Foods: yes & no

3 min read

Keto is simple once you know the list. Here is the short version — foods to build meals around, foods to limit, and foods to avoid.

Eat freely

Meat (beef, pork, lamb, poultry), fatty fish (salmon, mackerel, sardines), eggs, butter, ghee, olive oil, avocado, hard cheese, full-fat Greek yogurt (in moderation), leafy greens, broccoli, cauliflower, zucchini, bell peppers, mushrooms, nuts (macadamia, pecans, almonds — measured), berries (small portions).

Eat sparingly

Milk (7 g carbs per 100 ml — too much), starchy vegetables (carrots, beets, squash), higher-sugar fruits (apples, bananas — avoid), nuts like cashews and pistachios (too carby), sweeteners beyond stevia/erythritol.

Avoid

All grains (bread, pasta, rice, oats, quinoa), all sugar (including honey, agave, maple syrup), starchy tubers (potato, sweet potato), legumes (beans, lentils, chickpeas, peas), most fruits, beer, sweet wine, and anything labeled 'low-fat' (usually sugar-bombed).

Key takeaways

Base meals on meat, fish, eggs, cheese, non-starchy veg
Greens + fat = unlimited; berries + nuts = measured
No grains, no sugar, no starchy vegetables or fruit
When in doubt, check net carbs on the label