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Complete Keto Diet Food List: What to Eat and Avoid

|Complete Keto Diet Food List: What to Eat and Avoid

I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices. The KetoDiet approach is simple: It's about following a low-carb diet where the focus is on eating real food, not just food low in carbs.

To help you stick with the diet, I've also created several FREE meal plans including some that are dairy-free and sweetener-free - check them out!

For your convenience, you can also download a PDF version of this list here!

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What to Eat and What to Avoid

In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious limitation of net carb content in foods, it is also recommended to avoid processed food and any food that may contain preservatives and colourings.

KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle.

Below is a list of the most common low-carb foods recommended for the ketogenic diet. If you get my iPad app, you'll be able to search through thousands of foods included in the KetoDiet database.

EAT Freely

Grass-fed and wild animal sources

  • grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces)
  • offal, grass-fed (liver, heart, kidneys and other organ meats)

Healthy fats

  • saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil)
  • monounsaturated (avocado, macadamia and olive oil)
  • polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)
  • You can find a complete guide to fats & oils in my post here. (which to use for cold use, which for high-heat cooking and which to avoid)

Non-starchy vegetables

  • leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
  • some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
  • celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots

Fruits

  • avocado

Beverages and Condiments


Eat Occasionally

Vegetables, Mushrooms and Fruits

  • some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
  • nightshades (eggplant, tomatoes, peppers)
  • some root vegetables (parsley root), spring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin)
  • sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
  • berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)
  • coconut, rhubarb, olives

Grain-fed animal sources and full-fat Dairy

  • beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6s!)
  • dairy products (plain full-fat yogurt, cottage cheese, cream, sour cream, cheese) - avoid products labeled "low-fat", most of them are packed with sugar and starch and have little sating effect
  • bacon - beware of preservatives and added starches (nitrates are acceptable if you eat enough antioxidants)

Nuts and seeds

  • macadamia nuts (very low in carbs, high in omega 3s)
  • pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds
  • brazil nuts (beware of very high level of selenium - don't eat too many of them!)

Fermented soy products

  • if eaten, only non GMO and fermented soy products (Natto, Tempeh, soy sauce or paleo-friendly coconut aminos)
  • Edamame (green soy beans), black soybeans - unprocessed

Condiments

  • healthy "zero-carb" sweeteners (Stevia, Swerve, Erythritol, etc.)
  • thickeners: arrowroot powder, xanthan gum (keep in mind xanthan gum is not paleo-friendly - some people following the paleo diet use it, as you only need a very little amount)
  • sugar-free tomato products (puree, passata, ketchup)
  • cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder
  • beware of sugar-free chewing gums and mints - some of them have carbs

Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates - depends on your daily carb limit

  • root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
  • watermelon, Cantaloupe / Galia / Honeydew melons
  • pistachio and cashew nuts, chestnuts
  • Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)

Alcohol

  • dry red wine, dry white wine, spirits (unsweetened) - avoid for weight loss, only for weight maintenance

AVOID Completely: Food rich in carbohydrates, factory-farmed meat and processed foods

1) All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks)

2) Factory-farmed pork and fish are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs, avoid fish high in mercury.

3) Processed foods containing carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don't have to be labeled!), wheat gluten

4) Artificial sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.) - these may cause cravings and other issues

5) Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.

6) "Low-fat", "low-carb" and "zero-carb" products (Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc.)

7) Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, from all the diary products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs.

8) Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) - you can try my healthier versions of popular cocktails and drinks.

9) Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc.) if eaten in large quantities.

10) Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn't eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make my own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin)

And here is everything in a nutshell...

|Complete Keto Diet Food List: What to Eat and Avoid

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  • 3 free diet plans to help you kickstart your diet, lose weight and get healthy
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Net Carbs in commonly used recommended foods

Animal products
Source Net Carbs (grams) Serving size
meat and fish 0 150 g / 5.3 oz
organ meats, liver (average) 3 150 g / 5.3 oz
prawns (cooked) 1.4 150 g / 5.3 oz
eggs 0.7 piece, large
cream (full-fat) 1.6 ¼ cup, 60 ml / 2 fl oz
butter 0 1 tbsp
cheese (hard) 0.4 30 g / 1 oz
cream cheese (full-fat) 1.6 ¼ cup, 50 g / 1.75 oz


Vegetables
Source Net Carbs (grams) Serving size
lettuce (sliced, average) 0.5 1 cup, 50 g / 1.75 oz
swiss chard, sliced 0.8 1 cup, 35 g / 1.25 oz
collard greens, sliced 0.8 1 cup, 35 g / 1.25 oz
bok choy, sliced 0.8 1 cup, 70 g / 2.4 oz
asparagus 2.7 150 g / 5.3 oz
green beans 6.4 150 g / 5.3 oz
summer squash (zucchini / courgette) 3.2 150 g / 5.3 oz
winter squash (pumpkin) 9 150 g / 5.3 oz
cucumber 2.2 150 g / 5.3 oz
spinach, cooked 1.2 ½ cup, 90 g / 3.2 oz
kale (Italian dark-leaf) 2.1 150 g / 5.3 oz
kale (curly) 5.4 150 g / 5.3 oz
savoy cabbage 4.5 150 g / 5.3 oz
cabbage (white) 5 150 g / 5.3 oz
cabbage (red) 7.9 150 g / 5.3 oz
celery stalk 1.6 3 medium, 120 g / 4.2 oz
peppers (green) 3.5 piece, 120 g / 4.2 oz
peppers (red) 4.7 piece, 120 g / 4.2 oz
tomatoes, chopped 4.8 1 cup, 180 g / 6.3 oz
eggplant (aubergine) 3.5 150 g / 5.3 oz
broccoli, chopped 6.1 150 g / 5.3 oz
cauliflower 4.5 150 g / 5.3 oz
mushrooms, white 3.4 150 g / 5.3 oz
mushrooms, brown 5.6 150 g / 5.3 oz
onion, white (sliced) 2.2 ¼ cup, 40 g / 1.4 oz
garlic 0.9 1 clove


Fruit
Source Net Carbs (grams) Serving size
strawberries, sliced 4.7 ½ cup, 85 g / 2.9 oz
raspberries 3.3 ½ cup, 62 g / 2.2 oz
blackberries 3.1 ½ cup, 72 g / 2.5 oz
blueberries 8.9 ½ cup, 74 g / 2.6 oz
avocado 3.7 piece, average (200 g / 7 oz)


Nuts & Seeds
Source Net Carbs (grams) Serving size
macadamia nuts 1.5 30 g / 1 oz
almonds 2.7 30 g / 1 oz
pecans 1.2 30 g / 1 oz
hazelnuts 2 30 g / 1 oz
walnuts 2 30 g / 1 oz
cashew nuts 7.6 30 g / 1 oz
pumpkin seeds 1.3 30 g / 1 oz
sunflower seeds 3.2 30 g / 1 oz
tahini (unsweetened sesame paste) 1.8 1 tbsp
chia seeds 0.4 1 tbsp
pistachio nuts 4.9 30 g / 1 oz


Condiments & Other
Source Net Carbs (grams) Serving size
almond milk (unsweetened) 0.3 ¼ cup, 60 ml / 2 fl oz
coconut milk 1.6 ¼ cup, 60 ml / 2 fl oz
coconut milk (creamed) 2.7 ¼ cup, 60 ml / 2 fl oz
olives 0.2 30 g / 1 oz
sauerkraut (solids only) 0.5 ¼ cup, 35 g / 1.25 oz
mustard 0.7 1 tbsp
tomato puree 5.7 1 tbsp
apple cider vinegar 0.1 1 tbsp
coconut aminos 1 1 tbsp
dark chocolate (85%) 5.7 30 g / 1 oz
coconut flour 3.2 ¼ cup, 30 g / 1 oz
almond flour 2.2 ¼ cup, 25 g / 0.9 oz
flax meal 0.6 ¼ cup, 38 g / 1.3 oz
psillium hush powder 1.4 ¼ cup, 16 g / 0.6 oz
Erythritol 0.5 1 tbsp
stevia (drops) < 0.1 ¼ tsp
wine (red, dry) 6 1 glass / 5 fl oz
wine (white, dry) 6 1 glass / 5 fl oz
spirits (sugar-free, ~ 40% vol) 0 1 jigger / 1.5 fl oz


Low-carb / paleo / primal sources of your daily protein

Protein is not found just in meats. There are many meat-free and plant-based sources of protein! The more fat the meat contains, the less protein is usually has.

