Keto Diet: A Complete List of What to Eat and Avoid, Plus a 7-Day Sample Menu

Looking to lose weight? Keto is one of the biggest diet fads out there today. But first, learn what you can and can’t eat with this comprehensive food list and meal plan.

 

On the keto diet, you'll need to drastically cut your carbs, prioritizing protein, nonstarchy veggies, and healthy fats instead.

If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says , who is based in Austin, Texas.

When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, medically recommended diets of 600 to 800 total calories per day.

 

Benefits and Risks of the Diet That Beginners Need to Know

Before you dive in, it's key to know the possible benefits and risks of keto.

Research backs up undertaking a ketogenic diet in three circumstances: to aid treatment of epilepsy, to help manage type 2 diabetes, and to support weight loss, says Mattinson, and the last two purposes still need more studies. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says.

But for people with diabetes, one big concern is you're eating a lot of fat on keto, and that fat may be saturated, which is unhealthy when eaten in excess. (The much higher total fat intake is also a challenge among keto beginners)

What to Keep in Mind When Creating Your Ketogenic Meal Plan

If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.)

The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.

One thing to remember: “It’s easy to get ‘kicked out’ of ketosis,” says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.

Watch a Free Video on Keto Diet Meal Plans

 

A Complete Food Guide to Follow

Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.

Protein

Liberally Ketogenic diets aren’t high in protein (they focus on fat) so these should all be consumed in moderation.

• Grass-fed beef
• Fish, especially fatty fish, like salmon
• Dark meat chicken 
  

 

Occasionally

• Bacon
• Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating them plain.

Never

• Cold cuts with added sugar (read the label!)
• Meat that has been marinated in sugary sauces
• Fish or chicken nuggets

Oil and Fat

Liberally

• Avocado oil
• Olive oil
• Coconut oil
  

 

• Butter
• Heavy cream

Occasionally Limit your consumption of these oils, which should be easy to do if you're avoiding packaged foods, where they're often found.

• Sunflower oil
• Safflower oil
• Corn oil
• Never
  
•  
• Margarine
• Artificial trans fats

Watch a Free Video on Keto Diet Meal Plans

Fruits and Veggies

Liberally

• Avocado
• Leafy greens, like spinach and arugula
• Celery
• Asparagus

Occasionally These are great choices, but you’ll need to count the carbs.

• Leeks
• Spaghetti squash
• Eggplant

Never

• Potatoes 
• Corn
  
• Raisins

Nuts and Seeds

Liberally

• Walnuts
• Almonds
• Flaxseed and chia seeds

Occasionally

• Unsweetened nut butters (almond or peanut butter)
• Cashews
• Pistachios

 

Drinks

Liberally

• Water
• Almond milk

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