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Keto Diet Food List: What Foods To Eat and Avoid for Better Energy and Weight Loss (+ Printable PDF List)

Louise Hendon | February 17
Ketogenic Diet Food List https://paleomagazine.com/ketogenic-diet-food-list #keto #ketogenic

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.

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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

After limiting carbohydrates and eating a moderate amount of protein, the rest of what you eat should be healthy fats like ghee, coconut oil, olive oil, avocado oil, and animal fats.

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.

Basics of a Ketogenic Diet Infographic from paleo flourish magazine
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

Ketogenic Diet Food List https://paleomagazine.com/ketogenic-diet-food-list #keto #ketogenic

Here are some common keto foods to enjoy.

  • Non-Starchy Vegetables
  • Berries
  • Meats
  • Organ Meats
  • Peas and green beans
  • Fats e.g., ghee, coconut oil, olive oil
  • Limes and lemons
  • Nut butters and milks
  • Bone broth
  • Gelain
  • Vinegars
  • Mustards
  • Shellfish and other seafood
  • Nuts and Seeds
  • Herbs and Spices
  • Fish
  • Avocado
  • Olives
  • Coffee
  • Tea
  • Coconut
  • Eggs
  • Stevia

THE COMPLETE KETOGENIC DIET FOOD LIST

And here's the full Ketogenic diet food list:

Vegetables

ketogenic diet food list - VEGETABLES

Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.

Arugula (Rocket)

Artichokes

Asparagus

Bell Peppers

Bok Choy

Broccoli

Brussels Sprouts

Butterhead Lettuce

Cabbage

Carrots

Cauliflower

Celery

Chard

Chicory Greens

Chives

Cucumber

Dandalion Greens

Eggplant (Aubergine)

Endives

Fennel

Garlic

Jicama

Kale

Kohlrabi

Leeks

Leafy Greens (Various Kinds)

Lettuce

Mushrooms (All Kinds)

Mustard Greens

Okra

Onions

Parsley

Peppers (All Kinds)

Pumpkin

Radicchio

Radishes

Rhubarb

Romaine Lettuce

Scallion

Shallots

Seaweed (All Sea Vegetables)

Shallots

Spaghetti Squash

Spinach

Swiss Chard

Tomatoes

Turnip Greens

Watercress

Zucchini

FERMENTED VEGETABLES

Kimchi

Sauerkraut

Fruits

ketogenic diet food list - fruits

Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, but watch how much you eat!

Avocado

Blackberry

Blueberry

Cranberry

Lemon

Lime

Olive

Raspberry

Strawberry

Meats

ketogenic diet food list - meats

All cuts of the animal are good to eat, but too much protein can hamper ketosis, so watch how much you eat.

Alligator

Bear

Beef

Bison

Chicken

Deer

Duck

Elk

Goat

Goose

Horse

Kangaroo

Lamb

Moose

Pheasant

Pork

Quail

Rabbit

Reindeer

Sheep

Snake

Turkey

Veal

Wild Boar

Wild Turkey

 

CURED AND PREMADE MEATS (check ingredients)

Sausages

Deli meat

Hot dogs

Pepperoni

Prosciutto

Salami

Bacon 

Organ Meats

ketogenic diet food list - organ meats

In the United States, organ meats have fallen out of favor, but there is no other category of food that is as nutritious. Eat any of the following from pretty much any animal.

Legumes

ketogenic diet food list - legumes

Almost all legumes are off limits, but small amounts of green beans and peas are ok.

Green Beans

Peas

Fats

ketogenic diet food list - fats and oils

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.

Fish

ketogenic diet food list - fish

Fish is highly nutritious, but buy wild-caught fish whenever possible. 

Anchovies

Bass

Cod

Eel

Flounder

Haddock

Halibut

Herring

Mackerel

Mahi Mahi

Mackerel

Orange Roughy

Perch

Red Snapper

Rockfish

Salmon (including Smoked Salmon)

Sardines

Tilapia

Tuna (including Albacore)

Sole

Grouper

Turbot

Trout

Shark

Shellfish and Other Seafood

ketogenic diet food list - shellfish

Apart from organ meats, shellfish is the most nutrient-dense food you can eat. Often expensive, but worth it.

Abalone

Caviar

Clams

Crab

Lobster

Mussels

Oysters

Shrimp

Scallops

Squid

Drinks

ketogenic diet food list - drinks

Watch out for hidden sugar in drinks!

Almond Milk

Broth (Chicken, Beef, Vegetable, Bone)

Cashew Milk

Club Soda

Coconut Milk

Coffee

Herbal Teas

Lemon and Lime Juice (small amounts)

Seltzer Water

Sparkling Mineral Water

Tea

Water

Nuts and Seeds

ketogenic diet food list - nuts 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

ketogenic diet food list - herbs 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.

Dairy

ketogenic diet food list - dairy

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.

Ghee

Other

ketogenic diet food list - other

These foods are some foods that don’t fall neatly into other categories.

Mayonnaise (made with good oils - see list of oils)

Coconut Butter

Pork Rinds

Beef Jerky

Pickles

Cod Liver Oil (Fish Oil)

Vinegars (check the ingredients to make sure they don’t have added sugar or wheat)

Eggs (of any animal)

Shredded Coconut

Mustard

Hot Sauce (check ingredients)

Gluten Free Tamari Sauce or Coconut Aminos

Fish Sauce (check ingredients)

Cacao Nibs

Low Carb Foods To Avoid

LOW CARB FOODS TO AVOID ON KETO

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)

Sugar Alcohols

Blue Cheese Salad Dressing

Canola, Sunflower Seed, and other seed or vegetable oils

Low carb gluten-containing foods

Peanut butter

Diet sodas

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.

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:

Ketogenic Diet Food List Infographic - https://paleomagazine.com/ketogenic-diet-food-list #ketogenic #keto