The ketogenic diet, or ‘keto’ for short, is a low-carb, high-fat diet that has gained popularity in recent years for its weight loss and health benefits.
The diet involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. In this state, the body burns fat for energy instead of carbohydrates.
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In order to succeed on any diet, you need to make good food choices that are both healthy for your body and satisfying. Learning what types of food to focus on is essential, and consistently following your diet plan day-after-day helps you realise your results quicker.
Ultimately, it’s a balancing act between following your diet as closely as possible, but avoiding excessive deprivation, which could lead to binge eating and detrimentally impact your progress.
But what can you eat on the keto diet?
With many popular foods such as bread, pasta, and sugary snacks off the menu, it may seem like there’s nothing left to eat. However, there are plenty of delicious and satisfying foods that you can enjoy on Keto, and not eat into your diet gains.
Meat and seafood
Meat and seafood are important components of the Ketogenic diet as they are excellent sources of protein and healthy fats, which are both essential macronutrients for the body.
Protein is an essential macronutrient for the human body. It plays a critical role in many bodily functions, including muscle growth and repair, hormone production, and immune function[1].
On the keto diet, protein is especially important because it can help to offset the loss of carbohydrates and provide energy for the body[1][2]. However, it is essential to balance protein intake with fat intake to achieve and maintain ketosis.
Good sources of protein on the keto diet include meat, poultry, fish and seafood. These foods are typically low in carbohydrates and high in protein, making them ideal for the keto diet.
Some great examples of meat and seafood for the Keto diet include:
Beef: Beef is a great source of protein and healthy fats on the keto diet. Choose grass-fed beef whenever possible, as it tends to be higher in beneficial nutrients like omega-3 fatty acids and conjugated linoleic acid (CLA)
Chicken: Chicken is a versatile and affordable protein source that can be enjoyed in a variety of dishes. Choose skin-on, bone-in cuts like chicken thighs or drumsticks for a higher fat content
Salmon: Salmon is a fatty fish that is rich in omega-3 fatty acids, making it a great choice. Wild-caught salmon is generally a better option than farmed salmon, as it is less likely to contain harmful contaminants
Shrimp and prawns: Shrimp and prawns are examples of low-calorie, high-protein seafood that is also low in carbs, making it a good choice for the keto diet. Try adding shrimp or prawns to salads, stir-fries, or as a snack with a keto-friendly dip
Pork: Pork is another protein source that can be enjoyed on keto. Look for cuts like pork chops or pork belly that are higher in fat and lower in carbs
Tuna: Tuna is a lean protein source that is also rich in omega-3 fatty acids. Choose canned tuna in oil rather than water for a higher fat content
Meat and seafood are also typically low in carbohydrates, which means they can be consumed fairly liberally while on keto.
However, it is important to choose high-quality, minimally processed options and to limit intake of processed and cured meats that may contain added sugars and unhealthy fats[2].
Vegetables
Vegetables are a crucial component of a well-formulated keto diet, and provide essential nutrients, including vitamins, minerals and fibre.
Non-starchy vegetables such as leafy greens, broccoli, cauliflower, and zucchini are particularly suited for the Keto diet because they are low in carbohydrates and high in fibre[3].
Additionally, vegetables are low in calories, which makes them an ideal way to bulk up meals without consuming excess calories.
While some vegetables are higher in carbohydrates than others, many can still be included in a keto diet in moderate amounts. Examples of vegetables that are higher in carbohydrates but still keto-friendly include bell peppers, onions, and tomatoes.
>Check out our guide on keto for vegetarians.
>You can also explore our guide for vegan keto, here.
Some of the best low-carb vegetables for the keto diet include:
Leafy greens: Spinach, kale, and other leafy greens are low in carbs and high in nutrients
Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts are all keto-friendly
Asparagus: This tasty vegetable is low in carbs and high in fibre
Zucchini: This versatile vegetable can be spiralized into noodles or sliced and roasted
Avocado: Technically a fruit, avocado is high in healthy fats and low in carbs
Overall, vegetables are an important component of a healthy ketogenic diet. They provide necessary nutrients, fibre, and bulk to meals while remaining low in carbohydrates. Including a variety of vegetables in your diet can help ensure that you are getting all the necessary nutrients and fibre for optimal health on the Keto diet[1][3].
Fats and oils
On a ketogenic diet, fats and oils are an important source of energy and play a central role in achieving and maintaining a state of ketosis.
