The keto diet is a popular way of eating where you cut back on carbs and eat more fats. The main idea is to switch your body’s main source of energy from carbs to fats. When you restrict carbs, your body uses stored fats instead, turning them into something called ketones for energy. This state is called ketosis.
The keto diet first became known as a medical treatment for epilepsy in kids almost a century ago. These days, people try keto for weight loss, better blood sugar control, or even for supporting brain health. Keto isn’t just another fad diet-it’s a plan where you eat mostly fats, keep carbs very low, and eat a moderate amount of protein. This can really change how your body works and feels.
Main Rules of Keto Eating
The most important rule for keto is to keep your carbs really low-usually between 20 and 50 grams per day. By making carbs so limited, your body uses up its regular energy stores and starts breaking down fat instead, which puts you into ketosis.
To get and stay in ketosis, eat lots of healthy fats, a medium amount of protein, and very few carbs. Some people count “total carbs”, but most count “net carbs”-which is total carbs minus fiber. There are strict versions like “Classic Keto” where you carefully measure how much food you eat, but there are also easier versions like the “Modified Atkins Diet” that allow more protein. No matter which style you pick, the goal is to keep carbs low so your body burns fat for fuel instead of sugar.
What Foods Can You Eat on a Keto Diet?
Choosing foods for keto may seem hard at first, but you’ll soon find plenty of tasty options. The goal is to eat lots of high-fat, low-carb foods that fit the diet and give you good nutrition.
Animal Proteins
Keto meals often include animal proteins, as these are great for protein and usually have little or no carbs, making them reliable keto staples.
Seafood
Fish and shellfish are excellent picks for keto. Most fish (like salmon and sardines) are full of nutrients, including omega-3 fats, and have almost no carbs. These healthy fats help with blood sugar and can be good for heart and brain health. Some shellfish, such as shrimp and crab, have zero carbs, while others like oysters and octopus have a little bit-so check portions if you’re tracking carbs closely. Adults are encouraged to eat 8-10 ounces of seafood per week.
Meat and Poultry
Beef, pork, chicken, and turkey are all carb-free and rich in protein and B vitamins. If you can, choose grass-fed meats for more healthy fats. Try to eat unprocessed meats most of the time, like chicken, fish, beef, or turkey, instead of bacon or sausage, for better heart health.
Eggs
Eggs are a keto favorite because they’re easy, filling, and nutritious. One large egg has less than 1g of carbs and about 6g of protein. Eat the whole egg, not just the whites, since most nutrients are in the yolk. Eggs also make you feel full. For most people, eating eggs does not raise heart disease risk.
Dairy and Dairy Alternatives
Dairy can fit well into a keto diet, as long as you pick full-fat and unsweetened options to keep carbs low and fats high.
Cheese
Cheese offers lots of fat and little carbs-a perfect combo for keto. One ounce of cheddar cheese, for example, has about 1g of carbs. While cheese is high in saturated fat, it doesn’t seem to cause heart problems for most people, and can even help maintain muscle. Keto cheeses include cheddar, mozzarella, cream cheese, feta, and others. Remember to keep servings reasonable.
Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese both bring protein and creamy texture to your meals. They do contain some carbs, so eat them in small amounts. A serving gives you about 6-8g net carbs, but lots of protein. Full-fat versions help you meet your fat goals. Always check labels to make sure you aren’t getting added sugars.
Cream, Half-and-Half, and Butter
Cream, half-and-half, and butter are rich in fat and low in carbs, so they work well for keto. Butter and ghee (clarified butter used in Indian cooking) are also good choices. While these are high in saturated fat, it’s still being studied whether that’s a big health issue. Use them to add flavor and fat to coffee, sauces, or veggies.
Unsweetened Plant Milks
For non-dairy choices, unsweetened soy, almond, or coconut milk are low in carbs and usable for keto. Always choose “unsweetened” because sweetened versions are high in sugar. Avoid oat milk, even unsweetened, as it’s too high in carbs. Always check the label before you buy.
Low-Carb Vegetables
Starchy veggies are too high in carbs for keto, but plenty of low-carb vegetables are allowed and bring essential fiber and nutrients.
Leafy Greens
Spinach, kale, and similar leafy vegetables are very low in carbs but rich in vitamins and minerals. Herbs like parsley, cilantro, and basil are also great for adding flavor without added carbs. Use them in salads, as side dishes, or in smoothies.
Peppers, Summer Squash, and Other Non-Starchy Veggies
Peppers, zucchini, asparagus, broccoli, mushrooms, cauliflower, green beans, tomatoes, and cucumber are just a few low-carb vegetables that are easy to use in many dishes. Cauliflower and zucchini can also be used as swaps for rice, mashed potatoes, or noodles on keto.
Avocados and Olives
Avocados and olives are loaded with healthy fats and very low in net carbs. They are good for heart health and give you fiber, so enjoy them often as part of your keto meals.
Nuts, Seeds, and Berries
Nuts, seeds, and some berries fit well in keto if you watch portions, since some are higher in carbs than others.
Best Nuts and Seeds for Keto
| Nuts/Seeds | Net Carbs (per oz) |
|---|---|
| Almonds | 3g |
| Macadamia Nuts | 2g |
| Pecans | 1g |
| Walnuts | 2g |
| Chia Seeds | 2g |
| Flaxseeds | 0g |
| Pumpkin Seeds | 1g |
| Cashews | 8g (limit these) |
| Pistachios | 5g (limit these) |
Nuts and seeds provide healthy fats and fiber but are easy to overeat, so measure them out. They’re good for heart health and helping you feel full. Cashews and pistachios are higher in carbs, so keep servings small.
