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

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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, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s, epilepsy and even cancer.

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. You can browse through hundreds of our keto recipes and filter by carb content, allergies or categories to help you meet your carb intake and start burning fat for energy.

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

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.

Keto Food Pyramid

Here's our KetoDiet food pyramid we created for you - click on it to see the large version. Feel free to pin, share and print it!

Ketogenic Food Pyramid Pin itFollow us 108.4k

Quick Guides - Fats & Oils

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Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 108.4k

Quick Guides - Vegetables & Fruits

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Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 108.4k

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 108.4k

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 108.4k

Quick Guides - Nuts & Seeds

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Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb DietPin itFollow us 108.4k

Below is a list of the most common low-carb foods recommended for the ketogenic diet. If you get my 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 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)

Fruits

  • avocado

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.)
  • 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 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

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 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)

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

  2. 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).

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

  4. 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.

  5. 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.

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

  7. "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.)

  8. 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”.

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

  10. 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).

  11. 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).

  12. 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?

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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 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


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 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


Fruit

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)


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 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


Low-carb 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 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:

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:

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

Vegetables, Fruits and Other

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
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Martina Slajerova
Creator of KetoDietApp.com

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.

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

Comments (712)

Dear madam,
I want to start the keto diet but I am allergic to all nuts, excepts almonds pine nuts and peanuts,
to all shellfish, and pork.
Can you give me some good alternatives . Am I correct if I say that all coconut products can be replaced with almond products. but do I use the same measurements. And what are good alternatives for pork or shellfish.
kind regards for your answers
joelle  

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Amazing .. this is the best .. congratulations..

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Such a pleasant looking and informative page. 😊

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They don't make cows produce more milk by shooting hormones intoth them.  That is now illegal and you're providing false information.

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That is not true. It may be illegal where you live (for example in the EU) but it is not illegal everywhere - that would be a false claim: Should I Buy Organic, Grass-Fed, and Pastured Animal Products?

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It is not illegal in the United States. I wish it was...but its not.

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My wife and I just started Keto last week but been doing a lot of research for the last couple of weeks. Watching YouTube videos from Thomas DeLauer and Dr. Berg as well as others and reading websites such as your own. I think this is a great written out guide to utilize. Thank you for all the helpful information.

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Forgive me if this has already been asked. I am new here and I find it very hard to calculate my carbs, fats and proteins. I have seen some very easy  ways to calculate calories on other websites. Have you ever seen a program to calculate carbs, fats and proteins for Keto followers?
Otherwise I find your website is so easy to follow and I will getting some of your cookbooks as the receipes look tasty. Thank you Martina.

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Hi Viktoria, thanks for stopping by! Here's an easy way to calculate your macros on a keto diet: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
I hope this helps - keto on!

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I have been underweight all of my life and have a heck of a time gaining weight. If I follow the Keto diet, will I lose weight? Is there a way to utilize this diet to help me gain weight? Thanks for your insight.

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You can lose, maintain or even gain weight on a keto diet. To learn more, check out our keto calculator: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Reply

Martina, Thank you. I really appreciate your response to my question!

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Good evening sir
           For the last 5 months I am in keto diet
so I have a question how much coconut can
i eat in aday?

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There is no simple answer to "how much of xxx can I eat per day" but you should include a variety of foods in your diet and also consider your macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

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Hi, the keto diet sounds awfully similar to adkins, especially being that the goal is putting you in a state of ketosis.  Is there much of a difference and what are those differences? Thank you

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Hi Sarah, it is very similar - this is a good post that explains all the different phases: The 4 Phases of a Well-Formulated Ketogenic Diet For Weight Loss

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I have been looking for reliable information on the KETO diet, and I believe I have finally found out. In reading your blog, I see that I need to make some major changes. I love, love blueberries and put them in every smoothie. However, I am willing to change for my health.
Thanks for sharing.