The keto diet emphasises a high intake of healthy fats such as monounsaturated and polyunsaturated fats, which are found in foods like avocados, nuts, and seeds, as well as saturated fats from sources such as coconut oil and grass-fed butter[1].
Fats and oils are important on a keto diet because they provide a stable source of energy that keeps you feeling full and satiated for longer periods of time, which can help prevent overeating and promote weight loss.
They also serve as a building block for important hormones and cellular structures in the body[3][4].
While it’s important to prioritize healthy sources of fat on a keto diet, it’s also important to be mindful of the amount consumed.
Consuming too many calories, even from healthy fats, can still lead to weight gain. It’s important to balance fat intake with protein and vegetable consumption to create a healthy, sustainable diet[4].
On keto, non-dairy fats and oils are a great way to increase fat intake while keeping carbohydrate intake low.
Some examples of non-dairy fats and oils that are suitable for a Keto diet include:
Olive oil: Olive oil is high in monounsaturated fatty acids, which have been linked to numerous health benefits
Avocado oil: Like olive oil, avocado oil is high in monounsaturated fatty acids and is also a good source of antioxidants
Coconut oil: Coconut oil is high in medium-chain triglycerides (MCTs), which are quickly absorbed by the body and converted into ketones
Nut oils: Oils made from nuts such as almonds, macadamias, and walnuts are high in healthy fats and are a good source of vitamins and minerals
Seed oils: Oils made from seeds such as flaxseeds, chia seeds, and hemp seeds are also high in healthy fats and are a good source of omega-3 fatty acids
It’s important to choose high-quality non-dairy fats and oils that are minimally processed and free of additives. These healthy fats can be used for cooking, baking, and as a dressing for salads.
Dairy and eggs
Dairy and eggs are commonly consumed on the ketogenic diet due to their high-fat and moderate protein content.
Products from dairy such as cheese, butter, and heavy cream are good sources of healthy fats and are low in carbohydrates. This makes them a great addition to any keto meal plan.
Eggs are also an excellent source of protein and healthy fats, making them a versatile and nutritious food for those following a keto diet[3][5].
It is important to choose high-quality sources of dairy and eggs, such as pasture-raised eggs and grass-fed butter, whenever possible. These options are generally higher in beneficial nutrients and healthy fats, as well as having better animal welfare standards[1].
However, some people may have an intolerance or allergy to dairy or eggs and should avoid them on a keto diet. Additionally, those following a strict vegan diet may not include dairy or eggs in their meal plan.
There are several dairy and egg options that can be included in a keto diet, including:
Eggs: Eggs are an excellent source of protein and healthy fats. They can be enjoyed boiled, fried, scrambled, or poached
Butter and ghee: Both butter and ghee are keto-friendly sources of fat that can be used for cooking or added to dishes
Heavy cream: Heavy cream is a rich and creamy dairy product that is low in carbs and high in fat. It can be used in coffee or tea, added to soups or sauces, or whipped and served with berries
Cheese: There are many types of cheese that are low in carbs and high in fat, such as cheddar, mozzarella, brie, and goat cheese. They can be enjoyed on their own, added to salads or omelettes, or used as a topping for meat or vegetables
Greek yogurt: Greek yogurt is higher in protein and lower in carbs than regular yogurt, making it a good option for a keto diet. It can be enjoyed with nuts and berries or used as a base for dips and dressings
These are just a few examples of the many dairy and egg options that can be consumed on a keto diet. It’s important to choose high-quality, whole foods and to monitor portion sizes to ensure that you stay within your daily carb limit.
Nuts and seeds
Nuts and seeds are an excellent addition to a ketogenic diet, as they are a great source of healthy fats, protein, and fibre.
They can also provide important nutrients, such as vitamin E, magnesium, and zinc. In addition, some nuts and seeds, such as almonds and chia seeds, are low in carbohydrates, making them a great snack option for those following a keto diet.
Studies have shown that including nuts and seeds in your diet can have numerous health benefits, such as reducing inflammation and improving heart health[3][6].
