Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.

4K Shares

So you’ve decided to try the ketogenic diet.

Now what? What can you eat on keto?

This list of ketogenic diet foods includes everything you can eat for keto success.

Keto can be tricky to stick to for beginners because it’s easy to miss the carb-heavy foods you used to eat, but once you learn which new foods help you stay keto and make you feel your best, it’s simple and tasty to maintain.

So let’s start with all the delicious whole foods you can eat.

How To Use This Keto Food List

You don’t have to memorize this entire food list; just bookmark this page so you can easily refer back to it when you’re unsure of whether a food falls under the low-carb, high-fat category.

In just a few short weeks, you’ll have this information down pat and won’t need to keep checking it.

Remember: The easiest thing you can do to be healthy is to eat real food. 

Follow these tips whenever you’re shopping for keto foods:

  • Buy food that grows, such as grass-fed beef, organic berries, leafy greens, and low carb nuts.
  • Stick to the outside ring of the grocery store, or the perimeter, so you avoid all the junk sitting in boxes on shelves in the middle of the store.
  • If you do decide to buy prepackaged keto foods, look past the health claims and find options with a maximum of two to six real ingredients you recognize.
  • Check both the nutrition label and ingredients to make sure there aren’t any sneaky carbs, sugars, or fake ingredients that may mess up your hard work and compromise your health.

With these tips and a few changes in your shopping choices, you’ll be well on your way to a successful keto diet.

Keto Diet Food List - Fats

Keto Diet Foods: Fats

Healthy fats are essential on the ketogenic diet. To keep your body in a state of ketosis — breaking down fat instead of carbs or protein for fuel, you have to eat enough fat.

But the quality of your fat matters the most. You want a high-quality ketogenic diet, which means quality fat.

Fat is satiating and it tastes great — just make sure you eat the right kind.

There are four categories of fat allowed on the Keto diet:

  • Saturated fats
  • Monounsaturated fats (MUFAs)
  • Polyunsaturated fats (PUFAs), which includes omega 3
  • Only naturally-occurring trans fats

Keep in mind that you want a good balance of omega-3s and omega-6s to support overall health, including proper nerve and brain function, and reduce the risk for heart disease, Alzheimer’s disease and type 2 diabetes.

Although omega-6 is essential, too much is inflammatory, so avoid sources of high omega-6, such as peanuts and vegetable oils like corn oil or sunflower oil.

Focus mostly on omega-3s from fish like trout, salmon, tuna and mackerel or take a high-quality fish oil supplement.

Also, be mindful of nuts and seeds because they do contain some carbs, especially pistachios and almonds.

Make sure all your fat is coming from nutrient-dense foods, such as fatty cuts of meat. Perfect Keto founder Dr. Anthony Gustin (@dranthonygustin) loves and recommends grass-fed beef. Follow him for more keto inspo:

🥩🥩🥩🥩🥩🥩

A post shared by Anthony Gustin DC, MS (@dranthonygustin) on

Below is a food list of two important types of fat on keto:

Fats and Oils

The quality of your dietary fat on keto makes a huge difference in the results you’ll see.

If you’re taking a dirty approach to your new low-carb diet and let hot dogs and preservative-packed cheeses become your go-to staples, you’ll quickly see the opposite health effects (think: no weight loss, possible weight gain, and higher than necessary cholesterol levels).

That’s why it’s essential to learn which sources of fat are really considered healthy and safe to eat on keto.

We covered this in great detail in this guide so be sure to check that resource when you’re done here.

The first type of healthy fat to start including in your keto diet is saturated fat.

Saturated fat has been studied and shown to improve HDL and LDL cholesterol levels — both the good and bad cholesterol markers — and it can also fortify bone density and support your immune system and hormones[*].

Saturated fats include:

  • Grass-fed and organic red meats
  • High fat dairy like ghee, grass-fed butter, and heavy cream
  • Lard, tallow, and eggs

These are all animal based saturated fats.

However, there are also plant-based options such as coconut oil and MCT oil which can give you the healthy dose of saturated fats you need to stay healthy.

You shouldn’t just stop at saturated fats.

Branching out with healthy unsaturated fats, both monounsaturated fatty acids and polyunsaturated fatty acids, can also help you achieve your ketosis goals.

Don’t let the long, scientific names overwhelm you; these fats are simply ones that remain a liquid at room temperature as opposed to being solid like saturated fats.

Monounsaturated fats have been shown to improve insulin resistance and cholesterol, as well as reduce abdominal fat and your risk for heart disease[*].

The best sources of monounsaturated fats include:

  • Virgin olive oil, avocado oil, and macadamia nut oil (eating avocados and olives also helps you reap these healthy fats)
  • Certain nuts and seeds

Polyunsaturated fats are also found in similar sources like:

  • Nuts and seeds such as walnuts, flaxseeds, chia seeds, sunflower, and pumpkin seeds
  • Flaxseed oil, sesame oil, fish oil, avocado oil, and krill oil
  • Fatty fish like trout, mackerel, salmon, and tuna

Check out the chart for a visual of the healthy fats and oils to focus on when following a ketogenic diet.

Keto Diet Foods Fats

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Butter or ghee1 tablespoon (14.2g)1020.12g11.5g0g0g0g
Lard/Dripping1 tablespoon (12.8g)1150g12.8g0g0g0g
Mayonnaise1 tablespoon (13.8g)940.13g10.33g0.08g0g0.08g
Coconut Oil1 tablespoon (13.6g)1210g13.47g0g0g0g
Coconut butter1 tablespoon (16g)1051g10.5g4g2.5g1.5g
Flaxseed oil1 tablespoon (13.6g)1200.01g13.6g0g0g0g
Olive oil1 tablespoon (13.5g)1190g13.5g0g0g0g
Sesame seed oil1 tablespoon (13.6g)1200g13.6g0g0g0g
MCT oil1 tablespoon/15 mL1300g14g0g0g0g
MCT powder1 scoop (10g)700.5g7g1g1g0g
Walnut oil1 tablespoon (13.6g)1200g13.60g0g0g

You’ll also need to learn which dietary fats you’ll want to avoid.

Fats and Oils To Avoid

Just because you’re following a high-fat ketogenic diet doesn’t mean you should indulge in every fat you come across. All fats are not created equal.

Steer clear of these unhealthy fats:

#1: Hydrogenated and partially hydrogenated oils. These trans fats are found in packaged foods. They increase inflammation and your risk of developing heart disease, cancer, and high cholesterol.

If you’re relying on packaged foods to get you through keto, check the label and ditch any foods with these.

#2: Highly processed vegetable oils. Corn oil, peanut oil, canola oil, soybean oil, sunflower, and grapeseed oil are all fats that sound healthier than they actually are.

As you can learn in this podcast episode, these veggie oils are detrimental to your health and could be to blame for your keto plateau, because they:

  1. Are usually made with genetically modified seeds that are potential allergens.
  2. Are cooked well above their smoke point, which makes the oils go rancid. This puts you at risk of developing certain cancers, obesity, and depression.
  3. Leave fatty deposits in your body which can lead to heart attacks and premature death.
  4. Contain higher amounts of omega 6 fatty acids and contribute to chronic inflammation in your body.

These oils should be removed entirely from your diet, not just eaten in moderation.

To learn more about why that is, listen to this podcast episode or check out this guide.

Nuts and Seeds

Another easy and satisfying way to sneak more healthy fats into your diet is to reach for raw nuts and seeds.

As mentioned in this guide, these nutritional powerhouses are loaded with essential nutrients like magnesium, selenium, and manganese.

Nuts and seeds can improve your brain health, fortify your immune system, and aid with digestion and blood sugar management.

They’re also high in healthy fats, have a moderate amount of protein, and are generally low-carb, depending on the type you choose.

