The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity for its potential health benefits and ability to promote weight loss. It works by forcing your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While following the keto diet, it’s important to choose foods that are low in carbs but high in healthy fats and protein. To help you get started, here are 20 keto-friendly foods that you can enjoy while on the keto diet.
1. Avocado: Rich in healthy fats, avocados are a staple in the keto diet. They can be enjoyed on their own or used as a topping for salads and dishes.
2. Eggs: Eggs are a versatile and nutritious food that can be enjoyed in many ways. They are high in protein and healthy fats, making them a great choice for the keto diet.
3. Salmon: Salmon is not only delicious but also packed with omega-3 fatty acids, a type of healthy fat that is beneficial for brain and heart health.
4. Olive oil: Olive oil is a healthy fat that can be used for cooking or as a dressing for salads. It is high in monounsaturated fats, which have been linked to various health benefits.
5. Cheese: Cheese is a popular keto-friendly food that is not only delicious but also high in fat and protein. It can be enjoyed on its own or used as a topping or ingredient in various dishes.
6. Coconut oil: Coconut oil is a great source of healthy fats known as medium-chain triglycerides (MCTs). These fats are easily absorbed by the body and can be used for energy.
7. Nuts and seeds: Nuts and seeds are low in carbs but high in healthy fats and fiber, making them a great snack option on the keto diet.
8. Butter and ghee: Butter and ghee are high in fat and low in carbs, making them perfect for the keto diet. They can be used for cooking or as a spread.
9. Meat and poultry: Meat and poultry are excellent sources of protein and can be enjoyed on the keto diet. Opt for grass-fed or organic options whenever possible.
10. Leafy greens: Leafy greens like spinach, kale, and lettuce are low in carbs and high in fiber and nutrients. They are a great addition to keto-friendly salads and dishes.
11. Berries: Although most fruits are high in carbs, berries like strawberries, blueberries, and raspberries are low in carbs and can be enjoyed in moderation on the keto diet.
12. Greek yogurt: Greek yogurt is low in carbs and high in protein, making it a great choice for the keto diet. Just make sure to choose plain, unsweetened varieties.
13. Cauliflower: Cauliflower is a versatile vegetable that can be used as a substitute for rice, potatoes, or even pizza crust in keto-friendly recipes.
14. Bacon: Bacon is a popular food on the keto diet. It is high in fat and protein, making it a great choice for breakfast or as a snack.
15. Dark chocolate: Dark chocolate with a high cocoa content is low in carbs and high in healthy fats. It can be enjoyed in moderation as a treat on the keto diet.
16. Shirataki noodles: Shirataki noodles are low in carbs and calories and can be used as a substitute for regular noodles in keto-friendly recipes.
17. Almond flour: Almond flour is a low-carb alternative to regular flour and can be used to make keto-friendly baked goods like bread, pancakes, and cookies.
18. Heavy cream: Heavy cream is high in fat and low in carbs, making it a great addition to coffee, tea, or keto-friendly desserts.
19. Chia seeds: Chia seeds are low in carbs but high in fiber, making them a great addition to keto-friendly smoothies, puddings, or as a topping for yogurt.
20. Coffee and tea: Coffee and tea are carb-free and can be enjoyed on the keto diet. Just be mindful of the additives like sugar and milk.
Remember, it’s important to consult with a healthcare professional or registered dietitian before starting any new diet, especially if you have any underlying health conditions or are taking medication.
1. Seafood
Seafood is an excellent keto-friendly food option, as it is generally low in carbs and high in healthy fats and proteins. Here are some seafood options that you can enjoy while following the keto diet:
- Salmon: Rich in omega-3 fatty acids, salmon is not only delicious but also provides several health benefits, including reducing inflammation and improving brain function.
- Shrimp: Shrimp is a great source of protein and contains zero carbs. It can be cooked in various ways, making it a versatile and tasty seafood choice.
- Tuna: Another fish that is high in omega-3 fatty acids, tuna is a popular option for those following the keto diet. It is also a good source of vitamin D and selenium.
- Shellfish: Shellfish, such as crab, lobster, and mussels, are low in carbs and packed with nutrients. They are also an excellent source of zinc, vitamin B12, and iron.
- Cod: Cod is a mild-tasting fish that is low in carbs and high in protein. It is versatile and can be cooked in various ways, including baking, grilling, or pan-frying.
Remember to incorporate these seafood options into your keto meal plan to add variety and ensure you are getting essential nutrients while following the keto diet.
2. Meat and poultry
Incorporating meat and poultry into your keto diet can provide a good source of protein and essential nutrients. Here are some options to consider:
- Beef: Opt for grass-fed sources like steak, ground beef, or beef ribs.
- Pork: Choose cuts like pork chops, pork tenderloin, or pork belly.
- Chicken: Chicken thighs, chicken breasts, and chicken wings are keto-friendly options.
- Turkey: Roasted turkey breast or ground turkey can be included in your keto meals.
- Lamb: Lean cuts of lamb, such as lamb chops or leg of lamb, are great options.
- Veal: Veal cutlets or ground veal can be incorporated into your keto recipes.
- Game meat: Bison, venison, elk, or wild boar are lean and suitable for a keto diet.
- Organ meats: Liver, heart, and kidney are nutrient-dense choices for the keto diet.
- Processed meats: Choose options with no added sugars or fillers, such as bacon, sausage, or deli meats.
When selecting meat and poultry, look for options that are minimally processed, as processed meats can contain additives and carbohydrates. It’s always a good idea to vary your protein sources to ensure you’re getting a range of nutrients.
