Keto Diet Food List: What Foods To Eat and Avoid for Better Energy and Weight Loss (+ Printable PDF List)
I know many of you are interested in trying out a ketogenic diet for weight loss and for gaining more energy in your daily lives. So, we've been putting together more and more resources like this ketogenic diet food list to help you out!
At the bottom of this post is an infographic of the ketogenic diet food list for you to share on Pinterest or Facebook or Twitter.
The entire keto food list is grouped into helpful categories boxes, and if you want to get the full list in an easy-to-print PDF, then just click the green button below.
This article will mostly focus on the foods you can eat on a ketogenic (aka keto or ketosis) diet. But if you want to find out more about keto, then check out our comprehensive article on the ketogenic diet here.
Table Of Contents
- BASICS OF A KETOGENIC DIET
- WHAT DOES KETO MEAN?
- MACRONUTRIENT RATIO FOR A KETOGENIC DIET
- Amount of Carbohydrates to Eat For Ketosis
- Amount of Protein to Eat For Ketosis
- Amount of Fat to Eat For Ketosis
- KETOGENIC DIET FOOD LIST – ABBREVIATED VERSION
- THE COMPLETE KETOGENIC DIET FOOD LIST
- Organ Meats
- Shellfish and Other Seafood
- Nuts and Seeds
- Herbs and Spices
- Low Carb Foods To Avoid
- DOWNLOAD OUR KETO FOOD LIST
- KETOGENIC DIET FOOD LIST INFOGRAPHIC
BASICS OF A KETOGENIC DIET
WHAT DOES KETO MEAN?
A ketogenic diet (AKA keto or ketosis diet) is a diet designed to help your body burn more fat for energy rather than glucose. These ketones (AKA ketone bodies) are produced by your liver through the breakdown of fats. And the increased levels of ketone bodies in your blood puts you into the metabolic state called ketosis.
MACRONUTRIENT RATIO FOR KETO
The basics of what you eat on a ketogenic diet are pretty simple:
- Eat Very Little Carbohydrates.
- Eat Lots of Fats.
- Eat A Moderate Amount of Protein.
The exact amounts of each macronutrient you need for your body to go into ketosis will vary from person to person, but to help you get into the general ketosis ballpark, here are some recommendations.
Use our Keto Calculator here to figure out your macronutrient amounts for ketosis.
Carbohydrate Amount For Ketosis
We suggest you eat under 20-25 grams of net carbohydrates per day if you’re trying keto for weight loss.
If you’re an athlete or do a lot of crossfit, then you may need to add in more carbohydrates. Just make sure to use clean starches like sweet potatoes and extra vegetables
Jimmy Moore suggests in his book Keto Clarity that total amount of net carbohydrates must be at least under 100g per day for you to get into ketosis, and for most people under 50g. For people with insulin sensitivities or looking to lose weight, you might need to consume under 30g or 20g per day.
Protein Amount For Ketosis
Jeff Volek and Stephen Phinney suggest that to calculate your minimum and maximum protein intake for staying in ketosis, you should multiply your weight (measured in lbs) by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should eat each day.
I weigh 115 lbs, so for ketosis, my minimum protein intake per day is 115 x 0.6 = 69 grams, and my maximum protein intake per day is 115 x 1 = 115 grams.
Jimmy writes in his book that Dr. Donald Layman suggests limiting protein amounts to 30g per meal and no more than 140g per day.
Fats Amount For Ketosis
If you’re trying to lose weight, then you may find it easier to increase the amount of protein you eat. This may especially help you if you’re not used to eating a lot of fats.
Please pin this infographic! And here’s the embed code for your blog or website:
KETO DIET FOOD LIST - ABBREVIATED VERSION
If you're in a hurry, then glance over this abbreviated keto food list.
THE SHORT KETO DIET FOOD LIST
Here are some common keto foods to enjoy.
- Non-Starchy Vegetables
- Organ Meats
- Peas and green beans
- Fats e.g., ghee, coconut oil, olive oil
- Limes and lemons
- Nut butters and milks
- Bone broth
- Shellfish and other seafood
- Nuts and Seeds
- Herbs and Spices
THE COMPLETE KETOGENIC DIET FOOD LIST
And here's the full Ketogenic diet food list:
Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.
Leafy Greens (Various Kinds)
Mushrooms (All Kinds)
Peppers (All Kinds)
Seaweed (All Sea Vegetables)
Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, but watch how much you eat!
All cuts of the animal are good to eat, but too much protein can hamper ketosis, so watch how much you eat.
Almost all legumes are off limits, but small amounts of green beans and peas are ok.
Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re taking in plenty of healthy fats.
Nuts and Seeds
Don’t go wild on these as they’re easy to overeat and high in omega-6 fats. These also add to your carbohydrate intake, so watch out. Lastly, note that peanut is a legume, not a nut, and is not recommended.
Herbs and Spices
Experiment with these herbs and spices as they’ll make your food really delicious! Make sure the check the ingredients of any herb or spice blends to avoid added sugar or MSG.
Not everyone can tolerate dairy - you should eliminate dairy except for ghee to reduce your inflammation. Many people consider full-fat cheese, yogurt, and cream to be ketogenic. And while these foods may be low carb, they can be easy to overeat (in great excess) as well as cause inflammation and digestive issues for many people.
These foods are some foods that don’t fall neatly into other categories.
Mayonnaise (made with good oils - see list of oils)
Vinegars (check the ingredients to make sure they don’t have added sugar or wheat)
Eggs (of any animal)
Hot Sauce (check ingredients)
Fish Sauce (check ingredients)
Low Carb Foods To Avoid
Just because a food is low in carbohydrates or high in fats doesn't make it keto! So try to avoid these foods even though they are low carb.
Dairy Products (e.g., kefir, yogurt, cheese, cottage cheese, cream cheese, cream, sour cream, butter)
Blue Cheese Salad Dressing
Canola, Sunflower Seed, and other seed or vegetable oils
Low carb gluten-containing foods
Soy products (e.g., soy milk, tofu)
DOWNLOAD OUR KETO FOOD LIST
If you want an easy-to-print version of the keto food list, just click the button below.
Images: Copyright (c) joanna wnuk, grafnata, snyfer, Nitr, arinahabich from Fotolia
KETOGENIC DIET FOOD LIST INFOGRAPHIC
Please pin this detailed Ketogenic diet food list infographic on pinterest (we’ve got a different infographic you can pin at the bottom of this post as well). If you have a blog or website and would like to embed the infographic, please credit us for our work or use this embed code: