What Can I Eat on a Keto Diet?

October 4, 2017

The ketogenic diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine.

Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term. - https://www.ruled.me/guide-keto-diet/#benefits-of-keto


A low-carb diet is low in carbohydrates, like sugary, pasta, rice and bread and filled with real foods and natural fats, proteins and veggies.


So what CAN I eat?



  • Butter or ghee

  • Avocados

  • Macadamia nuts

  • Coconut butter

  • Cocoa butter

  • Egg yolks

  • Coconut oil, olive oil, MCT oil, or avocado oil

  • Nuts and seeds or nut butter (choose fattier nuts like macadamia nuts or almonds)

  • Fatty fish


  • Beef, preferably fattier cuts like steak, veal, roast, ground beef, and stews.

  • Poultry, including chicken, quail, duck, turkey, and wild game—try to focus on the darker, fattier meats.

  • Pork, including pork loin, tenderloin, chops, ham, bacon, and ground.

  • Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish, and mahi-mahi.

  • Shellfish, including oysters, clams, crab, mussels, and lobster.

  • Organ meats, including heart, liver, tongue, kidney, and offal.

  • Eggs, including deviled, fried, scrambled, and boiled. Use the whole egg.

  • Lamb

  • Goat

Limited Carbs:

  • Kale

  • Spinach

  • Swiss chard

  • Bok choy

  • Lettuce

  • Radicchio

  • Brussels sprouts

  • Broccoli

  • Onions

  • Bell peppers

  • Asparagus

  • Kohlrabi

  • Celery

  • Cucumber

  • Zucchini

  • Spaghetti squash

  • Cauliflower

Very Limited Fruit:

  • Strawberries

  • Blueberries

  • Raspberries

  • Cherries

  • Cranberries

  • watermelon


  • Yellow mustard

  • Ketchup without added sugars (or sugar alcohols)

  • Mayonnaise (preferably made from cage-free eggs)

  • Horseradish

  • Hot sauces

  • Worcestershire sauce

  • Sauerkraut without added sugars

  • High-fat salad dressings with low or no added sugars


  • Full-fat yogurts

  • Mayonnaise

  • Heavy cream

  • Sour cream

  • Cottage cheese

  • Cream cheese

  • Hard cheeses like parmesan, swiss, feta, and cheddar

  • Soft cheese like brie, Monterrey jack, mozzarella, and bleu cheese


Share on Facebook
Share on Twitter
Please reload

Featured Posts

Squishy Thighs and Epiphanies

February 16, 2018

Please reload

Recent Posts

September 20, 2019

April 19, 2018

December 18, 2017

December 15, 2017

December 15, 2017

December 4, 2017

November 2, 2017

Please reload

Please reload

Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

Join my email list for occasional inspiration, recipes, and all things personal development.

  • Grey Instagram Icon
  • Grey Facebook Icon
  • Grey YouTube Icon
  • Grey Pinterest Icon