Best Foods To Eat On A Keto Diet – Plus A 30 Day Challenge

So you want to start the keto diet! Maybe you’ve heard about all the great benefits from me! And the #1 benefit is weight loss, am I right? But you’re still on the fence, and you want to know what kind of foods to eat on a keto diet. You may already know that it’s a low carb, high fat diet. But you’re not clear on what type of carbs or fats are keto friendly.

Well let me help clarify things. It’s best to avoid unhealthy fats and carbs. A scenario about an unhealthy fat choice would be going to a fast food restaurant and ordering only the meat. Yes, it’s fatty, but it’s the unhealthy kind. It’s been cooked with the worst kind of oil (vegetable oil) and loaded with MSG. But I’m not going to get into that right now, because this is a post about what you can eat. So I will make a post about the “no-no” fats later.

Disclaimer: Please note that some of the links below are affiliate links and I will earn a commission if you purchase through those links. I use all of the products listed below and recommend them because they are from companies that I have found helpful and trustworthy. Please let me know if you have any questions about anything listed below!

What Foods to Eat on a Keto Diet

Well since I started talking about bad fat, let’s talk about the good. If you want to know what to do with these, and how much to use, I have directions below.

foods to eat on a keto diet

Good Fats

  • Olive oil
  • Mac Nut oil
  • Avocado oil
  • Coconut oil
  • MTC oil

Despite what some people say, these are super healthy fats because they are not made in a lab (i.e. laboratory!) I wouldn’t want to consume anything that comes from a lab, I’m sorry…

To get the healthy oils, they are squeezed out of the fruit, and not made with chemicals…

All of these oils can be used to cook with (they all have high smoke points), they can be used in salads as a salad dressing, and in desserts as well. So they can replace all nasty, unhealthy vegetable oils.

Just use a tablespoon or two for cooking with your meats, added to keto coffees, and maybe a 1/2 teaspoon mixed with a 1/2 teaspoon of apple cider vinegar for a salad dressing.

foods to eat on a keto diet

Proteins

  • Beef
  • Chicken
  • Pork
  • Seafood
  • Venison
  • Bison
  • Lamb

You can eat pretty much all meat, but you want it to be as organic as possible. Grass fed beef, organic range chicken is best for instance, they’re without all the hormones and other crap they inject the animals with.

We also don’t want grain fed or corn fed animals because we eat what they eat. If they ate oats, we’re ingesting a little bit of what they ingested. Oats and grains are not good for these animals, just like they’re not good for us. They fatten them up. That’s why they’re fed that, but they are meant to eat grass and hay.

foods to eat on a keto diet

Dairy

  • Whole milk
  • Cheese
  • Butter
  • Cream
  • Eggs

Milk products are also okay, but they also should be high quality and high fat. Go for grass fed Vitamin D whole milk, cream, cottage cheese, butter etc. 

foods to eat on a keto diet

Nuts and Seeds

  • Almonds
  • Walnuts
  • Macadamia nuts
  • Brazil nuts
  • Pistachios
  • Pecans
  • Sunflower seeds
  • and more!

Carbs You Can Eat:

The kind of carbs you can eat on a keto diet are as follows:

Veggies and fruit! But not just any veggies and not just any fruits. Here are these types of foods to eat on a keto diet:

foods to eat on a keto diet

Vegetables

  • Asparagus
  • Broccoli
  • Cauliflower
  • Cucumber
  • Zucchini
  • Brussels sprouts
  • Radishes
  • Tomatoes
  • Mushrooms
  • Artichoke
  • Avocado
  • Olives
  • Onions
  • Celery

Leafy greens: Spinach, kale, collard greens, spring mix, arugula, etc.

foods to eat on a keto diet

Fruits

  • Raspberries
  • Strawberries
  • Blueberries
  • Lemons
  • Limes

We are very limited when it comes to fruits. And we only can have them in moderation, because they are still kind of high in carbs. Just like with anything you eat, you have to eat in moderation if you’re watching your weight.

The “No-No” Veggies (veggies to avoid):

All and any potatoes, beets, green beans, peas, legumes…

We can’t eat these because they are too starchy and too high in carbs for us. Remember we have to go for as low carb as possible. (50 net carbs or lower). Also if it is a root vegetable, (carrots, potatoes) we can’t have it. 

Other “no-no” carbs:

All breads, pasta, cereals, etc are of course not the foods to eat on a keto diet.

Also, sugar is OUT! Sugar is a BIG no-no, and that includes honey, maple syrup, and agave nectar.

Good sugar substitues are stevia and monk fruit, they are natural sweetners (not artificial like spleda and sweetnlow for instance).

You can use these sugar substitutes with other keto friendly substitutes like almond flour/coconut flour, and make desserts with them! But I don’t really think that this is a good idea, because most people keep thinking about sugar and other sweet stuff. If you’re trying to kick your sugar addiction that is not good, because you may get tempted along the way to have the real stuff.

