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

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By Martina Slajerova, updated October 19 2024765
This post may contain affiliate links, see our disclaimer. Reviewed by Franziska Spritzler, RD, CDE

Table of Contents

Introduction to the Keto Diet
Keto Food Pyramid
Key Macros in a Keto Diet
What Can I Eat on a Ketogenic Diet?
Foods to Avoid on a Keto Diet
Carb Content in Common Keto Foods
Good Sources of Protein on a Keto Diet
Which Fats Are Healthy on a Keto Diet?

Introduction to the Keto Diet

The ketogenic diet, often called keto, is a low-carb, high-fat way of eating that helps your body shift from burning carbs to burning fat for energy. It’s not just another weight loss trend — keto has been shown to help manage various health conditions, including type 2 diabetes, insulin resistance, and even neurological conditions like Parkinson’s, Alzheimer’s or epilepsy.

Switching to a keto lifestyle can feel overwhelming at first, especially if you're used to a more carb-heavy diet. But once you understand the basics, it’s much easier than it seems. The key is focusing on whole, real foods like healthy fats, quality proteins, and low-carb vegetables.

The goal of keto is to keep your carbohydrate intake very low (usually around 30–50 grams of total carbs per day, or 20-25 g net carbs) while increasing your fat intake. This pushes your body into a state called ketosis, where it burns fat for fuel instead of glucose from carbs. Not only can this help with fat loss, but it can also improve your energy levels, mental clarity, and even reduce inflammation.

A well-formulated keto diet isn't just about eating bacon and cheese all day — it's about choosing nutrient-dense foods that nourish your body. The foods you eat on keto can make a big difference in your success. While some foods are keto-friendly and encouraged, others can derail your progress, so knowing what to eat and what to avoid is crucial.

In this guide, we’ll break down everything you need to know, from the best foods to fuel your body to the ones you should stay away from. Whether your goal is weight loss, managing a health condition, or just feeling better overall, this food list will help you make smart choices that fit your keto lifestyle.

With our KetoDiet App, following a low-carb diet is simple. It offers daily tracking, along with access to hundreds of low-carb recipes, guides, and expert articles — everything you need to maintain a healthy keto lifestyle, all in one place.

Ready to take the guesswork out of keto? Let’s dive into the basics of what to eat — and what to avoid — on a ketogenic diet.

Keto Food Pyramid

To make things easier, the Keto Food Pyramid gives a clear visual guide of what to eat on a keto diet. Think of it as a quick reference tool for building balanced, low-carb meals. Unlike the traditional food pyramid that emphasizes grains and carbs, the keto version prioritizes healthy fats, moderate proteins, and low-carb vegetables.

The goal of this food pyramid is to focus on whole, nutrient-dense foods that keep you satisfied and healthy. You’ll notice there’s no room for processed foods or sugary treats — these can knock you out of ketosis and derail your progress. Stick to real, minimally processed foods, and you’ll find it easier to thrive on the ketogenic diet.

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Key Macros in a Keto Diet

The ketogenic diet revolves around three key macronutrients: fat, protein, and carbohydrates. The right balance of these macros is essential for entering and staying in ketosis, where your body burns fat for fuel instead of carbs.

1. Carbohydrates: Keep It Low

On keto, carbs are a limit—the most restricted macro. Aim to stay under 50 grams of total carbs, or up to 30 grams of net carbs, per day. Stick to non-starchy vegetables and low-carb fruits like berries to stay within your carb limits.

Not meeting your macros? Make sure to check this post: Struggling to Hit Your Macros? Here's the Solution

2. Protein: For Muscle and Repair

Protein typically makes up about 20% of your intake but can vary depending on your goal. Choose quality sources like grass-fed meats, poultry, eggs, and fish. Be mindful of portion sizes, as too much protein can affect ketosis.

Protein is crucial for satiety and muscle maintenance. Without enough, you risk losing muscle and feeling hungrier. High-protein meals trigger glucagon release, a hormone that helps counterbalance insulin and promote feelings of fullness.

3. Fat: Your Main Fuel

On keto, fat is your primary energy source, usually making up about 70-75% of your daily intake, though this can vary based on your goal. Focus on healthy fats like avocados, olive oil, butter, and fatty fish to keep you feeling full and energized.

Fat often acts as a filler on a keto diet, meaning you regulate your energy intake by adjusting your fat consumption. If your goal is to lose body fat, maintaining a calorie deficit is key, so your fat intake becomes a limit. Remember, you shouldn’t eat more fat just to “meet your fat intake.”

What Can I Eat on a Ketogenic Diet?

Eating on keto is all about focusing on nutrient-dense, whole foods that are low in carbs and rich in healthy fats. Here’s a breakdown of the main food groups you should prioritize:

1. Healthy Fats

Fats are your main source of energy on a keto diet, and it’s essential to choose natural, unprocessed fats. Prioritize fats from whole foods like fatty cuts of meat, fish, and plant oils.

Animal fats: Butter, ghee, lard, tallow, duck fat, goose fat, chicken fat (from pasture-raised sources)
Plant oils: Olive oil, coconut oil, MCT oil, avocado oil, macadamia oil
Fatty fish: Salmon, sardines, mackerel, anchovies, herring

Moderation note: While fats are a key part of keto, focus on quality over quantity. If your goal is weight loss, you should adjust fat intake to maintain a calorie deficit. Avoid overeating fats just to "meet your macros." Looking for more? Read The Fatome: What is the Best Source of Fat on a Ketogenic Diet?

2. Protein Sources

Protein is essential for maintaining muscle and satiety. Stick to unprocessed, high-quality sources.

Meat and poultry: Grass-fed beef, lamb, goat, venison, pasture-raised chicken and turkey, pork (preferably pasture-raised)
Fish and seafood: Wild-caught fish (salmon, sardines, mackerel), shrimp, crab, lobster, clams, oysters, squid, octopus
Organ meats: Liver (beef, chicken, lamb), heart, kidneys
Eggs: Pasture-raised chicken eggs, duck eggs, quail eggs
Dairy: Full-fat cheese (cheddar, mozzarella, feta), full-fat yogurt, sour cream, heavy cream. Also, A2 is better than A1.

Moderation note: Some dairy products, like full-fat yogurt and heavy cream, should be consumed in moderation due to their higher carb and/or calorie content. Also, while grain-fed meats are keto-friendly, they are higher in omega-6 fatty acids, so consider limiting them if possible. Here's how you can do it if you're on a tight budget. Finally, beware of hidden carbs in processed meats like sausages and bacon, as well as organ meats and seafood.

3. Non-Starchy Vegetables

Non-starchy vegetables are packed with nutrients and fiber but are low in carbs, making them ideal for a keto diet. Focus on leafy greens and cruciferous vegetables.

Leafy greens: Spinach, kale, Swiss chard, arugula, romaine lettuce, collard greens
Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, kohlrabi, radishes, rutabaga, turnips, fennel
Root Vegetables: carrots, parsley roots, celeriac
Other Options: Zucchini, cucumbers, bell peppers, asparagus, celery, mushrooms, radishes, eggplant, bamboo shoots, sea vegetables (nori, kelp), summer and winter squash, spring onion, leek, onion, garlic, okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts, chayote, jicama

Moderation note: Certain vegetables, like carrots, celeriac and leeks, are slightly higher in carbs, so enjoy them occasionally and keep portion sizes moderate. Worried about fiber in veggies? Here's what you need to know.

4. Keto-Friendly Fruits

Most fruits are high in sugar, but some low-carb options can be included in moderation on a keto diet.

Best options: Avocados, olives, berries (strawberries, raspberries, blackberries, blueberries, cranberries, mulberries), coconut (unsweetened), rhubarb
Other options: watermelon, Cantaloupe, Galia, Honeydew melons, cherries, peaches, apricots and nectarines.

Moderation note: Some low-carb fruits, such as blueberries, should be eaten in smaller amounts due to their higher carb content. Stick to small servings to stay within your carb limits. Wondering if you could have higher carb fruits? Check this out!

5. Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats and fiber. However, they can be easy to overeat due to their calorie density, so portion control is key.

Best nuts: Macadamia nuts (lowest in carbs and the best fat profile), pecans, almonds, walnuts, hazelnuts, Brazil nuts (limit due to high selenium)
Seeds: Chia seeds, flaxseeds, pumpkin seeds, hemp seeds, sunflower seeds
Other: pistachio nuts, cashew nuts, chestnuts (in small amounts)

Moderation note: While nuts are healthy, certain varieties, like almonds and walnuts, should be eaten in smaller amounts as they can quickly add to your carb count. Cashews and pistachios are best avoided or eaten very sparingly, as they are higher in carbs. Here's a full list of nuts and seeds on keto.

6. Beverages, Condiments and Other

Stay hydrated with keto-friendly beverages, and use condiments to add flavor without extra carbs.

Beverages: Water (still or sparkling), coffee (black or with cream), tea (unsweetened, herbal), bone broth
Condiments: Mustard, mayonnaise (sugar-free or homemade), pesto, pickles (no added sugar), fermented foods (kimchi, sauerkraut), lemon or lime juice, all spices and herbs. Want o make your own? There's lots of recipes here!
Some soy products: Edamame (green soy beans), black soybeans - unprocessed, and fermented soy products such as Natto, Tempeh, tamari (gluten-free soy sauce) or coconut aminos for soy-free.
Thickeners: arrowroot powder (minimum amounts such as a tablespoon per recipe), 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
Chocolate: cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder
Low-carb sweeteners from this list. Beware of sugar-free chewing gums and mints - some of them have carbs from sugar alcohols like sorbitol, maltitol that may raise blood sugar and cause digestive issues.

Moderation note: Be cautious with store-bought condiments and drinks, as they may contain hidden sugars or additives that can raise carb counts. Always check the labels for any added sugars or carbs.

Foods to Avoid on a Keto Diet

To stay in ketosis and reach your health goals, it’s important to avoid foods that are high in carbohydrates, heavily processed, or contain unhealthy fats. Below is a breakdown of what to avoid on a keto diet:

1. Grains and Grain-Based Foods

Grains are high in carbohydrates and can quickly spike your blood sugar, pushing you out of ketosis.

Wheat, oats, rye, barley, corn, rice, millet
All products made from grains: bread, pasta, cereal, crackers, tortillas, baked goods (cookies, cakes, muffins), pizza, granola

Why avoid? Grains are a significant source of carbohydrates and can easily exceed your daily carb limit. Here's how you can easily swap common high-carb grains: bread, rice and cereal.

2. Sugars and Sweetened Foods

Sugars and anything containing added sugar should be eliminated, as they cause blood sugar spikes and disrupt ketosis.

Table sugar, brown sugar, honey, agave syrup, maple syrup, high-fructose corn syrup
Candy, desserts, pastries, sweetened sauces, jams, ice cream
Sweetened drinks like soda, sweetened teas, energy drinks

Why avoid? Sugar directly interferes with ketosis and can lead to insulin spikes and cravings, making it difficult to maintain a keto lifestyle. Here's a list of low-carb sweeteners you should use instead.

3. Starchy Vegetables

Starchy vegetables are higher in carbs and should be avoided to maintain ketosis.

Potatoes, sweet potatoes, yams
Corn, peas, butternut squash, acorn squash
Beets, parsnips, carrots (in large amounts)

Why avoid? These vegetables contain too many carbs to fit within a keto diet and can quickly increase your daily carb intake. Note: Almost any whole foods can be a part of a healthy low-carb diet. Here's why and how.

4. High-Carb Fruits

While some fruits are okay in moderation, most fruits are high in sugar and should be avoided.

Bananas, apples, grapes, mangoes, pineapples, peaches, oranges, tangerines
Dried fruits like raisins, dates, figs, prunes
Fruit juices (even 100% fresh juices)

Why avoid? Fruits are rich in natural sugars (fructose) that can easily push you out of ketosis. When it comes to fresh fruits, moderation is key. For instance, using one or two bananas to make a banana bread can be acceptable as the carbs per serving are low. In fact, almost any whole foods can be a part of a healthy low-carb diet. Here's why and how.

5. Ultra-Processed and Packaged Foods

Highly processed and pre-packaged foods often contain hidden sugars, carbs, and unhealthy additives.

Packaged snacks like chips, crackers, popcorn, cookies
Frozen meals, boxed dinners, pre-made sauces, dressings
Processed meats with fillers (sausages, hot dogs, deli meats) with caution
Many sauces like ketchup, BBQ sauce, and marinades contain sugar and starches. Some may be fine in moderation, always check the label.

Why avoid? Processed foods often contain added sugar and starches, unhealthy fats, and preservatives that can affect ketosis and overall health. You don't have to avoid them all but be mindful of how many you consume and what's on the label.

6. Unhealthy Fats and Oils

Refined and hydrogenated oils are high in omega-6 fatty acids and trans fats, which can lead to inflammation and health issues.

Vegetable oils (corn oil, soybean oil, canola oil, sunflower oil, grapeseed oil, safflower oil)
Margarine, shortening, and any hydrogenated or partially hydrogenated oils

Why avoid? These fats are highly processed and inflammatory, negatively impacting your health and interfering with the benefits of keto. Here's a full list of fats and oils with detailed breakdown and smoke points, and here's a more recent post listing the best fats to use.

7. Legumes

Legumes are high in carbs and should be avoided on a keto diet.

Beans (black beans, kidney beans, lentils, chickpeas, pinto beans)
Peas, peanuts (technically a legume)

Why avoid? Legumes contain too many carbs and can be difficult to digest for some people due to their high lectin content. Here's how you can easily swap legumes in recipes.

8. Low-Fat and Diet Products

Many products labeled "low-fat" or "diet" are packed with hidden sugars and artificial additives to enhance flavor.

Low-fat yogurt, skim milk, fat-free cheese
Diet sodas, sugar-free desserts, low-carb bars
Low-fat salad dressings, "light" condiments

Why avoid? These products may seem healthy, but they are often filled with sugars and additives that affect ketosis and overall health.

9. Alcoholic Beverages

Some alcohols are keto-friendly in moderation, but many contain hidden sugars and carbs that can kick you out of ketosis.

Beer, sweetened cocktails, dessert wines
Wine coolers, sugary mixers (soda, tonic water)
Liqueurs, flavored spirits

Why avoid? Alcohol can slow weight loss and increase appetite, and many alcoholic beverages contain hidden sugars. Here's a list of alcoholic beverages that are acceptable on a keto diet. Watch out for sweetened beverages marketed as "low-carb" or "diet," as they may still contain carbs or unhealthy sweeteners.

Carb Content 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.

Meat and fish: 0 grams (Includes beef, lamb, chicken, pork, salmon, sardines, mackerel)
Organ meats (liver, heart): ~3 grams per 150g serving
Eggs: ~0.7 grams per egg
Cheese: 0-1 gram per ounce (varies by type)
Cream (full-fat): ~1.6 grams per 60ml (2 fl oz)
Butter: 0 grams per tablespoon

Tip: Avoid processed meats like sausages or bacon with added starches or sugars.

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

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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.

But 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.

Leafy greens:

Spinach, lettuce, Swiss chard: ~0.5-1 gram per cup
Kale: ~2-5 grams per cup

Cruciferous vegetables:

Broccoli, cauliflower: ~4-6 grams per 150g serving
Brussels sprouts: ~4 grams per 150g serving
Cabbage (red or white): ~4-7 grams per 150g serving

Other low-carb vegetables:

Zucchini: ~3 grams per 150g serving
Cucumber: ~2 grams per 150g serving
Bell peppers: ~3-5 grams per pepper (green, red, yellow)
Asparagus: ~2.7 grams per 150g serving
Mushrooms: ~3-5 grams per 150g serving

Note: Starchy vegetables like potatoes, corn, and beets should be avoided due to their high carb content, although a small amount of corn and beets in recipes is acceptable.

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
chayote squash	4.2	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
jicama	2.5	150 g/5.3 oz

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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.

Avocado: ~3.7 grams per whole fruit (200g)
Raspberries: ~3.3 grams per ¹/₂ cup
Strawberries: ~4.7 grams per ¹/₂ cup
Blackberries: ~3.1 grams per ¹/₂ cup
Blueberries: ~8.9 grams per ¹/₂ cup (in moderation). Wild blueberries are preferable.

Tip: Stick to smaller servings of berries and avoid high-carb fruits like bananas, apples, and grapes.

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)

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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.

Macadamia nuts: ~1.5 grams per ounce (30g)
Pecans: ~1.2 grams per ounce
Almonds: ~2.7 grams per ounce
Walnuts: ~2 grams per ounce
Brazil nuts: ~4 grams per ounce
Chia seeds: ~0.4 grams per tablespoon
Flaxseeds: ~0.6 grams per tablespoon
Pumpkin seeds: ~1.3 grams per ounce
Sunflower seeds: ~3.2 grams per ounce

Note: Nuts like cashews and pistachios are higher in carbs and should be eaten sparingly.

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

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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.

Condiments:

Mustard: ~0.7 grams per tablespoon
Tomato puree: ~5.7 grams per tablespoon
Apple cider vinegar: ~0.1 grams per tablespoon
Coconut aminos: ~1 gram per tablespoon

Other foods:

Dark chocolate (85%+): ~5.7 grams per ounce
Almond flour: ~2.2 grams per ¹/₄ cup
Coconut flour: ~3.2 grams per ¹/₄ cup
Psyllium husk powder: ~1.4 grams per ¹/₄ cup

Tip: Always check labels for hidden sugars and carbs, especially in pre-made sauces and dressings.

