There are so many delicious and organic whole foods that you can eat on the keto diet, which is why it’s the perfect way to eat for me.
You get to eat fatty cuts of meat with skin-on, and slather your vegetables in butter and salt.
Does it get any better?
Below are foods I regularly eat, broken down by category.
Fats
Don’t fear fat, it’s OK as long as it’s high quality. I mostly consume butter, coconut oil and olive oil. You can mix in the others for variety and flavor.
- Butter
- Ghee
- Coconut Oil
- Light Olive Oil
- Extra Virgin Olive Oil
- MCT Oil (Medium-Chain Triglycerides)
- Mayonnaise – Preferably using one of included oils
- Avocado Oil
- Macadamia Oil
- Sesame Oil
- Cocoa Butter
Meat & Fish
All meat, fish and eggs are best when they are organic, free-range, wild and/or grass-fed. Animal products raised naturally produce a better fatty acid profile, with more healthy omega-3’s and less omega-6’s.
- Eggs
- Ground Beef (80/20 or more fat)
- Steak
- Chicken Thighs
- Chicken Wings
- Chicken Breast
- Pork Shoulder or Butt
- Pork Chops
- Bacon
- Pepperoni
- Salami
- Ham
- Turkey
- Salmon
- Tuna
- Swordfish
- Shrimp
- Sardines
Nuts & Seeds
You’ll want to eat these in moderation, as some contain more net carbs per serving than others. However, I consume nuts as a snack or ingredient in my meals almost daily.
My preference is to rotate through all varieties to get the widest spectrum of nutrients. Macadamia nuts are my favorite, and not surprisingly the most expensive since they are grown in Hawaii!
- Almonds
- Peanuts (technically a legume)
- Macadamia Nuts
- Walnuts
- Pecans
- Cashews
- Brazil Nuts
- Coconut Flour
- Shredded Coconut
- Coconut Milk
- Coconut Cream
- Golden Flaxseed Meal
- Chia Seeds
- Sunflower Seeds
- 90% Chocolate
- 85% Chocolate
- Cocoa Powder
Vegetables & Fruits
This is where you need to monitor carb intake most, especially with vegetables like carrots or peas.
You should eliminate most fruits and all juice, however it’s not a sin to throw berries into your keto dessert. If you stay within your daily macronutrient limit, I advocate diversity in your diet.
Any negative affects to your blood sugar can be mitigated by eating with a source of fat, and not alone.
- Avocados
- Brussels Sprouts
- Broccoli
- Cauliflower
- Zucchini
- Squash
- Cabbage
- Green Beans
- Bell Peppers
- Tomatoes
- Onions
- Celery
- Mushrooms
- Cucumbers
- Garlic
- Artichokes
- Blueberries
- Raspberries
Leafy Greens
While tracking food intake, I never counted leafy greens towards my carb count. You can’t eat too many of them. If anything, I didn’t get enough.
Part of the reason I became interested in gardening was to eat more fresh, nutritious spinach and kale.
These are packed with micronutrients that are hard to get in other foods.
- Spinach
- Swiss Chard
- Kale
- Arugula
- Mesclun Mix
- Lettuce Mix
- Herbs
Dairy (limit daily)
Genetically, there are some people who cannot tolerate dairy. Despite eating regularly, I lost weight consistently for months, so I probably don’t fall into this category.
If you plateau or don’t feel quite right, you’ll want to eliminate dairy and see how that affects you.
- Cheddar Cheese
- Mozzarella Cheese
- Pepper Jack Cheese
- Cream Cheese
- Parmesan Cheese
- Provolone Cheese
- Blue Cheese
- Sour Cream
- Heavy Cream
- Half-and-Half (this contains milk sugar)
Specialty
Amazon is my go-to source for specialty items that are difficult to find in your local grocery store.
It’s always fun when a new ingredient that you’ve never used before arrives at your doorstep and you get to try it!
- Himalayan Pink Salt
- Maldon Sea Salt
- Psyllium Husk (100% fiber)
- Coffee
- Tea
- Egg White Protein Powder (used in low-carb breads)
- True Lemon Powder (crystallized natural lemon)
- Vanilla Extract
- Erythritol (sweetener)
- Stevia (sweetener)
- Guar Gum (used in low-carb baking)
- Xanthan Gum (used in low-carb baking)
- Xylitol (sweetener)
When it comes to food, it’s all about finding the highest quality source.
I’ll choose organic variety over eliminating foods like carrots because they are higher-carb.
I’d rather count macros on a day where I eat foods that aren’t 100% keto-friendly in order to get a wider spectrum of vitamins, minerals and nutrients from a diverse diet.
When I buy packaged items, the #1 thing I look for is the ingredient list. Even more than total or net carbohydrates, which is probably #2.
I’ll sacrifice a few grams of carbs for whole food and organic ingredients.
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