What foods do you eat in a ketogenic diet?

January 11, 2026 •

4 min read

The ketogenic diet, a fat-rich, low-carbohydrate eating plan, has been used for centuries to treat specific medical conditions, including epilepsy. To achieve a state of ketosis, which turns fat into fuel, you must be very intentional about what foods do you eat in a ketogenic diet, focusing on healthy fats, proteins, and non-starchy vegetables.

Quick Summary

An overview of a ketogenic diet focuses on shifting your body's metabolism from using carbohydrates to burning fat for energy. This involves a menu rich in healthy fats, moderate protein, and very limited carbs to induce ketosis. Understanding food choices is key to success on this high-fat eating plan.

Key Points

High-Fat, Low-Carb Focus: The ketogenic diet requires severely restricting carbohydrate intake (typically under 50g per day) and prioritizing high-fat foods to put your body into ketosis, using fat as its primary fuel.
Embrace Healthy Fats: The diet relies heavily on healthy fats found in avocados, olive oil, coconut oil, nuts, and seeds to meet daily energy needs.
Choose Moderate Protein: Include moderate amounts of protein from sources like red meat, poultry, eggs, and fatty fish. Fatty fish, in particular, offers beneficial omega-3s.
Prioritize Non-Starchy Vegetables: Base your vegetable intake on non-starchy options like spinach, broccoli, cauliflower, and zucchini to ensure sufficient fiber and nutrients without excess carbs.
Eliminate High-Carb Foods: Avoid all sugary foods, grains, starchy vegetables, and most fruits, as these are high in carbohydrates and will prevent ketosis.
Stay Hydrated and Supplement: Due to the diuretic effect of keto, it's vital to stay hydrated and potentially increase salt intake to replace lost electrolytes and combat symptoms of the 'keto flu'.
Monitor and Adapt: The ideal macronutrient ratio can vary by individual. Consulting a professional and monitoring your body's response is key to long-term success and avoiding nutritional deficiencies.

Building Your Keto-Friendly Plate: The Core Components

Adopting a ketogenic diet involves a fundamental shift in how you view food, prioritizing high-fat, low-carbohydrate sources. The goal is to limit carb intake to under 50 grams per day, pushing your body into a metabolic state called ketosis. This comprehensive guide outlines the food groups that form the foundation of a successful keto meal plan.

Meats and Fatty Fish

Protein is a crucial component of the keto diet, but it's important to choose sources that are also high in fat. Red meat, poultry, and fatty fish are all excellent options. Fatty fish like salmon and mackerel are particularly beneficial as they provide omega-3 fatty acids, which can improve heart health.

Keto-Friendly Meat and Fish:

Meat: Beef, steak, ham, sausage, bacon, lamb, pork chops, and organ meats.
Poultry: Chicken and turkey (dark meat is often higher in fat).
Fatty Fish: Salmon, trout, tuna, and mackerel.
Seafood: Shrimp, lobster, crab, and scallops.

Eggs and Dairy

Eggs are a keto staple, offering a perfect balance of fat and protein. You can eat them boiled, fried, scrambled, or in omelets. Dairy can also be part of a ketogenic diet, but it's essential to choose full-fat, low-sugar options. Plain, full-fat Greek yogurt, cheese, and heavy cream are great choices, while milk and sweetened yogurts should be avoided due to their high sugar content.

Low-Carb Vegetables and Berries

While most fruits are too high in carbs for a strict ketogenic diet, certain non-starchy vegetables and berries are allowed. These provide essential fiber, vitamins, and minerals without significantly impacting your carb count. Non-starchy vegetables can also be used as low-carb alternatives to starchy foods, such as cauliflower rice or zucchini noodles.

Non-starchy vegetables: Broccoli, cauliflower, bell peppers, leafy greens (spinach, kale, lettuce), zucchini, asparagus, cucumber, and mushrooms.
Berries: In small portions, berries like strawberries, blackberries, and raspberries can be enjoyed.

Nuts and Seeds

Nuts and seeds are an excellent source of healthy fats, fiber, and protein, making them perfect for keto snacks. However, their carb content varies, so it's important to choose wisely and monitor your intake. Macadamia nuts, pecans, walnuts, and almonds are great choices. Seeds like chia, flax, pumpkin, and hemp seeds are also highly recommended.

