What Foods Can You Eat On A Ketogenic Diet?

avocado egg boats with bacon. low carb high fat breakfast

Recently the ketogenic diet has become very popular. The extremely low-carb diet has been found to help treat diabetes, epilepsy, and even help with weight loss. There is even a small amount of evidence that it could possibly be beneficial for specific cancers, Alzheimer’s, and other diseases as well. Most Americans eat a lot of carbs throughout the day and may feel a bit stuck being told they can’t eat them anymore. Continue reading for a list of the foods you CAN eat on a ketogenic diet.

Meat and Poultry

They contain no carbohydrates and are very rich in minerals, such as potassium, zinc, and selenium. They also contain B vitamins. They are the highest quality form of protein. Protein is necessary to preserve muscle mass in a low-carb diet.

Low-Carb Vegetables

Vegetables contain fiber and antioxidants, which can help with your digestion and protect your body against free radicals that may cause cell damage.

Cheese

Cheese contains conjugated linoleic acid, which has been shown to aid in fat loss. It also is low-carb and high in fat which is ideal for a ketogenic diet.

Cottage Cheese and Plain Greek Yogurt

These are both high protein foods. They have some carbs but can still be included. Both of these foods have been shown to help decrease one’s appetite and help feel full for longer.

Cream and Butter

Since cream and butter have only traces of carbohydrates and are high in fat, they are a great addition to a ketogenic diet. They also may even promote fat loss.

Eggs

Being one of the most versatile and healthiest foods in the world makes eggs a necessary staple of the ketogenic diet. Eggs can help you feel full longer, have very little carbs, and about 6 grams of protein. Eating the whole egg is crucial for receiving all of its benefits.

Seafood

Fish and shellfish are great for the ketogenic diet since they are low-carb, but be aware of some shellfish that actually contain more carbs than others, like muscles and clams.

Coconut Oil

Coconut oil contains medium-chain triglycerides which are converted into ketones and are efficiently used as a fuel source for energy.

Olive Oil

Olive oil provides a great number of benefits for your heart. It contains oleic acid which is a monounsaturated fat that has been shown to lower the risks of heart disease.

Cocoa Powder and Dark Chocolate

Both cocoa powder and dark chocolate are great and delicious sources of antioxidants. Cocoa has even been called a “super fruit”.

Shirataki Noodles

These noodles are so great because they contain less than 1 gram of carbs. They are also only 5 calories per serving. They are mostly made up up water which will help you feel full longer, making it very beneficial for weight loss goals.

Avocados

Most of an avocado’s carbs are actually fiber, so it only has 2 actual carbs. Avocados contain potassium, which may make the transition into a ketogenic diet easier.

Olives

An antioxidant called oleuropein found in olives has anti-inflammatory properties, which may help your cells get less damaged.

Berries

Unlike other fruits that are very high in carbs, berries are the exception. They are low in carbs and high in fiber. They are also full of antioxidants which have been shown to help treat inflammation and reduce the risk of chronic diseases.

Nuts and Seeds

Nuts and seeds contain very little carbohydrates and are high in fat. Nuts are also high in fiber which will help you absorb fewer calories overall since they leave you feeling full for longer.

Coffee and Tea

You can have coffee and tea if they are unsweetened. They are carb-free drinks and have caffeine that should speed up your metabolism while enhancing your physical performance, mood, and alertness.

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Heather Acott, MPH

As a health and medical freelance writer for a number of online publications, Heather has lived the life of a nomad for the past 12 years, soaking up different cultures and ways of life. A California native, Heather received her undergraduate degree from UCLA and went on to study at San Jose State University to obtain a Master’s in Public Health with an emphasis on health communication. Before embarking on her current career path, she used her excellent communication skills and in depth knowledge of the healthcare industry as a grant writer for many years. Heather is a member of the American Medical Writers Association and American Public Health Association. As part of her job she interprets outcomes of medical studies, reports on annual scientific meetings and regularly interviews physicians, patient advocates and other healthcare professionals. Her areas of expertise include low-carb diets, biotechnology, metabolic disease, diabetes and When Heather is not writing or researching for her latest article, she can be found meditating, exploring whichever city she’s in and religiously following the ketogenic diet.

Different Types of Keto Diets

What all of these types of the keto diet have in common is their goal to get your body into the natural metabolic state of ketosis so you can burn fat, instead of carbs, for energy.

Standard ketogenic diet (SKD)

Consuming a high-fat, moderate-protein and low-carb diet. The percentages of your daily diet should be about 75% fat, 20% protein and 5% carbs.

High-protein ketogenic diet

Similar to the SKD, but with added protein. The ratio is about 60% fat, 35% protein and 5% carbs.

Cyclical ketogenic diet (CKD)

Involves 5-6 days of the SKD followed by 1-2 days of refeeding days where the majority of calories come from carbohydrates.

Targeted ketogenic diet (TKD)

Eating carbohydrates around the times that you exercise. Meant for people who are regularly working out at a very high-intensity or for an extended period of time.