Nuts are also easy to transport and portable, making them one of the best snacks to grab on the go when following a keto diet.

However, before you run out and stock up enough nuts to last you through winter, you should know some nuts are better for you than others.

In keto, this means they have more fat and less carbs.

The top five keto nuts include:

  1. Macadamia nuts
  2. Pecans
  3. Brazil nuts
  4. Walnuts
  5. Hazelnuts

Pine nuts, almonds, cashews, and pistachios also make the cut.

But since they have a bit more carbs than the top five, they should be consumed in moderation so you don’t accidentally tip over your carb count for the day.

Consuming any of these nuts as nut butter is a convenient way to get a spoonful of nutrition during snack time. But you’ll want to practice portion control here too because the serving size is so small (about two tablespoons).

The following raw seeds and seed butters should also be included alongside those healthy nuts since they boast similar health benefits and macronutrient breakdowns:

  1. Pumpkin seeds
  2. Sesame seeds
  3. Sunflower seeds and sunflower seed butter
  4. Tahini (sesame seed paste)
  5. Chia seeds
  6. Flaxseeds

Keep in mind, whether you’re reaching for nuts or seeds, many roasted varieties and flavored options come with added sugars and unhealthy vegetable oils.

Steer clear of these and you’ll reap the health benefits without putting your health at risk.

keto diet foods nuts and seeds

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Almonds23 nuts (28g)1646g14g6g3.5g2.5
Almond butter (w/o salt)1 tablespoon (16g)983.5g9g3g1.51.5
Almond meal/flour1/4 cup (25g)1506g11g6g3g3g
Brazil nuts5 nuts (25g)1653.5g17g3g2g1g
Cashews1/4 cup (28g)1504g12g10g1g9g
Cashew butter (w/o salt)1 tablespoon (16g)943g8g4.5g0.5g4g
Coconut (shredded unsweetened)1/4 cup (20g)711g7g3g2g1g
Macadamias6 kernels (14g)1021g11g2g.2g0.8g
Macadamia butter1 tablespoon (14g)972g10g2g1g1g
Hazelnuts12 nuts (17g)1062.5g10g3g1.5g1.5g
Pecans10 halves (14g)981.3g10g2g1.5g0.5g
Pili nuts1/4 cup (30g)2103g24g1g1g0g
Pine nuts2 tablespoons (20g)1482.7g14g2g1.3g0.7g
Pistachios25 nuts (17.5g)983.5g8g5g2g3g
Pumpkin seeds (hulled)1/4 cup (30g)1809g14g4g3g1g
Sesame seeds2 tablespoons (18g)1033.2g9g4g2g2g
Sunflower seeds (hulled)1/4 cup (30g)1606g15g6g3g3g
Sunflower seed butter1 tablespoon (16g)992.8g9g4g1g3g
Tahini (sesame paste)1 tablespoon (15g)892.6g8g3g1g2g
Walnuts7 halves (14g)932g9g2g1g1g

Nuts and Seeds to Avoid

Wondering why peanuts and peanut butter didn’t make the list?

Most of us have grown up eating and snacking on peanut butter.

But many people don’t realize peanut butter is not actually made with nuts; peanuts are technically a legume, which is in the same family as peas, soybeans, and lentils.

While the macro breakdown and monounsaturated fat amount of a serving of peanuts may be similar to other nuts, that’s where their healthy comparison stops.

Peanut butter and peanuts are:

  1. Packed with unnecessary added sugars
  2. Loaded with hydrogenated oils (essentially harmful trans fats)
  3. Low in fat and filled with junk as a replacement
  4. Hard to digest
  5. Covered in pesticides
  6. High in oxalates (which prevent proper nutrient absorption and can lead to kidney stones)
  7. High in inflammatory omega-6 fatty acids

Rather than getting a dose of fat from this unhealthy nut imposter, try one of these low carb nut butters instead.

  • Peanuts
  • Peanut butter
  • Any type of nuts roasted in vegetable oil

For more information on acceptable fats, check out Good Fats vs Bad Fats on the Ketogenic Diet

Keto Diet Foods: Dairy

Most dairy falls into both the “fat” and “protein” category — that’s why dairy its own section.

Most dairy products get the green light on keto if you’re not lactose intolerant. Just opt for the full-fat version and preferably organic and raw, if possible.

Remember, fat is fuel, and the reason we would eat dairy is for the high-quality fat and protein. Don’t be fooled by the deceiving marketing claims that low-fat yogurt with added sugar is healthy.

Dairy Products

Dairy isn’t an essential component of a ketogenic diet.

So if you find dairy bloats your stomach or causes you to break out, you can safely omit it without ruining your ketosis efforts.

However, you may notice that your lactose intolerance comes from the sugar found in milk. So once it’s removed, your issues may also disappear and you can add dairy back in your diet if you choose to.

For those with dairy sensitivities:

  • Find hard and long-aged dairy
  • Use ghee, a butter alternative without the irritating milk solids
  • Get checked for a casein sensitivity to rule out the other common irritant found in dairy

Readers who are self-proclaimed cheese lovers can enjoy these dairy options:

  1. Unflavored greek yogurt, fermented yogurt, and kefir
  2. Hard cheeses like blue cheese, gouda, and parmesan
  3. Semi-hard cheese such as colby, provolone, and swiss cheese
  4. Softer cheeses like mozzarella, brie, muenster, and monterey jack
  5. Cream cheese, mascarpone, creme fraiche, and cottage cheese, which are also okay on a high-fat diet

Just be mindful of portions since dairy is calorically dense (aka high in calories) if you’re trying to create a calorie deficit to lose weight.

keto diet foods dairy

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Blue cheese1 oz. (28g)1006g8g0.7g0g0.7g
Brie1 oz. (28g)956g8g0.1g0g0.1g
Cheddar or colby1 oz. (28g)1156.5g9.5g1g0g1g
Cream cheese2 tablespoons (29g)1002g10g1.6g0g0.6g
Feta1 oz. (28g)754g6g1g0g1g
Goat cheese (soft)1 oz. (28g)755g6g0g0g0g
Gouda1 oz. (28g)1007g8g0.6g0g0.6g
Mozzarella (whole milk)1 oz. (28g)856.3g6.3g0.6g0g0.6g
Parmesan1 oz. (28g)11110g7.3g1g0g1g
Swiss1 oz. (28g)1117.6g9g0.4g0g0.4g
Cottage cheese (2% fat)1/2 cup (113g)9212g2.5g5g0g5g
Cottage cheese (creamed)1/2 cup (105g)10311.7g4.5g3.5g0g3.5g
Ricotta (whole milk)1/2 cup (124g21614g16g4g0g4g
Sour cream1 tablespoon (12g)240.3g2.3g0.6g0g0.6g
Yogurt (plain unsweetened/whole milk)4 oz. (113g)694g3.7g5.30g5.3
Heavy whipping cream or double cream (fluid)1 tablespoon (15g)510.4g5.4g0.4g0g0.4g
Heavy whipping cream or double cream (whipped)1/2 cup (60g)2041.7g22g1.6g0g1.6g

Dairy To Avoid

Similar to healthy vs unhealthy fats, these dairy items are packed with the wrong ingredients and are not a good idea if you’re trying to reach and maintain ketosis.

To reach your goals, avoid these three dairy products on keto:

#1: Low fat, reduced fat, and fat free milk

Once the fat has been removed in milk, sugar is added to fill in the gaps and make the milk taste better. It’s this added sugar that will prevent you from reaching ketosis.

Whole milk isn’t any better at 12.8g of carbs per glass so you’re better off enjoying low carb cheese over a glass of milk.

#2: Half and half

Don’t go for this half milk/half cream mixture either. You’re still getting a dose of sugar and less fat, two things that won’t help you on keto.