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

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. Here’s a breakdown of the best protein sources for keto.

Protein in Meat, Fish and Seafood

Meat (per 150g serving):

Beef (lean rump steak): ~31 grams
Ribeye steak: ~28 grams
Pork chops: ~31 grams
Lamb chops: ~28 grams
Chicken breast: ~37 grams
Chicken thighs: ~29 grams
Bacon: ~12 grams per 3 slices

Fish and seafood (per 150g serving):

Salmon: ~32 grams
Tuna: ~37 grams
Cod: ~27 grams
Prawns, mussels, clams: ~22 grams
Lobster: ~25 grams
Scallops: 18 g
Squid, octopus: ~19-23 grams

Tip: Focus on high-quality, pasture-raised or wild-caught sources to get the most nutrient-dense proteins.

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 rump 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
scallops, raw	18	150 g/5.3 oz
gelatine	6	1 tbsp

Protein in Eggs and Dairy

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

Eggs:

Chicken eggs: ~6.3 grams per large egg
Duck eggs: ~9 grams per large egg

Dairy:

Cheese (hard cheeses like cheddar): ~14 grams per 60g/2 oz
Cream cheese: ~3.5 grams per ¹/₄ cup
Greek yogurt (full-fat): ~14 grams per 150g
Ricotta cheese: 6.9 grams per ¹/₄ cup
Mozzarella cheese: 14 g per 60 g/2 oz
Mascarpone: 3.6 grams per ¹/₄ cup
Cottage cheese: 6.3 g per ¹/₄ cup

Tip: You can always boost your protein intake with high-quality protein powders.

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
cottage cheese	6.3	¹/₄ cup
Greek yogurt/td>	14	150 g/5.3 oz

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet Pin it Follow us 148.4k

Protein in Nuts and Seeds

While animal products are the best sources of protein on keto, there are some plant-based, vegan-friendly options.

Nuts and seeds (per ounce):

Almonds: ~6 grams
Walnuts: ~4.3 grams
Pecans: ~2.6 grams
Pumpkin seeds: ~8.6 grams
Sunflower seeds: ~5.9 grams
Chia seeds: ~4.7 grams per ounce

Vegetables (per cup, cooked):

Spinach: ~5.3 grams
Broccoli: ~2.6 grams
Kale: ~2.2 grams
Asparagus: ~2.9 grams
Cauliflower: ~2.1 grams
Mushrooms: ~1-2.5 grams (varies by type)

Other options:

Tempeh: ~7.7 grams per ¹/₄ cup
Hemp seeds: ~9.2 grams per ounce
Tofu (firm): ~8 grams per 100g serving

Tip: While plant-based options can supplement your protein intake, animal sources typically provide a more complete amino acid profile.

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
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

Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet Pin it Follow us 148.4k

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.

Limit omega-6 fats from vegetable oils (like corn, soybean, or sunflower oil) as they can promote inflammation if consumed excessively.

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 Pin it Follow us 148.4k

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Carol L 4 days ago # Reply

Martina, I see this is an older post. Perhaps you have reconsidered several points in recent years, but in this post:
I’m a bit concerned about your fruits: Other options. Aren’t they all too high in sugars??? Some are actually listed in your list of “Foods to Avoid”
Xylitol has always been keto, I thought…?
Also, under thickeners, arrowroot powder is NOT keto.
Oils to avoid: grapeseed, sunflower? I thought those were healthy oils…especially sunflower
As for the entire post: THANK YOU!
This is very comprehensive, and easily readable.
I appreciate all the hard work that goes into these posts, and know that it takes time and effort.

Martina @ KetoDiet 3 days ago # Reply

Thank you Carol! I updated a few more things as they were not very clear but will also answer them here.
Fruits: This is a bit more complicated as it depends on the amounts used. Almost any fruits can be included as long as the serving size is small. For instance, I used bananas in a banana bread. While a whole banana would not be keto, one banana in a recipe that makes 8-16 servings is absolutely fine. Here's more: Beyond the Labels: A Fresh Take on Keto and 'Non-Keto' Foods
Xylitol: You are right, this sweetener should not have been mentioned together with maltitol and sorbitol, although I do advise caution: Top 6 Keto Sweeteners and Low-Carb Sweetener Conversion Chart
Arrowroot: Similar thoughts about this one. Often used as a "paleo" alternative to flour or corn starch, I did use one tablespoon in a recipe to thicken pie filling so the carb count per serving is negligible. Some more info here: How To Thicken Sauce Without Flour: Complete Guide To Low-Carb and Gluten-Free Thickeners
Oils: This will depend on the way it's been processed, plus the level of omega 6 fats. Grapeseed oil and sunflower oil are not ideal, even if raw: The Fatome: What is the Best Source of Fat on a Ketogenic Diet? and Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet
Any questions? Let me know! 😊

Ganiyat 10 months ago # Reply

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

Cath 2 years ago # Reply

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?
Thanks.

Martina @ KetoDiet 2 years ago # Reply

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.

cindy 2 years ago # Reply

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.

Liz 3 years ago # Reply

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!

Martina @ KetoDiet (https://ketodietapp.com/) 3 years ago # Reply

Thank you Liz, I really appreciate your kind words!

Helen 3 years ago # Reply

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

Mia 4 years ago # Reply

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

Martina @ KetoDiet 4 years ago # Reply

Hi Mia, did you go through this page? ketodietapp.com/free-diet-plans#nl
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!

Belinda Mills Jordan 4 years ago # Reply

I’d like to subscribe to blogs

Hello Belinda, you can subscribe from this page: ketodietapp.com/free-diet-plans or from our footer.

Charley Fulmer 4 years ago # Reply

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): ketodietapp.com

Racheal 4 years ago # Reply

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!

Halina (https://breakfastfine.com/) 4 years ago # Reply

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.

Josephine Mackenzie 4 years ago # Reply

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?
Thanks,
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 😊

Douglas Baumle 4 years ago # Reply

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.

Carla Garry 4 years ago # Reply

Hi
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: ketodietapp.com

Susan 4 years ago # Reply

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

Anita Navin 5 years ago # Reply

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

Csaba 5 years ago # Reply

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

Shirl 5 years ago # Reply

Very helpful ideas of what I can and can not eat

Robert McNab 5 years ago # Reply

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

Martina @ KetoDiet 5 years ago # Reply

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

Magdalena Yonova 5 years ago # Reply

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 😁

lara 5 years ago # Reply

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

Sandra McKenna 5 years ago # Reply

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

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.

Fifi 5 years ago # Reply

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.

Alois 5 years ago # Reply

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!

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Heaven 5 years ago # Reply

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.

Catherine Reed 5 years ago # Reply

I am SO HAPPY to have found your site, Martina! I was approached by my daughter about going Keto and, while waiting to start with her, opted to eliminate starches and sugar, which I think helped my body adjust more easily as it was less change at once (and resulted in a 10# weight-loss before going Keto!).
I have just purchased your Premium app as well as downloading the Keto Buddy and Keto App, and am so excited to begin using them!!! Thank you so much for all of your efforts.

Thank you so much for your kind words and support! ❤ Keto on!

Maissa Kamel 5 years ago # Reply

Awesome thanks for your valuable information 👍🏻👍🏻👍🏻👍🏻

Sunnye 5 years ago # Reply

Very happy to have stumbled across your blog site (during a recipe search) only to realise that I have recently purchased 2 of your books (I'm in Australia). Both of which I like. I have been doing this way of eating since February, switched from WW which was progressing slowly and I was often hungry. I am never hungry on this plan and I am finding it so much easier. And I am losing weight twice as fast. After about 2 1/2 months doing Keto I realised that the lists I was using for a resource for net carbs in foods was completely wrong. It said mushrooms was 0.3 net carb per 100g and I was happily having 200g thinking it was 0.6g and it wasn't. I ended up checking some lists against the USA Agriculture list and found all were wrong. So I started to make my own list using that website. This was a bit of a pain but at least I knew it was accurate. Anyway, I found your site and could stop doing my list. YAY! 🙏 Thank you so much for providing accurate information that you have referenced and for all the other guides and recipes you have shared. I really wish these guides were in my books though (I have your latest book), so can you please consider for the next book 😁. I had to print them after saving it to MS word for a friend (that has also bought a book) and it's pages of poorly edited A4 paper. Many thanks again 🙏

Sunnye thank you so much for your kind words and support! That's what I love about low-carb eating because I don't feel hungry and I always have energy even if I eat just twice a day 😊 The best way to keep all these guides without having to print them would be to buy my app. even without internet connection you'll have access to these and more through the KetoDiet Guide section and the KetoDiet Blog section (in this section it only needs to sync once). I hope this helps!

Angela Sulewski 5 years ago # Reply

best link yet i've found regarding the keto diet. still debating whether or not i should do the keto diet but this is a huge help. thank you.

joelle dijksteel 5 years ago # Reply

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

Carlton Loeber 5 years ago # Reply

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

Gregory 5 years ago # Reply

Such a pleasant looking and informative page. 😊

Loel G 5 years ago # Reply

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

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?

Pam 5 years ago # Reply

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

Justin Viel 5 years ago # Reply

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.

Viktoria 5 years ago # Reply

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.

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!

VJ 5 years ago # Reply

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.

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

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

Mohammed 5 years ago # Reply

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?

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

Sarah 5 years ago # Reply

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

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

Velma Smith 5 years ago # Reply

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.

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

Sara Klassen 5 years ago # Reply

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

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).

James W Lowder 5 years ago # Reply

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

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!

Mario Tristan Lopez 5 years ago # Reply

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

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

sue funkey 5 years ago # Reply

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

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

Rebecca 5 years ago # Reply

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!

Sally 5 years ago # Reply

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.

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

Sara 5 years ago # Reply

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

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: Recipes (use the filtering tool under "allergies"). I hope this helps!

ron 5 years ago # Reply

Where can I buy chicken That I can afford?

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

Michelle 5 years ago # Reply

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

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

Daniela Lazar 5 years ago # Reply

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.

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.

Tim 5 years ago # Reply

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.

Debbie 5 years ago # Reply

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

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

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Stephaie Bologna 5 years ago # Reply

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

Here are the most relevant posts:
The Importance of Potassium and Top 7 Low-Carb Foods High in Potassium
The Importance of Magnesium and Top 7 Low-Carb Foods High in Magnesium
Top 11 Nutrient-Dense Low-Carb and Keto Foods
Top 10 Low-Carb and Keto Sources of Vitamin C

denis 5 years ago # Reply

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

mike 5 years ago # Reply

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.

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 😊 Sweetener-Free Keto Desserts

Zainab 6 years ago # Reply

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.

Jeannie 6 years ago # Reply

Hi! I'm a newbie..what is a good supplement to use starting out? Or do I need to?
Thanks so much for all the new info, much to learn 😊

Martina @ KetoDiet 6 years ago # Reply

Hi Jeannie, the only supplement I'd always recommend is magnesium because it's not easy to get enough of it no matter what diet you follow. Other than that you don't need to take any supplements (this of course also depends individual diets, lifestyle and potential deficiencies - for me that's vitamin D). Here's a list of recommended magnesium supplements: Complete Guide to Magnesium Supplementation I hope this helps.

Chris Sparrow 6 years ago # Reply

Thankyou for all this information ..it has really opened my eye's..and I never realised how many carbs are in things I never thought there would be..I shall most definitely be eating less carbs from here on in..again bless and thankyou so much for the info..🤗

John Clinton 6 years ago # Reply

Very informative thanks you. I am doing a LCHF diet with diabetes.co.uk I don't think I could go completely kept though. Having said that the information on here is very good.
Thanks
John

Thank you John! You may not need to go strict keto (ultra low-carb). In fact, any level of carbohydrate restriction is beneficial.

Neil Dennis 6 years ago # Reply

Thank you Martina! I have been a healthy eater most of my life but the late 60's have there down side. I have done the 3 day fast for kicking in keto and gone to paleo after. I am loosing muscule mass with age and this diet seems better in many ways. I am starting next week to get to 168 lbs. at 6' 0" or 15 lb weight loss. The most important factor is I can see myself staying on this diet for the rest of my life. Thank You so much!

Thank you for sharing this with us, Neil! Good luck and keto on! 😊

Lesley 6 years ago # Reply

This information was wally helpful. Just starting so thank you!

Martina Zainal 6 years ago # Reply

Your list is an excellent place to start with what to eat and not to each. As I get more time I will investigate further. Thank you, Martina

Thank you Martina!

babyfeet 6 years ago # Reply

If I have fat macros to meet each day, why aren't the fat counts included with the listed foods?
I know I can look elsewhere, but it seems odd to omit that piece of info while you're at it.

The focus is on carbs and protein as these are the most challenging macros to meet. Fat is eaten to satiety and most people don't have to track fat and calories. If you want to track your food intake, our app includes a food database with a complete list and macronutrients (all features are listed here: ketodietapp.com/). I hope this helps!

Cindy 6 years ago # Reply

Your recipe for beef jerky lists "minced lean beef" as the main ingredient. What is minced lean beef? It looks like ground beef (hamburger) but I'm not sure. Thanks in advance!

Hi Cindy, it's the same as "ground" beef (just beef, no other ingredients). I hope this helps!

Vicky 6 years ago # Reply

Is Kaizen whey isolate okay on Keto as it has nothing in but whey protein isolate, soy lecithin less than 1%, xantham gum and stevia extract?

Hi Vicky, if you can tolerate xanthan gum then it should be fine (it may cause GI distress so keep that in mind). It's ok as long as it's whey protein isolate (very low-carb) - not concentrate - and soy is only added in the form of lecithin (very small amount).

Michele 6 years ago # Reply

I've been in ketosis for over 2 weeks but I'm not losing any weight. I'm staying at the same weight. I can't figure out what I'm doing wrong except maybe too many diet sodas or not enough vegetables. I wish I could find the portion sizes for the ideal diet somewhere, I don't want to have to count every gram of protein, fat, etc. I just want the general portions of meat, vegetables, etc.

Hi Michelle, you won't need to do that once you learn what the ideal serving size is and how many carbs you should be eating. It's always best if you can track your food intake, at least for the first few weeks or months. Here's a post that may help: How To Low Carb: 15+ Common Weight Loss Mistakes

Lora 6 years ago # Reply

Amaranth, quinoa and buckwheat are not grains, they are high protein seeds, so why are you excluding them? Seems like they are exactly what you would want in a keto diet.please clarify. Thanks

Hi Lora, these may be relatively high in protein but they are unfortunately still too high in carbs and not suitable for a keto diet.

Calvin 6 years ago # Reply

Hello I haven't seen anything on cereals are there particular keto cereals or none at all?

I wish there were - I make my own. Check out these keto recipes: ketodietapp.com/Blog/searchFilter

Ahmad 6 years ago # Reply

Hello
is it important to count calories with the keto diet?
And how do I know my carb limit during the day?
Thank you.

Hi Ahmad, I suggest you check out these posts:
How To Low Carb: 15+ Common Weight Loss Mistakes (explains why calories matter but you you may not have to count them)
How Many Carbs per Day on a Low-Carb Ketogenic Diet?

Karen 6 years ago # Reply

Oh my goodness.
So glad I've found you.
Spend lots of time researching online. But not seen anything so "to the point".
I started Keto and IF 10 days ago.
Loving it but quite confused lol.
Thank you.
Kind regards
Karen, Isle of Wight UK

peggy chan 6 years ago # Reply

hello, i'm new to keto diet! I have a question need your help.
can I consume fresh figs? and watergrass?
thank you for your time!!

Hello, fresh figs are quite high in carbs but you could have a piece even when you follow a low-carb diet. It depends on your daily carb limit and I would avoid figs if it's less that 30 grams of net carbs.

Louvdie Ochoa 6 years ago # Reply

When you talked about chocolate you mentioned avoiding soy lecithin. Does that apply just when choosing chocolate or with all food items?
Also, why should we avoid soy lecithin ?
Thank you.

Hi Louvdie, soy lecithin in chocolate is acceptable because of the very small amounts used (unless you strictly avoid it). There are health reasons why soy should not be included. Flavones and other phytoestrogens found in soy seem to either stimulate or suppress cancer growth, depending on dosage and other factors.

KC 6 years ago # Reply

Do you have any suggestions on milk substitutes?
I have a nut allergy, so almond milk is out.
Is flax and/or pea milk (unsweetened) a keto-friendly substitute?

You can use seed milks (sunflower, flax or poppy). Or try coconut milk instead.

Renée 6 years ago # Reply

Great info ! Thanks

Janice 6 years ago # Reply

On the egg serving, it's says a large piece???!

Eggs can be small, medium, large, extra large and jumbo. I hope this helps 😊

John 6 years ago # Reply

Great information.
Thank you.

Dipika 6 years ago # Reply

Thanks for this awesome info! Is the nutrition content for cooked meat or raw? (Since there is considerable shrinkage?)

Good point! It's per "raw" - I updated the list.

Sonja Webb 6 years ago # Reply

I love how easy this seems to be and laid out in simply easy to follow terms. Several in our household struggle with our weight and this plan seems to make it very family friendly. Eager to get started and see what we can achieve as a family. Thank you for the very helpful hints and ingredients to get started.

Thank you Sonja!

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Heidi Dorn 6 years ago # Reply

Hello,
Do you by chance have a printable version of this? I want to look into this eating plan and hopefully start soon.
thanks,
Heidi

Hello Heidi, the pyramid is printable (simply click on the image of the pyramid). The detailed list is not printable but you could export/save it as PDF. I hope this helps!