Meat, Fish and Seafood
Source Grams of protein Serving size
turkey / chicken breast 37 150 g / 5.3 oz
chicken thighs 29 150 g / 5.3 oz
beef, lean steak 31 150 g / 5.3 oz
beef steak, ribeye 28 150 g / 5.3 oz
pork loin (chops) 31 150 g / 5.3 oz
venison steak 32 150 g / 5.3 oz
lamb chops 28 150 g / 5.3 oz
duck (meat only) 30 150 g / 5.3 oz
duck (meat and skin) 17 150 g / 5.3 oz
bacon 12 3 slices / 90 g / 3.2 oz
chorizo salami 22 90 g / 3.2 oz
salmon 32 150 g / 5.3 oz
tuna 37 150 g / 5.3 oz
cod 27 150 g / 5.3 oz
sardines 30 150 g / 5.3 oz
mackerel 28 150 g / 5.3 oz
sea bass 28 150 g / 5.3 oz
sea bream 36 150 g / 5.3 oz
prawns, shrimps, mussels, clams 22 150 g / 5.3 oz
octopus 19 150 g / 5.3 oz
squid / calamari 23 150 g / 5.3 oz
lobster 25 150 g / 5.3 oz
gelatine 6 1 tbsp

For vegetarian options, these are the main sources of protein:

Eggs and Dairy
Source Grams of protein Serving size
eggs, chicken 6.3 piece, large
eggs, duck 9 piece, large
cream (heavy whipping) 1.1 ¼ cup
cream (soured) 1.2 ¼ cup
cream cheese 3.5 ¼ cup
hard full-fat cheese (e.g. cheddar) 14.2 60 g / 2 oz
mozzarella 13.8 60 g / 2 oz
feta 8.1 60 g / 2 oz
mascarpone 3.6 ¼ cup
ricotta 6.9 ¼ cup

You can always boost your protein intake with high-quality whey protein powders. There is a good overview of other protein powders here (includes vegan options).

Apart from legumes (peanuts, chickpeas, lentils, etc.) and quinoa, which are not a part of the paleo diet, these are the main sources of protein for vegan-friendly diets:

Nuts and seeds
Source Grams of protein Serving size
almonds 6 30 g / 1 oz
walnuts 4.3 30 g / 1 oz
pecans 2.6 30 g / 1 oz
hazelnuts 4.2 30 g / 1 oz
macadamia nuts 2.2 30 g / 1 oz
cashew nuts 5.2 30 g / 1 oz
pistachio nuts 5.7 30 g / 1 oz
brazil nuts 4.1 30 g / 1 oz
pine nuts 3.9 30 g / 1 oz
pumpkin seeds 8.6 30 g / 1 oz
sunflower seeds 5.9 30 g / 1 oz
sesame seeds / tahini paste 5 30 g / 1 oz
Vegetables, fruits and other
Source Grams of protein Serving size
broccoli 2.6 1 cup, chopped
broccoli raab 1.3 1 cup
sugar-snap peas 1.7 1 cup
green beans 1.8 1 cup
bean sprouts 1.5 1 cup
spinach 5.3 1 cup, cooked
kale 2.2 1 cup
artichoke 4.2 medium piece
asparagus 2.9 1 cup
cauliflower 2.1 1 cup, chopped
mushrooms, average 1-2.5 1 cup, sliced
coconut 1 ¼ cup, shredded
coconut milk 1.1 ¼ cup
avocado 4 piece, average
tempeh (fermented soy - paleo if non-GMO) 7.7 ¼ cup
sun-dried tomatoes 1.4 ¼ cup
seaweed (e.g. wakame) 10 1 cup

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (224)

Hi! I'm having a serious health condition that is forces me to eat a very restricted vegan ketogenic diet (so, no meat, milk, cheese, butter etc.) Do you have a meal plan for that? How to calculate what I eat in each recipe?
Really, any suggestions on how to get this through is much than welcomed...

Reply

Hi Ana, I have to admit it's difficult to follow a vegan keto diet and I don't have a meal plan for it but you can find all vegan recipes here (use the filtering tool on top to select your preferences): https://ketodietapp.com/Blog/category/Recipes
I think it may be better is you use protein powder (this one is vegan): ketodietapp.com/.../product-review-and-giveaway-nuzest

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Thank you so much for this! I will keep all this in mind. I have been on a low carb diet for the past month, but have a diet whey protein shake every morning.
I do eat cashew nuts every day though.
I try and log everything I eat but haven't done that very well. I update my blog as often as I remember, I am always looking for new ideas to help me with my weight loss. I know my apatite is now changing and I am craving heather foods.
I will soon try and work my way fully to a Keto diet but the slow change is helping I think

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Thanks for this wealth of information, , I've just screen shot all of f it so have it on Ipad when I travelSmile

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I don't see anything about fruit juices for beverages. Please advise?

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Hi Tracy, apart from fresh lemon and lime juice, I'd avoid fruit juices on a keto diet.

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If using precooked bacon in your recipes how should the conversion bbe calculated? Ty!

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Hi Pam, from nutritional perspective, you will need to check the label (fat and protein content may vary per 100 g in raw vs cooked bacon). If you have cooked sliced bacon, I'd just use a slice for slice.

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Is this amount of high fat going to be bad for the heart?  I'm healthy, but need to lose 6 lbs and more importantly need to drastically reduce the control sugar has over my life. I'm afraid of eating that much fat for fear of heart disease or gaining weight. But I really need to get rid of my sugar addiction.

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Hi Mindy, it's a myth that a keto, high-fat diet is bad for the heart but it's a good idea to keep an eye on your fat intake if you want to lose weight. There are plenty of resources that explain this in detail - have a look at this post: ketodietapp.com/.../how-much-fat-on-a-ketogenic-diet

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Hi Martina,
one question: what could I eat/use instead of avocado? I notice all of you love avocado, but I try it now for the first time (I tried twice)and I don't like it, how it tastes (maybe the ones that arrived here are not so good, I don't know). Any suggestion for me?
Thanks a lot!

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Hi Simona, you could try full-fat cheese instead. It depends on the recipe (e.g. cheese instead of avocado in salads). From nutritional perspective, if used as a snack, you could try macadamia nuts. I hope this helps!

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Any thoughts on raw goat milk products (yogurt, kefir, cheese) and goat meat?

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Hi Paula, apart from milk, all raw full-fat dairy products are allowed (unless you follow a dairy-free keto/paleo approach).

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my current whey protein isolate is 90% pure / 10% soy lecithin. is this a huge concern? why should i avoid the soy lecithin?

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Due to phytoestrogens found in soy, I avoid soy for health reasons. It doesn't mean you have to avoid it completely (e.g. a small amount of soy lecithin in dark chocolate is ok) but 10% seems like a lot. It won't affect ketosis or weight loss but I would personally avoid soy.

Reply

I try to understand the kito   but  whats about the calories  im 167 kg  and 186 cm  i want to try the kito but whags about the ammount of grams  of proten and fat ?

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Hi, you can use this tool to calculate your macros: https://ketodietapp.com/Blog/page/KetoDiet-Buddy

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I can't seem to consume enough fat calories.  I'm too full.  The last week my macros have been: 1000-1200cal, 50-80g fat, 25-30g prot, 20-24 net carb.  [I am transitioning to keto diet over 2-3wks.]. I'm having a hard time cutting out my evening drink...it helps me sleep.  I want to be rid of it completely!  I know I can't be true keto with it and I don't want to depend on it.

Reply

I think it's fine if you just started following the diet. It's common not to feel hungry and eat less. What you describe looks like intermittent fasting: ketodietapp.com/.../Complete-Guide-to-Intermittent-Fasting
You can have a glass (ideally dry wine) as long as it doesn't affect your progress. If your aim is to lose weight, alcohol is better avoided but it's fine for weight maintenance.

Reply

Why on earth is it forbidden to eat beans? Legumes in general?
Please can you explain that backed up by some proof ?
Thanks

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Most legumes are too high in carbs for a keto diet - apart from peanuts that are low in carbs but I avoid them because I follow a paleo/primal approach. Legumes contain lectins and phytates which makes them hard to digest (this can be minimised by soaking).  

