What you can eat and avoid on a keto diet.
The simplest keto food guide ever.
The keto diet is a high fat, low-carb and moderate protein diet. Nothing complicated, right? You don’t have to look for special products or supplements with “keto” or “low-carb” labels. A keto food list should be simple!
7 main keto rules
- Eat fatty meat, fish, and poultry.
- Add veggies, growing above the ground.
- Consider berries and nuts as a dessert.
- Don’t refuse fatty dairy if you don’t have a dairy intolerance.
- Need to google ingredients? Then you don’t need to eat this food.
- Eat when you’re hungry to satiety, avoid frequent eating.
- Take keto as an exciting journey to a healthier lifestyle!
Keto Food List
Animal fat (duck, goose, mutton, etc.), bone marrow, egg yolks, butter and ghee from grass-fed cows, fish oil, lard, coconut oil, cocoa butter, and dark chocolate.
Lamb, grass-fed beef/veal, poultry (turkey, goose, duck, chicken), pork, rabbit, fowl, cold-water fish, seafood, offal, and eggs.
All types of cabbage, lettuces, spinach, asparagus, pepper, cucumber, avocado, berries, veggies, that grow above ground, olives, and fermented products (pickles, sauerkraut, etc.)
Extra virgin olive oil, butter and ghee from grain-fed cows, palm- and palm kernel oils, avocado oil, MCT oil, bacon fat, and sunflower lecithin.
Bacon (preferably raw), lard, sausage (salami-type varieties from fermented meat), jerky, smoked ribs, cold/hot smoked fish, salted, canned meat, and fish.
Aged cheeses, heavy cream, farmer cheese, sour cream, sheep- and goat cheese, Greek yogurt, feta, cream cheese, cottage cheese, coconut, pecan, macadamia, Brazilian, walnut, pine nuts, hazelnuts, almonds, sweeteners (stevia, erythritol, monk).
Soy lecithin, cold-pressed almond oil.
All kinds of sausages (find the most organic ones).
Cashews, pistachios, peanuts, apricot kernels.
Strong, dry, unsweetened alcohol (better to avoid during weight loss).
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Safflower oil, sunflower oil, peanut oil, linseed oil, grain oil, and vegetable oil.
Margarine, trans fats, refined oils, low-fat spreads, factory-produced lard, and mayonnaises, based on vegetable oil.
Whey protein, factory-produced meat, dairy.
Soy protein, beans, protein and pea isolate, wheat protein (gluten).
Fast food, bread, pasta, everything that contains gluten and sugar (including natural origin, like honey), fruits, ready-made sauces, mayonnaises, ketchups, salad dressings, low-fat dairy products, syrups and toppings, soybeans, corn, root vegetables.