All foods that are low in carbs and high in quality fat are potential options on a ketogenic diet, but which ketogenic diet foods produce the best results in terms of weight loss and maintaining ketosis? No worries, we have answers.
Fortunately, the answer regarding the best ketogenic diet foods is quite broad, as there are so many options. From wide varieties of seafood to rib-eye steak or low-glycemic veggies and fat bombs, keto food is delicious.
Also, heavy cream and grass-fed butter, along with bacon, aren't shabby ketogenic diet foods either—so tasty. We'll cover some of the fantastic foods to enjoy on a keto-friendly diet; hold tight, it's going to be a tantalizing ride.
Will a Ketogenic Diet Work for Me?
The short answer is yes. The ketogenic diet can work from several angles, which makes it a protocol suited for virtually everyone.
Some choose to do a standard ketogenic diet, keeping net carbs lower than 20 grams a day and consume a moderate level of protein.
While others select a version of keto that allows higher levels of protein or carbs, especially if they're athletes, otherwise very physically active, pregnant, or breastfeeding.
The key is to keep carbs low, enjoy as much healthy fat as possible, and stay hydrated. Plus, enjoy refreshing and electrolyte-filled beverages like plain water or coconut water to replenish the body frequently.
Consider your situation and related personal factors such as age, gender, activity level, and health goals and then determine which version of the ketogenic diet works best for you.
The Best Ketogenic Diet Foods
Finally, we get to the fun part: keto diet foods. Now, diet foods may conjure images of dry lettuce and fat-free fare, but that is the farthest from the truth when eating a ketogenic diet.
Decadent and fatty meats, a slew of mind-blowing cheeses, eggs, heavy cream, and salmon—we could go on because the options are virtually endless. Here are some of the best ketogenic diet foods to incorporate into your weight loss meal plan.
Honestly, few things in the world are tastier than good-quality, grass-fed, butter. Butter makes virtually everything taste better.
It's the ingredient that makes cakes and cookies luscious and is the perfect creamy golden topping for a rib-eye steak or a delicious salmon filet.
Aside from its incredible taste and how it amplifies the experience of any dish, grass-fed butter is rich in healthy fats and provides several other health benefits.
Here are a few nutritional perks of including grass-fed butter into your ketogenic diet:
- Grass-fed butter is high in fat and calories which makes it easy to hit your fat macros with ease.
- Delicious grass-fed butter like that made by Kerrygold is also more nutritious than regular butter.
- A good source of vitamin A
- Rich in beta carotene
- Grass-fed butter provides vitamin K2.
- High in unsaturated fatty acids—although saturated fat like that found in coconut oil is fantastic, as well.
- High-quality butter contains conjugated linoleic acid.
- Butter is a breeze to add to your diet in a variety of recipes that are sweet or savory.
Whether paired with eggs to break the fast or seared with a side of asparagus and drizzled with some incredibly tasty grass-fed butter, steak is an excellent dietary staple on a ketogenic diet.
Plus, there are many nutrients found in steak. Here are a few standouts:
- Vitamin B12: Animal-based foods, such as beef, are the only adequate dietary sources of vitamin B12, an essential blood-forming vitamin needed to maintain the brain and nervous system.
- Vitamin B6
Additional health benefits of eating steak
- Steak is one of the best protein sources and supports the development, repair, and proper growth of virtually every cell in the body.
- Steak can aid in healthy iron levels.
- Aids in oral health thanks to its abundant phosphorus content which protects tooth enamel integrity
- Eating red meat, especially by women, may also alleviate anxiety dysthymia and major depressive disorder
As we remove carbs and refined sugar from our diet, our bodies naturally produce higher levels of endogenous ketones, which helps usher in metabolic ketosis.
Plus, higher levels of ketones provide more energy to help you power through workouts, crush your to-do list and keep up with the kid's super-busy activity schedules.
Our chocolatey and decadent Keto Activate is an excellent exogenous ketone supplement that you're sure to enjoy.