Susan 6 years ago # Reply

Is it ok to drink Aloe Vera (pure juice, no additives / preservatives)?
Thanks!

Yes, as long as there is no sugar added, you can use aloe vera juice as a supplement.

Amazing article. Very clear and complete.
Just a silly question: eggs need to come from free range animals as well, right?
It's hard to find proper organic food when travelling...

Hi Susan, it is best to get "organic eggs" or at least "free-range eggs". There is more information about eggs, meat and other foods in this post: How to Stay Low-Carb and Keto on a Budget

Anthea Brewer 6 years ago # Reply

Thanks for all this info. I am going to follow this and your list of what and what not to eat will help me a great deal. Thanks again. Anthea

alicia 6 years ago # Reply

very helpful and easy to understand. thank you.

Sherry 6 years ago # Reply

Omg I have just happened upon your blog and it’s wonderful. I love the calculations of the common foods. I feel like I can tackle this diet head on now. I was having trouble with the carb count as well as portion size. Thank you so much 😊

Nicole Cabbell 6 years ago # Reply

Hi!
This has probably been asked a million times before; if so, I apologize for being redundant. How often per week would you recommend eating the foods listed under 'eat occasionally'? I've been on keto since the end of September '17, but right now I'm trying to change things up a bit to see if I can tweak my fat/weight loss.

Hi Nicole, I wish there was a simple answer but it depends on:
1) Your daily carb limit
2) The amount eaten.
This means that you can eat tomatoes, berries or cauliflower every day if if your eat them in moderation (ie they don't make most of your daily food intake).
The rule of thumb is to include foods from the "eat freely" list on a daily basis and in most (or all) of your meals and then add any foods from "eat occasionally" list.
I hope this helps!

Naushin Rahman Khan 6 years ago # Reply

Hi, Miss Naushin (29)here. My weight is 78 Kg and my height is 5 feet 3 inches.I want to start keto diet.please advise me.
Thanks

Hi, here's the best way to start keto: How To Start Keto: All You Need To Know

Zareen 6 years ago # Reply

Since starting the keto diet, how has that affected your hasimoto's? I have that along with hypothyroidism.

Here's about keto & Hashimoto's (I follow the same approach as outlined there): Are Keto and Low Carb Diets Suitable for People with Thyroid Disease?

Mary Anne 6 years ago # Reply

I have been hearing friends follow the Keto diet. I noticed in a post or two here, fasting is a precursor. I started yesterday to monitor carb intake. I am prone to heavy sugar intake and apparently like veggies that lean on the high side.
I'm hoping to make changes that I can stick with. info on fasting and snack substitutes would be appreciated. Thank you .

Hi Mary Anne, fasting goes hand in hand with the ketogenic diet simply because it is easy to fast when your appetite is under control.
You can find information about fasting here: Complete Guide to Intermittent Fasting
Here's where to start: How To Start Keto: All You Need To Know
For healthy snacking options, have a look at the recipes (Recipes) and use the filtering tool to find what you are lookig for. I hope this helps!

Norman Long 6 years ago # Reply

I just starting the Keto Diet. I do exercise regularly and drink lots of water. My first question is - Where can I find menu's with keto diets on them that I don't have to pay for so I can make sure I'm eating right? How will I know when I'm in Ketosis? Last question - Can I take Excedrin to help with the headaches?
Thanks,
Norm

Hello Norman, we offer 3 free free diet plans that will help you kick-start your keto diet: ketodietapp.com/free-diet-plans
For more about keto, there is plenty of information on my blog (several expert articles for each topic): Guides & Articles
I'm afraid I can't advice on medication as I'm not a health professional.

Nancy 6 years ago # Reply

I just started and i'm still in overeating mode. Always hungry, stress eater. What is the best thing to eat in between that is kind of like a "free food" per say...
Thank you

Hi Nancy, first make sure you're eating enough protein - this is often the cause of feeling hungry/increased appetite: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
When I need a snack between meals, I go for a piece of dark chocolate (85-85-90% cacao), or half an avocado sprinkled with salt and pepper, or Soft & Tender Homemade Beef Jerky or fat bombs: ketodietapp.com/Blog/Filter. With fat bombs you need to be careful as they are calorie dense and easy to overeat.

Debbie 6 years ago # Reply

Eating 75% fat is very difficult for me. Please tell me how to do this that is appetizing. Thx!

Keep in mind it is not 75% of fat in terms of grams but in terms of calories so it is not as hard as it sounds. One gram of fat contains more than twice as many calories compared to protein an carbs. Have a look at my recipes: Recipes

Pratik 6 years ago # Reply

Hello Martina,
Since I am on Vegetarian diet, I eat cottage cheese 200gm everyday. After reading your post it says cottage cheese should be consumed occasionally. Please suggest what should I do and also if you can suggest few Vegetables which I can have daily.
Thanks

Hi Pratik, what is meant by "occasionally" is that cheese and dairy products in general should not be overeaten (can stall your progress). Since you follow a vegetarian keto diet plan, you will naturally be consuming more eggs and dairy. If you hit a plateau, it's worth looking at your dairy consumption.

Idrees syed 6 years ago # Reply

Awesome 👏. So easy going method. I took snapshots for thing to eat and avoid. I don’t wanna miss.

Steve Austral 6 years ago # Reply

Hi. We have a 2 year old with epilepsy and are considering to try a Keto diet - does that diet differ from a 'standard' Ketogenic diet? I heard that Keto for epilepsy involves very accurate measurements as well as a specific daily meal plan rather than a "free to eat" regime.

Hi Steve, there are different approaches and not all off them are as strict as the "classical" approach for epilepsy. These posts will help:
Can the Ketogenic Diet Help Patients with Epilepsy?
Types of Ketogenic Diet for Epilepsy

David 6 years ago # Reply

What are your thoughts about green tea and matcha?

Absolutely, go for it! From another post on my blog: Green tea is rich in catechins, which are potent antioxidants. It's also the best source of a specific catechin known as epigallocatechin gallate (EGCG), which has been credited with beneficial health effects on cardiovascular and metabolic health.

Steve B 6 years ago # Reply

Individuals are supposed to drink half their weight in ounces of liquid a day.
So a 160 lbs individual is to drink 80 ounces of liquid a day.
For a person that has never drank coffee and has little interest in tea what are they suppose to drink - water or water with lemon/lime squeezed in it. That will never be a suitable beverage for me to live on for any period of time.
So what the heck am I suppose to drink??!!

Hi Steve, you can always use flavour enhancers such as flavoured stevia drops (zero carbs and calories) in still or sparkling water.

ahuva 6 years ago # Reply

I noticed that the list of protein in vegetables doesn't include all the vegetables in the Carbs vegetable list. Is it because for instance, there is no protein in zuchinni or green peppers? Also, is the equivalent of 150g (in the carb list), 1 cup (in the protein list). And btw, how many carbs in 30g of Brazil nuts? Thanks again, really appreciate the info. At first I thought keto was going to be easy to manage but it's more complicated then counting calories!

That is only because I focused on protein rich foods (the purpose was lo list either protein or carbs). Some of the vegetables have negligible protein and are not worth mentioning for this purpose. For detailed nutrition facts, you can browse through the Ingredients in the KetoDiet app (more info at ketodietapp.com/). I hope this helps!

Thank you for all this information. I'm wondering if there's a food list that incorporates the three macros plus calories. If I know how much protein 150g of chicken has I also need to know how much fat is in it and carbs (and calories) to be able to easily know what else I can eat.

You can see all of the macros in our app when browsing through the food database: ketodietapp.com

Dan Primeau 6 years ago # Reply

This is very helpful info when it comes to preparing a meal for a the day.
Thanks and keep up the great work.

Chinmaykumar A A 6 years ago # Reply

Is it okay to have rice/grain once in a day?

I'm afraid not is you follow a keto diet, in fact low-carb diets in general. Rice is too high in carbs.

richard baker 6 years ago # Reply

started keto Nov.-17' now 46 lbs lighter in Mar.-18'. it was extremely tough getting past the sugar addiction phase(keto flu).Want to lose 14 more to reach my goal. To me, this has been the best thing I have done to better my eating style/a life style change vs. a diet..your goals can be obtain by following the simple eating recommendation of which you have laid out/thank you..
I love yogurt- full fat, how often can I eat it/ and what might help reduce my belly fat area, waist line?

Hi Richard, if you reach a plateau, have a look at this post: How To Low Carb: 15+ Common Weight Loss Mistakes
Some people may be stalled by dairy so it's hard to say how often you can have full-fat yogurt. I have it a few times a week with no issues. Keep an eye on the serving size.

Kk 6 years ago # Reply

Why no focus on tofu?

Tofu is made from heavily processed soy and is not suitable for a healthy low-carb diet (endocrine disruptor, links to cancer, etc). From another article on my blog: Flavones and other phytoestrogens found in soy seem to either stimulate or suppress cancer growth, depending on dosage and other factors.
The only exception that can be included occasionally are fermented soy products such as tempeh.

Maryjane 6 years ago # Reply

My sister has been on a keto diet incentive November 2017 with great success. I am wanting to as well. I am diabetic and although the diet itself sounds healthy the fasting and intermediate fasting frightens me. I stopped going to my Nutrishionist because she kept changing my diet from Paleo, to B+blood type diet to Atkins... I kept extensive food/drink logs and my sugars went crazy as well as I felt ill. My sis sad this was a better diet. Seems better, I prefer a more natural foods/drinks approach to life style. I started to day and fasted from 12am to 1:30 pm . Had an omelet with greens and veggies and cheese, guacamole, radish and cucumber as sides. Having black coffee with cinnamon and tumeric. I am a bartender so I work crazy hours. So I am thinking this might work for me. Except I went grocery shopping yesterday and bought bananas, pineapple, tangerines and blackberries. Only black berries are ok. I usually have infused water and veggie/fruit smoothies I make during the day/night. So no smoothies, veggies or fruit at work. Hmmmm Any thoughts? I have battled thyroid issues since childhood. I am asthmatic since birth and will be 60 in October. I am tired of being tired. Thank you, sincerely, Maryjane

Hi Maryjane, fasting in your case should be approached with caution. First, you are diabetic (type 2 I suppose?) and second, you have thyroid issues (prolonged fasting can do damage). These posts may help:
Practical Guide to Fasting
Keto smoothies (no tropical fruits, just berries, cacao, nut butter, etc): Smoothies
For more, have a look at the recipes here -some of them are perfect for lunchboxes: Recipes

Paula 6 years ago # Reply

What is the reason For avoiding Almond milk?

Not at all! What you may be referring to are section about processed foods and additives - this may include some almond milk products.

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Jacob Koch 6 years ago # Reply

What is the reasoning for avoiding non-GMO products?

It is the other way around: Use only non GMO/ avoid apart from non-GMO.

Nancy B 6 years ago # Reply

Thank you so much for your information. I have just made a change in diet and I am on the ketogenic diet Started 7 days ago. I have spent a life time struggling with chronic fatigue and I am an addict to sugar. Presently I am going through the Keto flu; today I'm feeling a little better. But I have hope and I know this will work for it makes so much sense. Again thank you and may God Bless.

Heather 6 years ago # Reply

I hope you feel better soon 😊 God bless you too sister.

Claire Mannion 6 years ago # Reply

Hi,
I have been struggling with my weight since i was diagnosed with a Pituitary tumor which has affected my thyroid. I am hoping this diet will work! Can you please give me some advice?

Vie 6 years ago # Reply

Hi😊 Thanks for this handy tool!! I am doing 18 hour intermittent fasting with the Keto Diet and drink black coffee or tea during my fasts (With lots of coconut oil or cocnut cream of course). Whats do you think about adding a tiny bit (1 table spoon) of almond milk to cut the oily texture?

Lisa 6 years ago # Reply

Did you simply count calories or take the time to break down the label and figure the macros?

Hi Lisa, I'm not sure I understand your question. Calories do matter but if your goal is to follow a low-carb diet, it is important to look at the macronutrients as well. This may help: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Chris 6 years ago # Reply

What about carb balance tortillas? 6 net carbs...would the whole wheat be a better option then white? The whole wheat has about 26gm of fiber per tortilla but is wheat bad for body and digestion, is the white tortilla a better option even though ot has white enriched flour? Please help, i only eat tortillas 2 or 3 times per week. Keto diet is great but i can not gain weight or muscle mass grrrrr, i run and lift everyday and take egg white protein supplement.

Hi Chris, personally I would not use them at all. Apart from wheat, they contain several ingredients I would not use. You can try and make your own: The Best Low-Carb & Keto Tortillas, Taco Shells & Nachos
If you need to gain muscle, you will need to eat more (calorie surplus + exercise), and perhaps consider carb ups but that depends on how much muscle you are aiming to gain: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

María Torres 6 years ago # Reply

I'm sad,I been,this diet for a month,and I gain four pounds,,and my friend lost 40 pounds in three months,,,,,

This may helps: How To Low Carb: 15+ Common Weight Loss Mistakes

Darlene Upton 6 years ago # Reply

Hi I sent a message that hasn't gone through. Hoping you will see it and let me know what I'm doing wrong. New to Keto. Thanks Sincerely Darlene

Hi Darlene, this seems like the only message in this post - where did you send it?

lonnabc 6 years ago # Reply

I am allergic to all nuts and coconut products and am also lactose intolerant. I am happy to see that I am already eating primarily the way you have described. (Also glutin intolerant) I am excited to become more exacting in following this diet. I surely wish I could have all the milk products, and especially the nuts. I love nuts. However, I am already used to eating without them. Thank you for your info.

Devin Howell 6 years ago # Reply

My energy is up it seems but I'm literally eating nothing but turkey canned chicken and lots of tuna packets I'm having about 25 carbs a day will I get into ketosis this way?

Hi Devin, this may help: Ketosis & Measuring Ketones: All You Need To Know

Sheila Bush 6 years ago # Reply

I lost so much on Keto 6 years ago. I said I would never go back. My husband died and I went back... Starting over. Wish me well.

I'm so sorry Sheila. I wish you well - keto on!

Lynette 6 years ago # Reply

I am confused as to why almond milk is not allowed if it is OK to eat almonds?
Also I've seen several "keto'ers" use almond milk for veriest recipes.

Hi Lynette, the almond milk is just an example of potentially processed food (some almond milk products contain carrageenan, sugar, soy, rice, etc.) You can use - and I use - unsweetened almond milk provided it's free of additives.

Theresa 6 years ago # Reply

Hi. I have been on the Keto Diet for one month and I have lost weight. However, I no longer have regular bowl movements and when I do, it is uncomfortable. Since I cannot eat popcorn or prunes, what do you suggest? Thanks.

Hi Theresa, this may help: Ketogenic Diet FAQ: All You Need to Know (links to a section about digestive issues)

Jes 6 years ago # Reply

Try eating coleslaw, (healthy version) that will get your bowels moving in no time.

Kathy Zahn 6 years ago # Reply

I wanted to thank you for putting this all together for us. I have the app on an old phone and it's been so helpful to me as a tool. I also have hypothyroidism and currently take 112mcg of levothyroxine. Can you tell me if this diet has helped you reduce your medication or heal your thyroid? It took years for me to get where I am today and I guess I'm just looking for a little hope.

Thank you for your kind words, Kathy! I am still on the same dose of levothyroxine but my antibodies went down and - most importantly - a low-carb approach helped me forget I have a thyroid disease as I no longer experience the hypothyroid symptoms. Here's more: Are Keto and Low Carb Diets Suitable for People with Thyroid Disease?

Harshita Bhargava 6 years ago # Reply

I need more info. about keto vegetarian diet.

This may help: Vegetarian Diet and Keto - Can These Two Work Together?

Sayyed asif 6 years ago # Reply

REALLY I FOLLOWING FROM 10 7 DAYS
I LOST 4 KG IN A WEEK

Jose 6 years ago # Reply

No, you just lost water that was used to store glycogen.

Kathy 6 years ago # Reply

How do you know what to truly eat? Meat, some veggies barely any fruit and nuts. Is turkey bacon ok? Nuts or beef jerky ok? I am just trying to understand it all before I start the diet. I want to know it's what is best for me. Currently I eat meat and veggies. The carbs I get is in my food like beans and cauliflower. I am not eating processed grains like bread or crackers. So is this basically meat and limited veggies and fat? Bacon? Butter?

Hi Kathy, I'm sorry but I'm not sure I understand your question - above is a complete list with the ingredients you mentioned. Maybe following a diet plan would help? I created 3 free diet plans and 2 premium diet plans in case this helps: ketodietebooks.com/

Laura K 6 years ago # Reply

This was so helpful!! Thanks!

Kim Foreman 6 years ago # Reply

Best food list and gram/serving list I’ve found. Thanks for simplifying my life at the store. Thank you so much!

Colin 6 years ago # Reply

Wow! What a wealth of information. I am on the cusp of starting the keto diet and have been looking around for resources. This will be one I'll be coming back to a lot!
Thank you so much for taking the time to put all of this together. I'm looking forward to the journey!

