Ketogenic diet food list

This comprehensive keto food list, arranged by supermarket sections, contains all the necessary information to help you find suitable keto diet foods at your local market. You can print it here and keep it in your bag. It’s never been easier to shop for keto groceries!

• Best: Low net carbohydrate foods (total carbs minus fiber) per 100 grams.
• Good: Foods containing 3-6 grams of net carbohydrates per 100 grams.

Produce area

• Various lettuces (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
• Collards, kale, mustard, spinach, Swiss chard, and turnips
• Avocados, asparagus, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli rabb), tomatoes, and zucchini (find recipes for these vegetables here)

Meat-fish-seafood counters

• We also have recipes for keto meals using beef, chicken, lamb, and pork.
• Hotdogs, organ meats, and sausages
• Fish that is fatty and white (see our keto fish recipes)
• Squid, oysters, scallops, crab, lobster, mussels, octopus, and scallops

Keto After 50

Keto After 50 contains delicious foods that make the process so much more enjoyable compared to other diets… It works on people from all over the world, with all types of backgrounds and health issues, including:

• Obesity
• Bad genetics
• Food addictions
• Emotional eating
• Blood sugar issues
• Post pregnancy

Deli counter

• Roast beef, speck, turkey, roast beef, corned beef, ham, pancetta, and pastrami
• Served chicken salad*, egg salad*, and tuna salad*
• On our simple keto plates, we serve chorizo, pepperoni, salami, and soppressata slices.

Dairy case

• Butter and ghee
• Heavy cream
• Cheeses that are soft (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda)
• The hard cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)
• Keto egg dishes (try our delicious collection)

The rest of the store

• Oils from avocados, cocoa butter, coconuts, nuts, and olives
• Tallow, duck fat, lard, and schmaltz (chicken fat)
• Seafood or fish canned in cans (anchovies, crab, salmon, sardines, and tuna)
• Olives and sauerkraut in cans or jars
• A combination of hot sauce, mayonnaise, mustard, and vinegar
• Broth and bouillon cubes
• Spices, herbs, and psyllium husk powder
• Visit our keto snacks guide for more ideas.
• Cold brewed coffee, unsweetened iced tea, and club soda

Foods to Avoid

During a ketogenic diet, you need to limit your carbohydrate intake to 20-50 grams per day to induce and maintain a state of ketosis. Therefore, you should avoid or limit foods that are high in carbohydrates. Here are some foods to avoid during a keto diet:

1. Sugar

There’s no way to get away with this. Soft drinks, fruit juices, sports drinks, and “vitamin water” (all of which are basically sugar water) should be avoided. Don’t eat sweets, candy, cakes, cookies, chocolate bars, donuts, frozen treats, or breakfast cereals.

Make sure you read the labels of packaged foods for hidden sugars, especially those in sauces, condiments, drinks, dressings, and condiments. Avoid or limit sugars like honey, maple syrup, and agave syrup. It’s also recommended to restrict the consumption of artificial sweeteners.

2. Starch

It includes bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips, porridge, muesli, and so on. Whole grain products should also be avoided.

Beans and lentils are also high in carbs. It may be okay to eat small amounts of certain root vegetables (other than potatoes and sweet potatoes), but beware of the carb content.

3. Beer

It’s like liquid bread. Carbs that are rapidly absorbed. Almost all alcoholic beverages contain carbs, although some contain more than others. The keto diet allows a person to stay within its daily limits by selecting alcoholic drinks that contain fewer carbohydrates.

Alcoholic drinks that are keto-friendly

The following are some keto-friendly alcoholic drinks with low carbs.

• Champagne. Champagne and sparkling wine contain an average of 4.68 grams of carbohydrates per glass. Most keto diet plans allow you to enjoy a small glass of wine to celebrate a special occasion.
• Light beer. Despite the fact that most beer contains a lot of carbohydrates, there are lighter options available. Pale lagers, for example, contain 5.81 grams of carbohydrates per can. Stay within your daily carb limit by choosing a light beer.
• Red wine. There are relatively few carbs in both red and white wine. In a standard glass, there are about 4.7 grams. Sugar content is lowest in dry wines.
• Spirits. Carbohydrates are not present in spirits such as gin, whiskey, rum, and vodka.
• Mixers. Keto dieters may want to choose low-carb or diet mixers since they typically contain carbs. Sparkling water and club soda have no carbs. There are also low carb mixers that contain artificial sweeteners. Energy drinks, juice, cola, and lemonade are carb-rich beverages to limit or avoid.

4. Fruit

Sugary, very sweet. You might want to eat them once in a while. Consider fruit to be a natural candy. There are, however, some fruits that are relatively low in carbohydrates and are perfect for those following a low-carb diet. Among them are tomatoes, watermelon, avocados, and berries.

5. Margarine

The fat content in it is very high due to its industrial production and is modeled after butter. People often feel that it tastes worse than butter, and it has no obvious health benefits. The high omega-6 content may contribute to asthma, allergies, and other inflammatory diseases, even though the evidence is weak.

Closure

Instead, focus on foods that are low in carbs but high in healthy fats, such as meats, fish, eggs, non-starchy vegetables, nuts, and seeds. Additionally, it’s important to stay hydrated and drink plenty of water throughout the day.