Reply

Thank you Velma! You can actually use blueberries (in moderation), e.g. with yogurt or in smoothies:
Healthy Blueberry Breakfast Smoothie
Healthy Blueberry Chia Crisp

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I love the keto diet and it looks great to follow and easy to do the recipes.
However i am lactose intollerant and cant digest the protein in the milk. It says only milk contains the protein that people cant digest, but i would think that all milk products has protein in it, and i always get so much gas and feel so tired from eating it. Then i cant sleep at night due to eating milk products.
I am also allergic to nickel wich is all nuts, i do eat some peacans and chia seeds occasionally, they dont seem to bother me as much.
I also get heartburn from coconut oil, butter, almost all oils, i can only use Olive oil raw and flax seed oil raw, as soon as i eat it cooked or fried i get the hearburn.
Any recommendations. It makes it very difficult to bake with what i am limited to use. Sara

Reply

Hi Sara, I think you may need to look at the root cause of heartburn because this may be the reason you can't tolerate not just fats and oils, but also other foods. For example, apart from a low-carb approach, digestive enzymes are recommended for people with acid reflux - they did help my mother. These posts may help:
Can a Ketogenic Diet Help People with Acid Reflux?
Guide To Dairy-Free Keto Diet: How to Follow a Low-Carb Diet Without Dairy
(disclosure: I am not a health professional and can't give personalised advice so please do consult this with your doctor).

Reply

Are you going to make these charts and lists printable? Would be nice to have them in my Kitchen for reference.

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Hi James, the pyramid is printable and you can export this post as PDF if you want to edit & print any of the other parts. I hope this helps!

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Can you provide the source of data for carbohydrates nuts content You data values from US NUTRITION OFFICIAL SITE

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I'm not sure I understand your question but as disclosed in our app, nutrition facts are from the USDA (verified food database).

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ok, so I have been doing low carb for the last couple years!  what is the differance between it and Keto?  I eat almost all the foods that you say are ok or not so I really don't get it??????
Please reply
sue

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It's very similar but there are differences - as explained here: How To Keto
The ketogenic diet is a type of a very low-carb diet. The very low carbohydrate intake enables your body to enter ketosis.

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Mom and I made a vow to start this new eating  lifestyle to get slimmer for our upcoming trip to Mexico  at the end of January.   My goal  is 15 pounds  and hers is 10.  We're very excited to have found your app to help with meal planning  and  recipes.   Will post our progress!

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I have recently been diagnosed with type 2 diabetes and i also have a lot of weight to lose. I have started a low carb diet but this site has made everything so much clearer for me. I can see what i can eat and what to avoid or have in moderation. It has given me  a boost to my journey.

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Hi Sally, this post may help: Can Type 2 Diabetes Be Conquered Eating a Ketogenic Diet?

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I discovered I was allergic to eggs. What can I use in place of eggs in recipes?

Reply

It depends where you want to substitute them. In baked goods you can try flax or chia egg (1 tbsp flax meal or chia seed meal + 3 tbsp water for every egg). It's not perfect works ok in some recipes. You can also find hundreds of egg-free recipes on my blog: KetoDiet Blog: Recipes (use the filtering tool under "allergies"). I hope this helps!

Reply

Where  can  I  buy chicken That I can afford?

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Here are some budget-friendly tips (scroll down to see where to buy meat): How to Stay Low-Carb and Keto on a Budget

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I thought buckwheat was actually a seed not a grain. Is that nor correct? As a seed I had hoped it was Keto friendly.  :-(

Reply

I'm afraid buckwheat is too high in carbs for a keto diet.