Alice Marshall 6 years ago # Reply

I am wondering how do i know that my body is getting everything it needs? if i cant eat fruits and vegetables very often ... this question may be motivated by the carb flu i am currently experiencing .. it is bloody horrible by the way

Hi Alice, try Calm (or other magnesium supplements: Complete Guide to Magnesium Supplementation) or make a batch of this: Beat Keto-Flu with Homemade Electrolyte Drink

Kelly 6 years ago # Reply

Just diagnosed w high cholesterol. Gained too much weight recently. Want to try this but where on earth do I start?? How can I stay organized w all the info and foods allowed/unallowed. This looks to be so much to remember for me but really want to try!!
Help!!!!!

Hi Kelly, the best way to start is here: How To Start Keto: All You Need To Know It may seem overwhelming when you start - for that you can download some of my free diet plans (as listed in post I linked to).

Jenn 6 years ago # Reply

Hi there! I just started 2 days ago and I want to thank you for your list on this page. I was wondering if you recommend fat bombs ? I saw some recipes for them and was wondering if they would be good to help with sweet craving?

Hi Jenn, it depends on your goal and also how they work for you. Some people use them as snacks or to beat sugar cravings - they can be useful if you include them in moderations (1-2 pieces a day). But too many fat bombs would stall your progress. Here are all of my fat bomb recipes: ketodietapp.com/Blog/Filter

Joel 6 years ago # Reply

What about Manuka honey?

I'm afraid not - it is a high-carb sweetener: Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet

Alice V (http://www.diyerfy.com/) 6 years ago # Reply

Wow, this is a great list of what you can and can't eat, as well as what you can eat in moderation. Very informative and helpful. I've been eating keto approximately 3 weeks now and have been documenting my results on my own blog. I like to take different challenges but so far Keto has been pretty easy for me to do and follow. I've already made some of the recipes you provide on your blog and reviewed those as well. Not to advertise my own blog but just wanted you to know that I've linked back to your blog because it has been so helpful in my quest to loose weight. Besides, I need to loose at least 17 pounds by May and what better way to do it than this! thanks again for all the resources on this site!

Thank you Alice, I'm glad you find it useful!

Jessica Webb 6 years ago # Reply

I have a hard time consuming as many calories fats and protiens I'm supposed to consume in a day. Im always full and it seems like I'm constantly eating. Should I be concerned that this diet will have an adverse reaction to me or should I recalculate them?

Hi Jessica, the good news is that you don't have to eat when you don't want to - the keto diet is all about eating to satiety. And it does not apply just to your fat intake, you don't need to hit your protein target exactly and/or every day.

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Milena 6 years ago # Reply

I would not recommend eating soy in any form unless it is fermented. Recent studies suggest that soy (edamame beans) mimics estrogen. Raised levels in women can unfortunately lead to various female cancers.
It is extremely hard to avoid soy as it is currently virtually in everything (it took me a long time to find a soy free mayo). But if you are a female I would definitely stay away from edamame and tofu.

Jaybird 6 years ago # Reply

Hi, is it true that tide pods are a great keto-friendly snack? I've heard they are very low in sugar.

Gena H. 6 years ago # Reply

You made me laugh out loud! Wonderful question.

gigi Kato 6 years ago # Reply

Hello,
i am on day 5 of my ketos journey and feel horrible. hungry, weak and bad stomach pains. not sure if i am doing this correctly. what are the steps you would give someone who, is interested in starting ketos.

Hi Gigi, make sure you get plenty of electrolytes (for the flu like symptoms) and protein (hunger issues). This might help: Beat Keto-Flu with Homemade Electrolyte Drink

Lisa W. 6 years ago # Reply

if the feeling continues, consult your primary care physician, however, most likely it is what's commonly called 'induction flu' but do not be afraid because it has nothing to do w influenza. your body is acclimating itself to the new foods and probs ridding itself of toxins. I joked w myself early on that my body is rebelling against the healthy foods. but it passed and now I have a lot of energy, few cravings (I actually crave spinach salad, cheeses, lean meats - odd for me!). hang in there and best luck!

Dawn 6 years ago # Reply

Why do you have to eliminate legumes? (kidney beans, black beans, etc)

Hi Dawn, most legumes, apart from peanuts, are too high in carbs. Here's more about legumes/peanuts: Peanuts on a Ketogenic Diet: Eat or Avoid?

Harley Gordon 6 years ago # Reply

I started a Ketogenic diet 15 days ago and I feel energized and completely satisfied. I had a huge problem with wheat products often eating too much bread etc. I feel absolutely different as I have no cravings at all. As a compulsive overeater i was always obsessed with what to eat next and I was never full always wanting more than a healthy portion. These feelings and obsessions have totally left me and now I feel satisfaction eating about a third of what I ate plus I'm following Ketosis strictly. I have lost 4 inches off my waist in 13 days.I need to lose 100 pounds and I feel confident that I will and also never go back to old eating habits. For me this has been a miracle because my yoyoing Habits of losing then gaining back what I lost has been crushed for good. Thank you for making this excellent article available.

That's fantastic, Harley. Thank you for sharing this with us!

Tania Robertson 6 years ago # Reply

I have recently started eating keto and have done quite well with it. I am a little concerned with the lower level of calcium I seem to be getting and don't want to create an osteoporosis concern. I am wondering if a calcium supplement is recommended with what you have found. I am already taking Magnesium and Potassium. Just curious what others have found. Thanks for all the info you have put out there. Much appreciated.

Hi Tania, there are calcium supplements you can take although I personally don't take any and haven't looked into this. Low-carb foods are nutrient dense but it's good to consider supplementing your diet if you know to be deficient in certain nutrients. This post might help: Top 11 Nutrient-Dense Low-Carb and Keto Foods

ensure you check the labels of the supplements. There are Viactiv chews and others that are similar to caramels. Sugar is lurking and hiding in these.

Anastasia Kingsley (http://www.amerikankaincroatia.com/) 6 years ago # Reply

Thanks Martina.

Solange 6 years ago # Reply

Morning,
Hope you're ready for the "seminar" I wish you the best of luck.
Just wondering about the net carb of avocado, or if you have noticed that.
Here is 3.7net carb for 200g of avocado.In your last book (keto slow cooker & one-pot meals" it's noted 12.8g for 150g.
Sorry if I misunderstood your info.
Have a great time there

Thank you Solange! Yes, you are right - it looks like the 12.8 g refer to total carbs rather than net carbs.

Sandy Cassar 6 years ago # Reply

Thank you so much for your very informative list of foods to eat and foods to eliminate completely or have occasionally. I have struggled with Fibromyalgia for years and the inflammation is horrible. I have always heard that the Keto diet is perfect for Fibro and I am finally ready to try it. Although I am a carb addict, I am willing to forego my carbs for a healthy lifestyle that will help me feel wonderful again. I look forward to this new goal of mine. And I will check back with your lists to help me through the beginning stages.

Sherrl 6 years ago # Reply

Thanks for a very informative article.
Sherrl

Amber 6 years ago # Reply

Hi, I just started my keto diet 12 days ago and I am still trying to figure out what I can and can't eat.
Is rice flour allowed?

Hi Amber, rice is a grain and high in carbs so it is not allowed.

Tina Onketo 6 years ago # Reply

This blog is so helpful. Thank you.
I am new to Keto and started on Monday Jan 8, 2018.
I want to lose weight. I have always struggled with my weight .

Jaci 6 years ago # Reply

Hi...I have high blood pressure. I am on meds for it. Is this diet too high risk for someone with my condition? I see foods high in sodium are a factor.
Thank you

Hi Jaci, your blood pressure will decrease on a low-carb diet: What Are the Health Benefits of Low-Carb and Keto Diets? However, I suggest you do this under medical supervision, especially if you are taking medication.

Maria lopez 6 years ago # Reply

I have Graves, hyperthyroidism. Ive tried eveything to lose weight, will this work?

Hi Maria, I can't tell if this will work for you but I have hypothyroidism (Hashimoto's) and have been following this approach for 7 years. You may need to make a few adjustments and personalise the approach that works best for you. For example, you may need to avoid dairy or other foods that are problematic for those with autoimmune issues.

Janet 6 years ago # Reply

I have been a Vegetarian all my life. I have hashimoto's as well. What can I do? I just can't comprehend eating an animal. I do eat eggs and cheese. I love beans.
Thanks Martha for your help.

Hi Janet, this may help: Vegetarian Diet and Keto - Can These Two Work Together?

M loves Keto now 6 years ago # Reply

i have hypothyroidisim - boarding on hashimotos disease.
i have started keto on 1.1.18.
did you notice difference in your Thyroid blood counts after being on Keto?
i was thinking i could eat homemade hummus and vege sticks etc, but are chickpeas out on a keto diet?

Yes, my blood results have improved and antibodies decreased after I stopped eating gluten and started following a low-carb diet. I personally avoid legumes but some people can eat peanuts which are low in carbs. I would avoid chickpeas because they are relatively high in carbs. I make hummus alternative using soaked macadamia nuts - recipe is in my KetoDiet Cookbook (ketodietapp.com/books/) and in my App (ketodietapp.com/).

Randy Tate 6 years ago # Reply

I started the Keto lifestyle today. I'm curious if you have any before and after blood test results. Did your good cholesterol go up or down?
Thanks so much,
Randy

Hi Randy, my cholesterol has improved since I started following a low-carb diet (HDL has gone up, LDL decreased and triglycerides decreased). Here's more about cholesterol: High Cholesterol on a Keto Diet - Should You Be Concerned?

Denise B. 6 years ago # Reply

Hi Martina,
Thank you for this list, it's extremely helpful. I started a Keto diet today, but I am struggling as a pescatarian to make it up to the daily fat intake/basically to eat enough so that I'm not hungry. I think that this has been the issue with my weight gain over the past few years -- I've been eating a lot of carbs for that short-term, plant-based feeling of fullness that I've been used to. Being pescatarian helped me lose weight as a kid because my mom made a lot of processed food and I had to make my own meatless food, but as an adult who knows how to cook well the high-carb diet doesn't seem to work for me.
I have not eaten any meat but fish since I was 14 (I'm 27) so I'd prefer not to eat any meat but shellfish and fish if possible.
Any tips for those of us who might not eat much meat?
-Denise

Hi Denise, I think that if you can eat fish and shellfish, it is easy to follow a low-carb diet. Here are some tips for vegetarians that may help: Vegetarian Diet and Keto - Can These Two Work Together?
If you can eat fish and shellfish, use the filtering tool on my blog: Recipes
Although I don't have a filter for pescatarian recipes, many of the "Fish & Seafood" options are pescatarian. Or you can select "vegetarian" to see all vegetarian options. I hope this helps!

ayesha maqbool 6 years ago # Reply

I am 13 years old and I am over weight. My weight is 64kg and my height is 5 feet and 2 inches. Can you give me advise how should I lose my weight? Should I start the keto diet? Would it effect my growth? Looking forward to your kind consideration!

Hi Ayesha, there's plenty of information on my blog - you can start here: How To Start Keto: All You Need To Know For personalised advice, please, contact an expert/health professional: Low-Carb Experts

Tatyana 6 years ago # Reply

Hi 👋🏻 everyone! I am very happy that I've found this website with so much helpful information about Keyo Diet! I have been following it for several months but had some questions regarding a few type of food: to eat or not to eat. Thank you very much for such detail list of food! I found answers to majority of my questions!
Probably, the one question left regarding Qinoa: why isn't' it recommended?! I was told that, since it's not a grain, you can eat.
I'd really appreciate the answer!
Thank you!

Hi Tatyana, although quinoa has fewer carbs than grains, it is not suitable because it is still too high in carbs if you follow a keto diet.

Can you eat raw organic honey?

Hi Debbie, honey is not a suitable option because it is high in carbs: Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet

lou 6 years ago # Reply

I am new to keto and am confused about some of what I've read regarding 'free carbs'.
I've read you should keep your carbs to 20g-50g. but when I read a keto diet meal plan where they indicate to eat a large salad, 1 cup of broccoli x2 per day, plus other vegs, it doesn't add up to the allowable amount of net carbs.
so, when calculating carbs, is it from all carb sources even those from non carb sources.

Hi Lou, I wouldn't say there are any "free" carbs but it's true that some foods are very low in carbs and unlikely to overeat. In my keto plans, I count all carbs: ketodietebooks.com/

Rocmon 6 years ago # Reply

Awesome, thanks for sharing this great collection of helpful foods for health... I'm just starting on Keto and hope to cure my hypothyroid I've had for 17 years.
Peace and Tranquility!

Gunjan 6 years ago # Reply

Please Can you share day by day keto diet for belly fat?

Hi Gunjan, I've created 5 diet plans (2 premium and 3 free diet plans): ketodietebooks.com/ Although you cannot target belly fat, they are designed for fat loss.

Jeff Hays 6 years ago # Reply

Great information you have posted here. I just started the Keto program about 10 days ago and have already dropped 5 pounds! My skin looks better and I feel more mentally "grounded" if that makes sense. Anyway, great post and please send me more information when you have something!
Merry Christmas
Jeff

Hi Jeff, to get up to date information, you can subscribe to my newsletter or simply follow my blog. Merry Christmas to you too!

Grace s 6 years ago # Reply

Is yogurt allowed in Keto diet. How much yogurt can I eat in a day?

Hi Grace, full fat yogurt with no sweeteners is the best option. Anything between 5-10% fat, 1/2 to 1 cup per day.

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Alma 6 years ago # Reply

Just curious if you tried an elimination diet first for Hashimotos. I have read and been told that it's the best way to go. However, I have found that it definitely is not a one size fits all. Have you found the keto diet to be better for Hashimotos? I have also done a food sensitivity test and did not have a reaction to many foods on the elimination diet avoid list. I've tried those myself and have not felt a reaction either although I eat clean; nothing processed, no gluten, wheat, processed sugar, soy, corn, or dairy with a reaction to the last four. I know keto is a bit more open on that aspect.

Hi Alma, it is true, there is not an approach that fits all. For example, some people with Hashi's cannot eat dairy - I just limit it. Although I haven't tried the full elimination diet, this way of eating works great for me and I don't feel limited in my food choices.

Sagar 6 years ago # Reply

Very nicely described. Amazing work martina. Thanks a lot.

Barbara Hales 6 years ago # Reply

Fabulous Keto summary. Thank you.

Brad 6 years ago # Reply

Each morning I consume a warm drink of garlic (1 clove), ginger (1 Tbsp), tumeric (1/4 tsp), cloves (1/8 tsp), and cayenne (1/8 tsp).
I am just starting to practice time restricted eating and my question relates to whether you have an opinion on whether this drink will bump me out of a ketosis/fasting state. Thanks.

Hi Brad, since it's so low in carbs, this will have no impact on ketosis.

Reuben 6 years ago # Reply

What about beans? Beans of any kind don't seem to bbe on these lists.

Hi Reuben, apart from green beans and peanuts, which are very low in carbs, other legumes are too high in carbs and not suitable for a keto diet.

Linh 6 years ago # Reply

Ii don't know how to boost my protein while not increasing my carbs 😞 Can you give me some advice?

Hi Linh, There are plenty of keto-friendly options that are zero/low in carbs. Check out this post: All You Need to Know About Protein on a Low-Carb Ketogenic Diet

Blake 6 years ago # Reply

Would non pasturized milk be ok we milk our own cows would that be ok?

Milk in not a great keto option because compared to cream, coconut milk or almond milk, it is high in carbs. If not avoided completely, you should only be using small amounts of full-fat milk (e.g. in coffee).

Danny Ford 6 years ago # Reply

I’ve lost 20 lbs on low carb diets. Hard boiled eggs is a critical part of my diet especially as snacks throughout the day. I precook eggs each week and store in fridge until ready to eat. I purchased the Egg Stripper on HSN which peels 5 hard boiled eggs in under 10 seconds. Amazing product that saves me so much time.

Alex Duncan 6 years ago # Reply

Thanks for the Great information. Was wondering if you had some information for people that work on the road. And live in a hotel most days. We work long hours, and move from place to place. It's hard to make meals and move so much. Possable at times. But really hard other times. What I'm kinda looking for is a list of restraints and meals to order to still stay with in the limitations of the Keto diet. Who has fresh non-processed food. Good ppaces bad places. Is there anything out there? Thanks for your time.

Hi Alex, I know this must be tough! I have been planning to write a post for keto on the go, meal prep tips, restaurant and travel tips. This will include some travel-friendly meal options and advice for how to stay on track when your food options are limited.

Don 6 years ago # Reply

What's the problem with eating nuts everyday. There is a new study out that says they reduce the risk of heart attack when eating 5x per week.

Hi Don, you can eat them every day if you like. Just keep in mind they are easy to overeat and can stall your progress. That is why they are not in the "eat freely" list: Nuts & Seeds on a Ketogenic Diet: Eat or Avoid?

Jason 6 years ago # Reply

Martina,
My wife and I have been doing the Keto Diet for about 6 weeks, and going great. She just purchased The Keto Diet Cookbook. Looking forward to all the delicious looking recipes. I haven't found anything yet, but what would be really handy is a Shopping List. Maybe not every ingredient in the book, but what are the main staples that should always be kept in pantry in order to make most of the recipes in the book.

Hi Jason, thank you so much for your kind words and support. This book, and my other books, have a list of foods to eat and avoid but there is no shopping list. Thanks for the great suggestion!

Shelley 6 years ago # Reply

Are protein bars, on occasion, ok to eat? I primarily eat Quest brand. Thank you!

Hi Shelley, it's better to avoid ready-made foods and bars and eat simple foods that are naturally low in carbs. I seem to remember that Quest Bars started using a sweetener that does not affect blood sugar. Having said that, they should only be eaten occasionally - if not avoided.

