Ketogenic Diet Food List - eggsHere is our one-stop Ketogenic Diet Food List. When you select which foods you are going to eat, aim for whole, unprocessed foods. The Ketogenic or Low-Carb diet is essentially a very healthy diet where you focus on lots  of good quality fats, low carbohydrate foods and a moderate amount of protein.

When the body starts to burn fat instead of carbohydrate for energy, your body goes into a metabolic state known as nutritional ketosis and you become a fat burning machine.

If you want to get into nutritional ketosis, you need to limit your net carbs to 20-50g per day.
Net carbs (g) = Total Carbs (g) minus Fiber (g)

You may not want to restrict your carbs enough to enter ketosis. If this is the case, you should still use this list as your guide and simply eat more carbohydrates (ideally in the form of vegetables).

If weight loss is your goal, you will need to experiment with the exact amount of carbs that you can eat and still lose weight effortlessly.
To keep your carb intake between 20-50g per day, you can only eat foods that contain close to 0g carbs.
The foods that have very low carbs are meat, vegetables (non starchy), some dairy, nuts and seeds. Certain fruit can be eaten occasionally.
It is a very healthy, wholesome, unprocessed food diet.

Click here to get the free PDF.

KETOGENIC DIET FOOD LIST

EAT MOSTLY:

Fats/Protein:
Eggs – ideally pastured or organic
Meat – beef, lamb, chicken, pork, turkey, goat, offal
Try to find grass-fed sources where possible.
Fish & seafood – all fish especially fatty fish such as salmon, tuna, cod and sardines. Also shellfish such as shrimp, lobster, crab etc
Vegetables:
All green vegetables and leafy greens such as kale, spinach, bok choy, collards, cabbage, summer squash, lettuce, brussel sprouts, asparagus, broccoli, cucumber and zucchini. Also cauliflower, tomatoes and avocado
Oils:
Olive oil, coconut oil, macadamia oil, MCT oil, ghee, duck fat, lard
Beverages
Coffee – black or with cream/butter/coconut oil (butter coffee or bulletproof coffee)
Tea – black, green, herbal

Ketogenic Diet Food List - Grilled Salmon and Salad

EAT IN MODERATION

Dairy:
Butter, cream and sour cream (full fat only).
Cheese – cheddar, mozzarella, goat’s cheese, blue cheese, cottage cheese, cream cheese
Yogurt – plain full fat only, chose yogurt with less than 7g carbs per serving
Unsweetened almond milk
Nuts & Seeds:
All nuts and seeds but eat in moderation – macadamia nuts, almonds, walnuts, brazil nuts, hazelnuts, pecans, chia seeds, sesame seeds, sunflowers seeds etc
Fruit:
Berries are low in carbs – strawberries, blueberries, raspberries, blackberries

Olives
Condiments:
Herbs & spices, salt and pepper, pesto, lemon or lime juice
Dark chocolate:
Occasionally if very high percentage cocoa (70-85% min)

Note – it is useful to find a good carbohydrate counter to look up the carbohydrate values of foods that you are unsure of. These can be found online for free.

Ketogenic Diet Food List - Fresh Veggies

 

What NOT To Eat And Drink On The Ketogenic Diet

Wheat – bread, cakes, rice, pasta, cereal
Sugar – cookies, ice-cream, soda, fruit juice, candy etc
Milk – very small amounts of full fat can be used but be aware that 100ml (3oz) of milk contains 5g of carbs. One large coffee with milk could kick you out of ketosis.
Beans and legumes
Starchy vegetables – potatoes, sweet potatoes, squash
Condiments – avoid these as they usually contain high levels of sugar eg. ketchup and mayonnaise. Make your own mayonnaise if you can’t live without it.
Fruit – avoid fruit with the exception of berries in small quantities
Alcohol – avoid while losing weight
Low fat food and drinks

Getting Started

Use this Ketogenic Diet food list and get familiar with what you can eat. You will probably find lots of foods that you already eat. Start by reducing carbs gradually over a few weeks and increase healthy fats. After a few weeks, you can start to adjust the amount of calories from carbs, fats and protein in your diet to the Ketogenic Diet Macros:

Fat 75-85%

Protein 10-20%

Carbs 5%

Learn more about macros

To get this list of Ketogenic Foods in a printable PDF format click here.

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