bakers chocolate

Be very careful with these products as they can be easy to overdo.

Condiments & Extras

Condiments and extras can really jazz up any dish. It is very important to learn to read labels so that you can avoid added sugars, corn syrup etc. Look for zero carb and look for high quality ingredients or learn to make your own. That being said, there are many extras you can pick up and enjoy from the store.

  • Olives
  • Pickles (dill not sweet or bread and butter etc read labels)
  • Mayonnaise (homemade is best without the low quality oils of most commercial brands)
  • Mustard
  • Apple Cider Vinegar
  • Olive Oil
  • Coconut / MCT oil
  • Avocado Oil
  • Most Cream Based Dressings Ranch, Caesar etc. (check labels!)
  • Hot Sauce
  • Salsa (without sugar added)
  • Sugar free Ketchup (in moderation - read labels! none with corn syrup or sugar)
  • Sugar free Barbecue Sauce

This is my current staple list and will likely change and grow over time because I'm sure there are a few things I've forgotten.

With this variety of good foods, it's possible to create amazing meals that everyone will love. I avoid mentioning that I'm keto to people who I don't really want to have a debate with and they still love my food and recipes.

I hope if you've found that nothing else works for you that you'll give low carb or keto a try. It is a healing way of eating for many people.

Progress Photo

I am aware that these photos are dark and hard to see. I apologize for that. When I took them they were not intended for public use, merely my own progress folder. I am placing them here anyway, because if you look close enough at the outline of me you can definitely see a difference. I will take higher quality photos from now on and share them eventually when the time is right.

My Progress

same shirt, I was stuffed in and bursting the seams at day 27 of my 100 day challenge (I was too emotional to take before pics from day one and I'm kicking myself for it now!) The second picture is day 35 - Look at all that inflammation going away!
same shirt, I was stuffed in and bursting the seams at day 27 of my 100 day challenge (I was too emotional to take before pics from day one and I'm kicking myself for it now!) The second picture is day 35 - Look at all that inflammation going away!

My Keto Journey

Here is a bit about my experience so far with the Keto diet. Initially, I started doing Intermittent Fasting in March, 2017. Perimenopause, some health issues and stress caused me to pack on fifty extra pounds over the past few years. I was depressed, feeling hopeless and constantly feeling ill and tired.

I read about intermittent fasting helping to ease conditions like insulin resistance and started initially just doing that. I ate for 8 hours out of the day, fasting for 16.

This started the healing process. I noticed that my hiatal hernia wasn't causing me pain, reflux was greatly reduced and I was less dependent on caffeine to get through the day, but the weight was resistant and I still dealt with strong mood swings, hot flashes, high blood pressure and other issues. I only lost 7 pounds while counting calories and obsessing over food. I began to feel overwhelmed again and so I decided to challenge myself to overcome my carb addiction once and for all.

From March to May I lost 7 pounds which is respectable, but I was still feeling bad and thinking about having another 50 to go made me feel overwhelmed. Feeling overwhelmed when you are a carb addict and stress eater is a recipe for disaster, so I decided to challenge myself to overcome my carb addiction and get my butt in gear once and for all.

I've suspected for many years that gluten and sugar were problematic for me. I'd cut them for a bit, feel good, but gradually they'd worm their way back into my daily life, setting me back up for the binge stress eating. This never-ending cycle resulted in spikes and crashes in insulin which created insulin resistance, pre-diabetes, and the myriad of other health problems on my rise to obesity.

On May 24th of this year (2017) I added a 100 day Keto challenge to my already established Intermittent Fasting (IF) protocol.

The results have been nothing short of miraculous. My life has changed in so many ways that I struggle to find words for it. All the obsessing, counting, running and other stuff I hated never gave me the health benefits and weight loss results I am gaining while on Keto. Never in my wildest dreams did I think my body could heal this quickly.

Right now I am 65 days into my 100 day challenge. So far...

