Keto Diet App - Free Download Keto Diet App - Free Download
Take the guesswork out of following a low-carb diet, lose body fat & feel great!
KetoDiet app is FREE to download!

Complete Keto Diet Food List
What to Eat and Avoid on a Low-Carb Diet

4.9 stars, average of 7,261 ratings

This post may contain affiliate links, see our disclaimer.

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietShareFollow us 261.1k

Table of Contents

Following a healthy, low-carb diet can seem challenging, especially if you’re new to it. But once you learn a few simple rules, you'll be surprised how easy it is to follow the keto way.

This is our quick guide to keto-friendly foods that will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s or epilepsy.

Which Foods Should I Eat on a Keto Diet?

KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. Contrary to common misconceptions, the ketogenic diet doesn't revolve around bacon, eggs and cheese. No matter how low the carb count is, always pay attention to food quality and prirotize real food. A well formulated ketogenic diet should include a variety of whole foods — meat, fish, seafood, eggs, nuts, full-fat dairy, vegetables and occasionally some fruit such as berries.

Which Foods Should I Avoid on a Keto Diet?

On a classic ketogenic diet your daily carb limit will be between 20 to 25 grams of net carbs (or 30 to 50 grams of total carbs). This means that you will need to avoid all high carb foods including grains (rice, bread, cereal, pasta, etc), potatoes, sugar, most legumes and fruits. Additionally, you should avoid or minimize the consumption of processed foods and inflammatory fats.

In our KetoDiet App it easy to follow a low-carb diet. Apart from daily tracking, you'll find hundreds of low-carb recipes, guides and expert articles — all you need to follow a healthy keto diet in one place.

Below is a detailed list of the most common low-carb foods recommended for the ketogenic diet.

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

Non-starchy vegetables and mushrooms

  • 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
  • mushrooms (white, brow, Portobello, shiitake, chanterelle, etc)


  • avocado
  • coconut
  • rhubarb
  • olives

Beverages and Condiments

Eat Occasionally

Vegetables 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, 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.)

Grain-fed animal sources and full-fat Dairy

  • beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6 fatty acids)
  • dairy products (plain full-fat yogurt, cottage cheese, heavy cream, sour cream, cheese) - avoid products labeled "low-fat", most of them are packed with sugar and starch that will only stimulate your appetite. You can read more in this post: Dairy on a Ketogenic Diet.
  • bacon - beware of preservatives and added starches (nitrates are acceptable if you eat foods high in antioxidants)

Nuts and seeds

  • macadamia nuts (very low in carbs, high in monounsaturated fats)
  • pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds, chia seeds
  • brazil nuts (beware of very high level of selenium - don't eat too many of them!)
  • You can read more in this post: Nuts & Seeds on a Ketogenic Diet, and in this post: Is Flaxseed Healthy?

Fermented soy products

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


  • 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 from sugar alcohols like sorbitol, maltitol and xylitol that may raise blood sugar and cause digestive issues

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)


  • 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

  • Any foods with added sugar. Avoid sweeteners that raise blood sugar, cause insulin spikes, stimulate your appetite and kick you out of ketosis.

  • 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).

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

  • Processed foods containing carrageenan (e.g. some almond milk products - watch for additives), 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.

  • Artificial sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.) - these may cause cravings and have been linked to other health issues such as migraines.

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

  • "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.)

  • Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, all the dairy 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. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fat dairy labeled “NO rBGH”.

  • Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) - you can try my low-carb cocktails and drinks.

  • 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).

  • 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 your 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).

  • Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?

Carbs in Common Keto Foods

Carbs in Animal products

Most animal products are very low in carbs and ideal for the ketogenic diet. All meat and fish apart from liver and some types of seafood are zero carb. Also, beware of processed meat such as sausages as these foods may contain hidden carbs from added starches and sugar.

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 1/4 cup, 60 ml / 2 fl oz
butter 0 1 tbsp
cheese (hard) 0.4 30 g / 1 oz
cream cheese (full-fat) 1.6 1/4 cup, 50 g / 1.75 oz

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

Carbs in Vegetables

When it comes to leafy greens, the darker the leaves, the better. Dark leafy green contain very few carbs and are nutrient-dense. Include a variety of greens in your diet, such as spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens.