Reach for heavy whipping cream and you won’t have any carbs or sugar to contend with.

#3: Evaporated and condensed milk

Before adding these canned milk options to your next recipe, you should know these are basically a cooked down version of milk syrup, which you now know is sugar water in disguise.

Fortunately, you can easily replace this high carb cooking staple with unsweetened, full-fat, canned coconut milk. You’ll have the same consistency in your recipe without the added carbs.

Plus, since it’s made from coconuts, you also get the healthy saturated fats that come with those, something you can’t say for the other canned milk options.

To learn more about these banned items and other acceptable dairy options, check out this in-depth guide: The Secret to Keto Dairy (And How Keto Can Help Lactose Intolerance)

For more information on acceptable dairy, check out The Secret to Keto Dairy (And How Keto Can Help Lactose Intolerance)

Keto Diet Foods Proteins

Keto Diet Foods: Proteins

Protein is a vital component of any diet. Protein fuels your body with essential amino acids, helps regulate organs and builds muscle and connective tissue. 

Ideally, you should consume 0.8 grams of  protein per pound of lean body mass. This will prevent muscle loss. Click here to learn how to calculate your lean body mass.

Worried that 0.8 grams per pound of lean body mass is too much protein on keto?

The truth is that on a keto diet, you can eat a lot more protein than the standard 10-15% of total calories (that some other sources promote) without being kicked out of ketosis.

Too much protein won’t raise your blood glucose and decrease your ketone levels. That’s just a myth.

See, your body has a metabolic process named gluconeogenesis (GNG), which is often misunderstood. Some sources claim that eating too much protein will activate GNG and elevate your blood sugar, but here’s the truth:

GNG is in charge of making glucose from non-carb sources, including protein, lactate, and glycerol. This is a normal process crucial for:

  • Fueling the few tissues that can’t use ketones, such as part of your brain, red blood cells, and testicles
  • Maintaining proper blood glucose levels
  • Building glycogen

Without gluconeogenesis, ketosis wouldn’t be possible. Ketones are an excellent fuel source, but since they can’t fuel 100% of your tissues, GNG steps in to fuel the rest.

In addition, the rate of gluconeogenesis tends to be stable and undisturbed regardless of how many resources (amino acids) are available. It’s simply not that easy to amp up the GNG rate by eating more protein.

Watch this video to learn why you shouldn’t limit protein on the keto diet:

Keto Diet Foods Proteins

As with fats, make sure these calories come from healthy sources:

  •  Choose the highest-quality meat and eggs you can afford
  • Pick grass-fed, organic, and pasture-raised options whenever possible.
  • When it comes to cut, select a fattier cut whenever possible.

Here are the best protein to eat on keto:

  • Beef, preferably fattier cuts like steak, veal, roast, and ground beef
  • Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
  • Pork, including pork loin, tenderloin, chops, ham, bacon and ground
  • Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
  • Shellfish, including oysters, clams, crab, mussels and lobster
  • Organ meats, including heart, liver, tongue, kidney and offal
  • Eggs, including deviled, fried, scrambled and boiled — use the whole egg
  • Lamb meat
  • Goat meat

When choosing your meats and seafood, it’s important to consider the source.

While it can be tempting to find conventionally raised meat on sale, you’ll be doing your health a huge disservice.

See, conventional meats are jacked up with hormones to make the animals grow bigger and faster so they’ll be more profitable in the end.

But these hormones — such as the stress one cortisol — don’t just disappear when your meat is cooked.

These are transferred to your system and can wreak havoc on your body when you eat them.

To avoid this, it pays to spend the extra cash on grass-fed meats and organic options.

Keep an eye on your sale ad and stock up when prices go down. You’ll find that your costs to switch from conventional to grass-fed aren’t really that high.

This same advice should be used for seafood too.

Look for wild-caught fish sourced from companies practicing and promoting sustainability.

In both cases, you’ll notice a much better difference in the taste and you’ll ensure that you’re not exposed to chemicals, hormones, or dyes used to make farm-raised fish like salmon look more appetizing.

To learn more about the benefits of eating grass-fed meat, check out this guide.

There are a few more proteins you should also steer clear of when following a high-fat diet like keto.

Proteins to Avoid

To really excel at keto, it’s not just about adding more fat to your diet; it’s also about removing the junk.

Many meats contain additives, artificial ingredients, and unnecessary sugars so they’ll need to be eliminated to improve your health and chances of succeeding with a ketogenic diet.

They include processed and cured meats like pepperoni, salami, hot dogs, and certain jerky.

For more information about protein on keto, check out Is Too Much Protein Bad for Ketosis?

Keto Diet Foods Carbohydrates

Keto Diet Foods: Carbohydrates

When following a ketogenic diet, you want to get the majority of your carbohydrates from vegetables such as leafy greens, asparagus, broccoli, cauliflower and most other vegetables that grow above ground. Avoid starchy vegetables like potatoes, corn and parsnips.

The rest of your carbohydrate intake should come from the carbs in nuts and seeds, the small amount in dairy and on occasion, from fruits like berries.

Keto Diet Foods Carbohydrates

Raw Vegetables

Vegetables are surprisingly confusing for many people new to the ketogenic diet.

This could come from the fact that most of us were taught to eat our vegetables growing up to become strong and healthy.

Unfortunately, not all vegetables are good for you on keto.

Ones that grow below the ground, such as carrots, potatoes, sweet potatoes, turnips, and parsnips, are considered high-starch, high-carb vegetables.

A side dish of one of these root veggies could be well over your carb limit for the day.

Better options include eating vegetables that grow above the ground, such as:

  • Spinach
  • Bell peppers
  • Lettuce
  • Bok choy
  • Collard greens
  • Arugula
  • Zucchini
  • Cauliflower
  • Green and white cabbage
  • Cucumbers
  • Brussel sprouts
  • Eggplant
  • Okra
  • Celery
  • Asparagus

Keep in mind, these veggies still contain carbs so you’ll need to pay attention to your serving size. But they also pack a decent amount of fiber to make their net carbs low enough for ketosis.

Get a feel for serving sizes and their macronutrient breakdown by checking out the chart below.

While you don’t need to memorize this entire list, it can help you plan around your carb macro quickly:

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Alfalfa sprouts1/2 cup (43g)151.5g0g2g1g1g
Artichoke hearts, marinated4 pieces (64g)600g6g4g2g2g
Artichoke hearts, canned1 heart (16g)150g1.5g1g0.5g0.5g
Arugula1 cup (20g)50.5g0g0.5g0g0.5g
Beans, green, snap, string, wax1/2 cup (50g)161g0g3.5g1.5g2g
Bok choy (pak choi)1 cup (70g)91g0g1.5g1g0.5g
Boston/bibb lettuce1 cup (55g)71g0g1g1g0g
Broccoli florets1/2 cup (36g)101g0g2g1g1g
Cabbage, green, red, savoy1/2 cup (60g80.40g2g.9g1.1g
Cauliflower florets1/2 cup (54g)131g0g3g1g2g
Celery1 stalk (40g)60g0g1g0.5g0.5g
Chicory greens1/230g0g1g0.5g0.5g
Chinese cabbage (pak-choi)1/2 cup, shredded (35g)50.5g0g1g0.5g0.5g
Chives1 tablespoon (3g)10.1g0g0.1g0.1g0g
Cucumber (with peel)1/2 cup, sliced (52g)80.3g0g2g0.3g1.7g
Daikon radish1/2 cup (58g)90.4g0g2g1g1g
Endive1/2 cup (25g)40.3g0g1g1g0g
Escarole1/2 cup (75g)141g0g2.3g2g0.3g
Fennel, bulb1/2 cup (44g)130.5g0g3g1g2g
Greens, mixed1 cup (36g)50.5g0g1g0.5g0.5g
Iceberg lettuce1 cup (72g)100.7g0g2g1g1g
Jicama1/2 cup (60g)230.5g0g5g3g2g
Loose-leaf lettuce1 cup (57g)80.5g0g3g1g2g
Mung bean sprouts1/2 cup (52g)161.5g0g3g1g2g
Mushrooms, button, fresh1/2 cup (35g)81g0g1g0.3g0.7g
Olives, black5 (19g)300g3g1g0g1g
Olives, green5 (14g)200g2g0.5g0.4g0.1g
Onion2 tablespoons, chopped (20g)80.2g0g2g0.5g1.5g
Parsley1 tablespoon (4g)10.1g0g0.2g0.1g0.1g
Peppers, green bell1/2 cup (75g)151g0g3.5g1.5g2g
Peppers, red bell1/2 cup (75g)231g0g4.5g1.5g3g
Radicchio1/2 cup (20g)50.3g0g1g0.2g0.8g
Radishes6 (12g)20g0g0.4g0.2g0.2g
Romaine lettuce1 cup (47g)80.5g0g1.5g1g0.5g
Scallion/green onion1/4 cup (25g)80.5g0g2g1g1g
Spinach1 cup (30g)71g0g1g0.7g0.3g
Tomato1 small (90g)161g0g3.5g1g2.5g
Tomato1 medium (123g)221g0.25g5g1.5g3.5g
Tomato, cherry5 (85g)151g0.2g3.3g1g2.3g
Watercress1/2 cup (17g)20.4g0g0.2g0.1g0.1g

Consuming a wide variety of plants and vegetables ensures you’re getting all the micronutrients you need so you don’t become deficient in any one category.

Feel free to eat these veggies raw or spend the extra time cooking them in new keto recipes.

Cooking makes veggies a bit easier on your digestive tract and doesn’t take much time at all. You’ll also enhance the flavor and nutritional profile too, as you’ll learn next.

Cooked Vegetables

Cooking your vegetables can help your health in many ways.

For one, leafy varieties like spinach and bok choy shrink a large amount into a tiny portion to deliver a monster dose of nutrition in each tasty bite.

This also means you don’t have to chew hundreds of times like you would a salad made of raw spinach.

I’m all about extra nutrition with less effort.

Plus, steaming veggies like spinach and bok choy takes less than a few minutes.

Cooking also gives you the chance to add fat and flavor to your veggies.

A little coconut oil or avocado oil, plus some pink Himalayan salt and pepper, can radically transform a tasteless raw veggie into something more crave-worthy.

On top of that, cooking helps break down the veggies for your body so their nutrients are more bioavailable. You’ll be able to readily use them without forcing your digestion to do all the heavy lifting[*].

This makes certain veggies easier to digest than in their raw form.

In the end, it’s smart to enjoy vegetables both ways.

During the summer, you may want a nice cold salad with spinach while in the winter sauteed spinach with garlic and olive oil may sound better.

You may also find that your digestive system needs a break from raw veggies so roasted or lightly steamed options will do your body good.

Figure out what works best for you and don’t be afraid to include these cooked low carb vegetables in your weekly keto meal plans — you won’t regret it:

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Artichoke1/2 medium (60g)321.7g0g7g3.5g3.5g
Asparagus6 spears (90g)202g0g4g2g2g
Bamboo shoots, canned, sliced1/2 cup (66g)121g0g2g1g1g
Beans, green, wax, string, snap1/2 cup (63g)221g0g5g2g3g
Beet greens1/2 cup (72g192g0g4g2g2g
Bok choy (pak choi)1/2 cup (85g)101.3g0g1.5g1g0.5g
Broccoflower1/2 cup (34g)101g0g2g1g1g
Broccoli1/2 cup (78g)272g0g5.5g2.5g3g
Broccoli rabe1/2 cup (85g)283.3g0.5g2.7g2.4g0.3g
Brussels sprouts1/4 cup (40g)141g0g3g1g2g
Cabbage, green1/2 cup (75g)171g0g4g1.5g2.5g
Cabbage, red1/2 cup (75g)221g0g5g2g3g
Cabbage, savoy1/2 cup (73g)171.3g0g4g2g2g
Cardoon1/2 cup (80g)180.5g0g4g1.5g2.5g
Cauliflower1/2 cup (62g)141g0.3g2.5g1.5g1g
Celery1/2 cup (75g)140.5g0g3g1.2g1.8g
Chard, swiss1/2 cup (88g)182g0g3.5g2g1.5g
Chayote1/2 cup (80g)190.5g0.4g4g2g2g
Collard greens1/2 cup (95g)312.5g1g5.5g4g1.5g
Dandelion greens1/2 cup (53g)171g0.3g3.5g1.5g2g
Eggplant1/2 cup (50g)171g0g4g1g3g
Escarole1/2 cup (75g)141g0g2.3g2.1g0.1g
Fennel, bulb1/2 cup (44g)130.5g0g3g1.5g1.5g
Hearts of palm1 heart (33g)91g0.2g1.5g1g0.5g
Kale1/2 cup (65g)181g0g4g1.5g2.5g
Kohlrabi1/4 cup (41g)121g0g3g0.5g2.5g
Leeks1/2 cup (52g)160.5g0g4g0.5g3.5g
Mushrooms, button1/4 cup (39g)111g0g2g1g1g
Mushrooms, shiitake1/4 cup (36g)200.5g0g5g1g4g
Mustard greens1/2 cup (70g)182g0.3g3g1.5g1.5g
Nopales (cactus pads)1/2 cup (75g)111g0g2.5g1.5g1g
Okra1/2 cup (80g)181.5g0g3.5g2g1.5g
Onion, yellow; sauteed1/4 cup (22g)290g2.5g2g0.5g1.5g
Peppers, green bell; chopped1/4 cup (29g)370g3.5g1g0.5g0.5g
Peppers, red bell; chopped1/4 cup (27g)350.3g3.5g2g0.5g1.5g
Pumpkin1/4 cup (61g)120.5g0g3g1g2g
Sauerkraut1/2 cup; drained (71g)130.7g0g3g2g1g
Shallots2 tablespoons (20g)140.5g0g3.5g0.5g3g
Spaghetti squash1/2 cup (78g)210.5g0g5g1g4g
Spinach1/2 cup (90g)213g0g3g2g1g
Summer squash1/2 cup (90g)211g0.4g3.5g1g2.5g
Tomato1/4 cup (60g)110.5g0g2.5g0.5g2g
Turnips (white), mashed1/2 cup (115g)251g0g6g2.5g3.5g
Zucchini1/2 cup (90g)141g0.3g2.5g1g1.5g

Check out the Best Vegetables to Eat on a Keto Diet for more information when it comes to eating your veggies.

Fruit

Many new keto dieters are surprised to learn fruits and fruit juices contain so many grams of carbs and sugar they can easily kick you out of ketosis or prevent you from reaching it.

Bananas and apples, two of the most popular fruits in the United States, contain 24g and 20g of net carbs respectively[*].

That’s about your entire carb count for the day in just one fruit.

As we discussed in this guide, even though the sugar in fruit comes from a natural source, it still produces the same rewarding signal in your brain that eating candy and other high-carb foods triggers.

This signal causes an increase in your blood sugar and raises insulin as a response to the message, two things you don’t want. This then leads to an energy roller coaster and more cravings for sweet goodies.

If your body can’t use the sugar from the fruit you eat right away, it gets stored as fat.

So while you can enjoy some fruit on a high-fat ketogenic diet, it should be limited and eaten in very small amounts (besides avocados, which can be enjoyed frequently).

