What You Can & Cannot Eat on A Ketogenic Diet

The keto diet has been one of the most talked-about health trends in the past year. The low-carb, high-fat diet induces a state of ketosis in your body, creating ketones that burn fat instead of the glucose converted from carbohydrates. In other words, the keto (short for ketogenic) diet forces your body to burn fat instead of sugar, which can lead to potential weight loss.

Just like any other diet, the keto diet has its pros and cons, and while it remains highly controversial among dietitians and nutritionists, some devotees have reported successful weight loss.

So which foods can you eat and which ones should you avoid? If you’re curious about trying the keto diet, read through for a helpful guide on everything you can and can’t eat.

What to Eat: Meat and Protein

Beef

Poultry

Pork

Lamb

Goat

Organs

Bacon (yes, bacon)

Eggs

*Choose organic, pasture-raised, grass-fed meats whenever possible.

What to Eat: Seafood

Tuna

Salmon

Mackerel

Cod

Halibut

Mahimahi

Catfish

Oysters

Shrimp

Lobster

Mussels

Clams

Crab

Squid

Octopus

*Choose wild-caught seafood, and try to avoid farm-raised fish.

What to Eat: Fats and Oils

Butter

Ghee

Olive oil

Coconut oil

Lard

Duck fat

Avocado

Macadamia nuts

*Try to get your fat from natural sources, but you can also supplement with saturated fats, monounsaturated fats, and polyunsaturated omega-3s.

What to Eat: Low-Carb Vegetables

Lettuce

Kale

Spinach

Swiss chard

Bok choy

Celery

Asparagus

Cauliflower

Broccoli

Cabbage

Cucumber

Radishes

Endives

Chives

Radicchio

*Try to stick to vegetables that grow above ground.

What to Eat: Low-Sugar Fruits

Strawberries

Blueberries

Raspberries

Cranberries

Mulberries

Cherries

Avocados

What to Eat: High-Fat Dairy

Hard cheeses like parmesan, swiss, feta, and cheddar

Soft cheeses like brie, mozzarella, Monterey Jack, and blue cheese

Cream cheese

Sour cream

Full-fat yogurt

Mayonnaise

Cottage cheese

Heavy cream

What to Eat: Nuts

Macadamia nuts

Pecans

Brazil nuts

Hazelnuts

Walnuts

Peanuts

Pine nuts

Almonds

What Not To Eat on A Ketogenic Diet

What to Avoid: Grains and Carbs

Pasta

Rice

Bread

Barley

Quinoa

Cereal

Cakes

Pastries

Wheat

Buckwheat

Beer

What to Avoid: Tubers

Potatoes

Sweet potatoes

Yams

Potato products

What to Avoid: Large Fruits and High-Carb Fruits

Apples

Oranges

Bananas

Pineapples

Mangoes

What to Avoid: Sugar

Honey

Agave

Maple syrup

Soda

Juice

Sports drinks

Candy

Chocolate

Cakes

Breakfast cereal

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