And keto eating is not all about greens! There are plenty of other low-carb vegetables such as cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.

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 1/2 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 1/4 cup, 40 g / 1.4 oz
garlic 0.9 1 clove

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet
Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

Carbs in Fruit

Even fruits have a place in a healthy keto diet. Include low-carb fruits such as raspberries, blackberries, strawberries, blueberries, blackcurrants, lemon, lime, rhubarb, coconut, and avocado.

Source Net Carbs (grams) Serving size
strawberries, sliced 4.7 1/2 cup, 85 g / 2.9 oz
raspberries 3.3 1/2 cup, 62 g / 2.2 oz
blackberries 3.1 1/2 cup, 72 g / 2.5 oz
blueberries 8.9 1/2 cup, 74 g / 2.6 oz
avocado 3.7 piece, average (200 g / 7 oz)

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

Carbs in Nuts & Seeds

Nuts and seeds are a fantastic source of healthy fats. Macadamia nuts, hazelnuts and pecans are very low in carbs and a great source of monounsaturated fats. Almonds are a good source of protein. Other keto friendly options are walnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds.

Apart from whole nuts, you can use nut and seed butters, coconut, avocado, and cacao butter. Beware of cashew nuts and pistachios as they’re relatively high in carbs. For more about nuts and seeds, check out this Guide to Nuts & Seeds on a Keto Diet.

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

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

Carbs in Condiments & Other Foods

When it comes to condiments, always read the labels and avoid products with added sugar, starches, inflammatory fats like soy bean oil, and other unnecessary additives.

Source Net Carbs (grams) Serving size
almond milk (unsweetened) 0.3 1/4 cup, 60 ml / 2 fl oz
coconut milk 1.6 1/4 cup, 60 ml / 2 fl oz
coconut milk (creamed) 2.7 1/4 cup, 60 ml / 2 fl oz
olives 0.2 30 g / 1 oz
sauerkraut (solids only) 0.5 1/4 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 1/4 cup, 30 g / 1 oz
almond flour 2.2 1/4 cup, 25 g / 0.9 oz
flax meal 0.6 1/4 cup, 38 g / 1.3 oz
psillium hush powder 1.4 1/4 cup, 16 g / 0.6 oz
Erythritol 0.5 1 tbsp
stevia (drops) < 0.1 1/4 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

Which Fats Are Healthy on a Keto Diet?

Not all fats and oils are equal. Use oils and fats high in saturated fats (SFA) such as pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter or ghee, butter, virgin coconut oil, and sustainably sourced palm kernel oil. Butter is not a suitable high-heat cooking option as the milk solids tend to burn. It’s ideal for finishing meals or for light cooking.

Oils high in monounsaturated fats (MUFA), such as extra-virgin olive oil, avocado oil, almond and macadamia oil, are best for cold use, stir-fries, finishing meals, or after cooking.

Oils high in polyunsaturated fats (PUFA) are only suitable for cold use, such as in salad dressings and mayonnaise. These include nut and seed oils such as walnut, hazelnut, flaxseed, sesame seed, or pumpkin seed oil. When you use oils high in omega-6 fatty acids, increase your intake of omega-3 fatty acids, especially from animal sources.

Apart from added fats and oils, include foods high in healthy fats such as avocados, nuts, seeds, fatty fish, grass-fed beef and eggs.

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet
Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

Good Sources of Protein on a Keto Diet

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.

Protein in Meat, Fish and Seafood

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

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

Protein in Eggs and Dairy

Source Protein (grams) Serving size
eggs, chicken 6.3 piece, large
eggs, duck 9 piece, large
cream (heavy whipping) 1.1 1/4 cup
cream (soured) 1.2 1/4 cup
cream cheese 3.5 1/4 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 1/4 cup
ricotta 6.9 1/4 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:

Protein in Nuts and Seeds

Source Protein (grams) 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

Protein in Vegetables, Fruits and Other Foods

Source Protein (grams) 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 1/4 cup, shredded
coconut milk 1.1 1/4 cup
avocado 4 piece, average
tempeh (fermented soy - paleo if non-GMO) 7.7 1/4 cup
sun-dried tomatoes 1.4 1/4 cup
seaweed (e.g. wakame) 10 1 cup

Keto Food Pyramid

To make following a healthy keto diet easy for you, we created a simple food pyramid. Click on it to see the large version and feel free to pin, share and print it!