When you do eat fruits, choose lower-sugar options like these and keep your portions in check:

  • Berries like strawberries, raspberries, blueberries, cranberries, and blackberries
  • Certain melons
  • Cherries
FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Avocado, Hass (Florida)1/2 fruit (152g)1823.5g15g12g8.5g3.5g
Blackberries, fresh1/4 cup (36g)150.5g0.2g3.5g2g4g
Blackberries, frozen1/4 cup (38g)240.5g0.2g6g2g4g
Blueberries, frozen1/4 cup (39g)200.2g0.3g5g1g4g
Cherries, sour, fresh, w/o pit1/4 cup (39g)190.4g0.1g5g1g4g
Cherries, sweet, fresh, w/o pit1/4 cup (39g)240.4g0.1g6g1g5g
Cranberries, raw, chopped1/4 cup (28g)130.1g0g3g1g2g
Currants, fresh, red and white1/4 cup (28g)160.4g0.1g4g1g3g
Gooseberries, raw1/4 cup (38g)160.3g0.2g4g1.5g2.5g
Loganberries, frozen1/4 cup (37g)200.6g0.1g5g2g3g
Melon, cantaloupe, balls1/4 cup (44g)150.4g0.1g3.5g0.5g3g
Melon, honeydew, balls1/4 cup (44g)160.2g0.1g4g0.5g3.5g
Melon, balls, frozen1/4 cup (43g)140.4g0.1g3.5g0.5g3g
Raspberries, fresh1/4 cup (31g)160.4g0.2g4g0.5g3.5g
Raspberries, frozen1/4 cup (35g)180.4g0.2g4g2g2g
Strawberries, fresh, sliced1/4 cup (42g)130.3g0.2g3g1g2g
Strawberries, frozen1/4 cup (37g)130.2g0g3.5g1g2.5g
Strawberry, fresh1 large (18g)60.1g0.1g1.5g0.5g1g

Carbohydrates To Avoid

On top of avoiding starchy vegetables and fruits triple packed with sugar, you should also eliminate carbs such as:

  • Grains: All wheat (bread, pasta, cereal, etc.), oats, rice, quinoa, barley
  • Processed foods
  • Beans and legumes
  • Sweets, candies, and most prepackaged or commercially baked desserts

These foods are notorious for spiking blood sugar levels so you start craving more sugar for energy and become even more tired after a meal than before.

And don’t let the clever marketing fool you.

Whole grain options, like whole wheat bread or pasta for example, don’t raise your blood sugar as much as regular pasta — the difference is around 1 point — yet they still keep your glucose levels just as elevated.

Beans can have a similar effect despite being a vegetable instead of a flour-based mixture like pasta or bread.

Depending on the variety, a single serving of beans can range from 25g of net carbs all the way up to 46g!

So unless you plan on having a fraction of that serving, you’ll end up ruining your entire carb budget and steady blood sugar levels with just one side of beans.

The safest thing to do is to eliminate these foods so you can get your carb intake within a range for ketosis.

Now that we’ve covered the important food groups, it’s time to move on to keto-friendly drink options.

For more information about carbs on keto, check out Carbs on Keto: How to Time Your Carbs To Stay in Ketosis.

Keto Drinks 

While juice and soda may be off the menu, there are other beverages you can sip on when following a ketogenic diet other than plain water.

You can even enjoy a few alcoholic drinks that are sugar-free or have low to zero carbs. Just make sure you don’t overdo it and remember what your goals are before going overboard.

For a more detailed guide on keto alcohol, check this article on Keto Diet Alcohol Rules.

Non-Alcoholic Keto Drinks

Instead of starting your day with sugar-filled fruit juices, add a few fresh pieces of low-sugar fruit or cucumbers to your water to give it more flavor.

Adding a squirt or two of lemon or lime will also create a better tasting low-carb drink that trumps plain water.

You can also sip on grass-fed collagen or bone broth to give your gut and immunity a boost.

Unsweetened plant-based milks like almond and hemp milk also come in handy when you need milk but want to avoid sugar.

Here’s how these drinks compare:

keto diet foods non alcoholic drinks

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Broth/bouillon (not low sodium; no added sugar)1 cup (235g)276.250g0.790g0.79
Club soda1 can (474g)00g0g0g0g0g
Caffeinated or decaffeinated coffee1 cup (237g)20.54g0.05g0g0g0g
Caffeinated or decaffeinated tea1 cup (245g)20.54g0g0g0g0g
Lemon juice (2.5g) and lime juice (2.9g)1 lemon or lime (48g)110.17g0.12g3.31g0.1g3;21g
Unsweetened almond milk1 cup (262g)391.55g2.88g1.52g0g0g
Unsweetened hemp milk1 cup (236g)502g4g1g0g1g

Alcohol Keto Drinks

You don’t have to cut out alcohol from your keto diet, but it does come with a few caveats.

You should know:

  1. Alcohol has calories and may cause you to overeat as your inhibitions are lowered, which can both lead to weight gain instead of fat loss.
  2. Alcohol also turns off your body’s ability to burn fat.
  3. You may also get drunk faster in keto, and experience a worse hangover, since your body is not running on carbs anymore.

So while you can have alcohol on a ketogenic diet, you may not want it thanks to those three reasons.

For drinking responsibly on keto, equip yourself with this next set of tips:

  1. Eat a keto meal before drinking instead of a high-carb one.
  2. Pay attention to how strong your drink is. If you taste a heavier pour, you may need to stop at just one drink instead of ordering another round.
  3. Stopping at one drink is always a good idea.
  4. You should pay attention to both calories and carbs when drinking, both can affect your results on keto.
  5. Watch what you use to mix your drinks with. Most cocktails on a drink menu are loaded with sugary syrups and other high-carb mixers so they should be avoided entirely, including margaritas and martinis.

Even “skinny” options are known for having way more sugar than necessary.

To help you navigate the menu better, check out the chart below to see which alcoholic drinks are the lowest in carbs and calories.

keto diet foods alcoholic drinks

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Beer (light)12 oz. (336g)960g0g3g0g3g
Bourbon1 oz. (28g)700g0g0.03g0g0.03g
Champagne3.5oz. (100g)870.07g0g2.9g0g2.8g
Gin1 oz. (28g)730g0g0g0g0g
Rum1 oz. (28g)640g0g0g0g0g
Scotch1 oz. (28g)700g0g0g0g0g
Sherry (dry)2 oz. (57g)690g0g0g0g0g
Vodka1 oz. (28g)640g0g0g0g0g
Wine (red)5 oz. (140g)1250.1g0g3.84g0g3.84g
Wine (white)5 oz. (140g)1210.1g0g3.82g0g3.82g

Alcohol To Avoid

Don’t be tempted by these drinks.

Just one is enough to send your blood sugar through the roof for several days and will cause your body to detox for at least that long.

Instead of breaking ketosis and feeling terrible as you process all the sugar out, don’t order these drinks:

  • Cocktails and mixed drinks like mojitos, mimosas, cosmopolitans, rum and cokes, moscow mules, screwdrivers, gin and tonics, long island iced tea.
  • Frozen drinks like pina coladas, margaritas, and daiquiris.
  • Beers and even non-alcoholic beers may have as much as 17-18g of carbs per drink.
  • Sweet wines like riesling, moscato, sherry, and port can each have as many as 20g of carbs per glass.

For more information about alcohol on keto, check out Low Carb Alcohol Guide: What You Need to Know About Drinking on Keto

keto diet foods condiments spices and dressings

Keto Condiments, Spices, and Dressings 

Surprisingly, condiments contain added sugars and can be a bad idea on a keto diet.

You’re better off making your own condiments and sauces to control the calories, ingredients, sugars, and carbs.

