Are you on the keto diet and looking for some new foods to eat? If so, you’ve come to the right place!
In this diet food list for keto, we will list all the keto-approved food items you can eat without hesitation.
From almonds to grass-fed beef and organic chicken, you’ll be able to find everything you need to stay on track while on the ketogenic diet.
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To those of you who don’t know what keto is, below is a brief intro.
What is Keto Diet?
A keto diet is a low-carbohydrate, high fat diet that has been shown to be effective for weight loss. It’s also been linked with improvements in blood sugar levels, cholesterol levels, and blood pressure.
The goal of the keto diet is to induce ketosis, a metabolic state in which the body burns fat for fuel. When the body is in ketosis, it is able to efficiently use fat for energy, rather than carbs.
This can lead to weight loss, as well as improved mental clarity and focus, and increased energy levels.
Now that you know the basics of keto, it’s time to proceed. We will only share the foods you can eat, and not the foods to avoid on a keto diet because that we will share in another article.
So, without further ado, let’s get started.
Almonds – Has Low Carb Count
If you’re looking to follow a ketogenic diet in 2022, make sure to include almonds in your low carb diet. Almonds are a high-quality source of protein and healthy fats, and they have low sugar, which is perfect for keto dieters.
They’re also high in fiber, which helps keep you feeling full after eating small meals throughout the day. Almonds can be incorporated into many recipes to make them even more nutritious and delicious.
Always store almonds in a cool and dry place to keep them fresh. And last but not least, eat almonds in moderation. Too many can lead to weight gain over time.
Adding bone broth to your diet is a great idea! It is high in quality protein and minerals and can also help with various health concerns.
Bone broth is an excellent food for boosting your immune system, promoting better gut health, and more. It’s also high in collagen, which can help promote joint health and healing.
If you’re looking for a delicious and nutritious soup, try making bone broth at home using chicken or beef bones. You won’t be disappointed!
Seaweed – Best to Eat on a Keto Diet
On the ketogenic diet, you’re urged to consume high-quality, low-carb food that’s packed with antioxidants and nutrients. One food that fits that description perfectly is seaweed. Seaweed is high in iodine, which is essential for healthy thyroid function.
It’s also a rich source of other vital nutrients and minerals, like calcium, magnesium, manganese, and more. In addition to promoting weight loss, seaweed has a low-glycemic index, which means it doesn’t spike blood sugar levels and cause carb cravings.
Adding seaweed to your meals can help increase nutrient density and curb cravings, making it a great addition to the diet in 2022!
Tuna, Salmon, or Sardines (Fresh or Canned)
On the keto diet, it’s essential to include plenty of healthy omega-3 fatty acids, protein, and low-carbohydrate foods. Tuna, salmon, or sardines are great food choices for keto followers.
They are high in healthy omega-3 fatty acids, low in carbs, and high in protein. They’re also easy to cook: grilled or baked tuna, smoked salmon, or sardines. So, you can make delicious and healthy meals or snacks any time of the day.
If you’re looking for an easy, keto friendly food, canned tuna is the best option. It doesn’t contain added sugar or salt.
Quark – Unpopular Keto Diet Food
Quark may not be as well-known as cheese, but it’s a dairy-free cheese with much to offer keto dieters. It has low carbs and calories, making it a great replacement for cheese on keto, Paleo, Whole30, or gluten-free diets.
In addition to being a low-carb cheese, quark is high in protein and healthy fats, making it an ideal food for the ketogenic diet. It also provides Essential Fatty Acids (EFAs), vitamins, minerals, plant sterols, and antioxidants to help promote good health on any diet plan.
Add quark to your breakfast eggs or lunch salad for a satisfying meal that will help you reach your daily macronutrient goals.
Avocado oil, Olive oil, Hazelnut oil, and Coconut oil
If you’re on the keto diet, you’ll want to make sure you’re getting the right kinds of fats. The good news is that avocado oil, olive oil, hazelnut oil, and coconut oil are all excellent choices for keto dieters.
Not only are they good for your diet, but they’re also great for cooking. This means you can prepare keto-friendly meals without any dairy products or saturated fats.
- Avocado oil: excellent for heart health and cholesterol levels
- Coconut oil: antiviral, antibacterial, and antifungal
- Hazelnut oil: powerhouse of omega-3 fatty acids, and olive oil is loaded with antioxidants.