Ketogenic Food Pyramid Pin itFollow us 148.4k

Do you like this post? Share it with your friends! 

Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

About the Reviewer

This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.

Let us know what you think, rate this post!

Leave a comment

Note: Any links to products or affiliate links will not be approved.
Please note that we do not offer personalised advice. For any diet related questions, please join our Facebook community.

Comments (763)

Thank you for this, it is so detailed and easy to understand. I have more clarity now.

Hi, just wanted to say thankyou for your website.  It is the most comprehensive one that I trust.  Have researched a lot into keto and am grateful for this resource.  Can I ask is ginger ok on a daily basis as it is anti-inflammatory?

Thank you Cath! I'm sorry it took a while to reply, I have been enjoying the fourth trimester with our twins 😊 And yes, ginger is absolutely fine on a daily basis.

Hello, I am also very grateful for this site😊
I do not eat (much) meat, I have been enjoying organic tofu but it not fermented I don't think. I'll try tempeh, what were the other fermented proteins you suggested?
Many thanks, Cindy

Hi Cindy, other higher protein options would be halloumi cheese or paneer - these are both good vegetarian options. When it comes to soy I'd only stick with fermented options. You can also get more protein from egg whites or whole eggs as well as egg white protein powder, whey protein powder or pea protein powder. If you don't mind collagen (beef or marine), that's even a better option.

I just wanted to say how much I appreciate everything you guys do. This is absolutely the best keto resource and the best keto app! The tracker is so easy to use and every single recipe I've tried was a hit. I used to be with Carb Manager but they have totally ruined the app with a weird update this year. And I don't think they test their recipes like you do because the few I tried were a disaster. Anyhow... happy dance here! Thank you for all your hard work!

Thank you Liz, I really appreciate your kind words!

This is the best keto food list I found and your keto app is the best ever! Thank you so much!

Dear Martina,
I cant download free diet plans.
would you help me?
thanks alot

Hi Mia, did you go through this page?
You will get a welcome email with all of the diet plans. Please make sure to check your spam folder and add our newsletter email to your contacts to prevent it from being sent to promotions and hidden. I hope this helps!

I’d like to subscribe to blogs

Hello Belinda, you can subscribe from this page: or from our footer.

I am obese and need to lose a lot of weigh

Hi Charley, you came to the right place!
How to start: How To Start Keto: All You Need To Know
Our app (free download):

Hello. I recently started the keto diet & this information (and the app) is invaluable. My boss is interested also but he does not want to download the app. He would like the list of foods to eat & avoid. Is there a printable version that I could provide him?

Hi Racheal, this pyramid is printable but the list is not. I'll add a PDF version soon!

I am on the first steps who diet, step by step I study it, sometimes it turns out sometimes not. But I am glad that I got to this site, such a complete list of products that it’s possible that I can’t see anything before. thank you very much.

Hi there,
I would very much like to use your program but I do not have a smartphone. Is it possible to download to a laptop?
Jo Mackenzie

Hi Jo, our app is currently iOS and Android only but we are working on bringing it to even more platforms. We will have some exciting news coming later this year 😊

I have just started living the Keto way, and am having a great time!
I have the Keto diet app on my phone, which is my work phone. Is there a program for the Keto diet that is like the app for desktop PC's?
My work phone stays at work and I have no other cellular device.
Thanks, Doug

Hi Douglas, thank you for using our app! Right now it's only iOS (iPhone and iPad) and Android but we have plans to bring it to even more platforms later this year.

Really loving your page. I've just done my macros and its pretty easy to work out my carbs & protein intake from your list, but how do I work out my fat?...... Do I just have to weigh whatever healthy fat I use until I reach 134g?.......... But I can't work out how much fat Avocado has in it?
So sorry if this sounds stupid, some of the info really confuses me!.
Thank you x

Hi Carla, the easiest way to track your macros - including carbs, protein and fat - is to use our app. It's free to download and the tracking feature is included:

Lots to keep track of.  Not a cook wish there were affordable prepared meals to purchase.  