Fortunately, there are also plenty of pre-made condiments that are safe to use if you don’t have time to whip up something homemade to drizzle on your meals:

Condiments and Sauces

If you don’t have room in your busy schedule to make your own condiments, you can use any one of these low-carb keto toppers.

Just make sure to check the nutrition facts and ingredients for sugars, carbs, and unhealthy oils or preservatives:

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Ancho chili pepper1 pepper (17g)482g1.4g9g4g5g
Anchovy paste1 tablespoon (15g)253g1.5g0g0g0g
Capers1 tablespoon (8.6g)20.2g0.07g0.42g0.3g0.1g
Chipotle en adobo2 peppers (30g)200g1g3g1g2g
Clam juice1 cup (237mL)7815.8g0g0g0g0g
Coconut aminos1 teaspoon (5mL)50g0g1g0g1g
Coconut milk (canned and unsweetened)1/2 cup (113g)2122.3g24g3g0g3g
Cocoa powder, unsweetened1 tablespoon (5.4g)121g0;74g3g0g3g
Enchilada sauce1/4 cup (60g)241g0g5g1g4g
Fish sauce1 teaspoon (5mL)30.66g0g0g0g0g
Horseradish sauce1 teaspoon (5.6g)280.6g2.85g0.56g0.1g0.4g
Jalapeno chili pepper1/2 cup; sliced (75g)301.4g0.33g6.6g1.1g5.5g
Miso paste1 tablespoon(18g)302g1g4g1g3g
Mustard (Dijon)1 teaspoon (5g)100g0g1g0g1g
Mustard (yellow)1 teaspoon (5g)30g0g0g0g0g
Pasilla chili pepper1 pepper (7g)240.86g1.11g3.58g1.9g1.68g
Pesto sauce1 tablespoon (15g)580.7g5.8g1.2g0.2g1g
Pickapeppa sauce1 teaspoon (5mL)50g0g1g0g1g
Pickle (dill or kosher)1/2 pickle (32.5g)40.11g0.07g0.73g0.4g0.3g
Pimento or roasted red pepper1 oz. (28g)60.3g0.08g1;41g0.5g0.9g
Salsa, green (no added sugar)1 tablespoon (10g)00g0g0.6g0g0.6
Salsa, red (no added sugar)1 tablespoon (14g)30g0g1g0g1g
Serrano chili pepper1/2 cup (52.5g)170.90.23g3.5g1.9g1.6g
Soy sauce1 tablespoon (18g)111.9g0g1g0.1g0.9g
Sriracha1 teaspoon (6.5g)61.13g0.06g1.25g0.1g1.15g
Tabasco or other hot sauce1 teaspoon (4.7g)10.06g0.04g0.04g0g0.04g
Taco sauce1 tablespoon (16g)80g0g2g0g2g
Tahini (sesame paste)2 tablespoons (30g)1785.2g16g6.5g1.5g5g
Vinegar, balsamic1 tablespoon (16g)140.08g0g2.7g0g2.7g
Vinegar, cider1 tablespoon (15g)30g0g0.14g0g0.14g
Vinegar, red wine1 tablespoon (15g)30.01g0g0.04g0g0.04g
Vinegar, sherry1 tablespoon (15g)50g0g2g0g2g
Vinegar, white wine1 tablespoon (15g)40.01g0g0.12g0g0.12g
Wasabi paste1 teaspoon (5g)100g0g2g0g2g
Worcestershire sauce1 tablespoon (17g)130g0g3.3g0g3.3g

If you don’t feel like scanning labels, you can try your hand at one of these homemade keto sauces:

  1. Smoky BBQ Sauce
  2. Perfect Keto Pizza Sauce
  3. Cheesy Garlic Alfredo Sauce

Dressings are another food item you’ll need to do your homework on because you can’t just take them at face value.

Dressings

Salad dressings and sauces can also have added sugars you wouldn’t expect to be there.

So, just like with condiments, give these items a scan to make sure you know what’s really in each serving.

If you’re out at a restaurant, avoid balsamics, vinaigrettes, honey mustard, and French or Thousand Island dressings since they tend to have more sugar in them.

Here’s a quick cheat sheet on which dressings are best whether you’re home or out to eat:

keto diet foods condiments

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Blue cheese dressing2 tablespoons (30g)1401g14g1g0g1g
Caesar salad dressing2 tablespoons (30g)1401g16g1g0g0.5g
Italian dressing2 tablespoons (30g)710.12g6.2g3.6g0g3.6g
Lemon juice2 tablespoons (30g)70.11g0.07g2.1g0.1g2g
Lime juice2 tablespoons (30g)80.13g0.02g2.6g0.1g2.4g
Oil and vinegar2 tablespoons (32g)1440g16g0.8g0g0.8g
Ranch dressing2 tablespoons (30g)1290.4g13.4g1.7g0g1.7g

Herbs and Spices

Since many traditional seasonings and sauces aren’t keto-friendly because they contain added sugars and carbs, herbs and spices really become your new best friends in the kitchen.

Just make sure they don’t contain any sugars or carby fillers — some mixed spice blends do — and are purely the herb or spice itself before you take the spice jar home with you.

Some of the best herbs and spices to use include:

  • Basil
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Cilantro
  • Cayenne pepper
  • Chili powder
  • Cumin
  • Cinnamon
  • Nutmeg
  • Lemon or lime juice
  • Salt and pepper

keto diet foods spices

And finally, be sure these condiments don’t make it home during your next shopping trip.

Condiments, Spices and Dressings To Avoid

As mentioned earlier, these sauces are usually packed with sugar and should be avoided at the grocery store and anytime you eat out.

Be sure to ask your server to take them off altogether so you’re not tempted and lured in by the sweet taste:

  • Ketchup
  • Sriracha
  • BBQ sauce
  • Honey mustard
  • Any packaged condiments containing sugar

keto diet foods sweeteners

Keto Sweeteners

When it comes to sugar, moderation and reducing your portions are not enough to keep you safe.

Over time, sugar consumption can increase your chances of developing health issues like:

  • Cardiovascular disease
  • Fatty liver disease
  • Type 2 diabetes
  • Leaky gut syndrome

This means both refined and baking sugars — even organic ones — are off-limits on a ketogenic diet.

There are other sweeteners you can use instead, but sweeteners are tricky. If you’re going to use them, practice caution before doing so.

The best option is to avoid sweet foods as much as possible so you lose the taste for them and don’t have to deal with cravings.

But if you’re not there yet, or for those times when you do use sweeteners in a recipe, keep these best practices in mind:

  1. Only use low glycemic index sweeteners as they won’t affect your blood sugar levels or contribute to your carb intake.
  2. Try to stay away from sweeteners that use the sugar alcohol maltitol (which is high glycemic) or filler ingredients like dextrose or maltodextrin. This even applies to low- or no-calorie and low- no-sugar sweeteners.

Two sugar alternatives that tick those boxes and are also low-carb include:

  1. Stevia
  2. Monk fruit

Keep in mind, artificial sweeteners like splenda, sucralose, and aspartame are also considered low calorie and low glycemic, but that doesn’t make them a good option.

Some people experience blood sugar spikes and cravings when consuming these fake sweeteners. And they can also mess with both hormones and ketosis, which are just two more reasons to ditch them.