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Not long ago I have watched an eye opener presentation on TED about why humans are not carnivores, as a species.  Many scientific reasons were discussed but I only remember a few I guess the most relevant:
•  Humans unlike true carnivores do not have fangs to tear the flesh while the prey is walking.  We need to marinate it to tenderize and so on which basically indicates we are not carnivore and that eating meat is an acquired taste.  Humans are infatuated with the taste of meat and for long time now we have believed that eating meat is legitimate, a mistake with horrible consequences for animals and us.
•  Next, our gross intestine is at least 7M long, very similar to herbivores, whereas the carnivores have a very short gross intestine which clears and cleanse quickly. Humans eat species inappropriate food, such as meat which lingers in the intestine for long time and putrefies simply because we are not equipped to digest it.  Not to mention the struggle to excrete and the horrible smell.
•  One other proof we are not carnivores is the way we chew our food, sideways motion just like herbivores, whereas a carnivore chews with a up and down motion.
•  If one would like to trace back the humans feeding habits, one should go to Africa and observe what the tribes left untouched by the so-called civilization are eating…they only eat plants. And they would not be the only ones.  The further from the North American diet, the closer to the primordial human feeding habits.
•  Worried about proteins from plant being not enough, well if the large size herbivores such as elephants, or the prehistoric dinosaurs found sufficient protein in plants, humans should also be able to satisfy their protein needs by eating plants.  
Today, the kids don’t even know where the bacon is coming from and how it arrives on their plates.  The meat industry is big in commercials addressed to kids, but they never honestly explain to the kids how is that piece of burger or bacon really made.  Why, because if they would show how the animals are slaughtered it would terrify the children and since feeding habits form early in life they would lose an entire generation of meat consumers.
Most of those that would like to follow a low carb ketogenic diet will rush to buy their meat in the supermarkets. This is sourced from the slaughtering houses where the animal holocaust is happening needlessly, ever day.
On the other hand, if we are all to eat wild life, as you are suggesting…how many are we? 9 billion (just like viruses) we would decimate really fast every animal, bird and fish on this planet and then we would have to move to the next planet to consume its resources, and to the next, and to the next.  Back to you.

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I beg to differ. Humans are not herbivores or carnivores, they are omnivores. There is no diet that fits all and I never said that everyone has to go carnivore. In fact, you can follow a vegan-friendly keto diet. A certain level of carb restriction is beneficial for the vast majority of people.
While I see your point with regards to animal suffering (which is an ongoing issue), this doesn't have to be the case and on the contrary, people are more and more interested in meat from ethical sources. Watching a TED talk may be an eye opener but we should all do some research on human evolution. Your comment is biased because it only looks at one side of the argument (not to mention that some points are totally wrong, such as comparing human digestion to elephants??)
When it comes to protein, you can do the calculation yourself. Unless you eat soy (an endocrine disruptor), legumes (high in carbs) or vegan protein supplements, you simply can't get the protein you need every day.
You asked: On the other hand, if we are all to eat wild life, as you are suggesting…how many are we? 9 billion (just like viruses) we would decimate really fast every animal, bird and fish on this planet and then we would have to move to the next planet to consume its resources, and to the next, and to the next.
Ask yourself again but imagine everyone is vegan. That's it - it's not sustainable either way. Human overpopulation is among the most pressing environmental issues that cannot be fixed by a single dietary approach.

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Saying that carnivores excrete horrible smell.... well you really need to meet by vegan friend 🤢 There is nothing as bad as the smell that hits you after he leaves the toilet. All those nice fermented plants hit you with a swift punch. When I eat too many plants I get loose stools which is a clear sign of indigestion. Just saying.

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I always thought BCAA broke the fast....is that not true?

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When it comes to fasting, the limit is 50 calories: Complete Guide to Intermittent Fasting

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I am trying to read up on micronutrients, but I don't understand what they are.

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I appreciate the good work you are doing to make our lives better.
your information is clear and orderly.

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Great page full of great info for anyone wanting to get started and great refresher. Thank you!
Here's my biggest complaint of all sites and recipes, etc... why can't people just leave the sugar, sweeteners and substitutes out of everything? They are totally not needed beyond what occurs naturally. my rant, sorry. God Bless.

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I totally understand how you feel! 😊 But the truth is that most people can't do that... speaking from my own experience. When I started following a low-carb diet my palate was completely different to what it is now and I couldn't imagine skipping sweeteners, bread alternatives and other substitutes. They helped me transition into the way I eat now. These days I don't use any sweeteners - or just a small amount in occasional treats. I keep my diet very simple and often cook with just 5-10 ingredients.
Having said that, there is no (medical) reason for which these foods should be avoided. It does make life easier if you skip them as they are sometimes hard to find - you do have to find what works best for you. If using low-carb sweeteners and bread substitutes keep most people away from sugar and starch laden foods that's great. There are some dessert recipes with no sweeteners here - I think you'll like them 😊 ketodietapp.com/Blog/Filter

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Thank you so much for the above information. Really very helpful for people like me. Just started Keto 3 weeks ago, I still get confused on my protein consumption and what vegetables have high carb content. This is by far the best “diet” I’ve been on as I feel I can go on forever and I’m not missing anything I actually eat what I want. I eat when I’m hungry and stop when I’m full, just extra cautious what I put in my body.

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