Plus, Keto Activate helps to deepen ketosis or re-establish ketosis on days when your macros might otherwise compromise your ketone levels.
Also, using ketones as a premium energy source improves our metabolism and reduces risk factors for heart disease, diabetes among other health disorders.
Plus, the energy that ketones provide can help maximize your workouts because of the increased energy they produce.
Medium-chain triglycerides are a fantastic source of healthy fat and highly bioavailable to the body.
Here are some benefits of adding MCT oil to your keto diet:
- Improved brain and memory function
- Increased energy and endurance
- Weight loss and enhanced weight management
- Improved healthy cholesterol levels
- Regulated blood sugar levels
Plus, supplementing with MCT oil is a popular way to cause fat loss and improve energy levels—yet serve as another tool to ramp up your exercise routine and help you manage the many demands of day-to-day life with vigor.
Coconut oil is a fantastic source of MCTs and contains unique fatty acids that can boost metabolism, suppress appetite, and aid in weight loss without counting calories.
Eggs are an excellent staple in the keto diet as they provide a significant amount of fat and protein without the carbs. Plus, eggs are a great food to keep on hand as they're affordable and called for in most ketogenic dishes.
Also, eggs are also a fantastic source of high-quality protein. Also, more than half the protein of an egg is in the egg white, which also contains vitamin B2. Eggs are an abundant source of selenium, vitamin D, B6, B12, and minerals like zinc, iron, and copper.
Plus, egg yolks contain more calories and fat than the egg whites. Also, eggs, and especially pasture-raised eggs, are a fantastic source of fat-soluble vitamins (e.g., vitamins A, D, E, and K).
Besides, the healthy fat found in egg yolks is the magical element that enables emulsification in recipes like hollandaise sauce or mayonnaise.
Some brands of egg now contain an abundance of omega-3 fatty acids. Check the label when buying eggs as the omega-3 content depends on what the chickens ate while raised.
Also, eggs are regarded as a complete protein as they contain all nine essential amino acids, the ones we cannot produce on our own and must obtain from our diet.
Aside from containing loads of MCTs, coconut oil is an excellent choice on a ketogenic diet for so many other reasons.
In addition to boosting energy, coconut oil provides the following benefits:
- Boosts Good Cholesterol
- Regulates Blood Sugar
- Helps Prevent Alzheimer's Disease
- Reduces the Risk of Heart Disease and High Blood Pressure
- Promotes Liver Health
- Improves Energy
- Coconut oil contains fatty acids with powerful medicinal properties.
- Coconut oil can stimulate a thermogenic, fat-burning, effect.
- Coconut oil is anti-bacterial, antifungal, and can kill harmful microorganisms.
- Coconut oil may reduce hunger and aid in satiety.
- The fatty acids in coconut oil can prevent seizures.
- Coconut oil can contribute to the health of skin, hair, and teeth.
Plus, whipping up an MCT-rich salad dressing or adding a dollop of coconut oil to a smoothie or keto coffee is a quick way to add more fat to your daily diet.
The fat-filled darling of all fruits, avocado, is a creamy and mild-flavored food that works well in so many recipes.
Whether as the star ingredient in some savory and tangy guacamole or sliced plain along with a side of eggs and bacon, avocado is a brilliant addition to any low-carb, high-fat meal plan.
Plus, avocado is so versatile that it can serve as the base for a homemade facial mask or deep conditioner to leave hair healthy and supple.
Here are some additional benefits of avocado:
- Avocado is low in carbs and high in healthy fats, great for anyone following a ketogenic diet.
- Contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin)
- Avocados contain more potassium than bananas—a shocker, right?
- Rich in heart-healthy monounsaturated fatty acids
- Avocados are rich in fiber.
- Can lower cholesterol and triglyceride levels
- Their fatty content may help you absorb nutrients from plant foods
- Filled with powerful antioxidants that can preserve eye health
- Avocado may help prevent or mitigate the side effects of cancer and chemotherapy.
