What foods can you eat on keto?

By Keto Support
3 min read
What foods can you eat on keto?

If you’re new to the keto diet, one of the first things you’ll want to understand is what you can eat. Keto focuses on high-fat, moderate-protein, and low-carb foods, encouraging your body to burn fat for fuel instead of carbohydrates. The key is choosing foods that keep you in ketosis while offering variety and satisfying your taste buds.

Let’s dive into the ultimate keto food list!

1. Healthy Fats and Oils

Fat is the foundation of a keto diet, so focus on healthy, high-quality options:

  • Avocados: Packed with heart-healthy fats and fibre.
  • Olive Oil: A versatile fat perfect for dressings and drizzling.
  • Coconut Oil: Ideal for cooking and baking, with MCTs to support ketosis.
  • Butter and Ghee: Rich and flavourful options for cooking and spreading.
  • Nuts and Seeds: Almonds, macadamia nuts, chia seeds, and flaxseeds (in moderation to watch carbs).

Tip: Avoid processed seed oils like canola or soybean oil. Stick to natural, minimally processed options.

2. Protein Sources

Protein helps maintain muscle mass and supports satiety on keto. Focus on moderate portions:

  • Meat: Beef, pork, lamb, and game meats. Opt for grass-fed when possible.
  • Poultry: Chicken, turkey, and duck are excellent choices.
  • Seafood: Fatty fish like salmon, mackerel, and sardines are loaded with omega-3s.
  • Eggs: A keto staple—nutritious, affordable, and versatile.
  • Plant-Based Options: Tofu and tempeh for those following a vegetarian keto plan.

Watch out: Avoid breaded or heavily processed meats.

3. Low-Carb Vegetables

Non-starchy veggies are your go-to for fibre, nutrients, and low net carbs. Stick to those that grow above ground:

  • Leafy Greens: Spinach, kale, and lettuce.
  • Cruciferous Veggies: Broccoli, cauliflower, cabbage, and Brussels sprouts.
  • Other Low-Carb Favourites: Zucchini, capsicum, asparagus, and mushrooms.

Avoid: Starchy vegetables like potatoes, sweet potatoes, and corn.

4. Dairy and Alternatives

Dairy can be keto-friendly if you choose full-fat options:

  • Cheese: Hard cheeses like cheddar, Parmesan, and Swiss, as well as softer options like cream cheese.
  • Heavy Cream: Great for adding richness to coffee or recipes.
  • Greek Yoghurt: Choose unsweetened, full-fat varieties in moderation.
  • Alternatives: Unsweetened almond or coconut milk.

Limit: Milk and flavoured yoghurts due to their high sugar content.

5. Berries and Other Low-Carb Fruits

Fruits are typically high in carbs, but certain types can fit into your keto plan:

  • Berries: Strawberries, raspberries, blackberries, and blueberries (in moderation).
  • Avocado: Technically a fruit and a keto superstar.
  • Lemons and Limes: Great for flavouring water and recipes.

Avoid: High-sugar fruits like bananas, apples, and mangoes.

6. Snacks and Treats

Stay satisfied with keto-friendly snacks that won’t kick you out of ketosis:

  • Fat Bombs: Homemade snacks combining healthy fats like coconut oil and nut butter.
  • Keto Gummies: Try our Keto Gummies Complete Set to curb cravings and boost results.
  • Dark Chocolate: Look for 85% cocoa or higher.
  • Pork Rinds: A crunchy, zero-carb snack.

7. Drinks

What you drink matters as much as what you eat. Keep your beverages keto-friendly:

  • Water: Plain or sparkling. Add lemon for a twist.
  • Coffee and Tea: Unsweetened, with heavy cream or coconut oil for added fat.
  • Broth: Bone broth is rich in electrolytes and perfect for staying hydrated.

Avoid: Sugary drinks, fruit juices, and regular sodas.

Foods to Avoid

To stay in ketosis, steer clear of the following:

  • Grains: Bread, pasta, rice, and cereals.
  • Sugar: Soft drinks, candies, and baked goods.
  • Legumes: Beans, lentils, and chickpeas.
  • Starchy Veggies: Potatoes, sweet potatoes, and corn.

Final Thoughts

The beauty of the keto diet is its flexibility. With so many delicious options, you can customise meals to suit your preferences and goals. By focusing on healthy fats, moderate protein, and low-carb veggies, you’ll fuel your body effectively and enjoy the benefits of keto.

👉 Ready to start your keto journey? Check out our Keto Diet Guide for meal plans, tips, and must-have products to make the transition seamless!

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