• Rachel

What To Eat and Avoid on Keto


So how do you know what to eat on the Keto diet? We came up with a quick and easy guide which categorizes food into Keto and Non-Keto compliant to refer to if you decide to dip into the Keto Lifestyle and try it out for yourself.


Keto Vs Non-Keto Foods

Get it? Got it? Great.


Now let's drill into specifics for each category.


Keto: the main goal is to avoid carb-based foods like grains, sugars, legumes, rice, candy, soda or juice, most fruits and potatoes. The Keto Diet can help you lose weight without experiencing the hunger pangs of Low Fat diets and may accelerate these effects. Some find it simplest to base their diets mostly on whole, single-ingredient foods but effective meal-planning can really please your palate and increase the variety of meals you eat (Happy Keto, Happy Life!).


What To Eat


Meat & Fatty Fish: Red meat, steak, ham, sausage, bacon, chicken and turkey. Salmon, trout, tuna and mackerel

Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella)

Avocados: Whole avocados or guacamole

Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds

Low-carb veggies: Green veggies, asparagus, kale, broccoli, preference should be given to above ground growing vegetables which have lower carb counts than below ground root veg

Butter and cream: Look for Grass-Fed, antibiotic and hormone-free when possible

Healthy oils: Extra virgin olive oil, coconut oil and avocado oil

Herbs & Spices: Focus on unprocessed basics like salt, pepper and various healthy herbs and spices

Eggs: Pastured, Free Range & omega-3 whole eggs

What To Avoid


Any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet.


Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, donuts

Grains or starches: Wheat-based products, rice, pasta, cereal

Fruits: All fruit has fructose (a variant of sugar), consume only small portions of lower-sugar fruits such as most berries

Beans or legumes: Peas, kidney beans, lentils, chickpeas are all high in carbs

Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips are high in carbs

Low-fat "diet" products: These are highly processed and often high in carbs

Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.

Sweet Condiments: These often contain sugar and unhealthy fat

Alcohol: Most alcoholic beverages have high carb content since most are made from fruits or grains

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