Always start by checking nutrition labels. Remember, net carbs are total carbs minus fiber. MyFitnessPal has a food nutritional database of over 18 million foods.  Another great site: EatThisMuch. They’re both accurate and user-friendly.

What to Eat on a Keto Diet

Healthy Fats and Oils

The largest percentage (75%) of your calories will come from healthy fats. Almost all healthy fats come in at ZERO net carbs. Include them in every meal and snack throughout the day, because fats will now provide you with energy and help to control hunger. Avocado Oil, Butter and Ghee, Canola Oil, Chicken and Duck Fat, Coconut Oil, Flaxseed Oil, Lard, Macadamia Oil, Mayonnaise, MCT Oil, Olive Oil, Palm Oil, Sesame Oil, Sunflower Oil

Meat and Seafood

A moderate amount of your calories (20 – 25%) should come from protein. If you eat more than the recommended amount, your body will change the excess protein into glucose. Animal proteins have very little, if any carbs. Choose fattier cuts rather than leaner ones. Anchovies, Bacon, Bass, Beef, Bison, Chicken, Clams, Crab, Crayfish, Duck, Eggs (Whole), Flounder, Goose, Ham (Unglazed), Hot Dogs, Jerky (Beef or Turkey), Lamb, Mackerel, Organ Meats, Oyster, Pheasant, Pork, Quail, Salmon, Sardines, Sausage, Shrimp, Trout, Tuna, Turkey, Veal

Dairy

Aim for dairy with low lactose (a form of sugar) and make sure to buy FULL FAT DAIRY! Butter, Cheese (Blue, Brie, Cheddar, Colby, Cottage, Cream, Edam, Feta, Fontina, Goat, Gouda, Gruyere, Havarti, Monterey, Mozzarella, Munster, Parmesan, Provolone, Ricotta, Swiss), Heavy Whipping Cream, Full-Fat Sour Cream, Unsweetened Full-Fat Greek or Plain Yogurt

Vegetables

Don’t forget to subtract the fiber from the total carbohydrates to get the NET carbs.  Vegetables are are great source of fiber, vitamins and nutrients. As your mom always told you, “Eat your vegetables!” Here’s a sampling of our favorites. Asparagus, Artichoke, Arugula, Banana Pepper, Bell Pepper, Beet, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery, Chard, Collard Greens, Cucumber, Eggplant, Endive, Green Beans, Jalapeno Pepper, Kale, Leeks, Mushrooms, Okra, Olives, Onion, Pickles, Pumpkin, Radish, Romaine Lettuce, Spaghetti Squash, Spinach, Sprouts, Summer Squash, Tomato, Winter Squash, Turnips, Zucchini

Nuts/Seeds

Nuts and seeds are delicious, nutritious. and low in carbohydrates. They provide fiber as well as essential vitamins and minerals to your diet. Make sure you measure out a portion that won’t top you over your carb limit of 20-30 net grams/day. It’s easy to overdo on these snacks. Try our scrumptious, healthy multi-seed crackers. Almonds, Almond Flour, Almond Meal, Brazil Nuts, Cashews (Coming in a tad high in carbs at 7 net/ounce), Chestnuts, Chia Seeds, Coconut, Coconut Flour, Flax Seeds, Hazelnuts, Macadamias, Nut and Seed Butters, Peanuts, Pecans, Pine Nuts, Pistachios, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Sunflower Seed Flour, Walnuts

Fruits

Many fruits have considerable sugar so pay careful attention to their carb counts. After you’ve achieved your desired weight, save high-sugar fruits like cherries, mangos, peaches, pears, nectarines, etc. only when in season. On a keto diet, enjoy limited amounts of: Avocados, Blackberries, Blueberries, Coconut, Cranberries, Currents, Cantaloupe, Elderberry, Honeydew Melon, Lemon, Lime, Passionfruit, Prickly Pear, Raspberries, Rhubarb, Strawberries, Watermelon

Drinks

Water, Water, and more Water. Your body stores glycogen with water in your muscle tissue. As you burn through glycogen stores, you are removing that water from your muscles and excreting it, so it’s not uncommon to experience dehydration on keto, particularly in the first few weeks. Make sure you’re staying properly hydrated, and as an added benefit, water suppress your appetite. Look for drinks that are zero calorie and sugar-free. Broth, Club Soda, Coffee, Diet Soda, Tea, Zero Calorie Water (LaCroix, Powerade Zero, Propel, Sparkling, Vitamin Water Zero, Zero Gatorade)

Alcohol

When you’re in ketosis, your tolerance for alcohol is lowered. On a low carb diet your glycogen stores will be depleted, so the alcohol you drink will be metabolized by your liver faster than if you are on a high carb diet and have more glycogen stores to burn through first. So remember – drink in moderation. If you enjoy a drink or two, you’ll want to make sure your drink has zero or little sugars. Avoid regular beers, flavored alcohols, sweet wines, cocktails. The best choice – straight up hard, clear liquors.  They come in at zero carbs. Try Mike’s Killer Margaritas for a keto cocktail you’ll LOVE. Hard Liquors (Bourbon, Brandy, Cognac, Gin, Rum, Scotch, Tequila, Vodka, Whiskey) 

Low-Carb Wine

Cabernet, Champagne, Chardonnay, Grenache, Merlot, Pinot Grigio, Pinot Noir, Sauvignon Blanc, Dry Sparkling, Syrah 

Light Beers

Budweiser Select, Corona Light, Michelob Ultra, Miller Lite, Rolling Rock Green Light 

Condiments

These come in at zero to near-zero net carbs: Herbs, Horseradish Sauce, Hot Sauces, No Sugar Added Ketchup, Lemon/Lime Juice, Mustard, Pesto Salad Dressings (Full-Fat Blue Cheese, Caesar, Ranch, Vinegar and Oil) Salt and Pepper, Soy Sauce, Spices Vinegars (Balsamic, Cider, Red Wine, Sherry, White Wine) Worcestershire Sauce Sweeteners (Erythritol, Stevia, Xylitol)

Foods To Limit or Avoid 

I’m not going to tell you to never, ever eat any foods on this list. What I will say, is they’ll slow down your weight loss and may keep you from reaching or staying in ketosis. It’s best to completely avoid these foods, at least until you reach your desired weight. Beans (Baked, Black, Black-eyed Peas, Chick Peas/Garbanzo, Fava, Kidney, Lentils, Lima, Navy, Peas, Pinto) Bread, Cake, Candy, Cereals, Chips, Cookies, Crackers, Corn, Dried Fruits, High-Sugar Fruits, Grain-Based Flour (Barley, Oat, Rye, Wheat, etc.), Ice Cream, Pasta, Potatoes, Pretzels, Quinoa, Rice, Sugars (Agave, Brown, Honey, Maple Syrup, White), Most Snack/Energy Bars, Sweetened Drinks