- The avocado extract may help relieve symptoms of joint inflammation and arthritis.
- Aids in weight loss as it makes you feel fuller for longer
Avocados also contain the following nutrients:
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
If you are a fan of delicious and satisfying fare, salmon is something to add to your meal plan, ASAP. Aside from being delicious, salmon is so nutritious; it's one of the best sources of omega-3 fatty acids you can eat and can be affordable if sourced well.
Aside from high levels of omega-3 fatty acids, here are some benefits of eating salmon:
- Excellent source of protein
- High in B vitamins
- Excellent source of potassium
- Rich in selenium
- Contains astaxanthin, an antioxidant compound, and carotenoid that gives salmon its vibrant color and helps to fight heart disease and high levels of bad (LDL) cholesterol
- May reduce the risk of heart disease
- Salmon is also low in calories but provides significant amounts of healthy fat.
Below is the B vitamin content in 3.5 ounces (100 grams) of wild-caught salmon:
- Vitamin B1 (thiamin): 18% of the RDI
- Vitamin B2 (riboflavin): 29% of the RDI
- Vitamin B3 (niacin): 50% of the RDI
- Vitamin B5 (pantothenic acid): 19% of the RDI
- Vitamin B6: 47% of the RDI
- Vitamin B9 (folic acid): 7% of the RDI
- Vitamin B12: 51% of the RDI
Ketogenic Diet Foods to Avoid
While we have so many options of foods to eat on a ketogenic diet, some low-carb foods aren't the best choices despite being low in carbs.
Here are some foods to avoid on a ketogenic diet.
Highly-processed foods tend to include a lot of preservatives. Although certain packaged foods are keto-friendly per their macros, they may be void of nutrition.
So, while keto processed foods may not compromise ketosis, they likely won't help you hit your macronutrient goals and may leave you unsatisfied and wanting to eat more than usual in ketosis—and those extra calories here and there can add up quickly.
Although a packaged keto treat is acceptable here and there, it's best to stick to fresh whole foods and healthy choices as the foundation of your meal plan.
Not only are whole foods more nutritious, eating healthy fats will keep you satiated longer and will help to suppress your appetite.
The days of feasting on fat-free foods, only to learn they are sugar bombs, is a thing of the past on a ketogenic diet. Healthy fat helps keep you satisfied and aids in triggering ketosis in the absence of sugar and carbs.
Instead of bingeing on fat-free foods that will likely trigger cravings and derail your weight-loss efforts, maybe reach for some barbecue-flavored pork rinds and chive and onion cream cheese dip to crush the desire to eat a fat-free packaged food product, which is less filling.
Whole foods that are naturally fat-free work well for those on a ketogenic diet, especially if seeking to lose weight and manage caloric intake.
Here are some virtually fat-free foods to enjoy on keto:
- Tuna (in water, not oil)
- Dark leafy greens (e.g., spinach, kale, swiss chard)
- Blue crab
- Egg whites
While fat is a staple of the ketogenic diet, creating a caloric deficit is essential for weight loss.
So, while eating healthy fat is fully advised, incorporating low-carb, low-calorie foods can help keep your macros in check if you want to reduce the number on the scale.
Again, there are many low-carb, low-calorie foods to enjoy while on a ketogenic diet. Also, most fish and seafood are low in carbs and calories, but low-glycemic vegetables are excellent options when the goal is to limit your daily caloric intake.
Here are a few of our favorite low-carb, low-calorie foods to include in your keto meal plan:
- Dark leafy greens (e.g., kale, spinach, collard greens, swiss chard, et al.)
- Lettuce (e.g., romaine, butter, spring mix, etc.)
- Turkey (white meat)
- Chicken (white meat)
- Bell peppers (all varieties)
Custom Keto Meal Plan
The food items we've mentioned are all fantastic options to incorporate into your keto lifestyle. It's easy to mix and match a variety of low-carb foods to achieve satiety while eating delicious meals.
