Ketogenic diet, popularly known as Keto Diet, has gained immense popularity over the past few years due to its potential benefits for weight loss. This low carb, high fat diet works by severely restricting your carb intake (allowing only 20-50 grams of carb per day) while significantly increasing your fat intake. This shift puts your body in a metabolic shift called Ketosis.
In ketosis, your body uses fat as the primary source of fuel (instead of carbs) and breaks down all the stored fat in the body. This leads to weight loss, improved energy levels, and enhanced mental clarity.
Ketogenic diet also helps to control blood sugar levels. It is believed to treat diabetes, certain cancers, PCOS (polycystic ovary syndrome), Alzheimer’s disease, and various other health conditions.
However, the ketogenic diet plan is extremely restrictive in nature – and a lot of food are off the limit. This makes it difficult for most of people to stick to this incredible weight loss plan after certain days.
In this blog, we have put together a comprehensive ketogenic diet food list help you stay sorted. Use it for your next grocery shopping trip to make sticking to keto simpler and more enjoyable!
|Also read 5 Common Mistakes You Are Making on a Low-Carb Diet (And How to Avoid Them)|
Low-Carb Foods You Can Enjoy on a Ketogenic Diet Plan
1. Meat
Meat and poultry are staples on a keto diet meal plan. Meat provides high-quality protein and essential nutrients with zero carbs. It helps maintain muscle mass when on a low-carb diet.
However, look for grass-fed, organic options when possible, and enjoy choices like chicken, beef, turkey, and pork for a filling and satisfying meal.
2. Seafood
Fish, especially fatty fishes like salmon, mackerel, and sardines, is rich in omega-3 fats and protein. Most seafood is low in carbs and is ideal for people on the keto diet. The American Heart Association recommends people over 18 years to eat 8–10 ounces of seafood per week. Shellfish like shrimp, crab, and lobster are some other good options to choose from.
3. Eggs
Eggs are a budget-friendly and versatile keto diet food. Each egg is packed with protein, healthy fats, and essential nutrients like choline, which support brain health. With virtually zero carbs, eggs fit easily into keto meals. You can boil them, scramble them, fry them, or bake them into quiches. They’re highly satisfying and keep hunger at bay for long, which is why eggs are perfect as keto breakfasts, snacks, or even dinner options.
4. Low-Carb Vegetables
Vegetables like spinach, kale, broccoli, zucchini, and cauliflower are low-carb foods which are rich in fiber, vitamins, and minerals. They add volume and nutrients to meals and can keep you full for a long. They support digestion and prevent cell damage too.
Vegetables are great in salads, stir-fries, or as a rice substitute. However, you must aim for non-starchy vegetables with less than 8 grams of net carbs per cup.
5. Cheese and Dairy
Cheese, butter, and heavy cream are keto-approved fat-rich dairy items that add healthy fats and protein into your diet without a carb overload. Hard cheeses like cheddar, Parmesan, and gouda are especially low in carbs and rich in flavor and must be a part of your keto grocery list. These dairy products offer calcium and other essential nutrients and can help you prepare a hearty meal or a satisfying snack without the fear of putting your body out of ketosis. However, it is important to choose full-fat options to stay keto-compliant.
6. Nuts and Seeds
Nuts and seeds are nutrient-dense, low-carb options that add fiber, protein, and healthy fats to your diet. They curb cravings and provide essential nutrients like magnesium, which often gets depleted on keto. Perfect as a snack, salad topping, or addition to keto baking, nuts add texture and flavor while keeping carbs in check. Almond, walnuts, chia seeds, and flaxseeds are some options you can choose from.
However, it is important to measure portion sizes when consuming any healthy fat.
7. Healthy Oils
Coconut oil, olive oil, and avocado oil are keto-friendly oils that increase your fat intake without any added carbs. You can happily use them on a keto diet for cooking and dressing salads. These oils, especially coconut oil is popular for its medium-chain triglycerides (MCTs), which support ketosis and increase ketone production. MTCs increase metabolic rate and help in losing weight and belly fat too.
Whether used for frying, baking, or drizzling, these oils add healthy fats and flavor to keto dishes.
8. Avocados
Avocados are keto superstars! They are rich in healthy monounsaturated fats, fiber, potassium and other nutrients and help aid digestion and satiety. Avocados support heart health too. With only a few carbs per serving, they add creamy texture to meals and are versatile for salads, smoothies, or for making keto-style avocado toast. Just sprinkle a little salt and you can have this fruit on its own.
9. Berries (in moderation)
While most fruits are high in carbs, berries like strawberries, blueberries, and raspberries can fit into a keto diet food list. However, you need to have them in moderation.
Berries are lower in carbs compared to other fruits, yet packed with antioxidants, vitamins, and fiber. You can enjoy them as a fresh snack, add to keto-friendly yogurt, or include in desserts to satisfy sweet cravings without kicking yourself out of ketosis.
10. Dark Chocolate (90% cocoa or higher)
Dark chocolate with high cocoa content can be enjoyed on keto. But you must consume them in small amounts. Rich in antioxidants, low in sugar, and high in fat, dark chocolate offers a satisfying treat.
Cocoa has been called a “superfruit”. It is rich in antioxidants. Dark chocolate also contains flavanols, which lowers blood pressure and keeps arteries healthy, thereby reducing the risk of heart disease.
Always look for varieties that contain 90% cocoa or more to minimize carb content. Enjoy it as a dessert, mixed into keto-friendly recipes, or as a small, guilt-free indulgence when chocolate cravings strike.
Foods to Limit on a Keto Diet
Some foods to watch out for on a keto diet include the ones that are high in carbohydrate content. These include:
- Grains
- Starchy vegetables like potato, sweet potato, corn, beets
- High-sugar fruits, like mango, banana, pear, dates, raisins
- Baked goods including gluten-free baked goods
- Juices
- Sweetened yogurt
- Honey, syrup, or sugar in any form
- Chips and crackers
What is your favorite food on the list? Don’t get disheartened. Our board-certified weight loss obesity medicine physician, Dr. Mona Lala, says, “No food is off-limits on the keto diet. All you have to do is stay under 20 to 40 g of carbohydrates per day.” So choose your foods wisely and keep your net carb intake in check. There are many tasty, nutrient-rich keto food recipes that can help you achieve ketosis and lose weight.
For more help and a personalized weight loss plan, reach out to our keto doctor at Kinetix Weight Loss Clinic. We can help you create a customized plan tailored to your needs and weight loss goals. Schedule your appointment at our keto clinic today to start transforming your health with a customized keto approach!