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Hi I have a question
I am a lacto-vegetarian so I don´t eat eggs. I have been using Organic non-gmo tofu as non-carb protein. Would you think that is ok? Also cheeses, nuts (fats and proteins) and coconut oil, olive oil for fats.
look forward to your feedback
thanks

Reply

Hi Caroline, I think there are better options than tofu (it may be non-gmo but it still has an effect on our hormone system). Soy contains phytoestrogens, which mimic estrogens and can lead to severe hormone imbalance potentially leading to infertility and an increased risk of cancer. You could try whey protein powder or plant-based protein powder like this one: ketodietapp.com/.../product-review-and-giveaway-nuzest

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Are there any restaurants that have lunch and dinner menus that are keto friendly?

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I have some tips for restaurants/ eating out: ketodietapp.com/.../Ketogenic-Diet-FAQ-All-You-Need-to-Know (only general, not restaurant-specific tips but may help).

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I'm kinda new to this diet and don't see my nutritionist for a week and can't contact her and I'm getting really bad anxiety about this right now. I've just eaten around 200g of maasdam and nimbim cheese in one sitting (during my lunch) I feel sick and like shit and I just need to know how badly that will impair my diet/ progress. Would be so good to have a response, thank you!

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Hi Anna, if this doesn't happen often, it won't have a significant impact on your progress - you may just feel unwell. I think that in the long term it may be better for you to avoid foods that you crave or tend to overeat (cheese, nuts, ... this is different for everyone). I hope this helps!

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Hi. I'm a newbie, and looking to replace rice with my dinner, what are some alternatives?? Also, is udon noodles okay to have with dinner?
Are you allowed some cheat foods? If so how often? I mainly stick to the above table, but being tired from work 12hr days, I often eat a pre cooked meal with rice for dinner. Ie. Chicken curry with rice, Thai chicken stir fry with rice? Just looking for some tips if I could Smile)

Reply

Hi Catherine, you can try shirataki rice: http://amzn.to/2dh40Zn
or cauliflower rice (here are my recipes using cauli-rice): ketodietapp.com/.../tagCauliRice&title=Cauli-Rice
Udon noodles are not suitable for a low-carb diet but you can try shirataki noodles (http://amzn.to/2coO5uO) or kelp noodles (http://amzn.to/2coNbhI).
To answer your question about cheat meals: ketodietapp.com/.../Ketogenic-Diet-FAQ-All-You-Need-to-Know
I hope this helps! Smile

Reply

Thank you so much. All the work you put in is so appreciated.

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Can I eat apple, if so always or occasionally or rarely??

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Not on a keto diet and when you are trying to lose weight. The carb limit is usually 20-30 g net carbs (or sometimes even less). You could (occasionally) have a small apple on a low-moderate carbohydrate diet, if you are maintaining your weight.

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Hi, I have a few intolotences and allergies, one of them being dairy, can I stubstitue for soya? Soya butter?
Also, you mention below to stay clear from peanut butter what what about cashew butter and sunflower seed butter / pumpkin butter?

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Cashew butter is too high in carbs but if you like the flavour, you can make this nut butter that contains cashews: ketodietapp.com/.../Almond-Cashew-Butter
Sunbutter and pumpkin butter are both great options too - here's my recipe for sunbutter: ketodietapp.com/.../how-to-make-sunbutter
Regarding your question about soya, please, see my comment below.

Reply

Hi,
Very new to this diet, i have quite a lot is allergies and intolotences, one of them being dairy, Can I substitute with soya?

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I would avoid soya. Apart from fermented organic products, most soya products are heavily processed and have several negative health implications. You could use other alternatives such as coconut milk instead of cream - or in salads you could use avocado and eggs instead of cheese.

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Hey! Good information but what's wrong with peanut butter or peanut cream, mine hast just 2 grams of carbs and 1 is fiber, should I avoid it?

Reply

Hi Elle, this depends whether or not you eat legumes. Apart from following a low-carb approach, I follow a primal/ paleo approach and don't include peanuts because there are more benefits when you avoid them. Legumes contain "anti-nutrients", may cause digestive issues and have been linked to autoimmune diseases (I have Hashimoto's so I avoid them).

Reply

Is butternut squash ok?
mom from toronto

Reply

Butternut squash is relatively low in carbs (about 10 grams of net carbs per 100 g/ 3.5 oz) but I'd only use it as an addition to meals (not as a complete meal or a side).

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Is spaghetti squash okay.

Reply

Yes it is in moderation - it's a type of squash Smile

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That is most if not all i eat. Nooooooooooooooooo. But my friends say it works and i NEED to lose weight.

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Hi was wondering if protein bars made with whey and egg whites with Coconut oil or MTC Oil is OK to use and just actually count the net carbs . Of course the bars have eutheroyl and or stevia for the sweetner and these bars have no more than 4-5 ingredients like newest paleo bars from Julian bakery also when is best time of day to check keytones with urine to see if in fat burning mode and how many times a day do you recommend doing this? For some reason it NEVER Changes no matter what saying not EVER IN ketatosis so I am so giving up thanks

Reply

Hi Jen, whey protein isolate is suitable - but be careful about whey concentrate that is typically too high in carbs. I haven't tried these bars but I'd generally be careful - there is a lot of mislabeling involved when it comes to low-carb products.
When it comes to measuring ketones, you can measure in the morning or evening - just make sure you keep it consistent. Do not compare AM levels to PM levels because they will be different as ketone levels naturally fluctuate during the day. Here is more information about measuring ketone levels: ketodietapp.com/.../Ketosis-Measuring-Ketones Don't get discouraged. There is a lot of misinformation out there and ketone levels are not as important as you may think: ketodietapp.com/.../do-ketones-matter

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Are apples and kiwi ok?

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Hi Stephanie, I'm afraid these are not suitable for a keto diet. They may be ok for a low/moderate carbohydrate diet if you have small amounts (such as 1/2 apple or 1 small kiwi).

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Is sugar free jello OK to eat freely?

Reply

I think it uses artificial sweeteners and colours? I'd personally avoid it. You can make your own using gelatin powder and blended berries + stevia or erythritol Smile

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Have hit a standstill after the first 6 pounds, so am hopeful your site will have me start moving downward again!

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Great level of detail - thank you! I'm just starting on this way of eating, very helpful!

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Why is there only "net carbs" listed and not "total carbs"?

Reply

Yes, I only listed "net" carbs. Here's more info about total carb count in foods and more: ketodietapp.com/.../Total-Carbs-or-Net-Carbs-What-Really-Counts

Reply

WOW, so finely elaborated. Thank you beautiful lady. Have a lovely day Smile

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Thank you for your kind words Karen!

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Hi,
Just wondering about milk or cream with some dextrose added for stability. Would it affect your ketosis? I've noticed a lot of full fat creams having this "special" added ingredient.

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Thanks for bringing this to my attention. I haven't seen cream products with added dextrose in the UK but if I did, I would personally avoid them. Dextrose increases blood sugar and can affect ketosis. If you can find pure full-fat/ heavy cream, it would be much better.

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Mike- You are eating WAY too much protein. You need only .7-.8g of protein per kg of body weight. More than that can actually raise blood glucose levels because the protein is converted into blood glucose via the upregulation of the hormone mTOR (you can google this). Cut protein intake significantly and eat enough healthy fat in order to be satiated without going your daily caloric requirement. Learn to love organ meats and fatty cuts of grass-fed  and organic meats. Make familiar snack foods paleo like flax crackers, almond butter, liver paté instead of dip.
You should feel yourself becoming ketogenic if you make these macromolecular adjustments. It is best to maintain a caloric deficit (though calories are not the best way of understanding energy, they're the metric we have).
Read the book "Primal Body, Primal Mind" for tips on how you may be experiencing a hormonal or nutrient imbalance making you resistant to weight loss. The book recommends useful supplements and was an indispensable resource for me.  
Don't forget about the importance of exercise (try exercising at the end of the day to avoid adding to hormonal stress on the body). CrossFit is a great program. Be varied and dynamic in your exercise approach.  
Best of luck!

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Hi Shannon, I think the comment was meant to go to Mike (see below). Not necessarily, it seems that Mike actually used the calculator that goes by Volek & Phinney's recommendations): https://ketodietapp.com/Blog/page/KetoDiet-Buddy
Also, this is a great post discussing the effect of protein on gluconeogenesis and ketosis: ketogains.com/.../ I don't think that in his case, protein is the culprit.