However, a customized keto meal plan is an excellent tool to help you hone in on which foods produce the desired result on the scale in the shortest time.
Everyone's body is different, and each person's nutritional needs will vary. Factors like age, gender, and activity level all contribute to which foods will produce the best results for each individual.
After guiding thousands on how to lose weight and maintain weight loss long-term, one thing is abundantly clear: a personalized meal plan is vital to success.
We know, starting a new diet or completely revamping your lifestyle can feel like a challenging task, but we've created a 30-second quiz to help you customize a keto meal plan that's right for you.
We want your transition to the keto diet to be enjoyable and effortless. There's no need to wrack your brain over which meals to eat to achieve weight-loss success, we've done all the work for you.
Join our online community via our e-mail list or our Facebook page for support, encouragement, and inspiration.
Staying focused on a new dietary plan can become challenging as life piles on, and old habits come calling, tempting you to revert to old patterns that no longer serve you.
Nobody's perfect, and anyone can get sidetracked. Joining a keto community of like-minded people is a great way to remain committed along your health journey.
There's no need to go it alone or struggle to keep your commitment to cut the carbs. Our community of keto enthusiasts is warm, welcoming, and creative when it comes to tips that have helped them that may benefit you, as well.
Along with the support found in our Konscious Keto group, joining the community is a fantastic way to remain accountable.
In addition to posting update pics to inspire others, staying engaged, and sharing your progress—knowing folks are looking forward to your updates is a beautiful way to keep you honest.
Knowing that people expect you to share your progress and that they are counting on you to show up for encouragement is a powerful motivator to stay consistent with yourself. Consider connecting with us online and become a part of our thriving community today.
28-Days of Recipes
It takes most people about a month to establish a new habit, and we have compiled 28-days of recipes to help you get started on keto.
Also, our recipes are a great tool if you're already following a ketogenic diet but want to try some new recipes to switch up your meal plan a bit.
Plus, our nutrient-dense, non-GMO, meal replacement, Keto Shake is an incredible keto-friendly option when you're in a hurry, on-the-go, or just feel like eating light—especially pre-workout.
Keto Shake comes in decadent flavors like strawberry cheesecake or creamy chocolate. Besides, our shake contains grass-fed whey protein, ultra-premium C8, and C10 MCTs, and avocado oil, inulin, and erythritol to aid in satiety and muscle support.
Customized for You
Again, a personalized meal plan is a proven approach to improve your results on keto. There's no need to question whether a given recipe will kick you out of ketosis because we've done all the work for you.
Take a few moments and take our quick quiz to access your customized weight loss meal plan and you'll have a robust set of recipes explicitly geared to accomplish your goals centered around your food preferences (e.g., meat-based, vegetarian, pescatarian, etc.)
Get Real Results
Delicious recipes are great, and all, but the most important marker of success is results. There are few things more motivating than fitting into your old skinny jeans or seeing a significant loss on the scale.
Our keto meal plans are proven and have helped thousands lose weight and achieve optimal overall health. From weight loss to increased energy and improved mental clarity, tour ketogenic diet delivers.
It's a new year and a new decade; now's your time to commit to your self and your health.
You'll love enjoying high-fat, low-carb foods that may have been off-limits in the past while watching your figure transform faster than you may have ever imagined possible with our personalized meal plans deliver results.
Keto is a lifestyle more than a diet and a nutritional approach with so many health benefits. Don't overthink it: take our brief quiz, and you'll be on your way feeling and looking your best in no time.
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- Low-Carb Diet Beats Low-Fat for HDL-Cholesterol Levels. (2010). SciVee. doi: 10.4016/20185.01
- Ketogenic Diet and Metabolic Therapies. (2016). Oxford Medicine Online. doi: 10.1093/med/9780190497996.001.0001
- Best. (2007). Preparing for a Low-Carb Future. Cereal Foods World. doi: 10.1094/cfw-52-1-0004