Some examples of nuts and seeds that can be included in a keto diet include:
Almonds: Almonds are low in carbs and high in healthy fats, protein, and fibre. They can be enjoyed as a snack, added to salads or smoothies, or used as a topping for low-carb yogurt
Macadamia nuts: Macadamia nuts are one of the best nuts for the keto diet, as they are low in carbs and high in healthy fats. They can be enjoyed as a snack, added to baked goods, or used as a topping for salads
Pecans: Pecans are another great nut option for the keto diet, as they are low in carbs and high in healthy fats. They can be enjoyed as a snack, added to trail mix, or used in baked goods
Chia seeds: Chia seeds are a good source of fibre and healthy fats, and they are low in carbs. They can be added to smoothies, used as a topping, or used as an egg substitute in baking
Flaxseeds: Flaxseeds are another great source of fibre and healthy fats, and they are low in carbs. Similarly to Chia seeds, they can be added to smoothies, used as a topping for salads or used in baking
Other nuts and seeds that can be included in a keto diet in moderation include walnuts, hazelnuts, pumpkin seeds, and sunflower seeds.
It is important to be mindful of portion sizes when consuming nuts and seeds on a keto diet, as they are generally calorie dense, which can add up quickly. A serving size is typically 35-50g, or a small handful[6][7].
Fruits
Fruits are a great source of essential nutrients such as vitamins, minerals, fibre, and antioxidants, which are essential for maintaining good health.
Eating a diet rich in fruits can help reduce the risk of chronic diseases such as heart disease, stroke, and certain types of cancer. The fibre content in fruits can also help regulate digestion and prevent constipation.
Additionally, many fruits have a low glycemic index, which means they do not cause a sharp increase in blood sugar levels, making them a good option for those with diabetes[8].
Although they have great health benefits, fruits can be a bit tricky on the ketogenic diet, as many fruits are high in natural sugars and carbohydrates. When choosing fruit on a keto diet, it’s important to focus on low-carb, high-fibre options that won’t spike blood sugar levels[3][8].
If you’re interested to learn more about which fruits have a low glycemic index, you can search this database.
Some examples of fruits that can be enjoyed on a Keto diet include:
Berries: Berries such as strawberries, raspberries, and blackberries are full of vitamins and minerals and high in fibre, making them a great option for a keto-friendly snack or dessert
Avocado: Avacados are low in carbs and high in healthy fats, making it a popular food for those on a keto diet. It can be used in a variety of recipes, from guacamole to smoothies
Tomatoes: Tomatoes are low in carbs and high in vitamins and antioxidants. They can be enjoyed raw in salads or cooked in sauces and stews. While these do contain some natural sugars and carbs, they can be consumed in moderation as part of a well-balanced keto meal plan
Coconut: Coconut is a versatile and nutritious food that is a great source of healthy fats, fibre, and many important nutrients, making it a popular choice on the Keto diet
It is important to be mindful of portion sizes and to track your daily carbohydrate intake when incorporating fruits into a keto diet.
It is best to avoid fruits that are high in sugars, like mangos and pineapple and instead consume moderate portions of high fibre fruits, like strawberries and raspberries.
Beverages
Beverages can be an important consideration for those following a ketogenic diet, as some drinks may contain high amounts of carbohydrates that can quickly add up and hinder ketosis.
It is important to choose beverages that are low in carbs and sugar, while also being mindful of the overall calorie content[3].
Water is an essential component of a healthy diet, and this is especially true for those following the keto diet. Drinking enough water is crucial for maintaining proper bodily functions, including digestion, metabolism, and circulation.
In addition, water can help you feel full and satisfied, which can prevent overeating and aid in weight loss.
On a keto diet, it’s important to stay hydrated because the body flushes out excess water and electrolytes as it burns through glycogen stores.
Drinking plenty of water and electrolyte-rich fluids like bone broth or coconut water can help prevent dehydration, headaches, and other symptoms associated with the “keto flu.”
Additionally, unsweetened tea and coffee can be enjoyed in moderation, as they are low in carbs and can provide a boost of energy.
Some other Keto-friendly beverage options include:
Sparkling water: Flavoured sparkling water or seltzer can provide a refreshing, low-calorie alternative to soda or other sugary drinks
Almond milk: Unsweetened almond milk is a low-carb alternative to dairy milk that can be used in coffee, tea, or smoothies
Coconut water: Coconut water is a natural source of electrolytes and can be a good choice for those who need to replenish their electrolyte levels while on a ketogenic diet
Bone broth: Bone broth is a nutrient-rich drink that can be made from animal bones and is high in collagen, amino acids, and minerals
It is important to avoid sugary drinks such as soft drinks (soda), fruit juice, and sweetened tea, as they can quickly spike blood sugar levels and derail ketosis.
