A ketogenic (keto) diet focuses on high-fat, moderate-protein, and very low-carb foods to shift your metabolism into ketosis, where your body burns fat for fuel. Choosing the right foods is essential for staying in ketosis, maintaining energy, and promoting fat loss.
Proteins: The Foundation of Keto
Proteins support muscle preservation and satiety. Focus on grass-fed, high-quality sources:
- Beef (steak, ground beef, roasts)
- Pork (bacon, pork chops, sausages with no added sugars)
- Poultry (chicken thighs with skin, turkey, duck)
- Organ meats (liver, heart)
- Wild-caught fish (salmon, trout, mackerel, sardines)
- Eggs (pastured or omega-3 enriched)
Protein intake should be moderate — too little risks muscle loss, too much can slightly raise blood sugar through gluconeogenesis (Volek & Phinney, 2011).
Healthy Fats & Oils: Your Primary Energy Source
Fat is your main fuel on keto. Include:
- Extra virgin olive oil
- Avocado oil
- Coconut oil
- Lard, butter, and ghee
- Avocados
- Olives
Remember, fat is calorie-dense. Track portions if your goal is fat loss.
Low-Carb Vegetables
Vegetables provide fiber, vitamins, and antioxidants. Prioritize above-ground, low-carb options:
- Leafy greens: spinach, kale, arugula
- Cruciferous: broccoli, cauliflower, cabbage, bok choy
- Others: zucchini, asparagus, bell peppers
These vegetables are nutrient-rich and minimally impact blood sugar.
Dairy (Full-Fat)
Full-fat dairy supports fat intake and satiety:
- Cheddar, mozzarella, cream cheese, blue cheese, goat cheese
- Heavy cream (unsweetened)
- Avoid low-fat or sweetened dairy products, as they can contain hidden carbs.
Nuts & Seeds
Provide fats, protein, and micronutrients:
- Almonds, walnuts, macadamia nuts, hazelnuts
- Chia seeds, flaxseeds, pumpkin seeds
- Portion control is key; nuts are calorie-dense and can stall weight loss if overconsumed.
Fruits (Low-Sugar)
Keto restricts most fruits due to sugar content. Safe options include:
- Berries: raspberries, blackberries, strawberries
- Citrus: lemons, limes (used sparingly)
- These are high in fiber and antioxidants but low in net carbs.
Other Keto-Friendly Foods
- Dark chocolate (≥70% cocoa, unsweetened)
- Coffee and unsweetened tea
- Herbs, spices, and condiments without added sugar
Foods to Avoid
- Sugar & Sweetened Beverages: soda, candy, juice, pastries
- Grains & Starches: bread, pasta, rice, oats, cereal, quinoa
- Tubers/Starchy Veggies: potatoes, sweet potatoes, parsnips
- High-Sugar Fruit: bananas, grapes, apples, mangoes
- Legumes: beans, lentils, chickpeas
These foods can spike insulin and prevent ketosis (Paoli et al., 2013).
Keto Shopping Tips
- Base meals around a protein source cooked in healthy fats, with low-carb vegetables.
- Always prioritize full-fat dairy. Avoid products labeled “low-fat” or “sugar-free” with hidden carbs.
- Keep a food diary or app to track carbs and calories for optimal results.
Key Takeaways
- Keto requires high-fat, moderate-protein, and very low-carb foods.
- Stick to whole foods over processed keto-friendly products.
- Vegetables, nuts, seeds, and limited berries provide micronutrients without disrupting ketosis.
- Avoid sugars, grains, starchy vegetables, and high-sugar fruits.
- Monitoring macros and portion sizes supports sustainable fat loss.
References:
Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67(8), 789–796. Link
Volek, J. S., & Phinney, S. D. (2011). The Art and Science of Low Carbohydrate Performance. Beyond Obesity LLC. Link
Healthline. (2025). Keto diet foods: The ultimate guide. Link
EatingWell. (2025). Foods to eat and avoid on a keto diet. Link
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