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carbmanager.com - Keto Food Guide: What to Eat and What to Avoid - Carb Manager

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When you’re new to the Keto diet, the grocery store can feel like enemy territory, with hidden carbs everywhere just waiting to make their way into your cart and throw you out of ketosis. If you’ve read our Ultimate Guide to the Keto Diet, then you already know the basics: limit carbs, get adequate protein, eat plenty of healthy fats, and avoid processed junk.

But what does that look like in practice?

Rest assured that after a few weeks, this will all seem like second nature. But in the meantime, we’ve put together this printable Keto food list to save you hours of staring at labels on your next shopping trip. And remember -- if you do come across an item in the grocery store that you’re unsure of, we’ve got you covered. Just open the Carb Manager app on your mobile device, and use our barcode scanner to quickly determine the “Keto grade” for any food item. Note: Carb Manager recommends buying the highest quality food that you can aﬀord. Key words being “that you can aﬀord.” Local, organic produce, grass-fed and/or cage-free meats, and wild-caught seafood are ideal. But if your budget is tight, you can still succeed and thrive on Keto. Be sure to check out the “Eating Keto on a Budget” section of our Ultimate Guide to Keto for tips and suggestions. Above all, do what’s best for your own personal goals and budget.

Foods to Eat

Keto is a high fat, moderate protein, very low-carb diet, with a macros target of about 70% fat, 25% protein, and 5% carbs (70:25:5).

Examples of foods that you’ll eat in abundance on the Keto diet:

Fish and seafood

Poultry

Low-carb veggies

Low carb dairy; Cheese, plain Greek yogurt, cottage cheese etc

Avocados

Eggs

Nuts and seeds

Healthy oils

Unsweetened coﬀee and tea

Water

Examples of foods that are allowed in moderation:

Berries

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Dark chocolate and cocoa powder (90%+ cacao)

Non-glycemic sweeteners

Let’s go ahead and explore the main Keto food categories in more detail.

Meat & Eggs

The idea that Keto is an “all meat” diet is a popular misconception. While the idea that over-consuming protein will kick you out of ketosis is no longer supported by current research, Keto dieters should strive to maintain a balance between meat, vegetables, and other foods to maximize nutritional variety. Most individuals following Keto should aim to eat a fairly “normal” amount of meat, and to choose meats that are higher in fat to help with hitting your fat macro target.

Examples of Keto-friendly meat and egg options:

Beef

Chicken

Bacon

Ham

Eggs

Pork

Lamb

Poultry

Pork

Venison

Veal

Wild Game

Organ meats

Deli meats in moderation (Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey, etc.)

Cured meats in moderation (Sliced chorizo, pepperoni, salami, and soppressata)

Note: Some types of processed meats like ham, bacon, some deli meats, as well as some cured meats, may contain sugar or fillers which can pack on the carb count and render them non-Keto friendly.

Fish and Shellfish

Fatty fish and other seafood is an ideal source of both protein and fat. Note that some seafood, particularly shellfish, can contain a significant number carbs.

Examples of Keto-friendly options:

Crabmeat

Cod

Clams & Oysters (In moderation)

Halibut

Flounder

Mackerel

Lobster

Herring

Wild salmon

Shrimp

Sardines

Squid

Sole

Trout

Tuna

Cheese and Other Dairy

This category can be an excellent source of healthy fats. Be cautious about eating large amounts of dairy until you’re sure that your body can handle it; many people are sensitive and run into issues with inflammation. You’ll notice that milk is NOT included in this list, as it’s relatively high in carbs due to it’s naturally occurring sugar content, and should be consumed very sparingly.

Examples of Keto-friendly dairy options:

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Butter/ghee

Bleu cheese

Cottage cheese

Cheddar cheese

Cream cheese

Cream

Goat cheese

Feta

Gouda

Goat cheese

Mozzarella

Plain greek yogurt

Swiss cheese

Parmesan cheese

Healthy Oils

While most of your fat calories will come from elsewhere in your diet, cooking with liberal quantities of healthy oils can really help to boost your daily fat macros ratio. Healthy oils can also be used to bump up the fat content of dishes that might otherwise be lacking in that area. Asparagus sauteed in avocado oil? Salad drizzled in olive oil? Yes, please!

Examples of Keto-friendly fats and oils:

Butter, preferably from grass-fed sources

Coconut cream

Avocado oil

Coconut oil

MCT oil

Olive oil

Walnut oil

Sesame oil

Cacao butter

Ghee

Lard from pasture-raised sources

Seeds and Nuts

This category is packed with protein and healthy fats, and many options are very low carb. Use for topping salads, incorporate into recipes, or eat on their own as a healthy snack.

Examples of Keto-friendly options:

Coconut

Chia seeds

Brazil nuts

Hemp seeds

Flaxseeds

Macadamia nuts

Hazelnuts

Pumpkin seeds

Pecans

Sesame seeds

Sunflower seeds

Walnuts

Almonds

Pecans

Flours or butters made from any of these sources

Vegetables

Contrary to the version of Keto that’s often portrayed in the media, the diet (when followed properly) actually skews more toward vegetables sauteed in healthy fats than it does endless piles of bacon. Veggies prepared with a healthy oil should be the backbone of your Ketogenic diet. Although there are numerous exceptions, a good rule of thumb is to choose vegetables that grow above ground, and to avoid starchy root vegetables. Use the food database in the Carb Manager app to check net carbs for foods that you’re not familiar with.

Examples of Keto-friendly vegetable options:

carbmanager.com - Keto Food Guide: What to Eat and What to Avoid - Carb Manager

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