Healthy Oils and Fats

Since fat is the primary energy source on keto, incorporating healthy oils and fats into your cooking and meals is vital. Extra virgin olive oil, avocado oil, and coconut oil are healthy fats that provide numerous benefits. Avocado, butter, and heavy cream are also great for boosting your fat intake.

What to Avoid on a Ketogenic Diet

Just as important as knowing what to eat is understanding what to eliminate. Any food that is high in carbohydrates should be restricted. This includes:

Sugary Foods: Sodas, fruit juice, cakes, candy, ice cream, and sweetened yogurts.
Grains and Starches: Wheat-based products, rice, pasta, cereal, and other high-carb foods.
Fruits: Most fruits are high in sugar and should be avoided, except for small portions of berries.
Root Vegetables and Tubers: Potatoes, sweet potatoes, carrots, and parsnips are typically off-limits.
Legumes: Beans, lentils, chickpeas, and peanuts should be eliminated.
Processed and Low-Fat Products: Many low-fat dressings, sauces, and diet products are high in carbs.

A Comparison of Keto vs. High-Carb Foods


Food Category	Keto-Friendly Options	High-Carb Alternatives (To Avoid)
Staple	Eggs, Avocado, Cheese	Bread, Pasta, Rice
Protein	Fatty Fish (Salmon), Grass-fed Beef	Lean Meats (Processed), High-sugar Deli Cuts
Vegetables	Spinach, Cauliflower, Broccoli	Potatoes, Corn, Peas
Snacks	Nuts (Almonds), Olives, Cheese Crisps	Crackers, Chips, Pretzels
Fats	Olive Oil, Avocado Oil, Butter	Processed Vegetable Oils, Margarine
Sweeteners	Stevia, Erythritol (in moderation)	Sugar, Honey, Maple Syrup
Drinks	Water, Unsweetened Coffee/Tea	Soda, Fruit Juice, Sweetened Drinks

Conclusion: Strategic Food Choices are Key

The ketogenic diet's success relies on a strict but manageable approach to food selection. By focusing on whole, unprocessed foods that are high in healthy fats and moderate in protein, you can effectively enter and maintain a state of ketosis. The key is to build your meals around a core list of approved foods like fatty fish, non-starchy vegetables, and healthy oils, while actively avoiding high-carb, sugary, and processed products. With strategic planning and smart food choices, you can make the ketogenic diet a sustainable part of your lifestyle.

For further reading and inspiration on keto recipes, explore the resources from Healthline: The Ketogenic Diet: A Detailed Beginner's Guide to Keto.

Meal Ideas for a Ketogenic Diet

Here are some simple meal ideas to help get you started on your keto journey:

Breakfast: Scrambled eggs with cheese and spinach cooked in butter or coconut oil.
Lunch: Chicken salad mixed with avocado mayonnaise, served in lettuce wraps.
Dinner: Baked salmon with roasted asparagus and a side salad with olive oil dressing.
Snack: A handful of macadamia nuts or a slice of cheddar cheese.

Remember to stay hydrated and pay attention to your body's cues as you transition. Monitoring your net carbs and balancing your intake of healthy fats, proteins, and fiber from low-carb vegetables is the recipe for success.

Frequently Asked Questions

The primary food group to focus on is healthy fats. This includes sources like avocados, nuts, seeds, and oils such as olive, coconut, and avocado oil.

Examples of low-carb vegetables include leafy greens like spinach and kale, broccoli, cauliflower, bell peppers, zucchini, and asparagus.

Yes, you can eat cheese on a ketogenic diet, but it should be full-fat and unprocessed. Examples include cheddar, goat, and mozzarella cheese.

Most fruits are too high in carbs, but small portions of berries, such as strawberries, raspberries, and blackberries, are acceptable due to their lower sugar content.

No, grains and starchy foods such as bread, rice, pasta, and potatoes should be eliminated entirely from a ketogenic diet because they are high in carbohydrates.

Yes, you can eat out. You can order a meat or fish dish and substitute any high-carb sides with extra low-carb vegetables. You can also add cheese, avocado, or other keto-friendly toppings.

You can get enough fiber by prioritizing low-carb, high-fiber plant foods like non-starchy vegetables, nuts, seeds, and avocados. The fiber in these foods does not count toward your net carb intake.