Ketogenic food is closer to you than you think. The right keto diet food list is easier to find and incorporate into your meals. But first, you need to know your specific keto diet food list to make life easy.
The ketogenic diet has proven health benefits. According to Healthline, “over 20 studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.” Music to a keto lover’s ears!
In this post, we will look at the top and the most recommended keto diet food list. This comprehensive keto diet food list include fruits, vegetables, meat and protein, diary, nuts and seeds, fats and oils, dressings, condiments and sauces, spices and other keto diet list for cooking and baking. (there are referral links on this page; see our referral disclosure below)
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Here are the ultimate keto diet food list to help you lose weight and stay fit;
Fruits are among nature’s best source of energy. Still, because fruits generally contain some amount of carb, it is important to consume fruits in moderation when on a keto diet. According to Diet Doctor, “even on a more moderate low-carb diet (20-50 grams per day) you’ll have to be careful with fruit – probably no more than about one a day. On a liberal low-carb diet (50-100 grams per day) you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs.”
Some are some keto-friendly fruits;
- Berries (Blackberry, Blueberry,Cranberry, Raspberry, Strawberry)
- Coconut
- Currants
- Lemon
- Lime
Green vegetables are rich in iron and vitamins A, C and K. According to Perfect Keto, “leafy green vegetables such as spinach and broccoli, and cruciferous veggies and other low carb foods can be enjoyed in large quantities. Sweet veggies such as onions, carrots and squash should be enjoyed in moderation.”
The most recommended keto vegetables include the following;
- Artichoke
- Asparagus
- Avocado
- Bamboo Shoots
- Beet Greens
- Broccoli
- Broccolini
- Bok Choy
- Brussels Sprouts
- Cabbage
- Cauliflower
- Celery
- Collard Greens
- Cucumbers
- Eggplant
- Escarole
- Fennel
- Garlic
- Green Beans
- Jicama
- Kale
- Kohlrabi
- Leeks
- Lettuce
- Mushrooms
- Mustard Greens
- Nopal (Cactus)
- Nori (Seaweed)
- Okra
- Onion
- Parsnip
- Peppers
- Pumpkin
- Radish
- Rapini (Broccoli Raab)
- Rhubarb
- Sauerkraut
- Shallots
- Snap Peas
- Snow Peas
- Spinach
- Sprouts
- Squash
- Swiss Chard
- Tomatillo
- Tomato
- Turnip
- Watercress
- Zucchini
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Meat and protein are at the heart of a ketogenic diet. According to Dr. Marlia Braun, “protein is necessary to maintain and preserve structures and functions of the body – like muscles, heart, liver, and kidneys…whole food like meat, fish, poultry, nuts, eggs, and cheese are quality sources of protein” for a ketogenic diet.
According to Savvy Honey, the top keto meat and protein include;
- Bacon
- Beef
- Chicken
- Cured Meats (Salami, Pepperoni, Pancetta, etc.)
- Deli Meats* (Ham, Roast Beef, Turkey, etc.)
- Eggs
- Fish (Salmon, Cod, Tuna, etc.)
- Goat
- Hot dogs
- Lamb
- Organ Meats (Heart, Kidney, Liver, Tongue)
- Pork
- Sausage (Italian, Breakfast, Chorizo, Linguica, etc.)
- Shellfish (Crab, Lobster, Shrimp, Clams, Mussels, Scallops, Oysters, etc.)
- Turkey
- Veal
Keto diary list include;
- Butter
- Cottage Cheese
- Ghee
- Greek Yogurt (Plain)
- Hard Cheese (Cheddar, Parmesan, Gouda, etc.)
- Heavy Whipping Cream
- Mascarpone
- Soft Cheese (Mozzarella, Ricotta, Cream Cheese, Goat Cheese, Brie, etc.)
- Sour Cream
Some of your favorite keto fats and oils are;
- Avocado Oil
- Butter
- Cacao Butter
- Chicken Fat
- Coconut Cream
- Coconut Oil
- Cod Liver Oil
- Duck Fat
- Flaxseed Oil
- Ghee
- Krill Oil
- Lard
- Macadamia Oil
- MCT Oil
- Olive Oil (Extra Virgin)
- Sesame Seed Oil
- Tallow
- Walnut Oil
On the benefits of ketogenic nuts and seeds, Kiss My Keto notes that nuts and seeds are “high in fats and low in carbs, making them a perfect food to help you meet your keto macros. When it comes to vitamins, minerals, and antioxidants, nuts and seeds are nutritional powerhouses.”
Some of your favorite keto nuts and seeds are;
- Almonds
- Brazil Nuts
- Cashews
- Flaxseeds
- Hazelnuts
- Macadamia Nuts
- Nut Butters (Except peanut)
- Pecans
- Pili Nuts
- Pine Nuts
- Pistachios
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
- Tahini
- Walnuts
Keto Dressings, Condiments & Sauces
For the best keto dressings, condiments and sauces, look for the following;
- Buffalo Sauce
- Chimichurri Sauce
- Coconut Aminos
- Dressings (Vinaigrette & creamier options are better)
- Horseradish
- Hot Sauce
- Ketchup
- Mayonnaise
- Mustard
- Pesto
- Relish
- Salsa
- Sauerkraut
- Soy Sauce
- Wasabi Paste
- Worcestershire Sauce
If you love to “bake” some keto into your cooking, baking and spices, here are some good options;
- Almond Flour
- Cocoa Powder
- Coconut Flour
- Dark Chocolate (Unsweetened or keto friendly sweeteners)
- Flax Seed Meal
- Hazelnut Powder
- Herbs & Spices
- Gelatin
- Macadamia Nut Powder
- Protein Powder
- Sunflower Meal
- Vinegar (Apple Cider, Balsamic, Red and White Wine)
We love keto. And it’s more than worth it. The ketogenic diet has proven health benefits. According to Healthline, “over 20 studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease”
Starting a ketogenic lifestyle or maintaining a keto diet requires knowing the right keto diet food list. Hopefully, this post will help you choose the best keto diet food list that works for you.
Recommended for Keto Cooking: Rachael Ray Hard-Anodized Nonstick 12-Piece Cookware Set
Credit: Savvy Honey and Extra Money Ideas
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