This article is part of our Complete Guide to Keto
Keto Diet: What Can You Eat & Drink?
Updated March 31, 2019
The keto diet is all about limiting carbs. While this might seem confusing at first, once you understand the basics and get used to reading labels and to checking nutrition information, you’ll see how simple it actually is. Plus, ketogenic diets are based on whole, natural ingredients, which are very rich in different nutrients, making them super filling and healthy.

Here's a list of food you should stick to:
  • Meat
    Poultry, beef, pork, lamb, bison, etc. Meat is has low to no carbs in it, so it works perfectly.

  • Fish & seafood
    While most is practically zero-carb, some types of seafood, for example mussels or clams, do have carbs, so make sure to track them properly. Fattier fish, such as salmon or mackerel, is excellent for keto.

  • Above ground vegetables
    Spinach, arugula, lettuce, kale, celery, cabbage, broccoli, cauliflower, cucumber, asparagus, zucchini, brussel sprouts, peppers, etc. All veggies have some amount of carbs in them, but they’re an essential part of a well-formulated ketogenic diet.

  • Healthy fats
    Avocado oil, extra virgin olive oil, coconut oil, butter, ghee, as well as the fats naturally present in meat, eggs, nuts, etc.

  • Low carb nuts
    Walnuts, Brazil nuts, pecans, macadamia nuts, hazelnuts, almonds
What Food is Not Allowed

Given that the carb limit for keto is very low, it’s important to make choices based on the carb content of what you’re eating, and not just to opt for whole food - fruit, for example, although natural, can be quite heavy in carbs (which doesn’t make it unhealthy per se - just not suitable for keto).

Here are the major foods to avoid while trying to achieve Ketosis:
  • Sugar and anything with added sugar
    Poultry, beef, pork, lamb, bison, etc. Meat is has low to no carbs in it, so it works perfectly.

  • All grains and grain-based food
    Wheat, barley, rye, quinoa, oats, teff, corn, rice, bread, pasta, pastries, desserts, pancakes, pizza, crackers, etc.

  • All legumes, such as beans, peas, lentils, chickpeas
  • Potatoes, sweet potatoes, chips, French fries
  • Most fruits, with the exception of berries
  • Margarine, trans fats and heavily processed vegetable oils
    corn oil, canola oil, safflower oil, soybean oil, peanut oil, and more.
Take The Quiz And See What Works

This quick quiz will create a customized plan for you. Adjust the food you like/dislike, and see your nutrition requirements for Keto.
Complete Guide to Keto