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Keto-Pedia

Keto Diet Food List – Good, Bad and Ugly

In this keto diet food list you will find information regarding all the basic foods you can eat on this diet. It’s not easy starting a brand-new diet especially a ketogenic one which is so radically different to everything you’ve previously known especially if you are doing the keto diet for beginners. Hopefully this article will give you a kick start in the right direction. Our aim is to show you what you can and can’t eat and how to get started.

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My Personal Tips

Just a couple of personal tips before you start, go through your pantry and throw out all the foods that don’t comply with the ketogenic lifestyle. Why? because that makes it a lot easier to resist temptation, especially if you haven’t got a lot of will power round food.

Read these guidelines first then make your keto diet food list. I find it very handy to have my phone with me when shopping as the MyFitnessPal App  can scan the bar code on the food labels, a huge time saver in my opinion.

  1. Throw out all of the food in your pantry that doesn’t comply with this keto diet food list. (I don’t have a lot of will power so I needed to remove temptation)
  2. Read this list before you head to the shops you might be pleasantly surprised at the extensive list of foods that you can have.
  3. Remember that we are going to be observing the keto principals of high fat low carb and try to stay as close as possible to the daily allowance of 5% carbohydrates. Go to why a ketogenic diet will change your life  to jog your memory.

picture of keto food listGetting Started With Your Ketogenic Diet Plan

Now let’s get started because I know you are keen to start this new journey.

You will find there are some very detailed and specific lists online and I will list my two favorites in here. But my objective is to give you a sufficiently in-depth overview, so you don’t get bogged down with reading and can head out to the supermarket before the shops close.

So, whilst I will try and be as comprehensive as possible I don’t want to make it too complicated, because its not. Once you get the principles in your head it will be all plain sailing.

Some of the most typical mainstays of the ketogenic diet plan are listed below and will give you a good idea of what you can eat. But we are going to cover some of the most commonly known items that people eat on keto. However if you want a more detailed list check this one out from women’s health magazine.

Keto Diet Food List Core Foods

Protein

If possible, you should try and buy organic grass-fed meat where possible. Most meats can be eaten in moderate portions as they don’t contain sugar. But do keep in mind that over indulging in protein on keto is not recommended. Remember the daily 20% rule.

Dairy

Dairy is mainly fine as long as you stick to full fat products and you will find that the harder cheeses tend to have less carbs.

Vegetables

Whilst there will always be a difference of opinion regarding vegetables, as far as the keto diet food list is concerned it doesn’t matter whether they are fresh or frozen. Just that they are the correct type of vegetable because in the keto world all vegetables are not created equal. The rule of thumb is you can eat above ground primarily leafy vegetables and steer clear of below ground root ones.

Fats & Oils

The right fats and oils are a biggie on the Keto diet and its best if you can get your fats from natural sources. However, if eating meat and nuts isn’t always possible you can supplement and cook with butter, ghee, olive oil and a very popular choice is coconut oil.

before and after keto picture

Nuts and Seeds

As always nuts should be eaten in moderation its very easy to go overboard and totally wreck your days allowance. Be especially careful when using nut flours to bake. Almonds and macadamias are particularly popular in a ketogenic diet.

Beverages

Water is your best friend on keto, drink lots to keep flushing the body and that surplus fat. If it’s too bland you can flavor with a few drops of lemon or lime or even a few drops of flavoured Stevia.

Initially the thought of given up some of your favourite food such as bread, pasta, rice and potatoes and that not even thinking about the cakes and biscuits.

However, you might be in for a pleasant surprise, and you can take that from someone who previously had a very sweet tooth, but your tastes start to change and you will find that your desire for sweet things really starts to fade. OK not completely and not straight away but certainly enough to make it easy to manage adjusting to a keto diet.

One huge advantage is that this diet is so popular there are just thousands of recipes out there catering to every equivalent of nearly every food you can think of, so you can usually find a substitute.

Well that’s the overview of the keto diet food list but if you need more detail or are visual you might prefer the list below. Check out some of our recipes here.

 

Meats:

  • Chicken
  • Beef/ground beef
  • Salami
  • Bacon
  • Beef/chicken broth
  • Pork
  • Prosciutto
  • Pepperoni

Dairy:

  • Eggs
  • Whipped cream
  • Cream cheese
  • Cheddar cheese
  • Blue cheese dressing
  • Butter
  • Sour cream
  • Coconut Yogurt

Fish:

  • Salmon
  • Tuna
  • Sardines
  • Shellfish
  • Seafood

Some Fruits

  • Blackberries
  • Strawberries

Nuts and seeds:

  • Macadamia nuts
  • Brazil nuts
  • Pecans
  • Almonds
  • Hazelnuts
  • Walnuts
  • Cashews
  • Pistachio nuts
  • Nut butters
  • Sunflower seeds

Vegetables:

  • Celery
  • Black olives
  • Cucumbers
  • Spinach
  • Avocado
  • Bell peppers
  • Cabbage
  • Asparagus
  • Broccoli
  • Onions
  • Mushrooms
  • Lettuce

Drinks:

  • Almond milk
  • Coconut milk
  • Protein shakes
  • Herbal teas
  • Coffee
  • Bullet Proof coffee
  • Sparkling Water

Foods to Avoid 

  • All grains
  • Pasta
  • Rice
  • Sugar laden fruit
  • Starchy vegetables eg potatoes
  • Sugary sodas
  • Pre-packaged diet foods
  • Candy
  • Milk

Obviously this list isn’t conclusive but it will give you an idea of the foods you can have and what you need to avoid.

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