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Yes and No — The Eat and Do Not Eat List for Keto | by Sarah Jenkins | Sep, 2021

Sarah Jenkins

The ketogenic diet can be confusing, as with any new way of eating. Most fats are in. Most carbs are out. However, as with any diet, there are exceptions. The keto diet reduces carbohydrate intake by replacing them with fats. This is all done to help your body reach ketosis (when it burns fat). But before you make any drastic changes to your diet, consult your doctor. Once you get the go-ahead from your doctor, you can refer to this guide to determine what foods you should store in your pantry.

Fats

Although fats are generally the most important part of a ketogenic diet, there are some things you should avoid.

Yes

  • egg yolks
  • fatty fish such as salmon, mackerel
  • ghee
  • low-carb nuts like macadamia and almond
  • MCT (medium-chain triglyceride) oil
  • nut butter
  • animal fats
  • avocado oil
  • avocados
  • butter
  • cocoa butter
  • coconut oil
  • nut oils
  • olive oil
  • seed butter

No

  • hydrogenated oils and shortenings
  • processed vegetable oils

Protein

The keto diet includes protein, but it should be 25% or less. Eating too much gets you out of ketosis. The body will use the protein to make energy and not burn fat. Focus on lean meats. Pair it with cheese or a compound butter if you are eating lean meats. It is best to choose organic, grass-fed and pasture-raised foods whenever you can.

Yes

  • bacon
  • deli meats
  • free-range poultry (dark meat)
  • cage-free eggs
  • fatty fish (mackerel, salmon, sardines)
  • grass fed beef, lamb, goat
  • low-carb nuts and nut butters
  • pork
  • organ meats (tripe, liver)
  • cheese
  • full fat fairy (avoid any sweetened kind)

No

Vegetables

It can be hard to feel satisfied on keto without grains. For success with the ketogenic diet, low-carb foods should be paired with high-fat food and moderate amounts of protein. As with most leafy vegetables, veggies that are grown above ground are safe. Vegetables that are sweeter, brightly colored, or which grow below ground have higher carb content. Note: Although ginger, garlic, and onions are high-carb vegetable, their use in cooking does not usually cause a spike in carb intake.

Yes

  • leafy greens
  • Fresh herbs
  • eggplant
  • arugula
  • asparagus
  • bok choy
  • broccoli
  • jicama
  • cabbage
  • cauliflower
  • celery
  • onion
  • cucumber
  • mushrooms
  • radishes
  • spinach
  • summer squash
  • Swiss chard
  • tomatoes
  • watercress
  • zucchini

No

  • corn
  • parsnips
  • peas
  • potatoes
  • root vegetables (carrots and beets)
  • sweet potatoes
  • winter squash (like pumpkin)

Fruit

If you follow a ketogenic lifestyle, it’s important to restrict your fruit intake. They are high in carbs, and have little to no fat. However, you can still enjoy low-carb options in moderation.

Yes

  • avocado
  • blackberries
  • blueberries (in small amounts!)
  • cranberries
  • raspberries
  • strawberries
  • coconut meat

No

  • apples
  • bananas
  • dried fruits
  • fruit juice
  • grapes
  • kiwi
  • lemons
  • melons
  • nectarines
  • oranges
  • peaches
  • pears
  • plums
  • papaya
  • tropical fruits

Grain

On a ketogenic diet, you should avoid legumes, grains, beans, and other legumes. A ketogenic diet should be very low in carbs. If you do not, your body will turn to carbohydrates instead of fat for energy. You can find low-carb, whole food substitutes that you can use instead.

Yes

  • almond flour
  • cauliflower pizza crust
  • coconut flour
  • collard green wraps
  • riced cauliflower

No

  • beans
  • bread
  • pasta
  • lentils
  • peas
  • wheat flour

To make things easier there’s a tailored keto meal plan to help you lose weight and feel great!


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