  • My blood pressure is consistently normal and often lower than when I was a runner
  • No more hot flashes
  • I am no longer on medication for GERD/Hernia issues
  • I am no longer insulin resistant
  • My IBS-C is under control, no meds, no pain, no bloating, no discomfort
  • I have all day energy without constant caffeine
  • My anxiety has dropped from an 8 out of 10 to a 2 or less every day
  • I feel ambitious, energetic, and adventurous - no more sad sack couch potato here.
  • My brain is fog free. I don't walk into rooms constantly and forget why. I am able to get focused and maintain it.
  • My asthma has improved by 90 percent
  • I haven't taken an allergy pill in 45 days
  • The pleasant side effect - I have lost 18 pounds in 65 days as a perimenopausal woman - and six inches off of my belly! 4 inches off my hips and I no longer have a double chin.
  • No joint pain or other aches and pains due to chronic inflammation
  • No more migraines/headaches
  • I have not taken an OTC pain killer in 56 days and I used to eat them daily for my assorted aches and pains.
  • I feel more energetic and "frisky" than I did in my 20's and 30's, even when I was thin and thought I was healthy before!

Now, I won't say a ketogenic diet is the answer for everyone, but it was the answer I've been looking for all these years and it goes against a LOT of the standard teachings that I learned previously when I worked in the health industry.

So, you think you could learn a new way of eating for 30 days if it promises to help your body start healing? If the answer is yes, then read on and find out how the keto diet works and all the kinds of foods you can enjoy.

Recommended Resources

USDA Food Composition Database: Apps like MyFitnessPal are good, but sometimes they are updated with incorrect information. If you really need to see a foods makeup, the USDA database is the most accurate source of information.

Diet Doctor: This website is an absolute blessing for those new to the low carb and keto lifestyle. It provides all sorts of information, diet plans, pictoral guides to serving sizes, and is just a thorough, amazing wealth of information.

© 2017 Christin Sander

Comments

    0 of 8192 characters used
    Post Comment

    • ChristinS profile image
      Author

      Christin Sander 3 weeks ago from Midwest

      Thanks Fullerman, but this way of eating only works if you stick to the foods on the list and go very low carb. I don't like the term "diet" either as it implies something temporary. For me and the many people this way of eating is healing; it's not a "diet" but a lifestyle change.

    • Fullerman5000 profile image

      Ryan Fuller 3 weeks ago from Louisiana, USA

      I have honestly never even heard of this diet. I decided to read your article out of curiosity. I must say, you did well explaining the diet and listed many great tips to try. I have never been much for diets, but I do try to watch what I eat. A lot of the foods you listed, especially in the protein section, I eat on a regular basis. Thank you for sharing this wonderful and informative article. There are foods in this article I haven't tried but will now give a chance especially in the milk department.

    • ChristinS profile image
      Author

      Christin Sander 3 weeks ago from Midwest

      Thanks so much Paula - it has really been a game changer for me. I did not realize how sick a lot of "healthy" foods were making me until I did this. As with anything different variations have been around for awhile - dating back as far as the late 1800's actually :) As we get more technology though and more people researching and trying things there are major improvements. a LOT of people are healing on this way of eating. :) thanks for the read and comment!

    • fpherj48 profile image

      Paula 3 weeks ago from Beautiful Upstate New York

      Christin....Absolutely fabulous. You've written a wealth of tried and true information on the successful Ketosis-Diets! A couple of decades ago, I do not know if Dr. Stillman was one of the very first Drs to come out with this "concept," but I do recall reading his book and following his diet, recipes and general program with incredible results.

      As with anything that becomes popular due to amazing results, more Drs & health professionals came out with newer (possibly better) versions. I'd say most of us are familiar with Dr. Atkins and his hugely popular Diet "Empire" that made him famous & a billionaire. His diet was also based on "ketosis." and then came a similar-type plan in the South Beach Diet.

      This one you have shared with us is wonderful! I always find that the latest diet plans based upon years of research and new findings, are the ones on which we should focus. Thank you for the intro to Dr. Berg, as well as the links to helpful sites. I hope all readers realize what a wealth of info you have presented. I am fully confident this is a successful, healthy weight-loss plan.

      Glad to hear how well this has worked for you and Congratulations on the NEW YOU!! :) Peace, Paula

    • ChristinS profile image
      Author

      Christin Sander 3 weeks ago from Midwest

      Thanks Danette good to see you :) I love keto and the amazing difference it's made in my health. I'm definitely not going back to the way it was. Hope your and your husband's health continues to improve.