One of the foods you’ll need to include in your diet is pistachios. They have low carbs and calories, making them an ideal snack or ingredient for keto-friendly recipes. In addition, they contain healthy fats and protein, making them a great source of nutrition.
Plus, they have antioxidants that help protect against cancer and other diseases. Please make sure you store pistachios in an airtight container, so they stay fresh!
Adding nutritional yeast to your ketogenic diet can help you stay energized and healthy throughout the day. It’s high in B vitamins and minerals, which can help you maintain a healthy weight and improve your overall health.
Be sure to use it in moderation, as it has high levels of sodium content. You can find nutritional yeast at most grocery stores, so make sure to add it to your keto grocery list.
Chia Seeds and Flax Seeds
Chia and flax seeds are two great keto-friendly foods you can eat and include in your diet. Not only do they have low carbs, but they’re also high in fiber which can help to prevent spikes in blood sugar levels.
They’re also rich in omega-3 fatty acids, which can improve your overall health. Both chia and flax seeds have health benefits that can help improve your overall health!
Tofu – Must Eat on The Keto Diet
Tofu is a great food option for people on the ketogenic diet because it’s high in protein and has low amount of carbs. It also contains healthy fats, so it can help you maintain a healthy weight.
Tofu can be substituted for meat in many recipes, so you’ll have plenty of options. Store tofu in an airtight container to keep it fresh and free of odor-causing bacteria.
These include items like mayonnaise, ketchup, ranch dressing, and hot sauce. Not to mention, they’re perfect for making healthy and portable snacks that you can take with you anywhere.
Be sure to add them to your food storage list so you’re prepared for all the keto-approved food crazes that will be happening.
Keto Protein Bars
Keto protein bars are a convenient and easy way to get your recommended daily intake of proteins and macronutrients. Plus, they’re loaded with healthy fats and macros that help promote muscle growth and fat loss.
To get the most out of these snacks, make sure to pick a bar that has the right macros for your needs. It should have enough protein but without too many grams of carbs or fats.
Additionally, be sure to choose brands made with clean ingredients. Some sources of unhealthy additives may be hidden in these snacks! Lastly, store these bars in a cool, dry place to preserve their nutritional value.
Granolas are a great way to stay on track with your diet goals in 2022. They’re a good source of energy and provide sustained energy throughout the day. They’re also high in healthy fats, which help you feel satiated longer and maintain your weight loss goals.
Plus, they taste great, so you’ll never be bored. To make sure you’re choosing a keto-friendly brand, look for ones with no added sugars or grains.
Asparagus – One of the Best Keto Foods
This high-fat, low-carbohydrate vegetable is an excellent source of fiber and potassium and has a delicious and healthy flavor. Additionally, asparagus has a low carbohydrate content, making it an ideal food choice for keto followers.
Make sure to cook asparagus properly. Overcooking will turn it into an unhealthy mess. Finally, enjoy asparagus seasonally!
Unsweetened Sparkling Water
If you’re on the ketogenic diet, you know that sweeteners like sugar are off-limits. That’s why unsweetened sparkling water is a great option. It has no carbs and is low in calories. Not to mention, it tastes great!
Not only that, but sparkling water is great for maintaining healthy gut bacteria levels and aiding digestion. If you’re looking for a refreshing drink, add unsweetened sparkling water to your diet!
Unsweetened Coffee and Tea
Adding unsweetened coffee and tea to your ketogenic diet in 2022 is a great way to support healthy sugar levels in your blood and avoid sugar cravings. These drinks are high in antioxidants, which help keep the body healthy and fight off disease.
They also contain caffeine, which can help speed up your metabolism. Enjoy a cup of unsweetened black coffee or tea each morning for added flavor and health benefits.
Butter and Ghee – The Best Source of Natural Fat
If you’re following a keto diet, you’ll want to ensure you get all the essential nutrients your body needs. That’s where butter and ghee come in. Both butter and ghee have low carbs, making them an ideal choice for people following a ketogenic diet.
They provide essential fatty acids that can help improve blood flow, mood, and cognitive function. What’s more, they’re delicious and versatile, making them a great choice for keto dieters of all shapes and sizes.
