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The keto craze is in full swing. Not only celebrities, but people everywhere are taking advantage of
the benefits that the keto diet can bring into your life. The myriad of health benefits can include but
are not limited to: treating migraines, increasing focus, treating epilepsy, fighting some types of
cancers, stabilizing hormones, building muscle, treating diabetes and of course, weight loss. The keto diet has been used by all types of people with a range of varying weight loss needs to lose weight and is by far the most popular and talked about weight loss diet today.
The Keto Food List below is a general overview of the best foods to eat to support a keto diet, with tips on which foods to avoid and how to get the most out of the foods you do eat. The food items listed below can be used individually or you can let them inspire you into making your own keto creations such as bacon wrapped brussels sprouts or blueberry cheesecake. Keto is one of the tastiest diets out there today and there is no shortage of delicious items such as those listed below to help you lose weight!
Organic meats that are free – range and grass fed are a great source of protein. It’s
important to bear in mind that protein should only make up about 30% of a ketogenic diet,
so protein is best consumed in moderation. Some types of meats are naturally higher in fats
than others. Bacon, eggs and sausages are especially great choices for a keto diet because
they are so high in fat. When choosing meat to support a keto diet, try to choose the fattier
cuts and stay away from lean meat. It’s also possible to get fattier cuts of fish and there are
types of nut butters which are also high in fat and protein, such as macadamia and almond
butter. Many types of protein pair nicely with cheese or a creamy sauce, so be sure to
compliment the type of protein you choose with other high fat ingredients.
- Shellfish: Clams, Lobster, Crab, Squid
- Nut Butters: Macadamia, Cashew, Almond
- Fish: Snapper, Trout, Salmon, Tuna, Flounder or Catfish
Vegetables and Fruits
On a keto diet, the general rule is that ‘above ground’ vegetables, in particular leafy greens
such as brussel sprouts, kale and spinach are best for ketosis. You can still eat other
vegetables on a keto diet, but it’s a good idea to eat more of the vegetables with the lowest
number of carbs. Fruits like raspberries and blackberries are ideal for the keto diet. Items
you can consume but should limit when you’re trying a keto diet include eggplants,
tomatoes, potatoes, bananas, parsnip and squash. There are so many great ways to include
fruits and vegetables in keto friendly recipes. A great idea for eating your leafy greens is to
place bacon and brussel sprouts together in the oven, which will result in a deliciously salty
and roasted flavour that is high in fat and low in carbs. Any type of low carb fruit, such as
raspberries, can be mixed with cream cheese to make a high fat, crust-less cheesecake for
- Bell Peppers
- Green Beans
- Mung Beans
- Honeydew Melon
Although water is the best drink for your body on any diet, the keto diet is full of great
options to keep you feeling hydrated and refreshed. Try flavouring water with blueberries,
lemon, lime, strawberries, oranges and other fruits. High fat milk drinks like coffee and hot
chocolate can also work as long as you focus on minimizing the level of carbs. Bulletproof
coffee is a Keto staple and can be made using a number of different ingredients including
cream, full fat milk, MCT oil and coconut oil. Tea is another great option and can help you to
feel fuller longer as well as boosting your metabolism. You could also try Kefir, which is
sometimes made with high fat milk and also helps to support your gut bacteria.
- Water (Flavoured with lemon, lime etc.)
- Coffee (Bulletproof coffee can enhance ketosis)
- Nut milks (Coconut, almond, cashew, macadamia)
- Some Wines
- Vegetable Juices
- Coconut Water
Dairy can be your best friend on a keto diet. It’s important to go for full – fat items instead of
skim or fat reduced. Generally, harder cheeses such as cheddar have fewer carbs than softer
cheeses. Cream cheese with carrot sticks is a great snack idea. Camembert cheese and
haloumi are also great high fat cheeses that you can easily turn into sides for your main dish.
When you’re on a keto diet, it’s a good idea to have high fat cheese nearby that you can mix
into other meals to keep them low carb. You can try taking full cream milk in your coffee and
adding thickened cream to milk drinks and desserts.
- Heavy Cream / Thickened Cream
- Mascarpone Cheese
- Cottage Cheese
- Cream Cheese
- Full Cream Milk
- Sour Cream
- High Fat Yoghurt
Nuts and Seeds
Many nuts are naturally high in fat and can be used in a keto diet. It’s also important to bear
in mind that nuts can also be quite high in calories, so make sure you’re using portion
control. A serving that fits comfortably in the palm of your hand is generally a healthy
serving size. Some types of seeds can also be keto friendly and are easy to add to your diet,
such as flaxseed which can be added into biscuits or crackers. Both nuts and seeds can be
blended into salads, main courses or sprinkled on top of deserts to increase your daily fat
- Brazil Nuts
- Pine Nuts
- Chia Seeds
- Sesame Seeds
- Pumpkin Seeds
- Sunflower Seeds
Fats and Oils
It’s a good idea to get your fats and oils from natural sources such as meats, nuts, coconut
oil and butter. MCT Oil is very popular in the keto community and often claims to boost or
speed along ketosis. Coconut oil can be used in a variety of different food types to increase
your fat intake. You can add it to fudge, sorbet, cupcakes and even in coffee. As well as being
high in fat, coconut oil is also high in calories, so make sure you’re using portion control.
Butter and oils such as olive, macadamia or avocado oil can be used for cooking or drizzled
on top of a salad to increase fat intake.
- Olive Oil
- Macadamia Oil
- MCT Oil
- Coconut Oil
- Grass – Fed Butter
- Avocado Oil
- Coconut Butter
- Cocoa Butter
Keto friendly accompaniments:
• Spices: Salt, Pepper, Rosemary, Thyme, Basil, Cilantro, Parsley, Cinnamon, Chilli and Cumin.
• Sauces: Ketchup, Mustard, Hot Sauce, Mayonnaise, Horseradish, Ranch and Caesar Dressing, Vinaigrette, Siriacha, Soy Sauce, Sambal Oelek, Low-Carb Marinara
• Sweeteners: Sucralose, Stevia and Monk Fruit.
Foods to avoid on the keto diet include breads, pasta, highly processed foods, sugary foods, soft
drinks, potatoes, oats, pastries, beer, rice, candy and ice cream.
Which items have helped you on your keto diet? What are some of your favourite keto recipes?
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