Topics in this article
- What can you eat on Keto diet?
- What foods to avoid on Keto diet?
- What are some good Keto diet snacks?
- What fruit can I eat on Keto?
- What vegetables can I eat on Keto?
- What flour can I use on Keto?
- What cheese can I eat on Keto?
- What alcohol is Keto?
- Can you drink coffee when you are on a Keto diet?
The Ketogenic diet has become a popular weight loss and wellness plan for many people in recent years. The Keto diet forces your body to burn fats rather than carbohydrates. Which translates into quick weight loss and improved health. You can find out more about the keto lifestyle by reading this article on the best foods for keto!
What can you eat on Keto diet?
The keto diet is a very restrictive and works best when you keep your net carbs under 20 grams per day. Some people might find that to be too difficult, but the great thing about this lifestyle change is that there are still plenty of low carb options available!
You can enjoy most types of meat (including bacon!), seafood, and healthy fats like olive oil and avocado oil, eggs, cheese, nuts and seeds as well as lots of non-starchy vegetables such as broccoli or leafy greens!
One important rule for those following a Ketogenic plan is to limit their intake of high glycemic index fruits and starchy carbohydrates. Also, be aware of hidden carbohydrates in food products like salad dressings and certain sauces.
Check out our Dinner Ideas food blog to see our top 10 keto dinner ideas!
What foods to avoid on Keto diet?
Make sure you stay away from most grains (such as bread or pasta), starchy vegetables such as potatoes, sweet fruits like pineapple or mango
Avoid sugary drinks and fruit juices; replace with water flavored with lemon/lime/cucumber slices if desired!
Processed meats like sausage, hot dogs or deli meat must also be avoided due to their high sodium content. It is best to eat these items only occasionally rather than every day.
Also try avoiding snacking between meals since this can cause blood sugars levels spike which slows weight loss down considerably! If you are feeling the need to snack on something, try one of the low carb snacks listed below instead!
What are some good Keto diet snacks?
Here are a few healthy and tasty options that can help keep your appetite in check:
Such as pistachios or almonds (watch for hidden carbs!)
Cheese cubes served with olives/pickles. What cheese can I eat on Keto?
Packed in olive oil served over celery sticks. You can also spread them onto cucumber slices if desired. Try adding a bit of salt and pepper if needed!
Low sugar fruits
Like blueberries or strawberries along with whipped cream cheese dip made from full fat Greek yogurt. Mix together plain Greek yogurt, berries and a dash of stevia for sweetness. What fruit can I eat on Keto?
Celery & carrots dipped in almond butter or guacamole is another good option!
If you are following the ketogenic diet plan to lose weight fast, make sure to print out this list on what foods are allowed during ketosis. So that you can refer back to it as needed. You will find all your answers here about best keto food list!
What fruit can I eat on Keto?
Strawberries are very low in carbohydrates, so they’re a great choice to use as your go-to keto snack.
Raspberries are also lower in carbs than many other fruits and berries out there! It’s OK to have one or two servings of these per day since they won’t take you out of ketosis. Just be sure to count the net carbs so that you don’t overdo it on fruit intake if weight loss is what you are trying to achieve with this diet plan.
Blueberries should only be enjoyed occasionally. Because their high sugar content could slow down weight loss progress if eaten too often. They’re still fine choices for snacks at 20 grams net carbs each (per 100 g serving). But you should avoid having more than one or two servings per day.
Watermelon is another great choice for satisfying your sweet tooth on the ketogenic diet plan, but only in moderation! It has just over 30 grams of net carbs each (per 100 g serving).Keep that in mind if you are trying to lose weight.
Cantaloupe should also be enjoyed occasionally since its high sugar content could slow down weight loss progress. It’s still fine to have this fruit as a snack once every few days though at 15 grams net carbs each (per 100 g serving). You can even combine some cantaloupe with fresh raspberries and/or blueberries along with unsweetened or cottage cheese for added protein and a yummy snack.
Avocados are also excellent choices for keto diet snacks since they’re low in carbs and high in healthy fats. Be sure to avoid those with added sugars, however!
Coconut oil is another good choice for healthy fats. It’s also versatile in the kitchen! You can make your own ketogenic cooking oil by mixing it with coconut or olive oils (use a ratio of about one to three, respectively). This will allow you to heat up the oil without burning it like other types may do over high temperatures.
Tomatoes are also a good choice for keto diet and you can enjoy them in many different ways. You can even use tomato paste to make your own keto-friendly sauces!
Peaches are another low carb fruit that you can use to satisfy your sweet tooth. You can even combine them with cream and butter for a delicious keto dessert!
Plums, grapes, blueberries (in small amounts) apples (in moderation), oranges (but only occasionally).