Berries for Keto
| Berry | Net Carbs (½ cup) |
|---|---|
| Raspberries | 3g |
| Strawberries | 3g |
| Blackberries | 3g |
| Blueberries | 9g (eat sparingly) |
Berries have fewer carbs than most fruits. They’re also full of antioxidants. Limit to small portions because carbs can add up fast.
Healthy Fats and Oils
The bulk of your calories on keto will come from fats. It’s good to choose fats that are both healthy and useful for cooking.
- Olive oil: Great for salads and light cooking, full of healthy monounsaturated fats.
- Coconut oil: High in saturated fat and MCTs, which turn into ketones easily.
- MCT oil: Can be added to drinks or yogurt for a fast energy boost.
- Avocado oil: Good for high-heat cooking.
Butter and Ghee
Butter and ghee are common in keto meals and have zero carbs. Ghee is just butter with the milk solids removed, so people who are sensitive to dairy might tolerate it better. Both add rich flavor to dishes.
Dark Chocolate and Cocoa
If you want a treat, choose dark chocolate with at least 70% cocoa or unsweetened cocoa powder. These are lower in sugar and high in antioxidants. Remember to have small amounts, as even dark chocolate contains a little sugar and carbs.
Keto Drinks
Drinking enough fluids matters on keto, and there are many safe choices.
Water, Coffee, and Tea
Stick to water, black coffee, and tea. These are all naturally carb-free. You can add cream or unsweetened milk alternatives if you like. Avoid flavored creamers, as they contain sugar.
Unsweetened Sparkling Water
If you like bubbly drinks, choose unsweetened sparkling water. Always check to make sure it’s really sugar-free, as some brands add juice or sweeteners.
Foods to Avoid or Eat Less Often on Keto
To follow keto, you need to keep daily carb intake low. These foods are high in carbs and should be skipped or limited:
Grains and Grain Products
Breads, pasta, rice, crackers, and cereals are all high in carbs. Even “healthy” whole-grain or bean pastas and breakfast cereals will push you over your carb limit. Use veggie-based swaps like zucchini noodles or riced cauliflower instead.
Starchy Vegetables and Most Fruits
Avoid potatoes, sweet potatoes, corn, beets, and winter squashes like butternut and acorn. These veggies are too high in digestible carbs. Most fruits are also off-limits due to their sugar content-bananas, grapes, mangoes, pears, and dried fruits are especially high. Instead, pick a few berries now and then.
Sweetened Dairy and Plant Milks
Steer clear of regular milk and flavored yogurts, which have lots of natural or added sugar. Avoid sweetened almond, soy, or oat milk as well. Use only the plain, unsweetened varieties of dairy or plant-based snacks or drinks.
Sugar and Sweets
Limit all foods with added sugars-candy, cakes, cookies, pastries, desserts, ice cream, fruit juices, sodas, and sweetened drinks. Honey, maple syrup, and chocolate bars made with sugar should all be avoided. High-cocoa dark chocolate is okay in small amounts.
Beans and Legumes
Peas, lentils, chickpeas, and all types of beans are too high in carbs for most keto plans. If you choose to eat them, keep portions very small.
Processed Convenience Foods
Avoid packaged snacks and convenience foods, even if labeled “keto-friendly,” as they often have hidden carbs, sugars, or unhealthy fats. Sauces and dressings can also hide sugar. When possible, cook from scratch using fresh ingredients.
Easy Keto Meal Ideas
Planning your meals helps keep you on track. Here are meal ideas for a full day on keto:
Breakfast
- Omelet with spinach, mushrooms, and cheese
- Scrambled eggs with sautéed greens and avocado
- Egg muffins with cheese and veggies (make ahead)
- Greek yogurt (full-fat, unsweetened) with nut butter and berries
- Chia pudding with nut milk and coconut flakes
- Fried eggs with bacon or sausage (choose less processed options)
Lunch
- Chicken salad with olive oil mayo, served in lettuce cups
- Shrimp and avocado salad with lemon and olive oil
- Beef lettuce wraps with salsa and peppers
- Cauliflower soup or beef stew with low-carb veggies
Dinner
- Salmon and buttered asparagus
- Pork chops, Parmesan-roasted broccoli, and a side salad
- Spaghetti squash with meat sauce
- Baked chicken with pesto and grilled zucchini
- White fish with sautéed kale and pine nuts
Snacks
- Handful of nuts or seeds
- Cheese sticks or cheese cubes
- Olives
- Hard-boiled eggs or deviled eggs
- Jerky (sugar-free) or turkey roll-ups
- Veggie sticks with guacamole or creamy dip
- A square of 90% dark chocolate or a small dish of full-fat yogurt with cocoa powder and nut butter
Keto Diet FAQs
Can You Eat Carbs on Keto?
You can eat a small amount of carbs on keto-usually 20-50 grams per day. It’s about keeping your intake low so your body stays in ketosis. Choose carb sources that are full of fiber, like leafy veggies, nuts, and a few berries.
How Much Protein Is Allowed?
Keto is not high-protein. You should aim for a moderate amount-typically 10-20% of your daily calories or about 50-100g a day for someone eating 2,000 calories. Eating too much protein can knock you out of ketosis, so find a balance that helps you keep muscle but doesn’t stop fat burning.
Is Keto Possible for Vegetarians or Vegans?
Keto is trickier for vegetarians and vegans but can be done. Vegetarians can eat eggs and full-fat dairy (like cheese and yogurt) for protein and fat. Vegans need to focus on high-fat plant foods like avocados, nuts, seeds, olives, and low-carb veggies. Tofu and tempeh also work, but watch carb counts. Extra planning is needed to make sure you get enough protein, vitamins, and minerals from your food.