That’s all I can think of right now, if there’s something else I remember, I’ll update this post. 

So eat the food that I mentioned, play around with your options, but still stick to the macros. Eat till you’re full and happy, you shouldn’t be hungry on this diet. If you are, add more fat and proteins.

If you need more help choosing what kind of foods to eat on a keto diet, this book might help. This book is absolutely perfect for beginners. It will help avoid the keto flu, and help guide you along with meal plans and recipes! Try the 30 day challenge:

Now It’s Your Turn!

Please leave your comments, experiences, or questions below:

Disclaimer: Always consult a medical doctor before modifying your diet, using any new product, drug, supplement, or doing any new exercises.

43 Replies to “Best Foods To Eat On A Keto Diet – Plus A 30 Day Challenge”

  1. I have tried Keto diets a couple of times with no luck.  I have been intermittent fasting for over a year now and tried to add keto into the mix but I always have problems with the balance on my macronutrients.  I end up eating just enough carbs to not get into ketosis most of the time and it throws the whole thing out of whack.

    I am planning on trying it again and getting the carb count under control.  I think I tend to eat too many almonds and nuts when on a keto diet.  I found it tough finding enough variety in my keto diet and ended up with too many proteins and not enough fats.  And probably too many carbs as well.

    I have tended to go the net carbs route in the past.  

    But I read a lot about total carbs recently and wonder if that might be a better way to approach it this time around.  

    What is your opinion on the net carb vs total carb debate for a keto diet?

    Thanks,

    Michael

    1. Well I go by net carbs, total carbs include the fiber, but since we need the fiber we just go by net carbs. Have you tried a carb counter before? It tracks your macros, you record whatever you eat, and it tells you how much carbs, fat, protein you have eaten, and how much more you should eat, or if you have had too much of any of them. It’s kind of like tracking calories, but instead it tracks macros. There’s lots of phone apps. I like Carb Manager. That’s if you have an android, I’m not sure about apple if have it you can look it up on your phone’s app store. 

      About the nuts, a lot of people portion it out before hand, and put them in little individual baggies for later. Or buy individual packages if you can find them. I hope that helps…

  2. Hi, Buffy Chester, Thanks for sharing. The 30-day challenge is a great way to transform ourself to become healthier, but it is quite hard to start as an urban worker.

    I would like to start eating keto food cause I noticed that the importance of health, but my eating hour and quality are always limited by working. So I probably can’t accept the 30-day challenge.

    Do you prefer any supplement to replace? 

    Eden. 

  3. Dear Buffy,

    I am hearing a lot about keto diet and weight loss success stories. So I wanted to do some research about it because I do want to reduce my belly fat. I absolutely love what I read in this insightful post because it is full of valuable information. I got helpful insights from this post.

    Recently read about the benefits of olive oil and also bought a small bottle. Indeed, once I watched Dr. Francis Raymond video on youtube he advised to stop using processed oil. 

    Thanks a lot for the helpful and clear instruction on what to eat and what not to eat on the keto diet. You have covered everything oil, protein, dairy, carbs.

    Thanks for the recommendation, The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans is on my list.

    Great information, you have really given a lot of value here.

    Much Success!

    Paul

  4. I’ve started the Keto diet a while ago and am always on the lookout for new recipes. I agree with you, we are really quite limited with the fruit we can eat, but I don’t feel like I’m missing out on anything to be honest.

    So far I’ve found beautiful recipes and so much diversity and I’m loving the keto diet. 

    I looked up the book you mentioned and it looks like there are some really yummy recipes in there. I think I’ll have to get that one! Thanks for sharing. 

  5. Hi; If I return to eating good fats following all your advice will that help me to lose my body fat? I am glad that your article based on the kind of fat that we should use and does not stop us from eating any meats.

     I found out that many of us diet more in mind than on the plate. Eating poor or bad fats had whipped me bitterly.

     All because I have switched from using Olive and Coconut oil and begin using refined oil. Following the advice of my friend who I believed was medically inclined.

    After reading your article, I identify a few foods that I will have to exclude from my plate to have all my eating right. Thank you for your time writing this article. 

    DorcasW

    1. Yes, you will lose body fat for sure. I lost 20 pounds just by eating keto and doing nothing else. My mom went down from 170 to 138 just by changing to this diet, and she’s still dropping pounds!

  6. Great article about the best foods to eat on a Keto Diet.  My extended family has begun to adopt the Keto Diet.  They have been raving about it, but I am still in the dark about what it actually is so I have started researching it and found your site.  Thank you for breaking it down so nicely. I have heart disease and stroke in my family history so I see why my family is embracing this way of eating. It does seem to be very healthy and common sense, not a diet so much about losing weight but just a better, cleaner way of eating. Now that I know more, I am so much more interested in trying this, I think it would be a wonderful lifestyle change.  Thanks so much for the info.

  7. Great list! I’m just starting my keto diet but still confused about the no-no food list. I just assumed to not eating rice at all, but it seems I was wrong. I’m still eating potatoes, so I need to cross it from my lunch. Since I’m also on vegetarian diet, meat won’t be a problem. Since I love nuts so much, I will increase their portion for my breakfast. Thank you

  8. Thank you so much for sharing this post. Its very insightful and helpful. I was on a kind of strict died plan before I swapped to keto diet and its been full of positivity. Though I have read wide and long on keto diet but pieces of information gotten from researches will keep on strengthening the knowledge base. Now I have learnt more on what ought to be taken strictly to maintain good result. Thanks so much.

  9. Hi Buffy,

    I’ve been hearing about this diet for a while now but I never researched what it was really about so this was a very informative website as I aim to be more health conscious. I must say it’s not as bad as I thought, the word diet always puts my mind in a place where you have to make major sacrifices with the food you love. 

    From what I gathered this particular diet has most of the foods I love so the transition should be a smooth one and I can actually see this as part of my lifestyle. 

    My only concern has nothing to do with the diet, I love your layout and the valuable content. Your header with the blue background is very distracting and it takes away from the quality of your website, I know this is very subjective but I think it would benefit your site immensely.

    Great job overall, Keep up the awesome work.

    1. Oh thank you for letting me know, I didn’t know it was distracting lol. I’ll see what I can do. And I’m glad to hear that keto might be easy for you. It definitely is hard if you’re used to eating unhealthy, but you can get used to it.

  10. A good run down on keto friendly foods. You mention the sugar thing and how it’s best to avoid artificial sweeteners too coz they’re just plain bad for you and I agree. I make treats and desserts using stevia as the sweetener and it’s great. It doesn’t give me any cravings for other sweet stuff and it definitely doesn’t cause any increase in my blood sugar. Sugar, maple syrup and honey give me cravings for sweets, but stevia doesn’t have this effect, so I think it’s good if you want to have a creamy and sweet tasting treat now and again. 

    1. Yes stevia is so cool that it doesn’t raise blood sugar! I forgot to mention that, and it’s good it doesn’t make you crave sugar. I just go a little too crazy with it, but I think that’s just me lol..

  11. Okay, thank you for the enlightenment. I got one question with regard to your caution of using sugar. I am wondering why honey is included in the sweets or sugars to avoid? I thought honey is healthy, it’s from honey bees, so it’s not refined. Plus, honey sometimes contain pollens which are good for boosting our health. 

    But using sugar from coconut, I’m convinced. My father is a stroke victim, and the doctor has prescribed using sugar derived from coconut. And I think, a Keto diet can also help my father recover past from the effects of stroke. 

    Okay, I got your list of oils to use. And also, what specific vegetables and fruits are okay, and what kind of sugar to use. Thanks for your generosity in sharing helpful information.

    1. Well yes honey is natural and good, but the reason honey is not on the keto list is because it’s so high in carbs. In one tablespoon it has 17 grams of carbs, gulp that’s a lot of carbs! That takes up almost all of our allotted carb intake for the day. We try to go as low as we possibly can. I try to eat 20 carbs or less. But it varies with every person, we can have up to 50 grams of carbs a day.

  12. My wife wants to start a Keto diet, because she has a deficit of thyroides, and it seems that a Keto diet helps with it. We have already been looking for foods that is suitable with it, but you find lots of stuff, and probably lots of it isn’t right. So I’m happy I came across your post, I’m going to show it to my wife and I’m pretty confident she will like it. Thanks for sharing! 

  13. Learnt a few things whilst reading and straight away realised im already eating most of the stuff mentioned here . Sugar & potatoes are my biggest problems .

  14. First and foremost let me thank you for the steps well explained on how to lose weight. I currently stay in Kenya and don’t I know if I purchase ketogenic from amazon whether they can deliver it to me and if that is possible is there any costs from my side? I am going to bookmark your site and let my aunt who wanted to take the 30 day challenge to her weight.

    Thank you

    Divican

  15. I have been wanting to lose some weight and haven’t found a way that works for me. I think I will have to give Keto a go. It still sound like a little bit of hard work but will be worth it in the end. This seems like a well thought out weight lose plan and ids not too expensive. Oh I can’t wait to start, Wish me luck. X

    1. It’s about eating healthy, and counting your macros, 15-20% protein, 5-10% carbs, and 65-75% fat. One way to make sure you’re getting your macros right is to get a keto diet tracker app your phone. If you have an android, there’s an app called “carb manager” that’s really good!