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I started the diet 3 weeks ago. My body fat is currently 24%. I want to lose about 10% of it at least. So far, nothing. I am probably doing something wrong. Possibly too little fat. I used the calculator and I am aiming for 20g carbs, 100g protein and 130g of fat. I am trying to add fat to the diet. I am getting carbs via veggies and coconut water which I use to make whey protein shake. I think I am good with the protein amount. Fat....not so much. I hate coffee and never drank it in my life. So, I am not doing the Keto coffee with butter and coconut oil. I am doing omelette with avocado, coconut oil and cheese each morning. I don't care for bacon either (yes, there is one human alive who doesn't like bacon). How else can I incorporate more fat? I do snack on Macadamia, almonds daily. Any suggestions? Also how much fat in a tablespoon of butter and coconut oil? If I must, I will break down and start drinking coffee(gulp...) This is very important to me because I have lots of visceral fat and I want to lose it. Thanks.

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Hi Mike, check out this post: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes I think it may help if you avoid snacking, and instead, eat bigger portions for your main meals.

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Hi and thank you  everyone I'm just starting  the Keto diet I have 30lb to lose
I also have epilipsy  I will not stop my med  but maybe it will help me feel better .

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Hello Sona, was wondering how the diet is going

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Hi, Great site.
why are olives on the "occasional" list?
Do you not recommend seltzer water?
thanks.

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Hi Adam, the line between "occasional" and "freely" is not strictly determined and depends on the amounts. Yes, seltzer water is fine occasionally (or even freely if we are considering just the "keto perspective"). For most of your water intake, I recommend still water.

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Is Isopure protein powder ok on Keto diet?

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I'm not familiar with this brand and I'm not sure which sweeteners and flavour enhancements they are using for the flavoured product range (it's hard to find this information in their website). I've seen that the vanilla one uses sucralose which I personally avoid.

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My gal has mitochondrial disease and started kd diet 4yrs ago to address epilepsy but til today it still didnt work completely

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this is s good!!!

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Avocado oil makes fantastic mayo I'm told by many people over on the keto subreddits. They all swear by it.

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I see that you have refined oils like sunflower and safflower. What about expeller pressed organic in these oils? I make my own mayo and use the safflower that is organic expeller pressed. I just don't like it with olive oil.

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Unrefined/ cold-pressed sunflower oil is ok for cold use because it's high in MUFA so you can use it for making mayo. High-linoleic safflower oil is high in omega 6 (almost 80% PUFA) so I wouldn't recommend it. Have you tried walnut oil? Walnut oil tastes neutral and it's my favourite oil for making mayo.

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I have been loyally following a ketogenic diet for more than 2 weeks now, and cannot achieve any significant ketones in my urine.  Any suggestions why not?
My husband is also dieting, and hits moderate ketones.  I am lucky to hit small...usually I'm trace.  I look to the indicator for encouragement to stick with it, but am unsuccessful.
What am I doing wrong?

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Hi Lisa, there are several factors that affect ketone levels. If your goal is to lose weight, you don't need to aim for high ketones: ketodietapp.com/.../do-ketones-matter
Unless you have any issues with energy levels, you don't need to have high ketone readings.
You may also want to check out this post at Keto Gains that focuses on protein intake, gluconeogenesis and ketone levels: ketogains.com/.../

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Hello,
Great food list. How do I find out how much net carbs or grams of protein to eat daily?
Thank you.

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Hi Rosa, here's a tool that will help you set your macros: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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Hey,
I am very new to the keto diet and I am wondering how much of everything I should eat for my height and weight. So far i am just making sure I only eat foods on the list but have no idea If I am eating enough of certain things.
Thanks.

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Hi Michelle, please, use our keto calculator to set your macros: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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Hello Martina,
I have read many articles that state the same as you write...Eat when you are hungry but what I don't understand is when your appetite decreases and you may only feel like eating a couple of times in a day, how can you consume all your required carbs, proteins and fats? I find that if my body doesn't desire 3 meals during the day, which happens with this way of eating, that it is impossible to eat all my daily food requirements. Thanks you, Cindy

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You dont need ketones in urine, only in blood. If you have ketones in urine it means that body and brain dont use them. If you eat moderate protein and high fat diet and you can stay mentaly focused you are in ketosis

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I have CAD and heart disease and I'm considering doing the keto diet. Just trying to get some information since I'm very new to this. I will be switching from a low fat, almost no sugar diet to it sounds like a high fat, low carb no sugar diet. Is this recommended for people with heart disease? Thanks!

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Hi Debra, make sure you consult any change in your diet with your doctor. If you need professional advice, have a look at this list of keto experts: http://ketodietapp.com/Blog/page/low-carb-experts

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Hi Martina, I just started researching Ketogenic dieting and I must tell you that your blog is easily the best I encountered. Thanks for all the info.
I had started really working on losing fat using HIIT Cardio and once a week X-Force weight training (negative training) in September of last year. I lost about 23 lbs by Jan 1, 2016. I hadn't lost anymore since then. The Tanita scale I use says my muscle mass is growing but body fat is stuck around 23%. I have seen amazing changes in my physique despite hitting this wall. So, I am interested in Ketogenic diet. Already I don't eat much in terms of carbs. My main carbs come from coconut water I use to mix with Whey Protein. (i love the taste and I can't substitute water for coconut water as I hate the taste) I get about 45 grams of carbs. Rest of my diet is protein. I do have a lot of belly fat still. I know you say to not use Almond milk. I found one brand called "So Delicous". It is dairy free, carrageenan free and has <1 g of carbs in 1 cup of almond milk.
My question is can I use this almond milk instead of coconut water with my whey protein. I do not want to use regular water. Thanks for your time. I am sure I will have lots more questions as I get into this diet which I had started some today.

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Hi Mike, could it be that your fat intake is too low? You mentioned that you are eating carbs and protein but didn't mention fat which is an essential macronutrient on a keto diet (it's a high-fat diet). Yes, unsweetened almond milk is suitable for a keto diet. Have you considered using coconut milk like Aroy-D? Unlike canned coconut milk, carton Aroy-D stays liquid and tastes great. Here's more about the keto diet: http://ketodietapp.com/Blog/page/Start-Here

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Hi Martina,
Thanks for the response. I will look into your recommendations. Yes, I am eating more fat now. I start off with cheese omelette each morning. I use coconut oil, Kerrygold butter, Avocado oil  liberally. I stopped eating chicken breast and added chicken thighs. I have had no trace of ketones yet in the urine test.
One thing that is killing me not being able to eat fruit. I love raspberries and sweet cherries. Are they bad carb wise?
Thanks,
Mike

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I think that if you can keep the berries at 1/2-1 cup only, you can have them too. I wouldn't worry too much about urine ketones - here's why: ketodietapp.com/.../Ketosis-Measuring-Ketones
Also, have a look at this post - you may find more answers: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes

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I'm confused on the carrageenan. I know there's some disputed reports about affects on cancer, but does it affect the keto diet? I drink unsweetened almond milk and it's quite difficult to find brands without carrageenan Frown

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Hi Aaron, that's right, it has no effect on ketosis. The reason I exclude it from the recommended foods list is because I follow a keto & paleo approach, more is explained in this post: https://ketodietapp.com/Blog/page/Start-Here). I hope this helps!

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I'm starting the keto diet and wanted to know if it's OK to have beets and beet juice.  I don't see them on any list, but I have them every day.
Thanks for all the info!

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Hi Becky, I would avoid all juices. They are a source of carbs which are very limited on a keto diet. Beet greens are low in carbs and beets are moderate in carbs. You could have a small amount of beets provided they fit in your carbohydrate target.

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I am 28 years old, 5'11, and I have been weightlifting for 15 years and dieting with various diets for 9 years. I've started this diet to reduce blood sugar levels, reduce "grain brain" symptoms, prevent "leaky gut syndrome", lower blood pressure, and increase testosterone levels.
Using organic foods with this ketogenic diet has really stopped my inflammation of joints, lowered my body fat/weight, lowered my blood pressure from 180/120 to 126/84, and increases my strength pound per pound. I eat more calories with this diet and look slimmer than when I eat carbs.
This is truly a miracle diet. And I have only been on this diet for 5 WEEKS
Look, I'm no weakling, one year ago I've bench pressed 375-lbs at 185-lbs of bodyweight on a high carbohydrate low fat standard diet!
and I am greatly gaining strength back to 375-lbs on benchpress (currently 295 max), and I am stronger in curls and my cardio is back to when I was running 12 miles an hour for 1 mile with no breaks! and ALL THIS!!
Yet... I am weighing 174-lbs on this diet, healed my MCL completely on my right knee, glowing skin, 6-packs shown more defined, very cut and SWOLE, and reduced my brain fog dramatically. and the best part... More energy even though I'm running on KETONES!!!!
(Scientists need more studies on ketones vs carbs! Don't Carbs give more energy than ketones)
There is only one thing to say about this diet  THIS is a miracle diet for anyone.
PLEASE PLEASE PLEASE GIVE THIS DIET A GO!
{ Buying meats and fresh veggies, is a bit pricey compared to grains! Smile }
Great blog BTW MARTINA...

