A Complete Keto Diet Food Guide to Follow
If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s the deal, the ketogenic diet is an eating plan that drives your body into ketosis, a state where your body uses fats as a primary fuel source (instead of carbs).
Wondering what fits into a keto diet — and what doesn’t? Here are some basic guidelines to help you start your meal planning.
Protein
Liberally: (That said, ketogenic diets aren’t high in protein, they focus on fat, so these should all be consumed in moderation.)
- Grass-fed beef
- Fish, especially fatty fish, like salmon
- Dark meat chicken
Occasionally:
- Bacon
- Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating plain.
Never:
- Cold cuts with added sugar (read the label!)
- Meat that has been marinated in sugary sauces
- Fish or chicken nuggets
Oil and Fat
Liberally:
- Avocado oil
- Olive oil
- Coconut oil
- Butter
- Heavy cream
Occasionally: (Limit your consumption, which should be easy to do when avoiding packaged foods, which these are often found in.)
- Sunflower oil
- Safflower oil
- Corn oil
Never:
- Margarine
- Artificial trans fats
Fruits and Veggies
Liberally:
- Avocado
- Leafy greens, like spinach and arugula
- Celery
- Asparagus
Occasionally: (These are still great choices, but you’ll also need to count these carbs.)
- Leeks
- Spaghetti squash
- Eggplant
Never:
- Potatoes
- Corn
- Raisins
Nuts and Seeds
Liberally:
- Walnuts
- Almonds
- Flaxseed and chia seeds
Occasionally:
- Unsweetened nut butters (almond or peanut butter)
- Cashews
- Pistachios
Never:
- Trail mixes with dried fruit
- Sweetened nut or seed butters
- Chocolate-covered nuts
Dairy Products
Liberally:
- Cheddar cheese
- Blue cheese
- Feta cheese
Occasionally:
- Full-fat cottage cheese
- Full-fat plain Greek yogurt
- Full-fat ricotta cheese
Never:
- Milk
- Sweetened nonfat yogurt
- Ice cream
Sweeteners
Liberally: Practice moderation with sweeteners.
Occasionally:
- Stevia
- Erythritol
- Xylitol
Never:
- Agave
- Honey
- Maple syrup
- White and brown sugars
Condiments and Sauces
Liberally:
- Guacamole
- Lemon butter sauce
- Mayonnaise (ensure there’s no sugar added)
Occasionally:
- Raw garlic
- Tomato sauce (look for those with no added sugar)
- Balsamic vinegar
Never:
- Barbecue sauce
- Ketchup
- Honey mustard
Drinks
Liberally:
- Water
- Almond milk
- Bone broth
- Plain tea
Occasionally:
- Black coffee (watch caffeine consumption)
- Unsweetened carbonated water (limit only if bubbles make you bloated)
- Zero-calorie drinks
Never:
- Soda
- Fruit juice
- Lemonade
Herbs and Spices
Liberally: (All herbs and spices fit in a keto diet, but if you’re using large amounts, Mancinelli recommends counting the carbs.)
- Salt (salt foods to taste)
- Pepper
- Thyme, oregano, paprika, and cayenne
Occasionally: (These are still great choices, but contain some carbs.)
- Ground ginger
- Garlic powder
- Onion powder
Never:
- Herbs and spices are generally okay to use in small amounts to add flavor to foods.
Supplements
Consider taking:
- Fiber
- Multivitamin
Optional: (These help you produce ketones more quickly, but Mancinelli says she has no opinion either way on recommending you take them or not.)
- MCT oil
- Exogenous ketones
