All about Keto Diet

Ketogenic diet foods – what to eat

Foods to eat on keto

In summary, eat real low-carb foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil. As a basic beginner’s rule, stick to foods with fewer than 5% carbs (numbers above).




Foods to avoid on a keto diet: bread, pasta, rice, potatoes, fruit, beer, soda, juice, candy

Here’s what you should not eat on a keto diet – foods full of sugar and starch. As you can see, these foods are much higher in carbs.



Keto diet drinks

Drink water, coffee, tea or the occasional glass of wine. More 


Disclaimer: This guide is for adults with health issues, including obesity, that could benefit from a keto diet. While the diet has proven benefits, it’s still controversial. There may be a need to adapt pre-existing medications. Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer

Full keto diet food list



    • Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier.

      But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis.


      A normal amount of meat is enough.

      Note that processed meats, like sausages, cold cuts and meat balls often contain added carbs. When in doubt look at the ingredients, aim for under 5% carbs. Top recipes 


Keto diet food list: fish

    • Fish and seafood – These are all good, especially fatty fish like salmon. However, avoid breading, as it contains carbs. If you can find wild-caught fish that’s probably the best.

      Top recipes 



    • Eggs – Eat them any way, e.g. boiled, fried in butter, scrambled or as omelets, whatever you want. Top keto egg recipes 

Buying organic or pastured eggs might be the healthiest option.

    • How many eggs can you eat, considering


    • ? Our advice is no more than 36 eggs, per day.
    •  But feel free to eat fewer if you prefer.



    • Natural fat, high-fat sauces – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add plenty of olive oil to salads etc. You can also eat delicious high-fat sauces including Bearnaise sauce etc., or garlic butter (recipes).Full guide to keto fats & sauces 
      Top 10 ways to eat more fat 

      Remember, don’t fear fat.


      On keto, fat is your friend. Why saturated fats are fine to eat 


Keto low-carb vegetables

    • Vegetables growing above ground. Fresh or frozen – either is fine. Choose vegetables growing above ground (here’s why), especially leafy and green items. Favorites include cauliflower, cabbage, avocado, broccoli and zucchini.

      Vegetables are a great and tasty way to eat good fat on keto. Fry them in butter and pour plenty of olive oil on your salad. Some even think of vegetables as a fat-delivery system. They also add more variety, flavor and color to your keto meals.

      Many people end up eating more vegetables than before when starting keto, as veggies replace the pasta, rice, potatoes etc. Full guide to keto low-carb vegetables 

Keto dairy

  • High-fat dairy – Butter is good, high-fat cheese is fine and high-fat yogurts can be had in moderation.

    Heavy cream is good for cooking.

    Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs), but you can use it sparingly in your coffee. Definitely avoid caffè latte (18 grams of carbs). Also avoid low-fat yogurts, especially as they often contain lots of added sugars.