All Things Keto: The Complete Food List for Success!

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The Ketogenic Diet has become a very popular way of eating recently. This high-fat, low-carb, moderate-protein diet is recognized by those trying to lose weight as well as those simply seeking better long-term health. The goal is to have your body reach a state of ketosis, in which your body burns fats rather than healthy carbs and protein for fuel.

Some of the most common programs include Keto OS, 7-Keto, the Coconut Ketogenic Diet, and the Ketogenic Bible. But among the myriad programs there is a single list of food items that all things “Keto” root from. Below is an approved food list designed to help you accomplish the diet with success!

The Complete Keto Diet Food List

Fats

Understanding the proper role of fats in our diets is key to any sort of weight loss and overall health. In terms of the Keto Diet, fats are actually more than half of your ideal calorie intake. Do go easy on the nuts, though, as some of them can be very high in calories for the amount of healthy fats you’re getting. The approved list of saturated and unsaturated fats contains:

  • Avocados
  • Avocado Oil
  • Butter
  • Cocoa Butter
  • Coconut Butter
  • Coconut Oil
  • Egg Yolks
  • Fatty Fish (anchovies, salmon, herring, mackerel, sardines, Chilean Sea Bass)
  • Ghee
  • MCT Oil (Medium-Chain Triglyceride; this is a specialty oil)
  • Nuts (fattier nuts are recommended, i.e. almonds or macadamias)
  • Nut Butters
  • Olive Oil
  • Seeds

Proteins

Proteins play a moderate position in the ketogenic diet. That said, it is important to pay close attention to your meat and egg intake. Also, try your best to choose pasture-raised or grass-fed meats. Remember, a fatty side dish or sauce with your protein will do you well! Below is a list of  general proteins and specific cuts and types:

  • Beef: Fattier cuts (i.e. ground beef, roast, steak, stews, and veal)
  • Eggs: Boiled, deviled, fried, or scrambled
  • Fish: Catfish, cod, halibut, salmon, tuna, trout, mackerel, mahi-mahi
  • Goat
  • Lamb
  • Organ Meats: Heart, kidney, liver, tongue, offal
  • Pork: Bacon, ground pork, ham, pork chops, pork loin, pork tenderloin
  • Poultry: Chicken, duck, turkey, quail, wild game
  • Shellfish: Clams, crab, lobster, mussels, oysters 

Carbohydrates: Vegetables

Leafy greens are usually a better first bet when it comes to picking veggies. Go for low-carb and non-starchy for best results.

Carbohydrates: Fruits

As you will notice, the fruit options are rather sparse—because most are high in sugar (natural, but still sugar). Fruit should only be eaten in very small amounts in the Ketogenic diet.

  • Blueberries
  • Cherries
  • Cranberries
  • Mulberries
  • Raspberries
  • Strawberries

Sauces and Condiments

Homemade is always the way to go, especially when it comes to sauces and condiments on the Ketogenic diet. Below is a list of approved pre-made condiments that do not typically have a lot of added carbs and sugars. Maybe turn homemade sauces into something fun to do in your free time!

  • High-fat salad dressings with low or no added sugars
  • Horseradish
  • Hot Sauces
  • Ketchup without added sugars (or sugar alcohols)
  • Mayonnaise (preferably made from cage-free eggs)
  • Sauerkraut
  • Worcestershire sauce
  • Yellow Mustard

Herbs and Spices

Herbs and Spices are definitely the way to go when it comes to the Keto diet, as long as they do not contain added sugars. Use any from the list below to add some fantastic flavor!

  • Basil
  • Cayenne Pepper
  • Chili Powder
  • Cilantro
  • Cinnamon
  • Cumin
  • Lemon or lime juices
  • Nutmeg
  • Oregano
  • Parsley
  • Rosemary
  • Salt and pepper
  • Thyme

Sweeteners

This is where the Keto diet gets a little tricky. The ultimate advice is to avoid sweeteners and sugar as much as possible. However, sometimes that is nearly impossible, in which case there a few rules. Make sure to choose sweeteners with a low glycemic index for preserving blood sugar levels and keeping the carb count down. Another important note is to stay away from any sweeteners that use fillers (i.e. dextrose or maltodextrin).  The following sweeteners are generally your best options:

  • Erythritol
  • Monk fruit
  • Stevia
  • Xylitol

Dairy

Last, but definitely not least. The dairy options are pretty abundant, as these foods typically contain a high amount of fat. Fat is your friend with the Keto diet.

  • Full-fat Cottage Cheese
  • Full-fat Cream Cheese
  • Full-fat yogurts
  • Hard Cheeses (i.e. Cheddar, Feta, Parmesan, Swiss)
  • Heavy Cream
  • Full-fat Mayonnaise
  • Soft Cheeses (i.e. Bleu Cheese, Brie, Monterey Jack, Mozzarella)
  • Full-fat Sour Cream

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*Individual results will vary.
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Information on this website is not to replace the advise of the doctor, but rather for general education purposes. It is not intended to diagnose, treat, cure, or prevent any disease and should not be considered as medical advice. Always consult your doctor before starting any diet or taking any dietary supplements.Articles, reviews and investigations are our own opinion, and written based on the information publicly available or simply contacting the companies. We try our best to stay up to date with constantly changing information. If you find any information inaccurate, please email us, we’ll verify for accuracy and update it.Disclosure: some of the links on this website are affiliate links. This means that if you purchase an item following one of the links, we will receive a commission. Regardless of that, we only recommend the products or services, that we strongly believe will benefit our readers. Read full disclosure here.”
Originally from LA but have found home in a small city and while studying at Boise State University have discovered an interest and passion for health and nutrition. I love learning and discovering everything there is to know about how we can improve our lives with better understanding of what helps to keep our body and mind healthy and strong.