3. Eggs
Eggs are a staple food for many people, especially those following a keto diet. They are low in carbs and high in protein, making them an ideal choice for a keto-friendly meal.
One large egg contains less than 1 gram of carbs, making it a great option for anyone on a low-carb or ketogenic diet. Additionally, eggs are a good source of quality protein, healthy fats, and essential nutrients.
Eggs are incredibly versatile and can be included in a variety of keto recipes. You can enjoy them boiled, scrambled, poached, or fried. They can also be used as a base for omelettes and quiches.
Including eggs in your keto diet is a smart choice as they are not only nutritious but also satisfying. They can help keep you feeling full and satisfied, preventing unnecessary snacking and overeating.
When buying eggs, it’s important to opt for pasture-raised or organic eggs whenever possible. These eggs have been shown to have higher levels of omega-3 fatty acids and other beneficial nutrients.
Overall, eggs are a fantastic food to include in your keto diet. They are low in carbs, high in protein, and packed with nutrients, making them an excellent choice for anyone following a ketogenic lifestyle.
4. Cheese
One of the mainstay foods on the keto diet is cheese. It is rich in fats and low in carbs, making it a perfect choice for those following a ketogenic eating plan.
There are various types of cheese that you can enjoy on the keto diet, including:
- Cheddar cheese
- Mozzarella cheese
- Blue cheese
- Swiss cheese
- Goat cheese
- Feta cheese
Cheese is not only delicious, but it is also packed with essential nutrients. It provides a good amount of protein, calcium, and vitamins A and B12. It is also a great source of healthy fats, which are essential for maintaining ketosis.
When selecting cheese for your keto diet, look for full-fat varieties and avoid processed cheeses, as they may contain additives and hidden sugars.
You can enjoy cheese in various ways on the keto diet. It can be used as a topping for salads, added to omelets, or simply enjoyed as a snack on its own.
However, it’s important to keep in mind that cheese, like any other food, should be consumed in moderation. While it can be a part of a healthy ketogenic diet, too much cheese intake may hinder weight loss and can lead to other health issues.
So, enjoy cheese as part of your keto diet, but remember to balance it with other healthy, low-carb foods as well.
Keto cheese list
When following a keto diet, it’s important to incorporate foods that are low in carbohydrates and high in fat. Cheese is a perfect choice for a keto-friendly snack or ingredient. Here is a list of some delicious cheeses that are keto-approved:
| Cheese | Carbohydrates (per 100g) | Fat (per 100g) | Protein (per 100g) |
|---|---|---|---|
| Cheddar | 1.3g | 33.1g | 22.9g |
| Mozzarella | 1.8g | 22g | 22.2g |
| Swiss | 1.6g | 27.8g | 26.9g |
| Blue Cheese | 2.3g | 28.7g | 14.5g |
| Gouda | 0.6g | 27.8g | 24.9g |
| Goat Cheese | 0.6g | 29.5g | 21g |
These are just a few examples of keto-friendly cheeses. Remember to always check the nutrition label of the specific brand and type of cheese you’re purchasing, as carb and fat content can vary.
Enjoy these delicious and keto-approved cheeses in your meals and snacks while following the ketogenic diet!
5. Plain Greek yogurt and cottage cheese
Plain Greek yogurt and cottage cheese are high in protein and low in carbs, making them excellent choices for a keto diet. They can be enjoyed on their own or mixed with keto-friendly fruits and nuts for added flavor and texture.
Greek yogurt is particularly beneficial as it contains probiotics, which can help improve digestion and boost the immune system. It is also a good source of calcium, which is important for maintaining healthy bones and teeth.
Cottage cheese is another great option, as it is rich in protein and low in carbs. It is also high in calcium and provides essential vitamins and minerals, such as vitamin B12 and selenium.
When choosing these dairy products, be sure to opt for plain varieties without added sugars or flavorings. You can sweeten them naturally with keto-approved sweeteners like stevia or erythritol, or add flavor with cinnamon or vanilla extract.
Both Greek yogurt and cottage cheese can be enjoyed as a quick and convenient snack, or incorporated into recipes such as smoothies, salads, and baked goods.
Remember to check the nutrition facts on the packaging, as some brands may have higher carb content due to added ingredients.
Overall, plain Greek yogurt and cottage cheese are versatile and nutritious options that can be enjoyed guilt-free on a keto diet.
6. Cream and half-and-half
Keto diet allows for the consumption of cream and half-and-half, which are rich sources of fat and are low in carbohydrates. These dairy products can be used as ingredients in various low-carb recipes and can be added to coffee or tea. However, it is important to consume them in moderation, as they are calorie-dense.
7. Unsweetened plant-based milk
Unsweetened plant-based milk is an excellent choice for those following the keto diet. It provides a creamy and satisfying alternative to traditional dairy milk without the added carbohydrates.
There are many options available, such as almond milk, coconut milk, and cashew milk. These plant-based milks are made from nuts or seeds and are naturally low in carbohydrates.
When choosing unsweetened plant-based milk, make sure to read the label and select brands that do not contain added sugar or sweeteners. Some brands may also fortify their milk with essential vitamins and minerals to further enhance its nutritional value.
Unsweetened plant-based milk can be used in a variety of keto-friendly recipes, such as smoothies, coffee, or for cooking and baking purposes. It is a versatile and delicious option that can help you stay on track with your keto lifestyle.
Remember to track your macros and ensure that the unsweetened plant-based milk fits within your daily carbohydrate limit. While it is a generally low-carb option, the exact carbohydrate content may vary between brands, so it’s always a good idea to double-check the nutrition label.
Include unsweetened plant-based milk in your keto diet to add flavor and richness to your dishes, while keeping your carbohydrate intake in check.