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Thank you Null, and well done!

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I am a type II diabetic currently using metformin and insulin.  The low carb aspect of this diet could eventually reduce or eliminate the necessity of these drugs.  My question: Should I 'wade' into this diet to minimize the chance of low glucose episodes?  

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Hi Linda, I suggest you consult this with your doctor first. When you go low-carb, you will need an adjustment to the medication you are taking. Here is a list of experts who can help: http://ketodietapp.com/Blog/page/low-carb-experts
Yes, a low-carb diet can help you manage type 2 diabetes. Based on what I've learnt, if you have any low-glucose incidents, make sure you eat frequently and avoid intermittent fasting.

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Thanks for all the information. I truly appreciate it. I have a couple of questions.
Does the degree of how long I cook meat have and effect on its potency?
Should I try to eat meat or eggs raw know it's fresh and organic?
Part of a ketonic diet is fasting. Do I have to stick to eating three meals a day or should I only eat when I'm hungry?
Thank you for taking the time to answer my questions.

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Hi Petros, I'm not sure what you mean by "potency" but it's generally not recommend to overcook meat. When cooking meat that requires slow cooking, you can cook it over a low heat for 6-10 hours and it won't have a negative effect on the nutrients.
When you cook bacon: Although most of us just quickly fry their bacon on a pan, cooking bacon on a lower temperature for longer is the best way to avoid carcinogenic nitrosamines. I usually cook mine at 275 F / 135 C for 30 minutes. Not all keto-friendly foods are healthy, especially when they're burned.
You can eat both raw and cooked - there are benefits to both.
You can try intermittent fasting - a guide to it is here: ketodietapp.com/.../Complete-Guide-to-Intermittent-Fasting
I hope this helps! Smile

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hi
its very interesting post. i want to try it. for some weight loss. how to buy your book or app? i am australia. thank you
i really wanna try it because i have tried other diet but didnt worked for me. hope this one can work for me. i have started gym 5days a week for 2months.
thanks again

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Thank you Soko! You can buy my book on Amazon, and my app is available on iTunes or Google Play. I hope this helps!

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Hi there,
I've been advised by a practitioner to follow a strict Keto diet for about 2 -3 months to deal with moderate 'leaky-gut' issue.
I have always tried to eat clean and healthy but this will be a challenge as my 'sweet tooth' is at it's worst after dinner at night!
My question, in basic form, what would a daily meal plan for someone like me look like on a strict Keto diet? Taking in consideration that I only eat fish & chicken as my meat intake, and won't have any dairy.
Also I'm quite active and do Thai kickboxing 3 days a week, surf, and some resistance training which is very high intensity. My concern is weight loss from muscle, I'm at a healthy 74 kg today and don't want to lose anymore muscle. Will the diet make me lose my muscle mass?
Thanks in advance,
Troy

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Hi Troy, you can try my free diet plans - you can download them here: http://ketodietebooks.com/ - go for the "keto & paleo" diet plan that is dairy-free.
If you don't eat beef and pork, the general rule is that you should substitute lean meats with similar types  (white fish - chicken - lean beef cuts) and fatty meats likewise (pork or other fatty meats with fatty fish).
If you need to add calories, make your servings bigger (the plan is set to 1500-1600 kcal for weight loss). Here's a tool to help you set your macros: https://ketodietapp.com/Blog/page/KetoDiet-Buddy I hope this helps!

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is roasting my chicken gonna affect my keto diet ?
is it better to use butter or canola oil ?

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It's better yo use ghee, coconut oil or lard - I would avoid canola oil because it's highly processed and inflammatory. Butter is a good option too, provided you use it to rub the chicken under the skin rather than on top (this way it won't get burnt).

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New to your page. Thank you for the great information!

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Hi Martina,
I've started the keto diet, with the goal in mind is to train my body to start utilizing fats as its primary source of fuel. I am an aspiring kickoxing fighter, and would like to further optimize my training sessions. I've bought most of the foods on this list, and am greatly minimizing my carb intake. I am barely touching cruciferous/dark green vegs, since I want to get my carbs that are in some of the meat already. I have vegs every 2-3 days. Just 3 questions of foods I've bought:
1. Is it really a big deal if the sausages I've bought have have been toasted with wheat crumbs? It says that in the ingredient list
2. Also, I'm a huge fan of peanut butter, but I know that the store bought one must be avoided. I bought some organic pumpkin seed butter, and I'm wondering that if the amount of saturated fats it has outweighs the benefits of its high protein content, and good level of good fats. Should I just not consume it at all? What butter would you suggest in lieu?
3. When buying bacon, what should you look out for when following a keto diet, of course?

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Hi Mireille, I would avoid all products containing grains - even a small amount is not beneficial, mainly due to health reasons. If you can, go for gluten-free products.
I'm not sure if you are referring to pumpkin seed butter because is be high in PUFA (over 60%), not saturated fats. Saturated fats are not bad fats: ketodietapp.com/.../Complete-Guide-to-Fats-Oils-on-Low-Carb-Ketogenic-Diet
When buying bacon, I go for uncured and organic (or outdoor-reared). Avoid products with added sugar and additives (nitrates are ok).

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Dear madam or sir
I had soybeams cooked in anchor butter after 4 months today i already lost 24 kgs since am doing this diet will it make me gain weight?

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Hi Sharon, I'd avoid soy for health reasons rather than weight loss.

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Hello Martina,
I have started the 60-Day KetoDiet Challenge and I would like to know what you mean exactly by "occasional". Can it be once a week, once a month, once a day?
Thank you for this great website.

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That's hard to generalise because not all of us have the same carb tolerance. To be more precise, some people can eat foods from the "occasional" list almost every day and have no issues (e.f. broccoli or tomatoes). It also depends on whether you have just a couple of tomatoes or a bowl of tomatoes Smile The idea is that most of your diet should be eggs, meat, fatty fish, leafy greens and healthy fats. For some foods, there is a fine line between "eat freely" and "occasionally".

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Thanks for a very helpful summary. My question has to do with beetroot powder which I use in my morning shake. It has really helped my blood pressure but it does have sugar (7gm./scoop). I'd like to know your thoughts on this. I feel great when I drink this 5-6 times/week. I'm barely hungry all day. Thanks in advance for your reply.

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Yes, you can. I use beetroot powder in small quantities - like in this recipe: ketodietapp.com/.../low-carb-red-velvet-mug-cake As long as it works for you, I don't see any reason to avoid it Smile

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Hi. I was wondering if you had any views on Kefir?  I have been taking it daily as I believe that it's excellent for gut health and many say that there's no sugar in it due to the grains consuming this in the 24 hour period of fermentation.  But today I'm out of ketosis.  Could be the kefir but could be the sausages that I had for breakfast?
Thx

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Hi Adam, check out this post: ketodietapp.com/.../how-to-make-coconut-milk-kefir It could be the kefir - it really depends on the amount. There are still some carbs left (anything between ~ 30-60%) but it's true that fermentation reduces the overall carb count. Sausages sometimes contain flour as a thickener and I'd avoid that but I don't think there is enough to kick you out of ketosis.

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Thanks for this list.  I am starting my life anew. My weight is giving me night mares my knees hurt am bent on getting rid of this weight. Thanks for your help.

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Hi. I'm new to this whole Keto diet. Thank you for the breakdown, it makes it a lot easier to understand being a beginner such as myself. I have some questions, I may have missed through the comments section, so I apologize if you're having to repeat yourself lol.
First question is, I read that I shouldn't eat grains, such as crackers and breads.
Is there anything I can eat that is a like food?
Second, are the below options that I typically use ok or are they a big no also?
Quinoa/brown rice, hummus, tofu, oatmeal/cream of wheat and corn tortillas.
Thank you

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Hi V, you can try some of these healthy alternatives to breads: ketodietapp.com/.../tagLowcarbBread&title=Lowcarb%20Bread (or simply use the search tool on my blog to find crackers, etc)
I'm afraid all the options you listed are not suitable for a keto diet. Luckily, there are healthy alternatives to tortillas, crackers, oatmeal and even rice - check out the recipes on my blog Smile Also, I have more recipes, including keto-friendly hummus in my Apps and Books.

