The ketogenic diet has surged in popularity over the past few years, and for good reason. By dramatically reducing carbohydrate intake and replacing it with fat, your body enters a metabolic state called ketosis — where it burns fat for energy instead of glucose. The result? Sustained energy, fewer cravings, and often, weight loss. But going keto successfully requires knowing exactly what to eat and what to avoid.
Whether you’re just getting started or need a quick refresher, here’s a clear guide to the ultimate keto diet food list — what’s in, what’s out, and what you should limit.
What to Eat on the Keto Diet
The keto diet centers around low-carb, high-fat foods. Your plate should be made up of healthy fats, moderate proteins, and non-starchy vegetables.
1. Healthy Fats
Fat is your primary fuel source on keto, so don’t skimp. Choose natural, unprocessed sources:
- Avocados and avocado oil
- Olive oil and olives
- Coconut oil and MCT oil
- Butter and ghee
- Nuts and seeds (like macadamia, chia, flax, and almonds)
2. Protein (Moderate Amounts)
Too much protein can convert to glucose, so aim for moderate portions:
- Fatty cuts of beef, lamb, and pork
- Chicken thighs, drumsticks, and skin-on breast
- Salmon, sardines, mackerel, and tuna
- Eggs (whole eggs are ideal)
- Shellfish and other seafood
3. Low-Carb Vegetables
Stick to non-starchy vegetables grown above ground, as they’re typically lower in carbs:
- Leafy greens (spinach, kale, romaine)
- Broccoli, cauliflower, and cabbage
- Zucchini, bell peppers, and asparagus
- Mushrooms
- Cucumber and celery
4. Dairy (Full-Fat Only)
Full-fat dairy provides healthy fats and can add richness to meals:
- Heavy cream
- Hard cheeses like cheddar, parmesan, and gouda
- Cream cheese
- Full-fat Greek yogurt (unsweetened)
- Sour cream
5. Pantry Staples and Extras
These help with flavor and texture in keto cooking:
- Almond and coconut flour
- Sugar-free nut butters
- Unsweetened cocoa powder
- Herbs and spices
- Stevia, erythritol, and monk fruit as sugar substitutes
Foods to Limit on the Keto Diet
These items aren’t strictly banned, but they can easily push you over your carb limit if not carefully monitored.
1. Higher-Carb Vegetables
- Carrots
- Sweet peas
- Onions (in large amounts)
- Butternut squash
2. Fruits
Most fruits are high in sugar. Berries can be eaten sparingly.
- Apples, bananas, mangoes, and grapes are high in carbs
- Strawberries, raspberries, and blackberries are better in moderation
3. Legumes and Beans
- Lentils, chickpeas, and kidney beans are too high in carbs for strict keto
- Small amounts of green beans or edamame may be acceptable
4. Packaged Keto Snacks
Many processed keto-labeled snacks contain sugar alcohols or hidden carbs. Check labels carefully and opt for whole-food options when possible.
What to Avoid on the Keto Diet
These foods can quickly knock you out of ketosis and should be avoided:
1. Sugary Foods and Drinks
- Soda, juice, sweetened teas, and energy drinks
- Cakes, cookies, pastries, and ice cream
- Maple syrup, honey, and agave
2. Grains and Starches
- Bread, pasta, rice, cereal, and tortillas
- Corn, quinoa, oats, and wheat-based products
3. Low-Fat and Diet Products
These are often high in sugar to compensate for reduced fat:
- Low-fat yogurt
- Fat-free salad dressings
- Diet snack bars
4. Beer and Sweet Alcohols
Most beer and sweet wines contain too many carbs for keto. Choose spirits like vodka or tequila mixed with soda water for a lower-carb drink.
Key Tips for Success on Keto
- Track your net carbs: Aim to keep them under 20–50 grams per day.
- Read nutrition labels: Hidden sugars and carbs can sneak into sauces, dressings, and “healthy” snacks.
- Stay hydrated and replenish electrolytes: Keto can initially flush water and minerals from your body.
- Plan your meals: Meal prepping can help you stay within your macros and resist carb-heavy temptations.
Switching to a keto diet can be a powerful way to reset your body and energy levels — but only if done correctly. Keeping this food list handy can help guide your grocery runs and recipe choices, setting you up for success.