Sam Braun 6 years ago # Reply

What should I do for exercise to fully optimize my weight loss?

Hi Sam, check out these posts: ketodietapp.com/Blog/Filter

Chuck g 6 years ago # Reply

What should eat to increase my fat intake? I think my protein is too high.
Should,I just was spoonfuls of Avocado mayo all day? Suggestions on upping my fat intake.
Just eat scoops of ghee?

Hi Chuck, check out this post: How Much Fat on a Ketogenic Diet?

Amy Taylor 6 years ago # Reply

I love your ideas and can’t wait to order your book! Thank you so much for sharing this valuable information!

Thank you so much for your support!

Matt 6 years ago # Reply

Quick question reading the Grass-fed Animal Sources. They are included in both the Freely Eat, and the Moderately Eat section. I am having a hard time understanding why they are included in both ?

Hi Matt, grass-fed meat is in "eat freely" as it's a better choice than grain-fed (listed in "eat occasionally"). This is due to the better fat profile of grass-fed meat (more omega 3s). It doesn't mean you have to only eat grass-fed meat, it just means it's a better option.

Maryam 7 years ago # Reply

Can we take 150ml of milk while doing IF, Whole milk or skimmed milk? I need my coffee, plus I put 1 Tropicana slim Sweetner, I can use Xylitol instead of this, but will all these break my fast??

I would avoid milk - you could use cream, coconut milk or almond milk instead. If you do need to use it, opt for full-fat milk. Here's all about IF: Complete Guide to Intermittent Fasting

Clarissa Meriel L. Sidugen 7 years ago # Reply

I am going to start this plan..what if I stop
eating rice does it make sense?

Megan Beswick 7 years ago # Reply

Please add me to your mailing list

Hi Megan, you can sign up via this page: ketodietapp.com/free-diet-plans

Rosa 7 years ago # Reply

Thank you for sharing this list and offering a PDF format! Very helpful!

Alan 7 years ago # Reply

This is limey the most helpful app out there. Thank you so much for this information. everyone else seems to want to sell you any information like this and/or give you meals that are not practical for a traveling business person.

Thank you Alan!

Gwyn Alison 7 years ago # Reply

I have to post this and I have never posted a recipe or blog and don't even know how. My first time using my "Instant Pot". My first time trying to make a dish without rice. Here goes. Magluba (Maglooba) is a middle eastern dish with rice and cauliflower and chicken. The word "Magluba" actually means "Upside Down". It is usually a layered dish with chicken on bottom, cauliflower, rice, etc. Keto has taught me to use cauliflower in the place of rice and it worked great! Cut pieces of chicken (I love legs and thighs with this best). Make 1/2 head of cauliflower shredded (in place of rice). Put olive oil in the bottom of the instant pot and put on sauté. While heating, dice a white or yellow onion. Make a rub of salt, cumin, turmeric, curry powder and a 1/2 teaspoon allspice (I leave the skin on). When oil is heated, add chicken skin side down. Turn when they are seared. In 5 minutes, add the onion. Stir. Add cauliflower rice and stir but leave chicken as the main thing touching the bottom of pan. Then add the other pieces of the cauliflower head. I then add 1 1/2 cup chicken stock (I guess you could add more or less, I'm not sure because I get scared of burning something if I don't have enough liquid). Anywho......set on Meat pressure cooker. I set it at 30 minutes. I released the pressure after being kept warm for about 10 minutes. It was great and the different size and texture of the two cauliflower make me not even miss the rice (of which I have been cooking with all my life).

Martina @ KetoDiet 7 years ago # Reply

Thank you for sharing this recipe with us. It sounds delicious!

polona 7 years ago # Reply

if berries are o.k., what about jam, bluberry or strawberry jam,100% fruit?

It it's berry jam that is 100% fruit and no added sugar, then you can use them. I make y own: ketodietapp.com/Blog/Filter

Mas 7 years ago # Reply

Hi i was wondering if counting calories is still necessary under this diet?
If we eat very low to 0 carbs, do we still have to make sure we stay under 1600 cals a day for looseing weight?

Hi Mas, calories do count but you will likely not need to do that - here's more information: How To Low Carb: 15+ Common Weight Loss Mistakes

educateyourself 7 years ago # Reply

OF COURSE you need to count calories if your goal is to lose weight. Regardless of what diet you are on, weight loss comes from a caloric deficit. You could eat only bananas forever, thinking it is healthy, but if you eat 5,000 calories worth of bananas a day and don't burn that all off, you will gain weight.

Although calories do count, not everyone needs to count them. Low-carb diets have a natural appetite suppressing effect which is one of their main benefits. I would worry about the sugar content in bananas rather than the calories.

Orenda 6 years ago # Reply

The food science is showing that bananas should not be so easily dismissed. The starch profile and the related sugar content of a banana are dramatically altered as it ripens. In fact, the starch present in very green bananas is predominantly the "resistant" variety, meaning it withstands digestion in the stomach. Because it is not broken down into fructose and glucose, the starch is therefore not processed in the liver or sent into the bloodstream. Instead, the starch passes into the intestines where gut flora finds it particularly appetizing. This makes a green banana the perfect addition to a yogurt and berry smoothie. The active cultures, low-GI berries and resistant banana starch work in a filling, beneficial synergy that supports your immune system and potassium intake without spiking blood sugar and insulin levels.
The riper a banana gets the more these resistant starches are converted into sweeter and sweeter sugars. You can literally taste this progression. Green bananas have been despised for centuries because of their less-than-cloying nature. But in fact, we have been eating bananas at the entirely wrong stage of maturity.
If the peel is green, firm and stringy when removed, and the banana inside is hard and remarkably lacking in sweetness, it is perfect. Even if the peel has started to yellow, the fruit is still high in resistant starch. Anything riper than that (fully yellow, black spots, soft/bruised internal fruit) should be completely avoided.

Melanie 7 years ago # Reply

Thank you for the list of foods. How does one calculate whether a food is Keto approved...or not? I'm wondering specifically about Kind almond bars! TIA

Generally speaking, the macronutrients, especially the amount of carbs will determine whether a product is suitable for the ketogenic diet. Keep in mind that although some products may be keto, they may contain unhealthy ingredients that should be avoided.

Ben Boardman (http://benboardman.uk/) 7 years ago # Reply

I was just wondering why carrageenan is on the list of foods not to eat? It is a seaweed extract, and maybe might cause gastronomical inflammation, but is there a reason for it not to be a part of a Ketonic diet?

Hi Ben, there are health concerns linked to carrageenan. The research is not conclusive when it comes to its link to cancer but it may cause other health problems such as digestive issues.

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James Johnson (http://www.theconservative.com.au/) 7 years ago # Reply

I read the other day that if you are on keto for a long time, it is important to eat certain specific types of starches that can make it past your upper intestines to help gut bacteria. So it was interesting you don't mention this here. I wonder what you think about that?

Chasity 7 years ago # Reply

How do you get raw full fat dairy? It's regulated llike its equivalent to drugs. I'd love to find it. If it's not raw should we avoid things like cheese grass Fed butter and half and half for coffee?

Hi Chasity, here's a post that discusses dairy in detail: Dairy on a Ketogenic Diet: Eat or Avoid? I hope this helps!

Jasmine lynch 7 years ago # Reply

This is a fantastic resource thank you. I will link it in my blog when I publish iit; i am journaling my keto journey.

sandy perron 7 years ago # Reply

How do I know the percentage of carbs? if im allowed 15 - 20 how do I measure the %

Hi Sandy, the percentages are not as important as you might think - the absolute values in grams are what you should be focusing on: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Chantelle 7 years ago # Reply

Is sweet potato allowed
If so when would this be best to be introduced

Hi Chantelle, sweet potatoes are not suitable for the ketogenic diet, at least not during the first few weeks. You could include it as a carb-up option (if you are physically active): Ketogenic Nutrition and Exercise: Carbs

WolfenJack 7 years ago # Reply

I'm new to this and have been able to eat 4 oz of sweet potato with my evening meal and ketones are staying within optimum range.I never eat more than that and always consume it with protein and plenty of fat.

That's great! As long as this works for you, I don't see why you should avoid them.

Ashley Arendt 7 years ago # Reply

Hi my name is Ashley Arendt I'm 15 and i started the keto diet in June my question is are they specifically exercise to do that would help or any ? and my other question is, is almond milk okay to drink ? thank you for you time looking forward to hear back from you.

Hi Ashley, yes, almond milk (unsweetened) and cashew milk are both suitable. You can read more about exercise here: ketodietapp.com/Blog/Filter

Michelle Troyer 7 years ago # Reply

I could d/l the pdf file, but it wouldn't open.

Hi Michelle, I just checked and it opened fine on my computer - it opened automatically after the download. You'll need a PDF reader (that might be the issue).

Dee 7 years ago # Reply

Thank you for all the great info. I was wondering if you can moderately integrate this program or is it all or nothing. I tend to get low blood sugar and shakiness and have to get carbs into me. I know switching to keto will solve this but is it ok to go slower or does that just mess things up? Also will that help avoid the keto flu you spoke of? Thank you.

Hi Dee, there are many people who follow a low-carb diet (not necessarily a ketogenic diet) and are doing great. You'll need to try and see what works for you. If you have low blood sugar issues, make sure to eat more frequently (I would personally avoid intermittent fasting in this case) - 5 smaller meals a day might be better than 3 regular. To avoid or minimise the symptoms of keto flu, make sure you get enough electrolytes: Keto-Flu and Sufficient Intake of Electrolytes I hope this helps!

Marcie 6 years ago # Reply

I have metabolic syndrome with hyperinsulinemia. My blood sugars would sometimes drop as low as 37. My endocrinologist recommended the ketogenic diet. Since I have been on this diet (which for me is not a diet but a way of thinking and eating to save my life), I have had no blood sugar drops below 74 so far and I feel amazing. I love not having to eat every 1-2 hours and I don’t miss foods that I thought I would. It worked for me personally and I feel like I have my life back. 😊

Peggy 7 years ago # Reply

Is tapioca flour allowed on a keto diet?

Certain starches like arrowroot or tapioca would only be acceptable if used in small amounts (such as a tablespoon per recipe to thicken sauce, curd, etc). However, they are both high in carbs and not suitable to be used as flour alternatives in most recipes.

Lynn 7 years ago # Reply

What are your thoughts on Quest Bars? They state they have low net carbs and I was not sure how keto friendly they actually were.

I don't eat Quest Bars but I checked one of their bars - randomly - and it contains ingredients I would personally avoid (sucralose). Also, based on feedback from people in our support group, some said they significantly raised their blood sugar. This could be caused by IMOs as some people are more sensitive to them than others (I mostly avoid IMOs while my partner can use them as they don't spike his blood sugar).

Suz/Sal/Gio 7 years ago # Reply

Thank you! This is extremely helpful for us who very motivated, and are just getting started.

Chris 7 years ago # Reply

Hi,
Is it possible to be a vegetarian and go on the Ketogenic diet?
Kind regards,
Chris

Hi Chris, yes they can! Here's a post that explains more: Ketogenic Diet FAQ: All You Need to Know
And a free diet plan to download is here (one is vegetarian): ketodietapp.com/free-diet-plans

Audrey Knight 7 years ago # Reply

I have found a recipe that uses chickpea flour, can I use it or Wah at can I replace it with please??

Chickpea flour is not suitable because chickpeas are legumes (although some people do fine with legumes) and they're relatively high in carbs (should be avoided on a keto diet mainly for this reason). It's hard to tell how to substitute it as it depends on the recipe. Options to try: almond flour, coconut flour, flax meal, etc. You will, however, have to adjust the recipe accordingly (e.g. more or less liquids).

Jen 7 years ago # Reply

Its excellent information

Bj 7 years ago # Reply

So need a little clarification- I see for example broccoli is 6.1 carbs and it has protein...sine it's higher in net carbs should I really be eating this...I eat broccoli all the time as well as cabbage so it would not be so great since I'm trying to stay low in carbs.
I eat a lot of veggies and this may be messing me up carb wise...can you help please, think I may be doing this all wrong...need some examples

BJ, this all depends on your net carbohydrate (or some people use total carbohydrate) limit per day and on the amount of broccoli. Broccoli is low in carbs and suitable for the ketogenic diet and typically, a serving can be anything between 50 to 250 grams, depending on the rest of the meal you eat it with and the overall macros. For more on how to set your macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Stephanie 7 years ago # Reply

Are lychees ok?

Not if you follow the ketogenic diet. You can eat small-moderate amounts if your carbohydrate level allows for it (typically on a paleo/primal diet). If your goal is to lose weight, then it's better to avoid them altogether, at least until you reach your goal weight. For more on macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Gayathri 7 years ago # Reply

A very useful information. Thanks

Kristen 7 years ago # Reply

I really want to try this diet, but I can't stand stevia. I used it in the past for the HCG diet. (I was very successful at that... but now I have a spouse that is a terrible influence.) I am a coffee drinker. I don't mind green tea and I don't like sweetened black tea. I can't drink coffee black or without some sort of sweetener. Any other suggestions on how to get that sweetness without using stevia? Thanks!

Julie 7 years ago # Reply

Which stevia product(s) did you use and not like? Stevia products are often mixed with other ingredients, sometimes it's not even mentioned on the label! Have you tried TRUVIA? Best of luck to you.

Meghan 7 years ago # Reply

Have you tried Honey? Raw honey is really good for the immune system and I find works well in tea and coffee. I used to have two sugars the I swapped to 1 all in of honey. Now I can drink it without.

I'm afraid honey is just like sugar. It does have some health benefits but it's still sugar and should be avoided if you follow a keto diet.

k 7 years ago # Reply

Try drinking better coffee that doesn't need sweetener. . . a medium roast? something more on the citric side, rather than the dark roast

Amanda 7 years ago # Reply

Try using Truvia I have never been a fan of the taste of Stevia. Truvia is made from stevia but it has more of a consistency of sugar in the raw and is calorie free as well as natural.

Kristin 7 years ago # Reply

A fabulous alternative is MonkFruit. Tastes exactly like sugar and is 1:1. No calories, 4g carbs in a tsp. I make bulletproof coffee in the morning, with a tsp of MonkFruit and a splash of heavy cream. I often don't even need the sweetener or cream when I have bulletproof coffee - the butter makes it palatable. There is also Swerve, again 1:1 ratio - can be used for baking as well. MonkFruit comes in white granular, golden granular and powdered. Pricey, but cheaper on Amazon than grocery store PLUS it comes in a 3lb bag on Amazon. Store size is around 8.5 oz. For baking use liquid Stevia and not powdered, it's much better taste, and I blend 1/2 liquid Stevia and 1/2 Swerve or MonkFruit in recipes. This way there is no aftertaste.
Good luck! Try making bulletproof coffee...It's so good and drinkable without cream or sweetener.

Katie 7 years ago # Reply

You can try erythritol or a mix of stevia/erythritol (like truvia)

You may like Erythritol, Swerve or Monk Fruit sweeteners. Have a look at this post: Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet

Billie 7 years ago # Reply

You can use coconut oil as a sweetener in coffee it makes it less bitter

Darshan Gandhi (http://www.gstedge.com/) 7 years ago # Reply

Really useful article.
Just one question, my parents would like to take up this plan.
But they are diabetic, is it recommended?

Yes, the ketogenic diet, or low-carb diets in general, can improve and help manage diabetes. However, they will need to consult this approach with their dietitian as they will likely need an adjustment to their medication, especially if they are on insulin (make sure they do this as the effect of carbohydrate withdrawal is immediate).

elif 7 years ago # Reply

Dear All,
I have started my Keto journey almost 1,5 months ago.
I stopped eating bread,  rice, pasta and started reading the labels religiously to avoid carbs.
Stopped eating sweets , cookies and chocolate all together.
You would think weights should drop off by so much commitment. Nut NO !!! not even half a kilo 😞
Stopped milk,  fruits,  potatoes ....
NOpe  nothing changed.  Actually I have been putting weight on .
Today I downloaded the e books.
I will be reading them all but still can someone help me ?

Have you seen this post? How To Low Carb: 15+ Common Weight Loss Mistakes
I hope this helps!

Jeff 7 years ago # Reply

Hi
I noticed you wrote water(still), will I disrupt ketosis with zero calorie seltzer water

Hi Jeff, it will not disrupt ketosis, you can drink sparkling water. However, I would advice against fizzy drinks with artificial sweeteners.

Lori Turner 7 years ago # Reply

I have been doing keto for approximately 1.5 months and I have been having 1/4 to 1/2 packet of Splenda in my coffee with Swerve for sweetner. I haven't been able to JUST use Swerve as it never seems sweet enough. Could this be hindering me? Even if its a small amount? Thank you!

Have you tried stevia? It is very sweet and it's zero-carb. Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet
Sweeteners (even low-carb) may slow down your progress as they may make you crave more sweets and may even increase your appetite. It may be better to avoid sweeteners for a few weeks and see if it makes a difference.

Priscilla 7 years ago # Reply

Is natural peanut butter ok occasionally? What about celery?

Celery is great for a keto diet. Peanuts are legumes which are avoided on a keto & primal/paleo diet for two reasons. Firstly, although they are relatively low in carbs, peanuts contain lectins and phytates which makes them hard to digest. Also, legumes in general have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's.

Vansh 7 years ago # Reply

Pls tell is banana keto friendly?

I'm afraid it's not. It's too high in carbs.

