Complete Keto Food List: What To Eat and What To Avoid

Starting a keto diet can sometimes be a little bit difficult. In this article we will present to you a list of keto foods that can help you plan your meals.

What to eat and what to avoid

You should always stay away from food high in carbs. You should also avoid foods with colourings and preservatives and processed foods.

This diet will make your life healthier.

You can consume freely

Grass-fed and wild animal sources

  • Pastured eggs, seafood, grass-fed meat, gelatin, butter, pastured pork and poultry
  • Heart, kidneys, liver, offal and other organs

Healthy fats

  • Saturated (coconut oil, goose fat, butter, ghee, lard, chicken fat)
  • Polyunsaturated omega 3 ( fatty fish and seafood)
  • Monounsaturated ( avocado, olive oil, macadamia)

Fruits

  • Avocado

Non starchy vegetables

  • Leafy greens
  • Cruciferous vegetables
  • Asparagus, celery stalk, zucchini, cucumber, spaghetti squash

Beverages and condiments

  • Water, tea, coffee
  • Gelatin, egg white protein, whey protein
  • Mustard, pickles, mayonnaise, pesto, fermented foods, bone broth
  • Herbs, spices, lemon or lime juice

Eat sometimes

Fruits, mushrooms and vegetables

  • Coconut, olives
  • Leek, spring onion, garlic, winter squash, parsley root, mushrooms
  • Wax beans, bean sprouts, water chestnuts
  • Cruciferous vegetables (cabbage, broccoli, fennel, cauliflower, tunips, Brussel sprouts)
  • Berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries)
  • Nightshades ( eggplant, peppers, tomatoes)

Grain fed animal sources and full-fat dairy

  • Bacon
  • Dairy products (cream, yogurt, cottage, cheese, sour cream)
  • Beef, eggs, poultry

Seeds and nuts

  • Macadamia nuts
  • Brazil nuts
  • Pecans, pumpkin seeds, sunflower, hazelnuts, walnuts, pine nuts, almonds

Soy foods

  • Eat only non-GMO and fermented soy foods
  • Black soybeans

Condiments

  • Puree, ketchup
  • Cocoa powder, dark chocolate
  • Thickeners: arrowroot powder, xanthan gum

Alcohol

  • Dry red and white wine, spirits if you want to lose weight

Avoid completely: factory fermented meat, processed foods and ingredients rich in carbs

  • All grains
  • Avoid soy products
  • Sweet drinks
  • Alcohol
  • Factory farmed pork and fish
  • Artificial sweeteners
  • Refined oils/fats (grapeseed, sunflower, corn oil, soybean, cottonseed, corn oil), margarine
  • Milk
  • Tropical fruit (papaya, banana, mango, pineapple). Tangerine, and grapes.