What You Can Eat On Keto? Eat and Avoid Food

This guide has everything you need to know to eat on a keto diet and what to avoid. You will enjoy delicious food and eat everything you need for hours. With this simple plan, you can lose weight, improve your health and feel better without counting a single calorie.

What foods to eat?

A healthy keto diet is made from natural, nutritious foods such as meat, fish, eggs, and starchy vegetables, as well as natural fats such as butter or olive oil. Use the food list below to choose foods that allow you to eat less than 20 grams of pure carbohydrates per day on the keto diet (total carbohydrates minus fiber).

Meat, chicken, and substitutes

Meat, chicken, and substitutes
Meat, chicken, and substitutes

Meat is perfect for the keto diet. You can eat beef, pork, lamb, game and chicken. Soy products such as tofu and Tampa also work. Also, you can eat sausage and cold cuts. Choose foods that are sugar-free, starch-free, and non-sugary so that they do not provide carbohydrates.

Fish and seafood

Most fish and shellfish are keto-friendly. Fatty fish such as salmon, sardines, mackerel, and herring are the best choices, as are cod, halibut, trout, and other white fish. To reduce carbohydrates, choose fish and shellfish that do not contain sugar or batter.


Eggs are delicious, can be taken anywhere, and are suitable for a vegetarian diet. For quick and cheap meals, try them in boiled, fried, or omelet. Enjoy eggs as much as you like, because avoiding carbohydrates doesn’t mean you need to lower your cholesterol.

Keto vegetables

keto vegetables
keto vegetables

Enjoy unlimited non-starchy vegetables Green leafy vegetables and salad vegetables such as cucumber, celery, and radishes. Other delicious vegetables are cabbage, cabbage, avocado, broccoli, and zucchini. Whether fresh or frozen, most over-the-top vegetables are cat-friendly. It is also possible to go on a vegetarian diet.

Fruits and berries

Most citrus fruits, such as berries, lemons, and lime, can be eaten if portions are small. The same can be said about melons because they have high water content. But almost all other fruits contain a lot of sugar. You can serve a small Dolph of fresh berries with sugar-free whip cream and grated dark chocolate for a wonderful keto dessert.

Nuts and seeds

Many nuts and seeds are low in carbohydrates. Just be careful about two things: First, don’t overeat! Start by cutting just a few or about 2 cups (25 grams) at most. Also, the type of nut you choose is important. Some nuts, such as cashews, contain more carbohydrates than others, such as pecans or macadamia nuts. You can also eat pumpkin seeds, sunflower seeds, etc on the keto Diet.

Whole cheese and milk

Whole cheese and milk
Whole cheese and milk

Cheese, butter, and cream can all be part of the keto diet. Greek yogurt in particular can be a high-protein, low-carb snack. Avoid low-fat and flavorful yogurt, as they are often high in sugar.

Note: Do not drink milk, as it contains a lot of milk sugar (one glass = 15 grams of carbohydrates). However, you can use a little – about a teaspoon – in your coffee. Also, having a frequent cheese breakfast when you are not hungry is a common mistake that can reduce weight loss.

Fats and sauces

Don’t be afraid of fat. This can help you feel fuller for longer. Most fats should include protein-rich foods such as meat, poultry, fish, and eggs. But you can also cook with olive oil, put cheese on top of vegetables, and use dressings on salads. Rich sauces – such as barnacle sauce, garlic butter, and mayonnaise – may be part of the keto diet, but if you’re trying to lose weight, use coffee to enjoy the meal.

Avoid Foods

Avoid sugary foods.

Avoid sugary foods.
Avoid sugary foods.

Sugar-rich foods are strictly restricted to all foods, and the keto Diet is no different. Avoid baking soda, candy, sports drinks, cookies, biscuits, pasta, yogurt, ice cream, and cereals for breakfast.

Most fruits contain too much sugar for the keto diet. About 200 grams of mangoes, grapes, or bananas already contain carbohydrates for the whole day.

Even salty products such as ketchup, pasta sauces, and salad dressings often contain sugar. Read the label carefully to avoid sugar.

Natural sweeteners, such as honey, maple syrup, and agave sugar. Sugar has dozens of names. Try to avoid it, no matter the name.

Avoid starchy foods.

Avoid starchy foods.
Avoid starchy foods.

When all the starch is digested, it turns into sugar. Most foods that we are told are “healthy” eventually turn into sugar and can prevent you from losing weight or achieving health goals.

Some starchy foods are bread, flour tortillas, pasta, rice, couscous, potatoes, french fries, potato chips, beans, crackers, beans (mostly dried), cereals, porridge, and mussels.

Even whole grains and cereal-like foods, such as quinoa, are other forms of starch.

There are many delicious alternatives to these foods you eat that work on the keto Diet. Try them out and you won’t miss out on carbohydrates:

  • keto bread
  • keto “Pasta”
  • keto “rice”
  • keto porridge


A high-fat, moderate protein and extremely low carbohydrate diet is the ketogenic diet. Although the body prefers to get its energy from carbohydrates, less than 5% of the calories in a rigorous ketogenic diet come from these sources. When the body enters ketosis, most of the cells start to use ketone bodies as a source of energy. 

Even if you are aware that you must follow a very low-carb, high-fat, moderate-protein diet, choosing the right foods can be challenging. Here is our list of foods you can eat while on a keto diet, foods you should avoid, and foods high in carbs that you may occasionally consume.

Avoid high-carb items like dried fruits, refined grains, sugary sauces, and low-fat diet foods when following the plan. These may offer too many carbohydrates or not enough fat, which would prevent ketosis. Limit your intake of healthy, high-carb veggies, fruits, and grains. Berries, shirataki noodles, nuts, and dark chocolate are plant-based foods that are excellent for keto diets.

Frequently Ask Question

What foods are permitted on a daily basis for keto?

A ketogenic diet should contain 60 to 80 percent fat, 10 to 30 percent protein, and no more than 5 to 10 percent, or 20 to 50 grams, of carbohydrates each day. Pay attention to foods high in fat and low in carbohydrates, such as eggs, meat, dairy products, and vegetables, as well as drinks without added sugar. Limit your intake of trans fats and highly processed foods.

On a keto diet, how much may I consume each day?

The average daily intake of total carbohydrates on the ketogenic diet is less than 50 grams, or about the same as a medium plain bagel, and can even be as low as 20 grams. Dietetics advises consuming 70 to 80% of your daily calories as fat, 5 to 10% as carbs, and 10 to 20% as protein.

Is peanut butter keto?

A ketogenic diet can absolutely include peanut butter. But it is best to stick to the unflavored, unsweetened varieties. Almond butter is another excellent option and has a slightly lower carb count. If you are trying to lose weight, you also need to be aware of your protein intake.

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