Jon 7 years ago # Reply

Coffee has been linked to bowel cancer and Black tea, the tannins are bad for digestion.
Since I've given up coffee my digestion has dramatically improved (no more IBS) White and Green tea are ok but it's an acquired taste, great antioxidants; start by drinking weak or with other ingredient like Jasmine

There is no such proof. Many foods have been "linked" to certain diseases and it's the case when correlation doesn't imply causation. It is a completely different case when you mention digestive issues because in this case (or cases like acid reflux), certain foods are better avoided if you experience these symptoms.

Jasmine 7 years ago # Reply

Today is only my first day.. And I feel so miserable already.. Feeling so hungry just before I sleep.. What should I do..? T-T

Charlie 7 years ago # Reply

Stick with it! There is the "keto flu" in the first few days as your body adjusts. But I promise you it does get better and you'll feel fantadtic soon!

Star 7 years ago # Reply

I found that eating some lean protein just before bed helps to curb that late night hunger. I have issues with my blood sugar dropping at night if I don't eat something before bed, so this also helps me in that way. Protein helps keep your blood sugar stable which in turn helps keep your hunger in check. I try to keep grilled or baked chicken breast in the fridge so I have something easy to grab when needed. Natural cheese sticks also do the trick for me.

Andrea 7 years ago # Reply

You need to get more fat. Fat helps with satiety (that feeling of being full and satisfied after a meal). It will also help you feel fuller longer.

Hi Jasmine, lack of protein can cause hunger issues. Or you may not be eating enough fat/ calories - avoid large calorie deficits. To learn more, check out our keto calculator: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

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Halfdan Kluften 7 years ago # Reply

Really recommend chia and hemp seed "porridge". Just cover seeds w a sprinkle of salt and enough hot water to cover, leave for a couple of hours, when ready to eat, mix w some nut butter, coconut cream/oil/, butter, or cream. Very high in fiber, good protein and almost no carbs.

Kim 7 years ago # Reply

I have had a problem with getting too much protein and am looking for an easy visual guide with carbs and protein for common meats and veggies. I thought I could put it together from this page, but I'm confused! For instance, a serving of broccoli is 150g when looking at carbs, but 1 cup when looking at protein. 150g = 3/4 cup, so... ahh! Please help!

Hi Kim, the serving sizes here are not recommendations for everyone - it's only to give examples and get ideas of the macronutrients in given foods. Your serving size can be anything between 1-3 cups, depending on your carb target. Here's a calculator that will help you determine your macronutrients: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Rhonda 7 years ago # Reply

I'm surprised to see buckwheat counted as a flour. It's actually made from a nut. Is it significantly higher in carbs than almond flour?
Is plain popcorn keto friendly?

Hi Rhonda, buckwheat should be avoided because it's high in carbs and not suitable for a keto diet (62 g net carbs per 100 grams).

wande 7 years ago # Reply

Pls is turkey keto friendly

Yes, it is suitable for the ketogenic diet.

Ericka Jathan 7 years ago # Reply

Can i eat the zero pasta? Sharitaki noodles or are those bad? How about guacamole

Sandra 7 years ago # Reply

No zero pasta is still pasta! Watch Food Revolution 2016 on YouTube. 27 minute video about keto diet benefits. The doctor talks specifically about the supposed low carb pasta. In test it raise glucose the same as regular pasta and the company was fined $8 million dollars for falsely advertising the pasta as low carb.

Hi Sandra, I suppose you're referring to Dreamfields low-carb pasta (no suitable) which is completely different from "zero" pasta (suitable) that is pure konjak root (shirataki noodles).

Absolutely! Here's my guide to shirataki noodles: How To Cook & Like Shirataki Noodles
And for the guacamole: Quick & Easy Chunky Guacamole

Jaison 7 years ago # Reply

Hi,
I want to start ketogenic diet. Is there any side effects?

Hi Jaison, for benefits and side effects/ potential issues, have a look at this post: Ketogenic Diet FAQ: All You Need to Know
A common issue is keto-flu, and you will need to up your intake of electrolytes, especially during the first few weeks.

Bis 7 years ago # Reply

I see spirit drinks? they have sugar some of them (rum, whiskey). White wine as well

Dry wine in moderation is fine and low in carbs but all alcohol should be avoided if your goal is to lose weight. Unless sugar is added, clear spirits, whisky and rum contain no sugar, apart from residual sugars which may occur but are very low. From one of my posts: Avoid drinking alcohol if you want to lose weight. Even if there is no sugar, your body can't store alcohol as fat - it has to metabolise it. This means that your body will utilise alcohol instead of body fat which will slow down weight loss.

Mary Katherine 7 years ago # Reply

I'm happy that you say that kombucha is safe to have on a keto diet, but I'm very curious as to why. Doesn't it have a high carb content? Is it the benefit for the probiotics on the gut that makes the carb content ok? Only having unflavored or ginger kombucha seems necesary.

It depends on the brand - or if you make your own. The level of fermentation will determine the amount of carbs. If you found one that doesn't kick you out of ketosis, then that's great - stick with the same one.

Just A Guy 7 years ago # Reply

Are olives Keto-friendly?

Absolutely!

Addi 7 years ago # Reply

Hi, I assume sprouted breads are 'outlawed' too?
Also, I thought quinoa was high in protein(?)
And why are legumes not good protein?
Thanks in advance for reply😊

Hi Addi, yes all grains should be avoided. Quinoa should be avoided because it's high in carbs (too high for a keto diet) and also because of digestive issues. Legumes, including peanuts should also be avoided. Although they are relatively low in carbs, peanuts contain lectins and phytates which makes them hard to digest. Also, legumes in general have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's.

Shalini 7 years ago # Reply

Hello Martina,
I have just started the keto diet. I am a bit worried because I have had episodes of low sugar and they are pretty bad. Will this diet be bad for me?
I also get hungry very fast. What are the snacks I can munch on in between my meals to avoid the low sugar episodes?

Hi Shalini, if you have low blood sugar issues, make sure to eat more frequently and avoid going "zero-carb". 20-30 grams of net carbs is ideal for most people, but if you have a health condition, make sure to consult this with your doctor. You can try the following snacking options: avocados, eggs, nuts and seeds, or any Recipes - you can use the filtering tool to find all snacking options. And don't forget about electrolytes (Keto-Flu and Sufficient Intake of Electrolytes). I hope this helps!

Darelys Valerio 7 years ago # Reply

I'm so confused eat freely beef, poultry etc.. eat occasionally beef poultry. So do I eat freely or occasionally? Maybe I don't get this whole Keto diet and I really need to understand

Hi Darelys, the first one one is grass-fed and the other one is grain-fed. I hope this helps.

Rob 7 years ago # Reply

Grass-fed vs grain-fed has nothing to do with a ketogenic diet. This whole article seems to have more to do with your own personal preferences rather than what is or isn't a part of a keto diet.

You are wrong, this article is not about personal preferences. What is scientifically proven is not a "personal preference". I made it very clear why I recommend these foods (apart from being ketogenic, I listed healthy foods).

pamela vaughan 7 years ago # Reply

Hi.  Your information was very helpful.  I have been suffering from low sugar episodes (hypoglycemia) and can't seem to stabilize.  A friend of mine shared that she does the Keto diet and all her blood sugar issues went away.
Your site was the first site I have ever read on the Ketogenic diet.  It has helped tremendously.
In addition to the sugar issue, I have (it seems like overnight) packed on 5 to 6 pounds of extra weight  in my mid section.  I am 54 and am in menopause of just a year.  I have always been in shape and worked out.  I have never had to worry about weight or what I ate.  I feel very disheartened over this weight gain.  My doctor said - "join the club, it just happens to women in menopause."  Sorry doc - I am not going to let this happen to me.  Lets hope the Keto genic diet helps me lose the fat I have gathered around my waste.
I eat fairly well, so this change in diet won't be that difficult.
Pam V

Julie Myers 7 years ago # Reply

I have probably read 20 websites about this and everybody says something different. One author says absolutely no Dairy another author says only full fat Dairy another author says no kale etc etc. I've never seen such an eating plan with such varied opinions. Who does one believe?

Hi Julie, I've covered some of the different opinions in these posts...
Total vs net carbs and why I count net carbs: Total Carbs or Net Carbs: What Really Counts?
I use only full-fat dairy, and no milk. Unless you are dairy-intolerant, you don't have to avoid it. The reason it's sometimes better to avoid or at least limit full-fat dairy is that it's easy to overeat (just like nuts): How To Low Carb: 15+ Common Weight Loss Mistakes
I'm not sure why anyone would want to avoid kale? It's ultra low in carbs and perfect for a keto diet 😊
No diet plan fits all and people need to make adjustments (e.g. with dairy). I always recommend finding what works best for you.

Hi because I have hypothyroidism I have been told to avoid raw kale. Apparently it interferes with absorption of iodine, which would cause the thyroid (=metabolism) to slow down even more. Maybe that's the answer to that. Yet, I was told raw kaleinly, not cooked.

Hi Andrea, if you have a thyroid issue, you can still eat foods like kale (and other cruciferous vegetables). You just need to cook them and avoid eating them raw. Also, it helps to add selenium and zinc as supplements. I hope this helps.

Karina 7 years ago # Reply

Hi, i just started with this diet and so far it seems fine, but what i was wondering is about an specific coffee that i really like it's called caffe d'vita mocha cappuccino it has 6g of sugar and 10g 3% of carbs, could i still drink it or should i stop?!! Thank you for the help.

Hi Karina, that's too much sugar and carbs - I would personally avoid any sweetened beverages, unless they are sweetened with stevia or other low-carb sweetener.

Teresa 7 years ago # Reply

Are beets okay to eat, like in Borscht ( I've learned to make it with sour cream, and with leaves as well as the beet root itself)? I'm Polish, and I'm starting to pull away from potatoes and bread in my eating routine, but, from what I can see, kapusta; cabbage and sausage is okay.

Oh I love borscht! 😊 You can use beetroot in small amounts, but I would avoid it for the initial phase and slowly reintroduce it. Try rutabaga (swede), turnips, kohlrabi and cauliflower instead of potatoes. I use them in soups, stews, etc. Yes, cabbage and kale are great too.

Kevina Careza 7 years ago # Reply

Hey, Thank You so.. much for the guidance! It Helps me a lot..
Bless you and ur writings❤ anyway is eating prawn or shrimp on keto is allowed? so.. yesterday i was eating fried with butter (no skin) shrimp about 15 of them after my ramadhan fasting. I was really surprise to find out it is very high in carbs😞 so.. is it really allowed? and how about Mozarella Cheese? is it okay to eat it on big portions everyday? it just.. i really loved mozarella cause they keeps me full trough out the day, it's just like the effects of eating carbs on me so for almost every meal i made, i will put some extra mozarella cheese here and there, is it okay on keto? and how about coconut milk?
.
.
Once again thank you so much! may god bless you❤

Hi Kevina, absolutely! Prawns/shrimp are very low in carbs (just be careful with mussels as they contain more carbs). Yes, full-fat mozzarella cheese is a great option if you can eat dairy (I's say 3-4 ounces is ok). Apart from mozzarella, you should try other sources of protein to get more variety in your diet.

Elias Saba 7 years ago # Reply

If Keto can be done with vegetarian diet, then what do i eat?

Hi Elias, it's what is listed above - without meat. You can find hundreds of vegetarian keto recipes on my blog (use the filtering tool in Recipes) and I also created a free vegetarian diet plan: ketodietapp.com/free-diet-plans

kathy squadrito 7 years ago # Reply

this is really confusing....I am at a loss to understand how this differs from ordinary eating.... you need to put the good fats, if any, on something?? so no bread....that is crazy....most people eat beef, chicken, turkey etc. so I read two books on this socalled diet and one is enough to turn off the entire population and he even suggests that people google good fat for foods that provide this (in a book about it you would think he would list them) what I am upset about is that most people eat grapes, especially during the summer. it is nowhere to be found in the two newest books on this...?? are grapes like candy too? anyway, I would not want to count and buy stuff to count grams, wt. etc. just eat what you like...my father eats pasta every day and a bag of cookies...he will be 96 in a month.... so why bother with these socalled diets if, as one author says, everything is individualistic......however, bless you for caring.....................

Hi Kathy, as crazy as this may sound, that's how a well formulated low-carb diet looks like. Trust me, I know how you feel, I used to eat bread every day. It's easier than you may think and there is a huge variety of foods you can eat. (I'm sorry but I can't help with regards to the "two newest books" - I'm not sure what you mean by that).
I don't think that using individual examples is the best way to approach this. There are so many factors that encourage longevity - it's not just one aspect of our diet. One of my relatives lived until he was 93 and he was a heavy smoker most of his life. But this doesn't mean smoking is good for you. Same applies to a bowl of pasta or a bag of cookies. There are many other factors to consider - in his case he had a stress-free life and was often fasting.
Studies have consistently been showing promising results with low-carb diets. In fact, many health professionals now believe that a low-carb diet is a much better for treating obesity and Western diseases.
If you want to give it a try, here's how to start step-by-step: How To Start Keto: All You Need To Know

carolyne morrison 7 years ago # Reply

i am so happy to find you! dr. mercola listed your site in his new book fat for fuel. i am very interested in eating a ketogenic diet but m a bit overwhelmed by percentage of fat, protein, carbs, etc. i noticed on amazon that you have several books and for a predominantly but definitely not entirely vegetarian book that will give me simple, easy and quick to prepare food suggestions, which one or ones in order would you recommend for me? i was impressed by your suggestion of fermented vegetables and to soak and dehydrate nuts and seeds. i ferment vegetables and have for years and they are predominantly cabbage with beets, carrots, onions, garlic and ginger root. the vegetables are all high carb. what would you say to that and do you have other suggestions. also to say that it is easier for me to access recipes in a book then on my computer.
i know this is long....sorry, but thank you so much for your great information!

Thank you for your kind words, Carolyne! I'd love to recommend a book that is vegetarian & keto but I don't know if there is any (or if there is I haven't seen it yet).
I don't know if this helps but you can filter for "vegetarian" and "savory" recipes on my blog: Recipes (printin option is on the top)
Fermentation decreases the carbohydrate content in these relatively high-carb veggies so you can eat them in moderation (the exact carbohydrate values then depend on the level of fermentation). I hope this helps!

ritu 7 years ago # Reply

Can raw mango be eaten?

Hi Ritu, I'm afraid that you won't be able to eatmango when you follow a keto diet - it's way too high in carbs (tropical fruit in general).

zo 7 years ago # Reply

I found this really useful. Well written. I'm Excited to start tomorrow. Nicely done. Regards.

JC 7 years ago # Reply

Very informative! Thanks for putting so much work into this, so I don't have to! 😊

Ken 7 years ago # Reply

Hi and thanks for the write up. Had a question regarding the food pyramid picture you had, particularly what's below it. Says to avoid vegetable oils. Will this harm the weight loss process while in keto? If no, what are the down falls to it?

Hi Ken, vegetables oils should be avoided for health reasons rather than weight loss. Here's a list of oils to eat and avoid - I hope this helps! Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet

Trish 7 years ago # Reply

I have a milk allergy. Can non dairy /soy products be used as a substitute in these recipes?

Hi Trish, yes, you can use non-dairy substitutes, such as almond milk, cashew milk, or coconut milk. I would avoid soy (discussed in the comments below).

Sonia Ahmed 7 years ago # Reply

What about tofu? I am a vegetarian and Indian. I use paneer and also tofu for protein. Is tofu a no no?

Hi Sonia, soy is not suitable for a healthy diet (see comments below that discuss soy).

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Greg 7 years ago # Reply

Thanks for writing this great article 😊 Better than many of the books I have read!
Have you heard of the SuperFood our friends and my family are using? We are using the Pili Nut found in the pili nut farms of the Philippine Islands. High in Protein, minerals, good fats & Energy boosting. We are getting it whole and in flour (sO we can make our own recipes). My wife has a recipe for making power bars with it as well.
I didn't know if you knew anything about this SuperFood or not. I thought you might find it worthwhile to look into.
Keep writing awesome articles!
Greg

HERBERT JONES 7 years ago # Reply

great synopsis. i'm a retired soldier and learned about the ketogenic lifestyle from a fellow warrior. after doiing some research, i decided to make the change. on 1 may, i started my ketogenic lifestyle to my wife's dismay. after she saw my initial weight loss, she wanted to learn more about ketogenics. i found this link and sent it to her. great synopsis.

Vickie Lehner 7 years ago # Reply

I am a very very picky eater, I love salad but I only eat Ranch dressing is this an ok dressing or what would you recommend?
thank you
Vickie L

Hi Vickie, you can make your own - I hope this helps 😊 Easy Keto Ranch Dressing

Kristen H 7 years ago # Reply

Very very helpful for a beginner. Thank you for putting this out there!

Jas 7 years ago # Reply

Hello,
I recently found out that I have prediabetes. I was looking around amd saw the ketogenic diet. However I was interested to know if eating pasta or high carb fruits (melons, plums) once a month will take me out of ketosis??

Yes, I'm afraid these foods would spike your blood sugar and get you out of ketosis, even if you eat them occasionally. You can have a small amount plums and melons but not if you follow a very low-carb approach (below 20 g net carbs).

Tara 7 years ago # Reply

It is so hard to find information about hemps seeds. You only have them listed once in the on occasion section. Why would they be there? Aren't they a healthy fat?

Hemp seeds, almonds, pecans, and other nuts and seeds should be eaten occasionally because they are easily overeaten (small volume, high in fat and calories). Other than that, they are great for a keto diet!

