What Kind of Food Can You Eat on a Keto Diet?

So, you have done your research and figured out that a Keto Diet works for you. You are ready for the benefits of Keto such as the reduction of inflammation, better glucose management, and more energy.

You’ve also done your research on sweet treats, like keto cookies that make you feel as if you are not missing that carb fix. Now, you wonder what other options are open to you to commit to the Keto lifestyle fully.

The Keto diet is approximately 80 percent fat, while the rest is divided between protein and carbs. You know this, but it is easy to become a little confused when looking at nutrition labels to truly understand what is appropriate to eat and what exactly you should pass on. So, let’s hit all the food groups and discuss our top food picks for diving right into the Keto diet.

Keto foods; image source: pexels.com

Fish and Shellfish

Fish is a great way to get started with the Keto diet. Not only is it rich in nutrients like vitamin B, but it also includes healthy fats like Omega-3s which are perfect for someone looking who loves seafood but also wants to eat as nutritious as possible.

tuna fish
Tuna fish; image source: pexels.com

Also, most fish (except for a few shellfish) are carb-free, so you can enjoy your favorite seafood dishes without any guilt or fear you are going over your carb allotment.

Nuts and Seeds

Brazil nuts; image source: pipingrock.com

Again, the Keto diet is all about healthy fats, and there is no other place to get these than consuming the right number of nuts and seeds. They include unsaturated fats, fiber, and numerous antioxidants.

Most nuts and seeds like almonds, cashews, pistachios, pumpkin seeds, walnuts and sunflower seeds also contain a decent amount of protein. So, you can accomplish two hallmarks of the Keto diet at one time.

Low-Carb Veggies

Broccoli; image source: pexels.com

Unfortunately, corn, potatoes, or yams will not make the list, but you can replace these foods with low-carb veggies that are just as delicious.

Kale, broccoli, cauliflower, Brussel sprouts, and other leafy greens can be prepared in a way that they replace rice, noodles, and even mashed dishes. Low-carb vegetables are high in antioxidants and fiber which will help fight off diseases like cancer and encourage weight-loss.


Cheese; image source: pexels.com

Cheese will undoubtedly become your friend as you move through the Keto diet. Even though this food is high in saturated fat, it has actually been shown to not increase any risk toward heart disease.

It is known to reduce the loss of muscle mass in the aging process and is also linked to fat loss and improvements in body composition. Its high-fat content bodes well for those engaging in the Keto diet.

Grass-Fed Meats


While some diets may discourage the consumption of meat, Keto actively welcomes it. Steak, veal, roast, ground beef, chicken, quail, duck, and pork loin are all fair game. However, the Keto diet does dictate that these collections of meats are on the fattier side and are grass-fed.

Animals that eat grass are known to have higher amounts of omega-3 fats and antioxidants than grain-fed animals. So, this one requires you do a bit of research as you purchase your meats or decide to eat out.


Blueberries; image source: pexels.com

If you are a fruit-lover, the Keto diet is going to be a bit difficult as most fruits are too high in carbs and sugar to be included. However, you can get your fix with berries.

These fruits are known to be low in carbs and high in fiber, the perfect combination for a Keto dieter. Strawberries and blackberries are known to have the lowest carb count with raspberries and blueberries not too far behind. So, it is possible to enjoy a sweet berry smoothie to take care of that fruit withdrawal.

Dark Chocolate

Dark chocolate; image source: pexels.com

Carbs are mostly off limits, but that doesn’t mean you still cannot enjoy some sweetness in your life. Dark chocolate is rich in antioxidants, almost on par with foods like almonds or other fruits.

It can reduce the risk of heart disease, and is incredibly low in the carb department. While dessert may not include traditional cakes, ice cream, and donuts, you can enjoy some semi-sweet dark chocolate to curb the craving for carbs.

Final Thoughts

A Keto diet can bring a numerous amount of health benefits to you. It has been known to fight against cancer, epilepsy, diabetes, migraines, depression, and many other common diseases. You are aware of these benefits, but the challenge with changing your eating style is typically not the choice itself, but the options for what you can and cannot eat.

Except for starchy vegetables and high-carb fruits, you have a lot at your disposal while on the Keto diet. Creative recipes and eating plans inspired by the Keto way of eating will make you feel even less deprived. So, be sure to take note of the choices above and enjoy a healthier way of life.

16 Foods to Eat on a Ketogenic Diet, www.healthline.com/nutrition/ketogenic-diet-foods#section1
Keto Diet Foods: The Full Ketogenic Diet Food List, www.perfectketo.com/full-ketogenic-diet-food-list/
Keto Diet 101: The Ultimate Guide to the Ketogenic Diet, eatnui.com/pages/keto-diet#what_is_keto_diet


Revision 24.11.2020 – dead link removed


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