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Hi can I eat pulses n lentils in keto diet??.....if yes which one I can eat please suggest...

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I would avoid legumes on a keto diet. Apart from their relatively high carb content, there are health reasons to avoid them.

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Hi Martina,
I've read several of your blog entries and they are very informative and easy to follow. Here's my dilemma - I cannot lose weight! I am 60, have always tried to eat low-carb. During the holidays, I cheated, ate too much and gained 14 pounds in the process. I didn't have a scale and didn't realize how much I had gained, but my clothes were getting tighter. I used to be 127. When I weighed myself last week, I was 141!! I was shocked and disgusted
I immediately started looking at ways to quickly lose this fat and did the Fat Fast for a week and when that wasn't working (think it was the dairy), starting drinking Bulletproof coffee in am, IF, and 1 meal at dinner consisting of moderate protein, no carb, mod-high fat (1200 cal daily). After a week of that, I'm down to 140, a measly 1 pound.  Why am I not losing more?  People talk about dramatic weight loss using these diets. I'm eating what your pyramid is recommending for my 1 meal, protein, vegetable. I have a few nuts for snack. I only drink tea or water during the day.
Maybe it's my age. When I was in my 20s, 30s I was 110-120. By 40-50, it was 120-125. I want to get back down to 120. I'm 5'3" tall. I check my ketosis level and it's dark purple everyday.
So, I'm wondering if it's water weight or I'm just too impatient. I just get depressed seeing the scale not budging day after day of what is a very low calorie diet. I hope you can give me some pointers...Thanks!

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Hi Nancy, have you seen this post? ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes I hope this helps!

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This is about the 15th article on your blog I have read. You lay out information in a very clear and engaging manner, very easy to read. I have also purchased the KetoDiet app and the Keto Cookbook. So much useful information. I can't believe I was eating wrong for so long (fat-free yogurt, skim milk, diet sodas, brown sugar, at least 2 bananas a day, whole grain pastas and breads, low-fat desserts, and splurging on sweet tea and chocolate, etc). It's all really starting to make sense why I wasn't losing any weight before. I started my Ketogenic journey today and even though it's early, I feel it will be very easy to sustain.
I'm tracking my calories and will hit around 25 Net Carbs today all the while eating:
    - An egg frittata with goat cheese, sun dried tomatos, spinach, mushrooms, pancetta and a side of 2 pieces of bacon
    - A snack of a hard boiled egg, almonds, and cheese slices
    - Salmon with a side ceasar salad with avocado and hardboiled egg pieces
    - Another snack of more almonds, cheese, pepperoni
    - Low carb chicken wraps with peppers, onions, cheese, avocado, carrots, sundried tomatos, and a yogurt dressing
It sounds like a lot of carbs and I prepared all of this before fully reading this post but it comes out to be only 25 Net Carbs so I think that's pretty good.

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Thank you April, I really appreciate that! Trust me, I used to eat just like that and thought it was healthy. My carb intake is now round 30 grams net (50 g total) and I find this level optimal for me too. I don't think that going low-carb necessarily means avoiding vegetables Smile

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Hi, Thanks for the app. I'm planning to start my keto way of life. I have a question. The measuring sizes are in cups etc. Are these American or English cups. There is a difference I believe. I want to buy measuring cups etc. for my convenience.
Thanks, Chris

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Hi Chris, these are American cups but I suggest that you weigh your ingredients if using dried products such as almond flour, psyllium, etc. Based on my experience, these can vary based on brand and it may result in failure, especially in baked goods. I always list grams / oz for this reason. I hope this helps!

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Thanks so much; this was very helpful x

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Is there a recommended maximum amount of carbs one can take daily?  I am 72 yrs old and have colon cancer.  I have been on a no sugar, no dairy and no meat diet which doesn't quite square with the ketogenic diet but in some aspects it does.  Just curious how many grams of carbs I could take per day.  Thanks so much.

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Hi Rose, I'm sorry to hear that. If you follow the ketogenic diet to manage cancer, your carb intake will likely have to be very low (lower than for weight loss). I'd think that below 20-30 grams of total carbs (10-15 g net carbs). I suggest you consult this with Patricia Daly who specialises in cancer: http://ketodietapp.com/Blog/page/low-carb-experts

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How long can it take for your body to drop weight or fat
Bec wilson

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Hi Rebecca, please, check out this post: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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6'1 workout 5 times a week weight 190 pounds 10% body fat
(fasted cardio)
Meal 1
2 Eggs, eggs whites = 2 more eggs, mozzarella, spinach, 3 pieces of bacon, half a avocado, coffee with sugar free creamer
Meal 2
1 and 1/2 chicken, mozzarella, 1 cup of broccoli, 2 tbsp extra virgin olive oil
Meal 3 (Pre workout)
1 and 1/2 chicken, mozzarella, 1 cup of broccoli, 2 tbsp extra virgin olive oil, 1/2 cup of cottage cheese
Meal 4 (Post workout)
2 chicken, mozzarella, 1 cup of broccoli, 2 tbsp extra virgin olive oil
Thanks for everything so far, anything I should take out or add or substitute?

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Hi Matt, I think that for most people this may be too much protein but since you are very active and have low body fat, it's likely adequate for you. Have you tried my keto calculator? Check your protein requirements: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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hi Martina,
I am finding this diet gives me bad breath, is there anything I can do to control it?
is there a specific chewing gum You recommend?
thank you!

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Hi Carol, have a look at this post, there is a section about keto "bad breath": ketodietapp.com/.../Ketogenic-Diet-FAQ-All-You-Need-to-Know

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Hi Martina,  Sure appreciate all the useful info you've put together.  I'm getting ready to start this diet and was wondering if dried spices such as paprika, garlic or onion powder add carbs?  Thanks much.

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Thank you Lisa, yes they do but I don't think you need to worry about spices - you will only use them in small amounts.

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Thanks for the putting to gather, and lot of work! I have been following around 80% the ketodiet for almost 2 years, for the last 12-15 months I did not get sick at all, also lost around 20 lbs.

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That's great Jay, congrats!

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Hi Martina, Thanks for sharing interesting information. If I can not find grass-fed meat, which is the best option to consumption of protein and fat? Should I replace it for regular lean meat ?. Thank you very much for your reply, Kind regards

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Grass-fer is better but definitely not the only option you have. If you can't find grass-fed meat, use grain-fed. Here is what the difference is (fat profile): ketodietapp.com/.../All-You-Need-to-Know-About-Protein-on-a-Low-Carb-Ketogenic-Diet Hope this helps!

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Hi Martina, As my husband has an a dairy allergy, also with eggs. Could you please advise what he can have for breakfast and lunch.  Thank you in advance.
Regards, Margaret

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Hi Margaret, I think you can try my recipe filtering options: http://ketodietapp.com/Blog/category/Recipes (simply tick "breakfast", dairy-free and egg-free). Hope this helps!

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Hi Martina,
Some very good information you've put together here, thanks. I'm looking to go full keto from next week, albeit meat free and with limited diary i.e. no cow products. I'm mainly doing this for health reasons as i have epilepsy, and some studies have shown that it helps reduce seizure frequency. I understand it's rather challenging going keto without meat, but for moral reasons i won't eat meat unless it's organic and free-range. Within 3 - 4 months i should be in a financial position to introduce some organic meats. In the meantime i plan to get most of my protein from fish, eggs, nuts and seeds. I weigh 80 kg and have a very active lifestyle being a personal trainer who exercises one way or another almost daily. I'm going to need to hit roughly between 100 - 120 g of protein a day by my reckoning. Do you think this is viable? Also apologies if this has already been asked, but why is there no mention of hemp as a protein source? It's one of the very few complete plant based proteins available.
Kind Regards, Dave

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Hi Dave, yes it is possible. I think you can try this vegetarian diet plan: ketodietapp.com/.../2-week-vegetarian-keto-diet-plan (also available as a free eBook: http://ketodietebooks.com) and use other types of dairy instead of cow products (goat, sheep, etc). This diet plan is lower on protein so you will need to add some protein which is not easy on a vegetarian diet - yes, hemp protein is a good plant-based option.

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Hi, Great list!  Curious... why are olives considered a moderate?  From what i've seen, it's very low carb (as in, almost 0 for green olives).  Anything I'm missing?
Thanks!