    • Danette Watt profile image

      Danette Watt 3 weeks ago from Illinois

      Sounds very much like the Whole 30 which my husband and I did in Jauary. He lost about 30 pounds and was able to get off metformin. He'll have to retest in Oct to check his A1C number but if he keeps at it, he should be ok. I am a sugar addict (choc mainly, not really a lot of candy, cookies, etc. or coffee/tea, mainly a daily mocha). When I gave it up that month, I felt great (I've noticed sugar adversely affects my sleep) and my 'tummy' went away. I didn't miss grains/bread too much and we still don't have much of it, which was my husband's downfall. He'd have carbs 3-4 times a day so you can imagine what that was doing to him. Anyway, good luck and nice hub.

    • ChristinS profile image
      Author

      Christin Sander 3 weeks ago from Midwest

      Hi Mary,

      I absolutely agree. As with anything, a lot of people will take the wrong approach. I needed to lose some pounds sure, but what I really needed to do was improve my health - and this has done that thanks to whole, nutritious foods and cutting out the things that were triggering binges and killing my body. I joke now that the weight loss is a pleasant side effect of healing myself. I think extra weight is often a symptom of disease and inflammation.

    • Blond Logic profile image

      Mary Wickison 3 weeks ago from Brazil

      My friend uses a form of this diet and has lost a lot of weight. Moreover, she has kept it off. She is in her 70's and was suffering from a heart condition.

      I think when the diet became popular, many people thought it was an eat what you want of fat and meat. My friend does love her meat, but also incorporates a wide variety of vegetables.

      I am pleased this diet has been a life changer for you. Although people only see a weight difference, it is a whole change. Weight, attitude, and most importantly, improved health.

    • ChristinS profile image
      Author

      Christin Sander 3 weeks ago from Midwest

      Yeah, I'm going to start doing better ones, but it was a mental hurdle for me to even do that and I have spent the past few years dodging cameras since gaining the weight - sad really, but it's an emotional thing for me to conquer. :) I didn't like having pics taken even when I was slender before lol. Thanks for the read and comment. Yes, the health changes are pretty miraculous, I had no idea how sick I was actually getting over time - I think a lot of people fall into that. Then when this way of eating began to heal me; I realized just how much I was struggling and it's total freedom now :) Thanks for the read and comment.

    • ChristinS profile image
      Author

      Christin Sander 3 weeks ago from Midwest

      Thanks for the read and share Peggy :)

    • Peggy W profile image

      Peggy Woods 3 weeks ago from Houston, Texas

      So happy for you that this diet is working for you. Many of the foods you listed are healthy ones. Will pin this to my Do You Know This? board.

    • FlourishAnyway profile image

      FlourishAnyway 3 weeks ago from USA

      It's too bad you don't have before, during and after photos. However, I could still see your outline and the results were impressive. More impressive is the extensive list of health changes you have experienced. Congratulations!

    • Ericdierker profile image

      Eric Dierker 3 weeks ago from Spring Valley, CA. U.S.A.

      Very well done. Using these concepts in any % is great for health. You laid it out seamlessly.

    • ChristinS profile image
      Author

      Christin Sander 3 weeks ago from Midwest

      Appreciate the read and comment Chitrangada :) Indeed you do eat well, but it is more about healing the body with good foods so that your body is able to release the extra weight than it is a "diet".

    • ChristinS profile image
      Author

      Christin Sander 3 weeks ago from Midwest

      Thank you Louise glad you found it helpful :)

    • ChitrangadaSharan profile image

      Chitrangada Sharan 3 weeks ago from New Delhi, India

      Very informative hub about Ketogenic diet!

      It makes sense to me and if followed carefully , it is bound to give impressive results.

      Thanks for explaining it with your personal story and experience.

      Eat well and still lose weight seems to be the basic characteristic of this food list.

      Thanks for sharing!

    • louise-barraco profile image

      Louise Barraco 3 weeks ago from Ontario

      Such an informative hub