Anna 7 years ago # Reply

I juice a lot and I use lemon in a lot of things skin and all. Is lemon ok and any good juicing recipes that will give me all the vitamin I need for the day?
Thank you!

Yes lemon is great! It's low in carbs and can be used to enhance flavour, or to make low-carb lemon curd or lemonade (both are on my blog). However, I would avoid "juicing", it's better if you use whole low-carb vegetables and fruits rather than just the juice. If you eat them every day, you won't be low in vitamin C.

Stephani 7 years ago # Reply

I am a vegetarian but just started introducing scallops, oysters, mussels and crab in my diet. Since looks like Soy is out of the question. What are your recommendations for the best protein for vegetarians? Would chick pea burgers work also?
Thank you,
Stephani

Hi Stephanie, I would avoid chickpeas, as they are relatively high in carbs and they're legumes which should be avoided. Eggs, cheese (if you can eat dairy), and seafood are all great sources of protein.

Buckwheat is not a grain though.

Alisa 7 years ago # Reply

Hello,
I have been doing the challenge and we are a little more than halfway through but I am noticing even though I am working out a lot more than before and I have the energy I do not see my body changing or my weight. I think I have not been getting enough protein. I calculated using the calculator on the site and it recommends 6% carbs 26% (86g protein) and 68% (97 g fat). My question is, I just purchased the 4 week book you have should I still follow that or follow my new macro calculation if I want to lose weight? I am trying to figure out how to get more protein in my diet and I guess it is hard for me because most of my caloric intake is fat and now I am getting too much fat in? Thank you in advance!

Hello Alisa, sorry about the late reply. Just in case you have any questions and if you need a speedy reply, it's better if you send me an e-mail 😊
I don't think you need to hit your protein intake every day, even if you eat slightly less or more protein (10-15 grams), it shouldn't affect on your progress. The best way to tell whether you get enough protein is to monitor your appetite. If you feel hungry, you may need to add some protein. You can easily do that by slightly increasing the amount of high-protein foods such as meat or eggs in recipes.
For more about weight stalling, have a look at this post: How To Low Carb: 15+ Common Weight Loss Mistakes

Sandy 7 years ago # Reply

I am a former body-builder (non steroid user) from 30 years ago. I used to weigh 112 pounds before doing the body building. When I peeked, I weighed 125 pounds, but I was smaller than when I weighed 112. Muscle weighs more than fat. Now, at 54, I am not knowing of my weight and strayed away from the body building. Further, the food I ate then is not the same as today. I have developed reactions to the same things that I used to eat that I try to eat now (wheat, pastas, rice, almost all carbs, some veggies and potatoes). My body is screaming at me now because I guess I went into sugar overload because I have inflammation on one foot and mostly through that leg. I have decided to "fast" for 2 days to detox everything in my system. My husband found this keto diet (really a lifestyle) and I have already been doing a lot of it (insert sugary items, turbinado, fruits, spelt pasta, honey, maple syrup) but having no beneficial results. NOW I can see why as I need to eliminate the SUGAR. Carbs = sugar. If it means the difference between moving and not moving, I opt for the moving. Sorry I got off subject. When this 2 day fast is over, I will be making the hard decision to eliminate the sugar. I love it, but obviously it doesn't love me anymore.

Bobbi Adzima 7 years ago # Reply

Thank you so much!!!

Kevin 7 years ago # Reply

Hey I'm starting food prep for 2 guys who are weight training. How many protein fat carbs should they be consuming per day and why aren't chickpeas or quinoa allowed

Hi Kevin, to get your macros you can use our keto calculator: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
Chickpeas (legumes) and quinoa (pseudocereal) are not suitable because of their high carb count. They are not allowed on a paleo diet either (gut health).

Cyndi 7 years ago # Reply

Hoping to be healthier!

Melissa 7 years ago # Reply

Hi there! First of all, thank you so much for the breakdown. This helps so much!
Can someone help me define "occasionally" in the "Eat Ocassionally" section. Are we talking once a day? Once a week? Or something else? Just don't want to sabotage my efforts here. Thank you do much!!!

That depends on your carbohydrate intake. When you find something in the "occasionally" section, it means you have to pay more attention to amount per serving. E.g. just like spinach which is in the "eat freely" section, you can have broccoli which is in the "eat occasionally" section, every day if it fits in your carbohydrate limit, but you shouldn't be using large amounts.

lili evenhaim 7 years ago # Reply

Hi,
I have been doing keto for about 10 days. I can't have dairy or eggs, and breakfast is an issue. I have been making a shake with almond milk, raw cacoa powder, flax seeds, and coconut oil. Is this suitable for keto
Thanks

Hi Lili, yes, that shake looks keto-friendly. If you're looking for allergy-free options, don't forget to use our filtering tool (e.g. you can find all dairy-free and egg-free breakfast options): Recipes

Maria 7 years ago # Reply

Hi. Great information available here. I've reading for quite a while on keto and since you seem so well informed could you please advise whether keto can be followed while breastfeeding? I am thinking of trying keto to get slimmer and healithier but I dont't want this to affect my 4months exclusive breadtfed baby. And what about keto during pregnancy? Would that be ok?. Thanks for your great work

Hi Maria, there's lots of conflicting (mis)information and I can't tell for sure unless I examine this in detail. It is safe and recommended to be following a low-carb diet while pregnant or breastfeeding, but I can't tell whether a very low-carb approach is a better option for you. By simply looking at weight loss effects, I don't think it's necessary to be in ketosis. You can lose weight even when you're not in ketosis: Ketones and Weight Loss: Do Ketone Levels Matter?

Rachel 7 years ago # Reply

I just bought your cookbook. It looks really great and I am excited to go grocery shopping. I am wondering about making some of the butters and fat bombs. I would rather not use stevia or erythritol or swerve. If you use monk fruit is it 1:1 substitution? Or can we just omit the sweetener all together?
- thanks

Hi Rachel, thank you for buying my book! Yes, you can use monk fruit sweetener and here's how:
- The liquid sweetener is 200-300 times sweeter than sugar and should be used in small amounts just like stevia drops. Just about 1-2 teaspoons of liquid monk fruit for every cup of Erythritol or Swerve
- If you use monk fruit powder, again you will need to use small amounts, just about 1/4-1/2 teaspoon of monk fruit powder for every cup of Erythritol or Swerve
- The granulated monk fruit sweetener blend is usually combined with erythritol and it's as sweet as sugar (a cup for cup).

Elizabeth L (http://physiciantransition.com/) 7 years ago # Reply

Love your site! My weight loss is so amazing when eating this way, plus my labs correct almost immediately. It is just so tough for me to stay on given the fact that I don't like to eat animal products. I try to do it for my health and keep that in mind. Your list helps a great deal! Now tell me how to survive the vacation I'm about to take while eating like this???? lol

Thank you Elizabeth! I think that the best way to survive vacation is to keep it simple. Eat full-fat dairy, veggies instead of sides, nuts and avocados instead of fruits, eggs, ... It won't be easy but it can be done. Even if you have a cheat day, don't feel bad about it, you should enjoy your vacation, just don't make it a habit 😊

Kay 7 years ago # Reply

Am I allowed to take probiotic yoghurts?

Yes, just avoid any low-fat/ reduced-fat options.

Sulamaye 7 years ago # Reply

Hi, I've used your app for some time and it is very helpful thank you, however what I can't work out is what on earth to eat when I am hungry. It's all very well saying eating xy or z freely but you can't because they take up over ur protein limit or your carb limit. So take today, I've eaten 1400 kcal so, my basic diet is wahls, so fish and low carb veg, but to get to that calorie intake without going over my carbs, and I have to point out I am still over my protein, has required me eating 4 fat bombs throughout the day to try to stave off hunger, which it hasn't. I have m.e/CFS and I'm dieting more for my health than weight loss but I feel sick with hunger quite often and simply don't have any choices unless it is fat, which simply can't be good for my digestive system! What do you do? Could u give an example of an ordinary day for you? Where do your calories come from without blowing your protein?

Are you following the recommendations in the keto calculator? I think that you are not eating enough - you should not feel hungry. If you feel hungry and you are at your protein limit, you should add some healthy fats - or even slightly more protein. A small amount of extra protein (10-15 grams) won't kick you out of ketosis and will help with hunger issues. 1600 kcal (compared to 1400 kcal) may be a better option if you feel hungry. To do that, simply opt for a smaller calorie deficit.
If you need to add fats without going over your protein, try swapping lean meat cuts (chicken, white fish, etc) with fatty meat (salmon, pork, lamb, ribeye, etc), eat avocados, macadamia nuts and coconut milk (or full-fat dairy if you eat dairy). I hope this helps!

Noel Nelson 7 years ago # Reply

I love quinoa. Because its a seed not a grain, is it still off limits on a ketogenic diet?

Quinoa is technically not a grain but it is relatively high in carbs, at least for those who follow a keto diet. Although it's better for you than most grains, due to the digestive issues it can cause, it's not suitable for a paleo diet either.

Nicole 7 years ago # Reply

Can you have pickles or mozzarella sticks with your keto diet?

Yes you can have both. Ideally, make your own pickles without sugar.

Caitlin 7 years ago # Reply

Hi, my boss is trying to get me into Keto and I think I'm ready. She talks a lot about eating full fat milks and cheeses and things like that. I've noticed my body doesn't precession those things very well. I saw that category pretty hefty in the pyrimid. I guess my question is, is there a way to have success in ketosis without the dairy aspect of it? Thank you so much!

Hi Caitlin, absolutely, you can follow a dairy-free keto diet (keto combined with paleo rather than the primal diet). I've written more about this approach here: How To Start Keto: All You Need To Know (What is the Ketogenic Diet? What is the Paleo / Primal Diet?)
To see all recipes that are dairy-free, use the filtering tool in Recipes -> Allergies: Recipes I hope this helps!

Joe 7 years ago # Reply

Very good information all in one spot, especially the net carb tables. Thank you!

Nomfundo 7 years ago # Reply

can I take my green tea with hney on this diet.

I'm afraid that honey is a high-carb sweetener and not suitable for a keto diet.

Austin 7 years ago # Reply

Hi there. About coffee. I know it spikes insulin levels giving you the fight or flight energy response. Does this surge in energy differ from say a sugary beverage? They say coffee is good for staving off diabetes, but I can't find a definitive answer. I have coffee before the gym for a boost. Also, would you suggest not eating before a workout as the body will use up fat for energy instead of protein from a recently eaten meal? Thank you!

Hi Austin, we're working on a detailed article discussing the effects of coffee/ caffeine and will share it soon. It is very different from eating a sugary snack and caffeine can be part of a keto diet (unless you have other reasons to avoid it which will be discussed in the article). When it comes to exercise nutrition, have a look at these posts: ketodietapp.com/Blog/Filter
The posts explain why exercise should not be primarily used to "burn calories" so eating before/after is mostly determined by how you feel and whether you are hungry.

Schu 7 years ago # Reply

I'm been doing the low carb diet (under 15g net carbs/day) for about 4 weeks now, I've been very happy with the results but I am curious about adverse effects....I've noticed that for me to sustain this diet I usually eat around 4-6 eggs per day (scrambled for breakfast, hard boiled for snacks and salads) Eggs are my Go-To. I also consume a lot of meat (sausage, bacon, chicken, fish, venison, etc..)
Im curious if eating all these eggs and meat on a daily basis will lead to cholesterol problems down the road?
I have no medical background so I apologize if any of this sounds dumb/uneducated. Any feedback would be appreciated. I just want to make sure I'm not hurting my body (specifically cholesterol levels/heart) with all these eggs.
Thanks!

I followed this diet for weight loss purposes for about 3 months. Prior to starting, I had a series of labs done, cholesterol being one of those. I then had them repeated afterward. I had lost 50 pounds during the process which of course, felt amazing. But, I too had some concern with what effects all that meat I consumed was going to have on my cardiovascular system. I ate 3-4 eggs every day, bacon, chicken or fish daily and red meat twice a week, loads of real butter and lots of cheese (my weakness). But I also ate a lots vegetables, truthfully probably more in that 3 months of keto-diet than the whole year prior to that. I felt like I maintained a fairly decent variety in my keto-diet and that it was much more balanced. Amazingly enough, my lab numbers after were better than prior to the diet. Everything looked great. So somehow everything seemed to balance out. It's worth pointing out as well, that I have a strong family history of heart disease, so genetically I am at risk, but this diet seemed to keep everything in check. Just thought I'd share my experience with it. Hope it helps give you some insight.

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M Rodriguez 7 years ago # Reply

Do we count calories on the Keto diet? This is all new to me.
Thank you and have a great day!!
Miriam

Hi Miriam, not necessarily. It's better to calculate your macros to get an idea of how much you should be eating but you will likely not have to count calories because of the satiety effect of the ketogenic diet. To learn more, check out this post and our keto calculator: How To Start Keto: All You Need To Know

Miriam Rodriguez 7 years ago # Reply

Thank you so very much!

Mark 7 years ago # Reply

I saw you saw still water, but what about soda water??

Yes, pure soda water is fine.

Gabe 7 years ago # Reply

Great resource.
However, I disagree with avoiding spirits. I see no problem with a 0 carb product.
And why is papaya a total no-no? 100 grams contains only 7 gr net carbs. a few slices would not hurt.

There is a good reason people should avoid spirits on a keto diet and it is not their carb count. Those who are trying to lose weight should avoid drinking alcohol altogether. Even if there is no sugar, your body can't store alcohol as fat - it has to metabolise it. This means that your body will utilise alcohol instead of body fat which will slow down weight loss. So, it depends on your goal. Papaya contains 9.1 grams of net carbs per 100 grams (from the USDA database which is very accurate) - you could have a small amount if your carbohydrate limit is not extra low.
Keep in mind that this is just a guide/ overview. If you get into details, then even foods in the "eat free" group have a limit, and on the other hand foods in the "avoid" group could be eaten on rare occasions and in small amounts (e.g. tropical fruits).

Daniel 7 years ago # Reply

Hello and thank you for your Blog. Im a 50 year old male who is pretty active through work,Ive just listened to a few books on audable on low carb and high fat eating for weight reduction and life style. the only foods Ive consumed are eggs (2 per serving) not every day alot of bacon mostly with cream cheese a few pieces of pork tenderloins cooked in butter then covered in shredded cheese,some cooked spinich with snacks of string cheese through out the day. as far as drinks its water and coffee with light cream first week and heavy cream this week sweetend by steevea or splenda which ever is available. Its been 10 days and im down 3.5 pounds and no signs of ketons on urine sticks. the above foods are i
the only foods consumed, no other carrby foods. ps i have half a thyroid and am not on any meds thank you

Hi Daniel, check out this post: How To Low Carb: 15+ Common Weight Loss Mistakes

Alice 7 years ago # Reply

Great list! Thanks!
My brother eats Keto (epilepsy) and I cook for him once a week. Trying something different each week I found tapioca starch on some sites for making bread, pasta, tortillas etc. But on other sites they say that tapioca is not Keto... Now I don't know anymore! Can you help?
Is Tapioca Ketogenic or not?
Thank you so much for your time!
Alice

Borami 7 years ago # Reply

I personally stay away from starches (including tapioca starch). If you need a thickener, look into using xanthan gum!

Hi Alice, tapioca is high in carbs and I would avoid it. Here are my bread recipes that are all keto: Bread Recipes

Thanks Borami and Martina,
I will avoid it... Too bad for him 😉
Gonna try your bread Martina, thanks for the link!

Angela 7 years ago # Reply

I would like to try to do a Keto diet, but I have dairy, egg & whey intolerance. Since I am "O" blood type, I currently eat a high protein/fat with moderate carb diet. My LDL levels are high,so I my need to cutback on some of the beef & salmon I have been eating. What are your thoughts?

Hi Angela, you can follow a keto diet even with food allergies. To see allergy-free recipes, click onRecipes and use the filtering tool on top.
If you're worried about high LDL (it does happen on a keto diet and should not be ignored if it's very high), then you can replace some of the saturated fats (e.g. coconut oil, lard, bacon, beef, pork) with monounsaturated fats (found in avocado, macadamia nuts, extra virgin olive oil, etc) and omega 3 fatty acids (found in salmon, sardines, mackerel, etc). You should definitely not avoid salmon. I hope this helps 😊

Barbara Felton 7 years ago # Reply

Hi! Thank you for all the valuable info!
I have been staying within my limits on the three areas of food for ketosis. I am having trouble getting and staying in ketosis according to the urine test strips, therefore not reaping the energy, theraputic and appetite suppressing benefits of it. It's been three weeks since I have been on and about one week since I have been strict, as I have learned more along the way. Is there any medication or supplements that can affect this? I have migraines, so I am striving to reduce, or eliminate them on this diet but also have a bit of weight to lose. Anxious to get it right!

Aaron 7 years ago # Reply

Hi Barbara, I am not an expert, but am a keen listener to the 2ketodudes podcast and they make a good point that the keto strips only indicate excess ketones that are being spilled. If you are not seeing ketones being expelled it may just be that you are using all the ketones you are producing which means that your body is working to efficiently convert it's fat stores to glycogen to compensate for any energy deficiency in your diet (which if you are trying to lose weight is the whole point!). As long as you are on a downward trajectory (try taking a rolling four week average) you should be OK. Try varying your intake ratios (e.g. decrease your protein intake and compensate with more fat) you will probably need to stick to the changed regime for a few weeks to see if it has any effect. Also make sure that you are getting the correct ratio of omega3/omega 6 (should be 1:1 which is hard!) as this will help to reduce inflammation in the body. Good luck with the diet!

