The keto diet has been one of the most talked-about health trends in the past year. The low-carb, high-fat diet induces a state of ketosis [1] in your body, creating ketones that burn fat instead of the glucose converted from carbohydrates. In other words, the keto (short for ketogenic) diet forces your body to burn fat instead of sugar, which can lead to potential weight loss.
Just like any other diet, the keto diet has its pros and cons [2], and while it remains highly controversial among dietitians and nutritionists [3], some devotees have reported successful weight loss [4].
So which foods can you eat and which ones should you avoid? If you're curious about trying the keto diet, read through for a helpful guide on everything you can and can't eat.
What to Eat: Meat and Protein
- Beef
- Poultry
- Pork
- Lamb
- Goat
- Organs
- Bacon (yes, bacon)
- Eggs
*Choose organic, pasture-raised, grass-fed meats whenever possible.
What to Eat: Seafood
- Tuna
- Salmon
- Mackerel
- Cod
- Halibut
- Mahimahi
- Catfish
- Oysters
- Shrimp
- Lobster
- Mussels
- Clams
- Crab
- Squid
- Octopus
*Choose wild-caught seafood, and try to avoid farm-raised fish.
What to Eat: Fats and Oils
- Butter
- Ghee
- Olive oil
- Coconut oil
- Lard
- Duck fat
- Avocado
- Macadamia nuts
*Try to get your fat from natural sources, but you can also supplement with saturated fats, monounsaturated fats, and polyunsaturated omega-3s.
Image Source: Green Olive with Olive Oil [5] by Marco Verch, CC BY 2.0 [6]
What to Eat: Low-Carb Vegetables
- Lettuce
- Kale
- Spinach
- Swiss chard
- Bok choy
- Celery
- Asparagus
- Cauliflower
- Broccoli
- Cabbage
- Cucumber
- Radishes
- Endives
- Chives
- Radicchio
*Try to stick to vegetables that grow above ground.
What to Eat: Low-Sugar Fruits
- Strawberries
- Blueberries
- Raspberries
- Cranberries
- Mulberries
- Cherries
- Avocados
What to Eat: High-Fat Dairy
- Hard cheeses like parmesan, swiss, feta, and cheddar
- Soft cheeses like brie, mozzarella, Monterey Jack, and blue cheese
- Cream cheese
- Sour cream
- Full-fat yogurt
- Mayonnaise
- Cottage cheese
- Heavy cream
What to Eat: Nuts
- Macadamia nuts
- Pecans
- Brazil nuts
- Hazelnuts
- Walnuts
- Peanuts
- Pine nuts
- Almonds
What to Avoid: Grains and Carbs
- Pasta
- Rice
- Bread
- Barley
- Quinoa
- Cereal
- Cakes
- Pastries
- Wheat
- Buckwheat
- Beer
What to Avoid: Tubers
- Potatoes
- Sweet potatoes
- Yams
- Potato products
What to Avoid: Sugar
- Honey
- Agave
- Maple syrup
- Soda
- Juice
- Sports drinks
- Candy
- Chocolate
- Cakes
- Breakfast cereal
What to Avoid: Large Fruits and High-Carb Fruits
- Apples
- Oranges
- Bananas
- Pineapples
- Mangoes
- Papayas
- Tangerines
- Grapes
What to Avoid: Trans Fats and Refined Fats and Oils
- Margarine
- Spreadable butter alternatives
- Safflower oil
- Sunflower oil
- Canola oil
- Cottonseed oil
- Soybean oil
- Grapeseed oil
- Corn oil
What to Avoid: Low-Fat, Low-Carb Products
- Low-fat milk
- Low-fat yogurt
- Diet soda
*Low-fat foods tend to contain more carbs and sugar, while low-carb foods might contain artificial additives.