  16. Good work! I would like to know more how it works behind the big picture! Any information you can share with me? Keto is part of the chemical structure that lots of chemicals content in out body. The formation of the keto mechanism is complicated so more information needed in this part. 

    1. Not sure what you mean about chemicals, natural foods don’t have chemicals. But I will update with more information. 

  17. I’ve never tried the Keto diet. I’m looking into it and for me, it would be more of a lifestyle eating change than a diet. I’m wondering if there are any Keto friendly food services that send you the food and I could make it at home? It just seems like nowadays it’s difficult to find good markets that offer everything in one place. The reason why I want to start a Keto diet is more for the health benefits more so than a diet. You offered some great tips especially the foods to avoid. Luckily, the fruits listed on your site are some of my favorites so it is looking promising for me. Again, thanks!

    1. Hey Evie! Yes there are several I’ve come across, and one of them is Thrive market.. (thrivemarket.com) it has all kinds of keto and paleo foods. And yes, it is more of a lifestyle change.

  18. I have been playing with the idea that I would go keto which I think has some amazing benefits. The problem I have with it is that it is expensive for me. I am straight out of high school and I want to find the best nutrition I can find as soon as possible. I think keto is a great option for that. Also, I am a bit curious if I will feel sluggish and weak on this diet since I am at the gym regularly. I usually eat carbs before the gym to get more energy. Is that a problem with this diet or is there another way to get energy?

    1. Yes, it is a little expensive, especially if you get the supplements. Well since you work out a lot, I think the best diet for you might be Paleo. You’ll have more options, and people have a lot more energy on it. They eat more fruits and veggies, including potatoes. The only thing they don’t eat are breads, pasta, rice, etc. My brother works out too, and he found out the the Paleo diet is best for that. He says he eats just like keto, but with more starchy veggies, and more fruit, and he loves it.

  19. What a refreshing article. I love most if the right foods that you listed, but I do find dairy – milk and cheese – upset me, but I still enjoy them. I think with sugar, which I have cut down on immensely, it is easier to avoid recipes that require sugar. Lots of foods are naturally sweet, so why not switch to recipes that are based on foods that are naturally sweet?

    1. Yah, I think the dairy kind of bothers me too! I only put it in there because, it is allowed on keto, and if it agrees with your body I think it’s ok. I think they are coming out with more and more naturally sweetened desserts now. I have found a lot on amazon.

  20. Hello there. I heard about the term keto diet but always wanted the details. Today we all need healthy diet not only for “fitting in good clothes” but also for health reasons. Keto diet looks good for people who want to eat meat and diary.

    I personally am turning into a vegan. All these years of unhealthy diet did put a lot of stress of me and i decided it’s time to change once and for all. I eat one slice of bread every day (with the salad) and i don’t eat lots of potatoes and beans.

    But every type of healthy diet gets a thumbs up from me. Your article was easygoing and a pleasure to read. Cheers

  21. Keto diets are great ways to burn unwanted fat in ones body without burning the carbohydrates. It increases fat burning and reduces hunger, that it’s, your desire to want to frequently eat. So, for one who want to loose wait and has been looking ways to do so, this will be the best diet to go into with even doing much. 

    To get the best out of the food you eat on a daily basis, is eating organic foods. Of which, most ketogenic foods are from. Naturally produced food. Thank you and I have learnt something new today about examples of keto diets.

  22. Good Morning Buffy,

    I read your story on the About Buffy page. Sugar, bad vegetable oils, refined carbs and throw in GMO sprayed with Roundup and you have the typical American diet. With better healthcare, people are getting fatter and sicker. Let us change the word to sickcare and then skip the word care. It is the Big Pharma setup to earn money.

    I am happy to read you feel and look so much better and that your ailments are gone. We are what we eat.

    Now to your post. Even if I might not be a conscious Keto follower I think my diet is pretty close. I only drink coconut milk as normal milk is no good. Kefir of goats milk is a must as the original natural greek yogurt. I do eat real organic honey but not every day. Extra virgin olive oil, coconut oil, all kinds of seeds and nuts are on the menu. I do eat my own organic oranges, lemons, grapefruits, and mandarins. Potatoes, pasta, and rice are very seldom on the menu. I hope to get a nice variety of vegetables from the garden this year.

    My health is good and I will be 69 in a few days, I have nothing to complain about.

    The more people realize how important the right type of food is for their health the better. Your post will show them the way.

    Regards, Taetske

    1. That’s true, I agree that the Big Food and Big Pharma greed is the reason why we are not informed better about how unhealthy the stand american diet is. It kind of sounds like you’re eating the Paleo diet, which is one of the good diets too. Except Paleo avoids pasta too, my mom and brother are trying Paleo. It’s good you’re eating healthy too, the only thing I would advise is to quit the pasta and rice completely, even on people on Paleo say it should be avoided. Perhaps I should make a most about it. Thank you for your comment! 🙂

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