Bananas should be eliminated since they’re very high in carbs which could slow weight loss down significantly if eaten too often. They’re still fine as an occasional treat though at 25 grams net carbs each (per 100 g serving).
Watermelon should also be enjoyed sometimes but not daily due to its sugar content so eat it sparingly or avoid eating it altogether during initial stages of the ketogenic diet plan.
Canned fruit is also not recommended since it’s full of sugar. Cantaloupe should be enjoyed occasionally as well (15 grams net carbs per 100 g serving).
What vegetables can I eat on Keto?
Spinach is an excellent low carb vegetable option for keto dieters. One cup of raw spinach has just over one gram net carbs, so you can enjoy it without having to worry about taking out the calculator!
Cabbage is another low carb vegetable choice that can be used for salads or as a side dish. One cup of raw cabbage only has around three grams net carbs, so you can enjoy it without having to worry about taking out the calculator!
Cucumbers can be used as a yummy salad ingredient or as a side dish if you prefer. One cup of cucumber has just over five grams net carbs so stick to having only one cup per day or simply omit this vegetable from your daily intake altogether during the first few days of the plan.
Celery is another good choice but you should only eat one cup per day or simply omit this vegetable from your daily intake altogether during the first few days of the plan.
Eggplant is a very low carb food which makes it great for keto dieters to enjoy occasionally. You can even use eggplants in various dishes such as lasagna and stuffed bell peppers! One eggplant contains about four grams net carbs, so just be sure not to go overboard with how much you consume on any given day since it’s definitely an acquired taste that may take some getting used to at first.
Asparagus also doesn’t have too many carbohydrates which means they’re easy for most people trying to lose weight through the ketogenic diet. One cup of asparagus contains about five grams net carbs so just be sure not to go overboard with how much you consume on any given day since it’s definitely an acquired taste that may take some getting used to at first.
Onions are also great for keto dieters because they’re very low in carbohydrates which makes them easy for most people trying to lose weight through the ketogenic diet. They can even help lower your cholesterol levels, improve heart health and prevent cancer thanks to their anti-inflammatory properties! Just make sure you only eat one or two tablespoons per day (maximum) otherwise side effects such as bloating might start occurring more often than usual. For example, if eating too many onions causes your body to store more water than usual, you’ll want to cut back on how much you eat per day or simply avoid eating them altogether.
Garlic is also very low in carbs which makes it great for keto dieters! Just be sure not to go overboard with how much you consume on any given day since garlic can easily trigger side effects such as bloating and gas if eaten in excess. One serving of raw garlic contains around one gram net carb so keep this in mind when enjoying various dishes prepared with garlic during the first few weeks of your plan.
Mushrooms are another low carb food for keto dieters that can be enjoyed on a regular basis. One cup of raw mushrooms contains just over two grams net carbs so stick to having only one cup per day or simply omit this vegetable from your daily intake altogether during the first few days of the plan.
Other green veggies that are also great choices include broccoli, cauliflower and zucchini (both in small amounts). Just be sure not to have too much of these vegetables since they’re high in carbs compared to other types. Broccoli only has around five grams net carbs per 100 g serving while cauliflower has six grams net carbs per 100 g serving. Zucchini contains less than half a gram net carb each (per 100 g) but should still be eaten sparingly if trying to lose weight on the ketogenic diet.
Canned vegetables should also not be consumed too often on the ketogenic diet due to their higher carb content which isn’t appropriate for weight loss goals at such an early stage (one serving is around half a gram net carb).
What flour can I use on Keto?
Flour is an important ingredient of many food items. When you are following a ketogenic diet it is very important for you to make sure you are using the right type of flour. There is a range of different types of flour types that you can use in your keto diet.
This is a great choice for those on the ketogenic diet. Almond flour is made of blanched almonds and has no added sugar or preservatives. It makes an excellent substitute to regular flour but it must be baked at high temperature so as not to ruin its consistency and taste which can cause nausea in some people trying out this type of new diet plan.
Another good option that you have on your menu when on a gluten free / low carb lifestyle, coconut flour contains very few carbs and also provides many health benefits such as improved digestion, weight loss and increased energy levels. Coconut oil helps improve metabolism while fiber from coconuts keeps your digestive system healthy! You can use both white and brown varieties of coconut flour but make sure you don’t eat too much of this type every day since it can cause stomach problems if consumed in excess.
This is another excellent choice for those on a keto diet plan because vegetable flours are completely gluten free and contain very few carbs per serving. Vegetable flours are also rich in fiber which means they’re great for keeping your digestive system healthy while enjoying meals that taste delicious! If you want to bake with this ingredient then try using half whole wheat / all-purpose flour plus one-fourth or even just one-eighth of vegetable flour instead. Keep in mind, however, that most store bought low carb baking mixes usually contain sugar so always double check the ingredients list before buying anything.