Additionally, alcohol should be avoided on the keto diet, as it can also contain high amounts of carbs and calories.
Snacks and desserts
On a Ketogenic diet, it’s important to choose snacks and desserts that are low in carbs and high in healthy fats.
Nuts, seeds, and cheese are great options for snacks, as they provide a good source of protein and healthy fats while also being low in carbs. For desserts, you can opt for sugar-free options such as keto cheesecake, keto brownies, or berries with whipped cream.
When selecting snacks and desserts, it’s important to read labels carefully and choose options that are low in carbs and free from added sugars.
Additionally, it’s important to keep in mind that snacks and desserts should still be consumed in moderation, as consuming too many even keto-friendly treats can lead to weight gain or a stall in weight loss[3].
It is also important to be mindful about meal frequency while on keto. Every time you eat, your body secretes insulin (even non-carb foods).
While on keto, these spikes are much smaller, but still occur every time you eat a meal. In order to therefore maximise ketosis, it is better to try to avoid excessive snacking, and focus on a smaller number of high quality meals[3].
Check out our guide on meal timing and frequency on keto.
Some Keto-friendly snack and dessert options include:
Dark chocolate: Look for chocolate that is at least 70% cocoa to keep the carb count low, and reap the best health benefits
Berries: Small portions of berries such as strawberries, raspberries, and blackberries are keto-friendly
Nuts and seeds: Nuts and seeds can be eaten as a snack or added to meals for extra crunch and flavour
Keto-friendly desserts: There are many recipes for keto-friendly desserts, including cheesecake, brownies, and cookies
While traditional snacks and desserts such as chips and cookies are not keto-friendly, there are plenty of Keto-compatible options that can satisfy your sweet tooth.
If you’re in the mood for something sweet, why not take a look at our awesome keto-friendly dessert recipes?
Supplements
Supplements can be a useful addition to a ketogenic diet to help ensure that the body is getting all the necessary nutrients, particularly when following a restrictive eating plan.
Since the keto diet is very low in carbohydrates, it can be challenging to consume enough vitamins and minerals through food alone.
Taking supplements can help fill in any nutritional gaps and ensure you’re getting all the essential nutrients your body needs. Additionally, some supplements can help support ketosis, such as exogenous ketones or medium-chain triglycerides (MCT oil).
It’s important to note, however, that supplements should not be relied upon as a substitute for a balanced and varied diet[10][11].
Some supplements that may be beneficial on a keto diet include:
Electrolytes: The keto diet can cause an electrolyte imbalance due to the diuretic effect of low-carbohydrate intake. Supplementing with sodium, potassium, and magnesium can help prevent symptoms such as fatigue, cramping, and headaches
Omega-3 fatty acids: While the keto diet is high in fat, it may not provide sufficient amounts of omega-3 fatty acids, which are important for brain health and reducing inflammation. Supplementation with fish oil or algae oil can help ensure adequate intake
Vitamin D: Vitamin D is important for bone health and immune function. Supplementing with vitamin D may be beneficial, particularly for those who are not regularly exposed to sunlight
Probiotics: A healthy gut microbiome is important for overall health. Supplementing with probiotics can help maintain a healthy balance of gut bacteria
MCT oil: Medium-chain triglycerides (MCTs) are a type of fat that is easily converted into ketones, making them a popular supplement for those on a keto diet. MCT oil can be added to coffee, smoothies, or other foods to increase fat intake and promote ketosis
It is important to note that not all supplements are safe or effective, and some may interact with medications or have negative side effects. Try to consume supplements as an add-on to a healthy keto diet, and stay away from supplements that could be harmful and contain excessive caffeine.
Check out our article on dietary supplements on Keto, to keep yourself informed and optimise your health.
There are plenty of food choices on Keto
While the keto diet can feel restrictive at times, there are still plenty of foods that you can enjoy, without detrimentally impacting your diet. To be successful on the keto diet, it is important to focus on whole, nutrient-dense foods, while limiting your intake of processed and high-carb foods.
Additionally, supplements like electrolytes, MCT oil, and vitamin D can be helpful for supporting the body, and ensuring your body has everything it needs to function optimally.
Its important to have a balanced overall keto diet, that is not overly restrictive. Satisfying your sweet cravings by eating keto-friendly desserts can be a great way to stay motivated and consistent on your diet plan.