Here are some safe, low-glycemic sweetener options (nutrition facts may differ based on the brand you choose):

keto diet foods sweeteners

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Stevia (liquid)4 drops (0.13mL)00g0g0g0g0g
Erythritol1 teaspoon (4g)00g0g4g0g1g
Monk fruit (Luo Han Guo)1 teaspoon (0.5g)00g0g1g0g1g
Xylitol1 teaspoon (4g)100g0g4g0g1g

Sweeteners To Avoid

If you see these ingredients on the label, the food is probably not keto-approved and shouldn’t be consumed:

  • Any form of cane sugar
  • Honey (use one of these four low carb honey substitutes if you miss the taste or need the consistency in a recipe)
  • Maple syrup
  • High-fructose corn syrup
  • Date syrup
  • Agave syrup

For more information on acceptable keto sweeteners, check out The Top Four Sweeteners for a Low-Carb Keto Diet.

keto diet foods supplements

5 Beneficial Keto Supplements

Although the main focus of your ketogenic diet should be consuming whole foods that are as close to nature as possible, there are some other healthy options that will support your keto diet.

Here’s a guide to some of the common supplements and other products that may help you along your keto journey.

keto diet foods supplements

#1: Exogenous Ketones

The purpose of exogenous ketone supplements is to provide the body with extra ketones (energy molecules). Ketone supplements can be a huge help when transitioning into a state of ketosis or entering a fasted state.

Exogenous ketones help you enter or get back into ketosis at any time, instead of having to wait for at least a couple days. They can be taken in between meals to provide a quick punch of ketones or before a workout for additional energy.

Learn more about exogenous ketones here or try the Perfect Keto Base.

#2: MCT Oils and Powders

MCT is short for medium-chain triglyceride. MCTs are a type of fat that can be readily used for energy by your body and do not have to be shuttled around your digestive system before use. They are precursors to ketones and help your body burn fat instead of burning carbs.

4 Benefits of MCTs

  • Weight Loss: MCTs are easily digested and have a thermogenic (energy-creating) effect, also known as boosting your metabolism.
  • Energy: MCTs are a fast-acting source of energy. They break down into ketones which can then be used as fuel for your body.
  • Digestion: MCTs support our gut microbiome by combating harmful bacteria and parasites.
  • Overall Health: MCTs contain antioxidant properties which reduce internal inflammation and improve overall performance of your heart, brain, and nervous system.

Learn more about MCTs and MCT oil here or try the Perfect Keto MCT Oil Powder

While MCTs and MCT oil play a role in fat loss, this next supplement may improve the condition of your hair, skin, nails, joints, and more.

#3: Collagen Protein Supplements

Collagen is a type of protein — one of over 10,000 in your body. Collagen is the most abundant protein in your body, accounting for 25-35% of all protein. It can be considered the glue that holds your body together.

Collagen protein from grass-fed beef is made in the same way that bone broth is made, low and slow heating to preserve the nutrition.

Getting enough collagen from your diet keeps many of your organs healthy, including your skin, nails, hair, heart, eyes, joints, and muscles.

Learn more about collagen here or try Perfect Keto Collagen

#4: Micronutrient Supplements

One of the toughest parts of keto is that it cuts out lots of starchy fruits and vegetables that contain a variety of nutrients.

Perfect Keto Micro Greens can help you beat this issue by giving you the same types of nutrients you’d find in those foods without having to load up on starchy carbs and fruits to do so.

Here’s what you’ll find inside:

  • Greens and Veggie Blend: 4.5 grams of raw and organic greens and vegetables from 12 different sources.
  • Berry and Fruit Blend: 4.5 grams of raw and organic berries and fruits from 10 different sources.
  • MCT Powder: 3.5 grams. We use fat from coconut oil so you absorb the vitamins, minerals and nutrients in plants.
  • Liver Support and Digestive Enzymes: These help you absorb all the nutrients in the product.

Learn more about micronutrients here or try Perfect Keto Micros Greens Powder

#5: Ketogenic Pre-Workout Supplements

As discussed in this guide, it’s not just the carbs, calories, and sugar content you have to consider when choosing workout supplements, especially pre-workout ones.

Many pre-workouts contain cheap fillers, chemical binders, and artificial ingredients which have been linked to:

  • Weakening of your immune system
  • Impaired neuromuscular transmission
  • Increased asthma attacks, allergic reactions, and migraines
  • IBS and leaky gut syndrome symptoms
  • Ovarian, lung, and endometrial cancers

So even if the preworkout you’re considering is promoted as low-carb and sugar-free, you can’t trust it until you do your own research to see what’s really behind the claims.

Fortunately, you don’t have to go far since we’ve created our very own low-carb pre workout free of junk fillers and chemical ingredients.

Here’s a peek inside our Perfect Keto Perform Pre-Workout:

  • 7.7g BHB ketones: Boost ketones through its work with acetyl groups to create ATP, the energy currency of cells
  • 5g MCTs: Healthy fats and a source of ketones for an energy and cognitive boost
  • 2g Creatine: Increases your body’s ability to produce energy fast through cellular hydration,
  • 2g BCAA (2:1:1): Branched chain amino acids, composed of leucine, isoleucine and valine. Together, they promote muscle protein synthesis and cellular glucose uptake for muscle growth and better endurance
  • 1.5g Beta-Alanine: Promotes muscle endurance and more power output during training.
  • 500mg L-citrulline: For reduced muscle soreness, and better endurance for your workouts.
  • 50mg Caffeine: From green tree, for alertness without the blood pressure and heart rate elevation caused by caffeine.

Learn more about exercising on keto or try Keto Perform Pre-Workout.

Keto Diet Foods Vegan

Keto Diet Foods: Vegan Options

Many people question whether or not it’s possible to follow a ketogenic diet while being a vegan. Vegans avoid all meat, dairy, eggs and anything that uses or contains animal products.

Although difficult, it’s not impossible to become a keto vegan.

Ketogenic Diet Foods Vegan

Be aware that the carbohydrate content may be slightly higher in these types of foods and drinks so make sure you factor that into your daily carb limit.

Vegan Keto Tips

If you plan to follow a vegan or vegetarian style of keto, be sure to keep these tips in mind:

  1. The biggest issue many face when trying this style of keto is unknowingly eating too many carbs from vegetables and not enough dietary fat.
  2. Avoid pastas, breads, chips, tortillas, rice, starchy veggies, white and sweet potatoes, fruit juices, sodas and cereal.
  3. Stick with low carb veggies like spinach, kale, collard greens, asparagus, cucumber, brussel sprouts, broccoli, cauliflower, bell peppers, and the other vegetables I touched on earlier in this guide.
  4. Enjoy berries as your primary fruits, occasionally.
  5. Good sources of protein include eggs, dairy, tempeh, natto, miso, nuts, and seeds (which are also great fat sources too).
  6. Whether you’re vegan or vegetarian, these fats are ideal: olive oil, avocado oil, coconut oil, MCT oil, macadamia oil, olives, avocado, cocoa butter, and full-fat organic dairy options.
  7. Avoid pre-packaged vegan options as many are filled with fillers and soy, which, just like tofu, may not be right for some.

While tofu is an option, there are limitations to consider since it contains xenoestrogens and phytoestrogens which can actually trigger your body to stop making its own estrogen.

For some, this means tofu is not something you want to consume.

To learn more about this controversial food and to see if it’s okay for you, check out this guide when you’re finished here.

You can also find a complete list of vegan and vegetarian foods that are safe on a ketogenic diet below:

Vegan Keto Options

FoodServing SizeCaloriesProteinFatTotal CarbFiberNet Carb
Almond milk, unsweetened1 cup (240 mL)291g3g2g1g1g
Hemp milk, unsweetened1 cup (236 mL)502g4g1g0g1g
Natto1/4 cup (44g)928.5g5g5.5g2.5g3g
Shirataki noodles4 oz. (113g)201g0.5g2g2g0g
Soy milk, plain, unsweetened1 cup (240 mL)797g4g4g1g3g
Tempeh1/2 cup (83g)15917g9g6g0g6g
Tofu, firm4 oz. (113g)708g3g3g0g3g
Tofu silken, soft4 oz. (113g)625.5g3g3.3g0g3.3g
Tofu bacon2 strips (20g)404g2g0.53g0.3g0.23g
Tofu Canadian bacon3 slices (57g)7014g0.5g2.g0.5g1.5g
Tofu bulk sausage2 oz. (57g)607g0g7g3g4g
Tofu link sausage2 links (64g)1309g4g15g3g12g
Vegan cheese (no casein)1 slice (19g)351g2g5g0g5g
Vegan cheese (no casein)1 oz. (28g)701g7g2g1g1g
Veggie burger1 burger (70g)12411g4.4g10g3.5g6.5g
Veggie crumbles3/4 cup (55g)808g1;5g9g1g8g
4K Shares

Ketosis is now easy

Lose weight and obtain optimal overall health — in an easy and natural way.