Hi Barbara, yes, some studies show that high insulin levels are associated with migraine and a low-carb diet should help lessen these symptoms. You're still just 1-3 weeks in so I'd give it a couple more weeks. If your goal is weight loss, ketone levels are not as important as you may think. Have a look at this post: Ketones and Weight Loss: Do Ketone Levels Matter?
- Also, here's more about measuring ketones if you want to track them (blood ketone meter is best): Ketosis & Measuring Ketones: All You Need To Know
- Lastly, make sure your macros are right, sufficient protein and fat is what will work best for satiety: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet (keto calculator)

Cherry 7 years ago # Reply

Hi i wanted to know if i can have lemon juice i want to put it in my water and how much lemon juice i can have

Hi Cherry, yes, you can have lemon juice. The amount depends on your carbohydrate limit. I think you can use it "freely", you will unlikely use too much of it.

Ellen 7 years ago # Reply

What do you think of Fairlife milk, which has 1/2 the sugar of regular milk, at 6 grams carbs/sugar per 8 oz cup?
Thanks!

Hi Ellen, I suppose you could use the "whole" one but I would personally avoid it. Apart from the carb count that is relatively low, there is more to consider (how they process it to remove the lactose, carbs and increase the protein content). I'm not sure if this is just another overly processed Frankenfood from Coca-Cola.

margaret mccutcheon 7 years ago # Reply

I note you say no artificial sweeteners, but allow sevia? is this on a limited basis?

Hi Margaret, stevia is allowed because it's a natural (not artificial) low-carb sweetener: Complete Guide To Sweeteners on a Low-Carb Ketogenic Diet

Gita 7 years ago # Reply

Does anyone know if this high fat eating program has any effect on sleep? For years I get maybe four to five hours a night, all broken up. Nothing helps - valerian root with lemon balm, calcium/magnesium, melatonin, trazadone, chamomile tea, etc. If you like you can email me at gitabarrett[at]gmail[dot]com Thanks in advance. 😊

Hayley (http://adventuretime.exposure.co/) 7 years ago # Reply

Hi Gita, I've been on Keto for about a week and a half, and I can say that I have been sleeping better. I have always had sleep issues, and regular Low carb ever helped me much, but now I'm doing full Keto (low carb / High Fat / moderate protein), and I also cut out dairy (including cheese), and supplementing Magnesium and I am sleeping SO WELL. Try this magnesium supplement at night: Amazon link
You should be supplementing magnesium no matter what, but especially when you do keto.

Alexandria 7 years ago # Reply

Hello,
I'm looking to start the keto diet except i'm lactose intolerant and allergic to nuts. Any suggestions for substitutions?
Thanks!

Hi Alexandria, have a look at my recipes (you can select nut-free and dairy-free in the allergy options on top): Recipes

Peter 7 years ago # Reply

When I go into keto i dont i rarely touch milk prodcuts or nuts. I think you will be fine eating other things.

Liz 7 years ago # Reply

Why only still water? I like to drink a sparkling water that has no flavor or sodium added - makes me feel like I'm drinking soda without the sugar.

You can drink both but it should mostly be still water.

Dori Childress 7 years ago # Reply

I am trying to follow the Keto vegetarian diet but there are a lot of eggs on a daily basis. Are eggs my only options in these recipes?

Hi Dori, yes, unless you want to use supplements and/or eat plenty of dairy products. You could try quality protein powder - here's a plant-based option: Product Review and Giveaway: Nuzest
Other options are Jay Robb, Pulsin, Reflex Natural (whey protein isolate or egg white protein isolate).

HiJinks 7 years ago # Reply

Is natto really OK to eat on keto? I looked it up and it has 25 grams of carbs per cup? I'm diabetic and strive to keep my carbs very low. I'm afraid this stuff would spike me to the moon! Per Dr Bernstein, each group of carb spikes blood sugar by 3 to 5 grams. Do 25 would raise sugars by at least 75 points up to 125!!!
I know it's fermented, buy beans have a lot of carbs and aren't usually allowed, especially for diabetics. How can this not affect blood sugars negatively?

You could use small amounts of natto. There's 9 grams of net carbs per 100 grams so you could use about 60 grams (2 oz) per serving. I think it's best if you try (using a glucose meter) how they affect you and if they spike your blood sugar, avoid them completely.

Christine 7 years ago # Reply

WOW this is the first time i'm on your website..... your blogs and info are AMAZING!! Thank you!!! 😉

J S Lamba 7 years ago # Reply

Very Informative like it. I like to use advices and other information to
maintain Keto Diet.

Ana 7 years ago # Reply

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...

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): Recipes
I think it may be better is you use protein powder (this one is vegan): Product Review and Giveaway: Nuzest

Jodi 7 years ago # Reply

Hi Anna, I am vegan as well and trying to follow a keto diet. Maybe we can support each other?

Poppy Fawcett (http://time-for-a-change-diet-tracking.blogspot.co.uk/) 7 years ago # Reply

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

Dalal 7 years ago # Reply

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

Tracy 7 years ago # Reply

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

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

Pam 7 years ago # Reply

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

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.

Mindy 7 years ago # Reply

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.

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: How Much Fat on a Ketogenic Diet?

Simona 7 years ago # Reply

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!

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!

Paula Golightly 7 years ago # Reply

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

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

Ami 7 years ago # Reply

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

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.

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big 7 years ago # 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 ?

Hi, you can use this tool to calculate your macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

A 8 years ago # Reply

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.

Martina @ KetoDiet 8 years ago # 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: 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.

ale 8 years ago # Reply

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

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).

caroline 8 years ago # Reply

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

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: Product Review and Giveaway: Nuzest

Andrea 8 years ago # Reply

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

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

Anna 8 years ago # Reply

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!

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!

Catherine Gabbey 8 years ago # Reply

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 😊)

Hi Catherine, you can try shirataki rice: Amazon link
or cauliflower rice (here are my recipes using cauli-rice): ketodietapp.com/Blog/Filter
Udon noodles are not suitable for a low-carb diet but you can try shirataki noodles (Amazon link) or kelp noodles (Amazon link).
To answer your question about cheat meals: Ketogenic Diet FAQ: All You Need to Know
I hope this helps! 😊

Catherine 8 years ago # Reply

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

Prince 8 years ago # Reply

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

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.

Belle 8 years ago # Reply

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?

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

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?

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.

elle 8 years ago # Reply

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?

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).

Joy 8 years ago # Reply

Is butternut squash ok?
mom from toronto

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).

Tina Aldrich 8 years ago # Reply

Is spaghetti squash okay.

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

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

Jen 8 years ago # Reply

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

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: Ketosis & Measuring Ketones: All You Need To Know Don't get discouraged. There is a lot of misinformation out there and ketone levels are not as important as you may think: Ketones and Weight Loss: Do Ketone Levels Matter?

Stephanie 8 years ago # Reply

Are apples and kiwi ok?

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).

Mustafa 7 years ago # Reply

In fact, daily one kiwi is OK. It has 9 gr Net Carb. And it is essential for daily vitamin C needs. I also experienced that even daily 70 gr carb is enough for some people to stay in ketosis like me.

That's great that you can eat more carbs and still stay in ketosis. Unfortunately, that won't work for most people. I prefer to get my daily vitamin C from vegetables (e.g. red pepper contains more vitamin C than kiwi).

Holly 8 years ago # Reply

Is sugar free jello OK to eat freely?

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 😊

Jean 8 years ago # Reply

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

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

Susan Iliff 8 years ago # Reply

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

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

Karan 8 years ago # Reply

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

Thank you for your kind words Karen!

George Pakhlavuni 8 years ago # Reply

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.

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.

Shannon 8 years ago # Reply

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!

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): KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
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.

Mike 8 years ago # Reply

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.

Hi Mike, check out this post: 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.

Sona 8 years ago # Reply

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 .

Philip 8 years ago # Reply

Hello Sona, was wondering how the diet is going

Adam 8 years ago # Reply

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

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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Jen Nero 8 years ago # Reply

Is Isopure protein powder ok on Keto diet?

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.

WL 8 years ago # Reply

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

vanda 8 years ago # Reply

this is s good!!!

Joe 8 years ago # Reply

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

Liz 8 years ago # Reply

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.

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.

Lisa 8 years ago # Reply

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?

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: Ketones and Weight Loss: Do Ketone Levels 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/.../

Maybe you have more protein than fat in your diet. Try to decrease the amount of protein, and eat more fat such as olive oil, butter etc. Try to drink 5 spoons of olive oil daily.

The best way to tell whether you are eating adequate protein and fat is to use the keto calculator. In general, it's not easy to ever eat protein. Adding more fat to your diet and decreasing protein can in fact lead to weight stalling: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Rosa 8 years ago # Reply

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

Hi Rosa, here's a tool that will help you set your macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Michelle 8 years ago # Reply

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.

Hi Michelle, please, use our keto calculator to set your macros: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

cynthia gonzales 8 years ago # Reply

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

Milos023 8 years ago # Reply

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

Debra 8 years ago # Reply

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!

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: Low-Carb Experts

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.

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: How To Start Keto: All You Need To Know

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

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: Ketosis & Measuring Ketones: All You Need To Know
Also, have a look at this post - you may find more answers: How To Low Carb: 15+ Common Weight Loss Mistakes

Aaron (http://cinchfinancials.com/) 8 years ago # Reply

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 😞

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: How To Start Keto: All You Need To Know). I hope this helps!

Becky 8 years ago # Reply

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!

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.

NULL 8 years ago # Reply

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! 😊 }
Great blog BTW MARTINA...

Thank you Null, and well done!

linda 8 years ago # Reply

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?

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: 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.

Petros 8 years ago # Reply

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.

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: Complete Guide to Intermittent Fasting
I hope this helps! 😊

soko 8 years ago # Reply

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

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

Troy 8 years ago # Reply

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

Hi Troy, you can try my free diet plans - you can download them here: 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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet I hope this helps!

dklans 8 years ago # Reply

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

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).

Laddie Swain 8 years ago # Reply

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

Mireille 8 years ago # Reply

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?

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: Complete Guide to Fats & Oils on a 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).

Sharon 8 years ago # Reply

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?

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

Emilie Marshall 8 years ago # Reply

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.

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 😊 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".

ADDaptogen 8 years ago # Reply

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.

Yes, you can. I use beetroot powder in small quantities - like in this recipe: Low-Carb Red Velvet Mug Cake As long as it works for you, I don't see any reason to avoid it 😊

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

Hi Adam, check out this post: 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.

Uche 8 years ago # Reply

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.

V 8 years ago # Reply

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

Hi V, you can try some of these healthy alternatives to breads: Bread Recipes (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 😊 Also, I have more recipes, including keto-friendly hummus in my Apps and Books.

Poonam 8 years ago # Reply

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

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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Nancy 8 years ago # Reply

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!

Hi Nancy, have you seen this post? How To Low Carb: 15+ Common Weight Loss Mistakes I hope this helps!

April 8 years ago # Reply

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.

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 😊

Chris 8 years ago # Reply

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

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!

Edward 8 years ago # Reply

Thanks so much; this was very helpful x

Rose Joseph 8 years ago # Reply

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.

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: Low-Carb Experts

Rebecca wilson 8 years ago # Reply

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

Hi Rebecca, please, check out this post: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Matt 8 years ago # Reply

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?

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

carol 8 years ago # Reply

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!

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

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.

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.

Jay 8 years ago # Reply

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.

That's great Jay, congrats!

NNT 8 years ago # Reply

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

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): All You Need to Know About Protein on a Low-Carb Ketogenic Diet Hope this helps!

Margaret Lind 8 years ago # Reply

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

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

Dave Mckee 8 years ago # Reply

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

Hi Dave, yes it is possible. I think you can try this vegetarian diet plan: 2 Week Vegetarian Keto Diet Plan (also available as a free eBook: 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.

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!

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

Brian 8 years ago # Reply

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

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.

Rupert 8 years ago # Reply

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

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).

Belda 8 years ago # Reply

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!!!

Thank you for your kind words Belda!

sarah 8 years ago # Reply

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..😉) Any help here is greatly appreciated!

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 (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.

Anita Johnston 8 years ago # Reply

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.

Thank you for your kind words Anita - good luck!

Jodi Yates 8 years ago # Reply

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....

You're welcome!

Angel 8 years ago # Reply

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..

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet For more expert's advice, check out Patricia's website: Low-Carb Experts Hope this helps!

Malkit 8 years ago # Reply

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

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): Recipes (tick "vegetarian" and "egg-free"). Hope this helps!

KetoD 8 years ago # Reply

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

Always! 😊

Shalaka 8 years ago # Reply

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.

Hi Shalaka, yes, you can. Here are some experts that can help you: Low-Carb Experts (Amy may be able to help but you'd have to send her an e-mail).

deanna 8 years ago # Reply

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

Hi Deanna, here is a great pizza dough: Thin Keto Pizza Crust Hope this helps!

pski2016 9 years ago # Reply

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?

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: Not Losing Weight on a Low-Carb Ketogenic Diet? Don’t 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.

Tanmay shah 9 years ago # Reply

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

Yes, you can follow a vegetarian keto diet too - here is a sample diet plan: 2 Week Vegetarian Keto Diet Plan

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Kim 9 years ago # Reply

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

skeezix 9 years ago # Reply

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.)

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

Doug 9 years ago # Reply

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 : )

Martina @ KetoDiet 9 years ago # Reply

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: How to Stay Low-Carb and Keto on a Budget 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).

Angela 9 years ago # Reply

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

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.

Sandi 9 years ago # Reply

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!!!

Olivia 9 years ago # Reply

Hey, What about lentil soup?

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).

nancy 9 years ago # Reply

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

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.

tinnamarie 9 years ago # Reply

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.

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: 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: Creamy Cauliflower Mash
Wishing you the best of luck!

Jay 9 years ago # Reply

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

Thank you Jay, glad you find it useful!

Michael 9 years ago # Reply

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

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!

Traci (http://youreunique.net/) 9 years ago # Reply

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!

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 😊

Casey 9 years ago # Reply

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

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: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet). 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 😊

Marty Kendall (https://optimisingnutrition.wordpress.com/) 9 years ago # Reply

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: https://optimisingnutrition.wordpress.com/2015/03/22/most-ketogenic-diet-foods/
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 https://optimisingnutrition.wordpress.com/2015/03/22/ketosis-the-cure-for-diabetes/ and https://optimisingnutrition.wordpress.com/2015/03/22/cheat-sheets/
Sorry to spam your site, but I hope you and your readers might find it useful. Cheers, Marty

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

Philip 9 years ago # Reply

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.

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 😊
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! 😊

Andy 9 years ago # Reply

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.

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 😊

kirsty 9 years ago # Reply

😄 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!!!

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

Android outsells Apple. I read that somewhere?

dorsey 7 years ago # Reply

can i eat spinach in my diet?

Claudia 9 years ago # Reply

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? 😊 greetings and keep up the awesome work!

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

Dennis 9 years ago # Reply

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

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.

Gabby 9 years ago # Reply

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!!!

Thanks Gabby!

Sara (http://nanoparty.wordpress.com/) 9 years ago # Reply

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?

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

amelie 9 years ago # Reply

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

Thank you Amelie!!

Virginia 9 years ago # Reply

How did you print the charts?

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!

Susan 9 years ago # Reply

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! 😊

Thank you Susan!!

Karel 9 years ago # Reply

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

You're welcome! 😊

Douglas sharp 8 years ago # Reply

Where can I get an actual meal plan for ketogenic diet

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

MRob 8 years ago # Reply

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??

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.

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!

Sanjay 7 years ago # Reply

Hello guys I'm eating almost 120gm protein,25 gm carb, 30gm fat and calories intake near 750 does it will help me to lose fat and if yes than for how much time should I continue this diet plss reply guys indeed

Hello Sanjay, your calories and fat are extremely low and your protein seems too high. To calculate your macros, please, use our keto calculator: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

Duffey 7 years ago # Reply

yellow squash good or bad?

Yellow and green squash - both are suitable 😊

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

Introduction to the Keto Diet

Keto Food Pyramid

Key Macros in a Keto Diet

1. Carbohydrates: Keep It Low

2. Protein: For Muscle and Repair

3. Fat: Your Main Fuel

What Can I Eat on a Ketogenic Diet?

1. Healthy Fats

2. Protein Sources

3. Non-Starchy Vegetables

4. Keto-Friendly Fruits

5. Nuts and Seeds

6. Beverages, Condiments and Other

Foods to Avoid on a Keto Diet

1. Grains and Grain-Based Foods

2. Sugars and Sweetened Foods

3. Starchy Vegetables

4. High-Carb Fruits

5. Ultra-Processed and Packaged Foods

6. Unhealthy Fats and Oils

7. Legumes

8. Low-Fat and Diet Products

9. Alcoholic Beverages

Carb Content in Common Keto Foods

Carbs in Animal products

Carbs in Vegetables

Carbs in Fruit

Carbs in Nuts & Seeds

Carbs in Condiments & Other Foods

Good Sources of Protein on a Keto Diet

Protein in Meat, Fish and Seafood

Protein in Eggs and Dairy

Protein in Nuts and Seeds

Which Fats Are Healthy on a Keto Diet?

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