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That's a good point - yes, I think you could eat them "freely"/ to satiety, it will make no difference Smile

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I'm sorry if this has been addressed, but I was wondering if peanuts are an appropriate food on this diet? Thanks!

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Hi Brian, this depends whether or not you eat legumes. I follow a primal/ paleo approach and don't include peanuts because there are more benefits when you avoid them. Legumes contain "anti-nutrients", may cause digestive issues and have been linked to autoimmune diseases. I have Hashimoto's so I avoid them.

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Hi Martina,
First of all, thanks for this, it's an amazingly useful resource
I was just wondering what exactly 'occasionally' means. I eat the vegetables in that section (cauliflower, brussels sprouts, broccoli, leeks, cabbage) almost daily, interspersed with zucchini, kale and sometimes chard. Do you think that is okay, or should I move more towards the leafy greens side of things?
Thanks, Rupert

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Thank you Rupert! It depends on your daily carb allowance so you can eat them every day if you like. The idea is that vegetables from the "eat freely" section are very low in carbs and you won't have to worry about eating too many carbs. Broccoli is listed "occasionally" because it has more carbs. It depends on how many carbs per day you are aiming for and how many meals per day you eat. I personally don't limit myself in non-starchy vegetables so I eat most vegetables "freely / to satiety" (apart from root vegetables).

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Thank you soooooo much for this information.  You are a blessing.  Have been looking for something like this an have only found things with some really bad information.....Like "drink lots of water but you can use Crystal Lite if you need flavor"  Yikes!!  You are the best.  Again, thank you!!!

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Thank you for your kind words Belda!

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Dear Martina,
thank you for this extensive food list! I was just wondering one thing: it says we can FREELY eat kale, (which qualifies as amazing in my book for I absolutely love kale), but I also noticed that there is 5.4 net carbs in curly kale (the kind that I can get) per 150 grams, which I think is a lot - considering I try to shoot for 20 grams of net carbs a day..I will easily eat 300 if not 450 grams a kale (especially when making soup..) So, is it really 5.4 net carbs - i.e. not counting the fibre content? When searching on the internet, i find so many different nutritional values for kale that I don't know which one is the most accurate. Moreover, the packages I buy (in Holland) list (per 100 grams): carbs: 4, and then fibre: 2.5, which would come down to only 1,5 net carbs per 100 grams! I hope you can help me with this, for if the net carb content of 5.4 is correct, then kale does not seem like a 'eat freely'kinda food for me (for, as I pointed out above, I adore kale and could eat it all day..for real..Wink) Any help here is greatly appreciated!

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Hi Sarah, in general, the darker the leaves, the less net carbs they will contain (dark leaf kale such as cavolo nero inly has 2.1 g net carbs). You freely can eat kale and other non-starchy veggies, especially greens. When it says "freely", it actually means "to satiety" because it's unlikely that you will overeat greens (just like the other foods from the "eat freely" list). Chances are that even if you eat more kale, it won't kick you out of ketosis. There is a lot of fibre in greens and I doubt you will experience any blood sugar spikes. Keep in mind that it's not all about carbs - there are other factors that are equally important (ketodietapp.com/.../Total-Carbs-or-Net-Carbs-What-Really-Counts). Even if you get to 30 g net carbs, I doubt it will have any negative effects on your weight loss efforts, especially if these carbs come from non-starchy veggies.

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I truly appreciate your making this information available at no cost. Thank you. I'm just starting and was told this is great to get blood sugar down. That's my goal (yes, I can lose weight too, which is a plus). With much appreciation and gratitude.

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Thank you for your kind words Anita - good luck!

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Thank you so much for putting this together.  I am Vegan and it was super helpful seeing the comparison of proteina and carbs; veggies vs. animal....

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You're welcome!

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Hi Martina
Thanks for the wonderful info..
Just a small question.im 49 n have a breast cancer history 5 yrs back. Now im clear..i want to drop just abt 5 to 7 kgs of weight and seriously contemplating going on a keto diet.is it safe to have so much fat for a previous cancer patient..my prescribed macros for the  keto diet are  9%carbs 27%protein n 64 % fats.. I weight train thrice a week.. Pls advise as i have  heard that cancer cells feed on fat although i havent had any reoccurance since 5 yrs.. Just wna b sure..

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Hi Angel. I'm not a health professional and I'm not sure how it is for previous cancer patients but I'd think that more fat shouldn't be an issue. Just make sure you also look at how many grams you should be eating (not just %). You can find your ideal macronutrients here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy For more expert's advice, check out Patricia's website: http://ketodietapp.com/Blog/page/low-carb-experts Hope this helps!

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Hi, I am enjoying this website as It has good souce of information.
However could you tell me about vegetarians foods like pulses and legumes which ones are allowed on this diet. I am vegetarian and dont eat eggs, fish, meat. Normally I used to have soya products life tofu for my protein and the pulses and lrgumes but am confused now about exactly what to eat.
Please help as I need to lose about 1 stone weight especially in the belly area. Thanks, Malkit

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Hi Malkit, my approach is a combination of the ketogenic and paleo diet (or primal) which don't allow any legumes or soy (bean sprouts and green beans are allowed). Have a look at my vegetarian recipes (they include eggs but you can filter them out): http://ketodietapp.com/Blog/category/Recipes (tick "vegetarian" and "egg-free"). Hope this helps!

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You're like...so freaking awesome for doing all this...wow..THANK YOU!!!

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Always! Smile

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hi Martina. Can I use the ketogenic diet for my 7 year old girl who has cerebral palsy and recently had 3 seizures? Pls advise.

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Hi Shalaka, yes, you can. Here are some experts that can help you: http://ketodietapp.com/Blog/page/low-carb-experts (Amy may be able to help but you'd have to send her an e-mail).

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hi, Does anyone have an alternate way of making pizza dough? Trying to keep our son on a ketogenic diet for his epilepsy. Thanks, Deanna

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Hi Deanna, here is a great pizza dough: ketodietapp.com/.../thin-keto-pizza-crust Hope this helps!

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I am over 50 and have just started Keto... Question: I want to loose 60 lbs and I work out 6 days a week. would like to loose the weight in 5 months is this possible?

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Yes, it is possible but it's something that cannot be guaranteed - I would give it a couple more months. There are several factors that affect weight loss on a keto diet: ketodietapp.com/.../Not-Losing-Weight-on-Low-Carb-Ketogenic-Diet-Dont-Give-Up-and-Read-Further Weight loss will likely be faster for the first few weeks but will slow down as you approach your target weight.

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You're really great!!! Thanks a lot. But can you give a keto diet for vegetarians? ?

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Yes, you can follow a vegetarian keto diet too - here is a sample diet plan: ketodietapp.com/.../2-week-vegetarian-keto-diet-plan

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This was very helpful! Thank you and much appreciated!!

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Don't make weight loss any harder than it has to be. Just avoid all grains and sweets (including artificial sweeteners). Eat high-quality protein and plenty of non-starchy vegetables. Eat whatever fruit you like, but limit it to a small amount once or twice a week. Nuts are okay, but limit amounts. If you're losing too much weight too rapidly, add half of a baked sweet potato twice a week and increase the amount of fat you're eating. (Don't believe that misguided idea that fat won't make you fat. It can and will if you eat enough of it.)

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I agree, calories do count even on a keto diet.

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Thanks for such a great resource, will be looking at your app as well! Sorry if this has been asked and answered,I'm just finding my way around the site. Regarding the 2 week shopping list - on average what have people found to be a realistic weekly budget for food cost? Ball park is fine, I realize "it depends" rules in situations like this : )

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Hi Doug, it really does and the difference can be significant - it depends on the country, location, season and also where you get your ingredients from. I think this post might help: ketodietapp.com/.../Keto-Diet-on-a-Budget-Meal-Preparation-Tips There are so many factors to consider - overall, I don't think you necessarily have to pay more than you did before, or at least not significantly more. It's all about finding the best sources and knowing when it's worth spending more money and when it's not (see the post for more details).

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Hi, I am wondering if Splenda can be used in my morning coffee and still loose the weight ?

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Hi Angela, Splenda is made out of Sucralose and maltodextrin. Maltodextrin affects blood sugar (high GI) and is not suitable for a keto diet or diabetics - I would avoid it.

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TY so much!!! I am waiting for my Ketonx to come in, so while I wait I want to get a head start!! Great I fo!!!

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Hey, What about lentil soup?

