KETO 101: WHAT TO EAT ON KETO

NOT SURE WHAT FOODS you should eat on the keto diet?  Take the guesswork out of eating keto, and follow this simple keto diet food list!

Keto Food List:

Oils & Fats

Fat makes up the bulk of a keto diet, to the tune of 70 – 80 percent of your daily calories, so smart fats are a must. This keto food list loads you up on saturated and monounsaturated fats such as grass-fed butter, ghee, and lard, plus coconut oil, fish oil, and MCT oil.

• Avocado oil 
• Brain Octane Oil
• Cacao butter 
• Cod liver oil 
• Grass-fed butter and ghee
• Krill oil
• MCT oil
• Pastured bacon fat
• Pastured egg yolk
• Pastured lard
• Pastured marrow
• Pastured tallow
• Sunflower lecithin
• Virgin coconut oil
• Chicken fat, duck and goose fat
•  Grain-fed butter/ghee
• Olive oil
• Nut oils

Protein

• Collagen peptides 
• Colostrum
• Dark meats
• Eggs
• Fish
• Gelatin
• Offal/organ meats
• Pork
• Shellfish
• Whey protein concentrate
• Pastured chicken and turkey
• Factory-farmed eggs
• Heated whey/whey protein isolate

Vegetables

• Asparagus
• Avocado
• Bitter greens
• Bok choy
• Broccoli
• Brussels sprouts
• Cauliflower
• Cabbage
• Celery
• Chard
• Collards
• Cucumbers
• Kale
• Lettuce
• Olives
• Radish
• Spinach
•  Zucchini
• Artichokes
• Green beans
• Onion
• Pumpkin
• Sweet potato
• Tomato

Nuts, Seeds & Legumes

• Coconut
• Raw almonds
• Cashews
• Hazelnuts
• Macadamia nuts
• Pecans
• Walnuts
• Almond flour
• Coconut flour
• Tigernut flour

Dairy

• Grass-fed butter
• Grass-fed ghee
• Organic grass-fed cream

Beverages

• Bone broth
• Diluted coconut milk
• Bulletproof Coffee
• Filtered water with lemon/lime
• High-quality green tea
• Mineral water bottled in glass
• Bottled nut milks
• Herbal tea
• Yerba mate

Organic Fruits

In general, the sugar content in fruits can quickly take you out of ketosis. Coconut and avocado are the exceptions, plus antioxidant-packed fresh berries in limited quantities.

• Avocado
• Low-fructose berries
• Coconut
• Cranberries
• Lemon
• Low-carb fruits

Sweeteners

• Allulose
• Non-GMO erythritol
• Maltitol
• Monk fruit
• Sorbitol
• Stevia
• Birch xylitol.