Shop Ketones

What to read next:

Will low carb diets kill you
protein bars

Responses (71)

  1. It is really a great and helpful piece of info. I’m glad that you shared this useful info with
    us. Please keep us informed like this. Thank you
    for sharing.

  2. This is probably the most detailed straight forward helpful article i have found for keto dieting. Thanks so much

  3. Thanks for all the info! It really helps! I made so many mistakes like too much protein or even too much fat at the beginning, gaining weight instead of losing it! It’s complicated but worth it. The mental clarity and the well being is amazing!

    I have a question about Almond milk. If mine doesn’t contain carrageenan but organic locust bean gum and Gelan Gum which come from Carob, is it ok to consume it on Keto?

  4. I have been eating Cole slaw almost every day (cabbage and mayo). Could that be why I am not losing any weight? I track everything on the MFP app

  5. Sorry, I’m confused w your comment, so a thumbs up or down for shrimp?
    Thanks, I’m a rookie, just realized pistachio nuts by the fistful, not a good thing, ughhhhhh!

  6. I am allergic to cows dairy but can eat goat and sheep’s cheese. Strawberries, clams and do not miss eating them. Can I have non-dairy sour cream and cream cheese?

  7. Is lemon juice allowed, I like to add lemon juice with some salt to my water.
    Thanks again for all your hard work!

  8. Hey Sylvie, lemon juice is perfectly fine to use in moderation. I would stick to using fresh lemon juice. 1 average lemon wedge has about 0.4g carbs:)

  9. I was looking at some of your blog posts on this website and I believe this website is real informative!
    Keep on posting.

  10. Yep! In moderation is key. Full-Fat Plain Greek Yogurt is okay as long as you keep it in moderation and be mindful of the carb count.

  11. Hi Deanna, sure – as long as the carb counts are low and you’re taking into consideration the quality of the product as well.

  12. Been trying keto for about 3-4 weeks now. Still not losing, pee strips indicate low to medium purple. Is the low salt American cheese doing me in?

  13. Hey Nathalie, great to hear that you’re benefiting from our articles! To answer your question – as long as its unsweetened and has low to no carbs it should be fine!

  14. Thank you so much for all information, it makes so much sense to me. I am lacto-intolerant and have either zero lacto milk, almond milk or coconut milk, which one is best for me?
    Can’t wait to get into this amazing WOE!!

  15. Hey Sandra, in moderation yes. But, cottage cheese does still have some carbs so just make sure you’re paying attention to serving size

  16. tons of sugar (carbs) in bought mayo, especially the low fat variety. read labels or make your own – olive/avocado oil and a little tamari are a good alternative

  17. Thanks for the great article and helpful information about the Ketogenic diet .Since the last 4 years I’m on a keto diet I’m very happy,feeling a lot more healthy and I have lost a lot of weight.During that time I did quite few mistakes mainly due to misinformation so I highly recommend everyone who is really interested in keto diet to read this first

  18. Is it ok to have low fat cheeses as long as you are eating other healthy fats from avocado, olive oil, nuts etc… Will low fat cheeses affect keto diet? How many oz of cheese can you consume per day? Lean meat is not advised on Keto is 90-10% Ok or better go to 85-15%?
    Thank you for the wonderful information

  19. I don’t eat meat with the exception of chicken but I am k working on eliminating this, I don’t use oil of any kind ( hate the way it makes food taste ). Milk is a no no for me-
    I have been doing the Keto way of living for a month now and I am constantly hungry.

  20. Hello, I have been in Keto diet and I lost 3kg of weight,
    its amazing, I feel more energetic now, I have no cravings for sweets and I am enjoying this diet because I can eat a lot of things all this while I was avoiding thinking they are fat contents!!

  21. How many oz. of fat, protein,veggies per day can we consume in this keto diet. How many meals and snacks shoul we be eating per day

  22. interesting!
    in general, do you eat more food and calories on a ketogenic diet versus a “normal” non-keto diet?
    thanks

  23. These are great charts that will help me immensely. Can you add a chart for fish, seafood, poultry & meat? It would be great to have it in 1 ounce measurements for easy multiplication into the appropriate portion size. Raw and cooked with 0 added fat.
    Thanks!!

  24. hi there, i’m new to this keto thing. five days in and not in ketosis?
    doing under 20 carbs a day. after reading to the point of ad nauseam, the only thing i can maybe think i’m doing wrong is not consuming enough calories? (900 – 1100).
    ….otherwise, how does one consume higher amounts of calories without going way over on the carbs or protein? any insight would be greatly appreciated!
    thx

  25. The ratio of protein may be too high. You need to calculate the ratios you should be eating.

  26. I been on keto for about four months
    Lost 20 pounds
    Soooooo excited never thought it would happen my energy levels are up and feel great

    A new way of life thank you

  27. Is there a printable list of these foods? I find the list fantastic but I would like to print it out, esp for shopping.

  28. Great article. I understand the percentage of fat / protein / carbs but how MANY grams of fat / protein / carbs should one have?

  29. Aren’t you supposed to avoid legumes? Doesn’t that exclude peanuts and consumption of peanut butters?

  30. Hi Rachel,
    Great info any suggestions as to any type of bread that can be included in the keto diet made out of the nuts ?

  31. Great tips! I really love the keto diet and I’ve made a lot of progress in changing my eating habits in the past year.

    One thing that really helped me get started was having access to a quality ketogenic diet cookbook.

    Recently I found one that offers 148 ketogenic recipes complete with meal planning tips.

    It also provides you with handy list of high-carb foods to avoid and advice on how to neutralize your cravings for those foods.

  32. Rachel,
    Thank you for such a wonderful informative article. You give everyone all this knowledge for free & people still want more. Give me printable versions of food list & protein charts. Come on people do a little leg work yourself, show some initiative. If you can’t your not going to be disciplined enough to make this diet work. There are links above to get free meal plans & more keto info. I’ve lost 60 lbs in 10 months & changed my life. My single best piece of advise? Buy a good keto info & recipe book. Key word in last sentence is “GOOD”. Hard copy for instant reference. Worth its weight in gold.

  33. Thanks for the massive amount of info you have given…..

    Do you have a link to they type of no sugar drinks that are ok to consume on keto….ie is coke no sugar ok

  34. The list and detailed information is simply wonderful.. i’m very new to Keto…and have kicked myself out of ketosis several times in the past 3 weeks, (once due to a cheat and twice due to ignorance)… Learning so much about total vs net carbs and getting over my fear of eating more fat!!

    Wonderful information, thank you so very much… have subscribed for further information, tips and recipes.

  35. Great tips! I really love the keto diet and I’ve made a lot of progress in changing my eating habits in the past year.

    One thing that really helped me get started was having access to a quality ketogenic diet cookbook.

    Recently I found one that offers 148 ketogenic recipes complete with meal planning tips.

    It also provides you with handy list of high-carb foods to avoid and advice on how to neutralize your cravings for those foods.

    The recipes are amazing and there’s enough recipes there to keep you from getting bored with your diet.

    I highly recommend it.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.