What To Eat And What To Avoid When On A Keto Diet

This handy guide lets you keep up with your Keto diet. In this post from Brit + Co learn about everything you can and can’t eat on a keto diet.

As with all new ways of eating, figuring out what you can and can’t eat on the ketogenic diet is more than a little confusing.

Fats? Most are in. Carbs? Most are out. But as with all diets, there are a few exceptions to every rule. The keto diet reduces the amounts of carbs you eat, replacing most of them with fats.

This is all in an attempt to put your body into ketosis, or when your body supposedly becomes a fat-burning powerhouse. Doing so can help control your blood sugar and insulin, according to Rudy Mawer, MSc, CISSN, at Healthline.

You should always consult your doctor before taking on such an extreme new meal plan, but once you’ve received the go-ahead, you can use this guide so you know exactly which foods you should stock in your pantry and fridge.

Print it out, tape it to your cabinets, and start experimenting with some quick and tasty keto recipes!

FATS

In general, fats are the most essential part of a successful ketogenic diet, but there are still a few you should avoid.

Say yes to:

• animal fats
• avocado oil
• avocados
• butter
• cocoa butter
• coconut oil
• egg yolks
• fatty fish
• ghee
• low-carb nuts like macadamia and almond
• MCT (medium-chain triglyceride) oil
• nut butter
• nut oils
• olive oil
• seed butter

Say no to: 

• hydrogenated oils and shortenings
• processed vegetable oils

PROTEINS

Protein is an essential part of the keto diet but should only make up about 25% or less of your daily caloric intake. Too much protein will kick your body out of ketosis (your body will try to burn protein for energy instead of fat), so focus on fatty meats, and if you’re eating leaner meat, make sure to pair it with something fatty like cheese or a compound butter. In general, try to seek out organic, pasture-raised, and grass-fed meats whenever possible.

Say yes to:

• bacon and sausage (though check the labels for any added sugars, which should be avoided)
• beef (especially fatty cuts)
• chicken (especially dark meat)
• eggs
• fish (especially wild-caught, fatty fish like salmon and mackerel)
• goat
• lamb
• low-carb nuts and nut butter
• pork
• organ meats
• wild game (duck, goose, boar, etc.)

Say no to: 

• beans
• legumes
• meats like sausage, bacon, or ham that include added sugars
• super-lean meats

DAIRY

High-fat dairy is a good keto diet choice, but you do need to be careful. Avoid dairy labeled “low-carb,” and avoid low-fat dairy. You should also be cautious about drinking milk too often, as it has quite a lot of sugar.

Say yes to: 

• bleu cheese
• brie
• butter
• cheddar
• cottage cheese
• cream cheese
• feta
• full-fat yogurt
• ghee
• heavy cream
• mayonnaise made with non-processed vegetable oils
• Monterrey jack
• mozzarella
• parmesan
• sour cream
• swiss

Say no to: 

• low-carb dairy products
• low-fat milk
• low-fat cheese
• low-fat yogurt

LOW-CARB VEGETABLES

Without grains, it can be hard to feel full on keto. That’s why pairing low-carb veggies with high-fat foods and a moderate amount of proteins is key to your success on the ketogenic diet. In general, veggies grown above ground are a safe bet, as are most leafy greens. Veggies that taste sweet, are vibrantly colored, or grow below ground tend to have more carbs. One thing to note: While ginger, onion, and garlic are high-carb vegetables, the amount you use when cooking is usually not enough to spike your carb intake, so they can be used in moderation.

Say yes to:

• arugula
• asparagus
• bamboo shoots
• bell pepper (green is best)
• bok choy
• broccoli
• broccoli rabe
• cabbage
• cauliflower
• celery
• cucumber
• dandelion greens
• eggplant
• endive
• herbs (parsley, basil, chives, etc)
• jalapeño pepper
• kale
• kohlrabi
• lettuce
• mushrooms
• mustard greens
• olives
• radicchio
• radishes
• spinach
• summer squash
• Swiss chard
• tomatoes
• watercress
• zucchini

Say no to: 

• corn
• legumes
• parsnips
• peas
• potatoes
• pumpkin
• root vegetables like carrots and beets
• sweet potatoes
• yucca
• winter squash

FRUITS

You should limit your intake of fruits when you’re following a ketogenic diet. Most of them have far too many carbs and almost no fat. That being said, there are a few low-carb options that you can still enjoy in moderation.

Say yes to: 

• avocado
• blackberries
• blueberries (sparingly!)
• cranberries
• raspberries
• strawberries

Say no to: 

• apples
• bananas
• dried fruits
• fruit juice
• grapes
• kiwi
• lemons
• melons
• nectarines
• oranges
• peaches
• pears
• plums
• tropical fruits

GRAINS

You should avoid grains, beans, and legumes on a ketogenic diet. In order for the body to go into ketosis, you need to stick to a very low-carb meal plan; otherwise, your body will burn carbs instead of fat for energy. There are some low-carb, whole-food substitutes you can enjoy instead, though.

Say yes to:

• almond flour
• cauliflower pizza crust
• coconut flour
• collard green wraps
• riced cauliflower

Say no to:

• beans
• bread products
• grains
• lentils
• “low-carb” processed foods and bread substitutes
• peas
• porridge
• protein supplements made from beans or legumes
• wheat flour

SWEETENERS

You don’t have to say goodbye to sweets on your keto diet, but you will have to rely on sugar alternatives.

Say yes to:

• erythritol
• Just Like Sugar
• monk fruit
• Swerve
• stevia
• xylitol

Say no to:

• agave
• aspartame
• coconut sugar
• dates
• fruit syrups/nectars
• honey
• maple syrup
• molasses
• rice syrup
• saccharin
• Splenda
• sucralose
• sugar
• Sweet’N Low

Source: Everything You Can and Can’t Eat on a Keto Diet | Brit + Co