Thank would be amazing! I think your best bet would be to get a pressure cooker or a slow cooker (or one that does both like the Instant Pot) and cook in large batches. Some tips here:
How To Follow a Low-Carb Diet If You Are Busy
How to Stay Low-Carb and Keto on a Budget

This sounds reasonable and very helpful. Thank you for the food chart.

this is what I was looking for for years, thnx Martina!

Very helpful ideas of what I can and can not eat

In any diet there is no mention of alcohol.  Can you do Keto and still have a drink )for the record I make my own spirits Vodka 40% ABV and mix it with sugar free Cola  

Hi Robert, you can have alcohol if you follow a low-carb diet but it's not recommended if your goal is to lose weight, even if there are no carbs. Alcohol supports appetite and it is high in calories. More at:
The Benefits and Risks of Alcohol Consumption
Complete Guide to Alcohol for Low-Carb Diets (here you'll find the best options with zero or very few carbs).
I hope this helps!

In any diet there is never the mention of alcohol be it beers, spirits or wine How does Keto fit in with alcohol (for the record I make my own spirits Vodka 40% ABV and mix with Sugar-free cola. I occasionally have a mid-strength beer

I'm a bit confused from what I've been reading so far, maybe you can help me with this: is the unsweetened soy yogurt bad for keto?

Hi Magdalena, there are better alternatives like coconut yogurt (if you are dairy-free). The issue with these products is not their carb count, it's the negative health effects of processed soy products (unlike fermented soy products that may have some health benefits).

Thank you so much for your answer! Yes, I'm trying to be dairy-free as much as possible and should read more about the negative effect of the processed soy products!
Thank you so much once again!❤️
I love your blog posts, recipes and everything that you are doing for this community! All the knowledge and learnings are absolutely essential and very helpful for everyone decided to take the keto-journey!👏

Thank you so much for your kind words! If you do want to give coconut yogurt a try, I like Coyo - they have a plain version with no other ingredients (just coconut) and they also have some great sweetener-free options that use real fruit or vanilla to sweeten them. Oh and they make great popsicles!

That's sounds really tempting 😊 I have to check what option I have for coconut yogurt here in Denmark 😁

Thanks for the charts of what to eat and not eat on a keto diet it's been very helpful!!

I am just wondering about cottage cheese.
I didn't see it mentioned under dairy and wondering what your take on it was?

Hi Sandra, cottage cheese can be included although it's relatively low in fat. The carb count is 3-4 g net carbs per 100 grams.

Hi Martina,
I just wanted to say what an amazing site!  Keto has quite a following in my office so I decided to give it a try.  There's so much conflicting information out there so I bought your cookbook (Keto All Day) to get my head around the things you can eat, then decided to give it a try.  I also bought what I thought was your app - KetoDiet - which was free to try but then it cost me nearly £30 to get full functionality!  Its not bad but there are no recipes or tips like your own app - PLEASE EVERYONE!! If you are looking for Martina's app look for the OFFICIAL KetoDiet site with the yin & yang fish icon!  Don't get caught out like I did with expensive wannabe apps.
Thanks Martina for all of the information that you make freely available - it is so refreshing to be able to get clear, concise, REAL answers to those questions that pop up when starting out on Keto.  I'm 3 weeks in now and loving it.  Cheers!

Thank you so much Fifi, I appreciate your kind words and support! I think you are going to love the next major update! 😊
One of the issues we had to face was the volume of support e-mails for unrelated "KetoDiet" apps. All because they use the same name, keywords, hashtags etc. And unfortunately there is nothing to stop them. We had to change our "contact us" page because we couldn't cope with the number of complaints and refund requests for apps that people believed were ours. And it's frustrating for users too - these apps do everything they can to create that confusion.

This app was exactly what I was looking for . I thought I was impossible to find a great quality keto app and it be free...are u kidding me !. I will use this constantly .thank u

Thank you so much!

What's the problem with Soy lecithin after all? I suspect it's kicking me out of ketosis without affecting my blood sugar level... Anybody knows anything about this crazy phenomena?

It doesn't affect ketosis but soy is excluded as part of the whole foods keto approach. Having said that, soy lecithin - in the small amounts it is used - is not an issue for most people.

Load more comments, 716 remaining