This type of flour is also a great addition to your keto food list even though it’s not necessarily the healthiest option in terms of fiber content. Chia contains very few carbs but can be a bit difficult to bake with because this ingredient doesn’t contain any gluten and usually needs quite a lot more liquid than regular flours that you might have used in past recipes when on other types of diets.
Gluten Free Flour
Most store bought brands containing gluten free baking mixes are naturally low carb so they’re an excellent choice for enjoying tasty desserts while making sure you stick to your daily macros! Just remember never keep these ingredients around for longer than two weeks since stale baked goods made from them will likely cause unpleasant side effects such as bloating and nausea.
Oat Fiber Flour
Oat fiber is another great choice for those who are on a gluten free / carb conscious lifestyle. This type of flour contains very few carbs and usually doesn’t contain any sodium or sugar either! However, this ingredient does tend to make baked goods dry in texture so it’s best used when combined with other types of low carb flours such as almond flour instead.
What cheese can I eat on Keto?
Cheese is one of the most famous ingredients on keto diet foods list. It can be used to make some amazing low carb snacks and meals that will keep you satisfied for hours! However, not all cheeses are created equally so it’s important that you pay close attention when buying this ingredient in order to avoid unwanted carbs from cheese sources.
This type of cheese contains only 0.64 grams of net carbs per 100 gram serving and it’s particularly tasty on crackers, salads and even as a topping for your favorite keto desserts!
Brie is another excellent variety to enjoy with low carb snacks such as celery sticks and carrots or maybe even some cucumber slices. One small brie wedge contains only one gram of carbohydrate so you can eat this creamy cheese without worrying too much about those extra calories that might be affecting your weight loss progress on ketosis diets at the moment!
Feta is made from cow milk which means that it doesn’t contain any lactose or casein protein which makes this ingredient perfect for improving health while still enjoying your favorite meals and snacks! Furthermore, feta cheese contains only 0.73 grams of net carbs per 100 gram serving so it won’t take a significant chunk out of your daily macros when you choose to include this ingredient in your keto food list.
Although goat cheese is not one of the most popular varieties in western countries, it’s still considered a great option for anyone on keto. This type of cheese contains only 0.54 grams of net carbs per 100 gram serving which means you can enjoy this creamy ingredient without worrying about its carbohydrate content!
Similar to other types mentioned before, cheddar cheese is a high-fat and low-carb ingredient so it’s perfect for anyone on keto diets. This type of cheese contains 0.48 grams of carbs per 100 gram serving which means you can enjoy this delicious cheesy goodness without having to worry too much about your daily macros!
Low carb cheese lovers will definitely fall in love with this ingredient. Mozzarella is a great source of calcium and it’s also very tasty! Just one slice (28 grams) of mozzarella provides you with 17% RDA for calcium and only 0.88 grams of net carbs so its carbohydrate content isn’t too high compared to other types mentioned before on keto food list.
What alcohol is Keto?
Alcohol is another ingredient which you don’t need to worry much about when following keto diets. Even though alcohol in general contains lots of calories, there are many drinks that won’t affect your weight loss progress on low carb diets meaning you can enjoy them responsibly!
One shot (25ml) of whiskey contains 17 calories and 0.89 grams of carbohydrate which is pretty much negligible when you consider that your daily intake should be under 20-50g net carbs on keto diets!
This type of alcohol also has very few traces in its chemical composition so it’s definitely a great choice for anyone on keto. Just one shot (25ml) of tequila provides you with 21 calories, 0.44 grams of carbohydrate and some traces of potassium so it’s definitely a great drink to enjoy responsibly!
Similar to whiskey, vodka contains only 17 calories per shot but its carb content is slightly higher at 0.96 grams per 25ml serving. However, this amount of carbohydrates shouldn’t affect your daily macros and you can still enjoy a drink or two when on keto diets!
Similar to tequila, rum is another great drink for enjoying responsibly while on keto diets. Just one shot (25ml) of this type of alcohol contains 15 calories and only 0.93 grams of carbohydrate!
Can you drink coffee when you are on a Keto diet?
Coffee is definitely one of the most beloved beverages around the world and it really goes well with your daily keto diet! Although coffee contains caffeine which stimulates insulin secretion, this effect on blood sugar levels isn’t enough to affect weight loss progress on low carb diets.
Additionally, you can choose from many different types available since there are lots of flavored options out there these days! When you are following a keto diet then Coffee with unsweetened heavy cream or plain coffee is the best caffeinated beverage to choose in a keto diet.