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Hi Olivia, lentils are relatively high in carbs and I don't also include them because of their health effects (phytates - "antinutrients" - and lectins that damage the gut lining).

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are starches like yucca root and plantains good carbs or bad ?

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Hi Nancy, there are certainly "good" and "bad" carbs but if your aim is to stay at a low level of carbs, these food are not suitable. They may be paleo-friendly and high in micronutrients but are too high in carbs for a keto diet.

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Can you eat any kind of potatoes like sweet potatoes? My husband has metastic pancreatic cancer and we are gonna try this diet. We normally eat white potatoes every day and need a substitute.

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Not on a keto diet I'm afraid. And not if you use the keto diet for therapeutic purposes because your husband's daily carb allowance will have to be significantly lower. I suggest you check out this post and Alix's blog: ketodietapp.com/.../Ketogenic-Diet-and-Cancer-Coconut-Oil-or-Snake-Oil
If you don't use the keto diet for therapeutic purposes but for weight loss etc, the rules are not as strict. You can, in theory use VERY small amounts but you have to count them toward your daily carb target. If your target is, say 40-50 g net carbs (very lightly or not ketogenic, just low-carb), then you may be able to use some. For cancer management, the recommended daily allowance is as low as 10-15 grams of net carbs. You can try cauliflower instead - it's great for making mash: ketodietapp.com/.../Creamy-Keto-Mash
Wishing you the best of luck!

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I have started doing keto diet for almost 10 month now, one of my friend recommended,I feel really big difference, lost around 15 lbs (now 160), Only once got sick (cough or flue) for entire 10 month, and also recovered within 3 days. This is a good source of getting the full list of food. Thanks, Jay

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Thank you Jay, glad you find it useful!

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Hi this maybe a silly question but what about peaches? I love peaches can you eat them or are they off the menu? Thanks.

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Hi Michael, peaches contain about 10-15 g net carbs per piece which is too much for most people but it may be fine for you. It depends on your goals and tolerance to carbs as well as activity level. I do eat them when they are in season but never have more than a piece and not every day. Hope this helps!

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Hi there! I have a question about the occasionally list... Is it because these foods have higher net carb amounts or should we be avoiding them for other reasons?  Also, thanks for mentioning that pork is high in Omega 6.  I did not know that! Now if I can only figure out how to eat right on a strict budget!  Thanks for the great article!

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Hi Tracy, in most cases it's their net carbs. In some cases it's other reasons. Low-carb sweeteners may cause cravings and that's why they shouldn't be eaten every day. Dairy and nuts are easy to overeat and may cause weight stalling. Alcohol - other than health reasons, it increases appetite. Hope this helps Smile

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Are pork rinds a free snack? Can I eat a whole bag at one setting?

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It depends Casey - how much is there per bag? I'd go by the protein content (check with KetoDiet Buddy how much you should be eating: http://ketodietapp.com/Blog/page/KetoDiet-Buddy). Also, be aware that store-bought pork rinds may contain unhealthy additives and are often fried in unhealthy oils. If you can, it's better yo make your own. I'll soon post a recipe on how to make them Smile

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Hi Martina.  Enjoyed your article.  I have also created this list of foods based ranked by their insulinogenic properties based around their carb, protein and fibre content.  I would love to know your thoughts: optimisingnutrition.wordpress.com/.../
I've also paired this with nutrient density and a few other measurements to create a food ranking for people looking for nutritious ketogenic foods.  See optimisingnutrition.wordpress.com/.../ and optimisingnutrition.wordpress.com/.../  
Sorry to spam your site, but I hope you and your readers might find it useful. Cheers, Marty

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Thank you for your insights Marty, great posts that analyse more aspects of low-carb eating!

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Thank you for your exhaustive lists of do's and don't.  I have recently completed your book on Kindle and I did find it helpful.
I do have one or two easy questions.
I use my fitness pal on a daily basis. In fact today was my 395th consecutive day of logging food and exercise. As you are probably aware the Web and app are not "keto" friendly being geared more toward calorie counting than carb awareness. In fact the default macro set up is 50% carbs 30% protein 20% fats. This can be adjusted in 5% movements up or down. But you are no doubt familiar.
My question relates not to the percentage macros that I have been concerned with for the past year and a bit but the gram totals. This is helpful if the app is used as it gives you your daily totals at a glance. So in that respect it can be said to be keto friendly. However when exercise calories are synced with my fitness app (eg MapMyFitness) the totals change to reflect the energy "burnt".
So I guess the question is should I consume that the 1808 calories keto buddy suggests or do I add in some or all of the exercise calories that MyFitnessPal shows. The reason I ask is simply that I am using an android device which does not have access to your app.
What I am doing at the moment is connecting my fitness app only at the end of the day so that only the grams suggested by keto buddy are visible throughout the day as I have never eaten back my exercise calories anyway.

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Hi Philip, thank you for your kind words! Yes, I'm aware of that and that's why we have been working on bringing our KetoDiet app to more platforms, not just iOS Smile
I don't use MFP so I'm not quite sure how it works in their case. Since calorie counting is not the main focus of the ketogenic / low-carb diet, you should always count all macros (not just net after exercise). If you, say, get 1800 kcal in KetoDiet Buddy, it already includes exercise (see activity level which you can select) so you should not add more on top of that.
You will have different energy expenditure on the days you exercise vs resting days. What counts is the average over a week, not daily values so this tracking of "calories consumed" vs "calories burnt" on a daily basis is not needed if you stick with your activity level (moderately active, very active, etc.) Hope this helps! Smile

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I saw twice in the charts where green beans were referenced.  I read somewhere in one of the the Paleo diet sites these were considered to be a legume.  I love them and hope I can have them.  Thanks for all you do Martina.

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Hi Andy, it depends, green beans are often discussed in the Paleo community but most paleo eaters use them. Legumes contain "anti-nutrients" like phytic acid and lectins but so do nuts and seeds, just in smaller quantities (I personally soak & dehydrate them for that reason). Also, the greener the plant, the less "anti-nutrients" it will contain. So if you don't eat them every single day, you'll be fine Smile

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Laughing this has cleared up the fog about the foods I can eat. Theresa bit of conflicting information out there about keto and you've simplified it for us and even allowed for chocolate and cocoa which is awesome (for those of us who want a treat every now and again)
thank you soon soo much and I look forward to the Android!!!

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Thank you Kirsty! We've been working on it! Smile

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Android outsells Apple. I read that somewhere?

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I love your blog. The recipes and food facts are great. I really would be willing to purchase the app,but I am an Android kid. Is there any hope for us in near future? Smile greetings and keep up the awesome work!

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Thank you so much! We actually have big plans for 2015, including an Android app Smile

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Any target date in mind? I will buy this app immediately!

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Thank you Dennis! Not yet, but we will try to do it this year. There are a few more factors that will play role in it and I wouldn't want to promise anything without knowing if we can make it in time.

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Thanks so much for putting this together! I love that you emphasize eating real food and not any lowcarb crap like others do. Thank you so much for all your work!!!

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Thanks Gabby!

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Great resource, thank you!! But I'm finding it a little hard to believe that mustard could have nearly 6g net carbs per tbsp! What kind of mustard is that?

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Thanks for noticing Sara, it's a typo because that's the value for a jar / 100 g. I'll correct it now!

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Finally a great keto food list with details on net carbs AND protein. Thank you so much, have it printed on my fridge now Smile)

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Thank you Amelie!!

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How did you print the charts?

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Hi Virginia, click on the "For your convenience, you can also download a PDF version of this list here!" and then print it out - it's at the top of this post. Hope this helps!

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Thank you so much Martina, your posts have been a real lifesaver for me! I can't wait to start your challenge, so looking forward for the keto diet plan! Smile

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Thank you Susan!!

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Wow! Thanks for going to all this work for us!

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You're welcome! Smile

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Where can I get an actual meal plan for ketogenic diet

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Hi Douglas, you can get my free keto diet plans here: http://ketodietebooks.com/

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What about the Atkins bars that have very low net carbs?
I like the coconut almond bars and have one bar about every other day when I know my over-all carb count is low.  
Is that bad??

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I'm not sure what the ingredients are but Atkins bars typically contain ingredients that should be avoided (sorbitol, maltitol and other ingredients). I think that Quest bars, or Keto Bars are a better option.

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Yes, thank you. Quest bars are really good and I have those now.   Although, I DO like the Atkins coconut/almond bar.  Ugh, once a week!

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