Make sure to stock up on butter and ghee so that you can enjoy delicious keto-friendly meals without any carbs!
Olives – Must-Have on a Ketogenic Diet
Olives are not only high in healthy fats but are also not so high in carbs, so they can help you maintain your diet without feeling deprived or hungry. In addition to being delicious, olives come in many different flavors, so you can create dishes that suit your taste buds.
If you don’t like olives, try using them as a snack instead of bread crumbs for chicken breasts or fish fillets. They’re also low in calories, so that you can indulge guilt-free!
Shirataki noodles are a great food to include in the keto diet because they’re high in fiber. They’re perfect for a quick snack or as part of a dish. To ensure they stay fresh, store them in the fridge.
And if you’re looking to increase your intake of vegetables, shirataki noodles are a great option. They’re also low in calories and carbs, so you can have them as part of your diet without feeling guilty.
Peppers – Best Food to Eat on the Ketogenic Diet
Peppers are a healthy food that is perfect for keto dieters. They’re high in fiber and healthy fats and contain vitamin A, which is vital for boosting your immune system. Capsaicin, the ingredient that makes peppers spicy, is a powerful antioxidant.
Slice them into thin strips and enjoy as a snack or add them to meals for extra flavor and nutrients. For an easy meal packed with nutrients, try caesar salad made with roasted red peppers instead of regular romaine lettuce!
Make sure to find fresh peppers when shopping, so you get the most flavor out of them!
Green Leafy Vegetables
Green leafy vegetables are high in vital nutrients like vitamin K, which is essential for blood health and preventing disease. They’re also low in calories, making them a perfect choice for people following the ketogenic diet.
Including plenty of these veggies in your diet will ensure you get all the nutrients your body needs. Be sure to eat them fresh or frozen. They can be stored in the fridge for up to five days without losing their nutritional value!
Some of the best veggies to eat on a ketogenic diet include broccoli, kale, collards, and other greens. These delicious veggies contain high levels of vitamins A, C, and K and folate, magnesium, and potassium.
So, whether you’re looking to kickstart your weight loss journey or simply improve your overall health, make sure to include plenty of green leafy veggies in your diet!
Unsweetened Plant-Based Milk
If you’re looking for a dairy-free, gluten-free, soy-free option that offers various health benefits, look no further than unsweetened plant-based milk.
These beverages are perfect for those with food allergies or sensitivities and are low in sugar. Meaning, they won’t spike your blood sugar levels.
In addition to being a great source of healthy fats, unsweetened plant-based milk is also a great way to get your calcium and other nutrients on a keto diet. So if you’re ever in doubt about what to drink, reach for unsweetened plant-based milk!
Dark Chocolate and Cocoa Powder
Include dark chocolate and cocoa powder as part of your keto diet plan. Not only are they high in antioxidants, but they’re also low in carbs, making them a perfect choice for those on the ketogenic diet.
In addition to being a great source of healthy fats, dark chocolate and cocoa powder also help boost cognitive function and protect against Alzheimer’s disease.
There’s no doubt that berries are delicious and nutritious food. They’re a great source of fiber and antioxidants, which can support your health on the keto diet.
If you’re looking for more variety in your meals, try adding different berries to salads or using them as toppings for foods. They’re also low in sugar, so they’re a good choice if you want to stay on track with your keto-eating goals.
Raspberries, blackberries, and strawberries are also good choices because they’re high in antioxidants. Blueberries are a great food to include in your diet because they have a very low amount of carbs and contain fiber.
Enjoy your berries guilt-free. They won’t add any extra calories to your diet!
Eggs – Low in Carbs
Eggs are an excellent food for people following the ketogenic diet. They’re high in protein, healthy fats, and cholesterol-free, making them a great choice for keto followers. They’re also low in calories, making them a great breakfast or lunchtime meal option.
Get creative and enjoy eggs in many different ways: as an omelet, on toast, or even in a salad! Additionally, add eggs to your breakfast or lunchtime meal plan to help you reach your daily calorie goals.
Meat and Poultry
Meat is an important source of protein, and poultry is a good source of high-quality protein. It’s also important to experiment with different meats and poultry to find what works best for you while staying healthy.
Here are some tips for keto dieters on how to include meat and poultry in their diet:
- Determine the right amount of protein for your needs, but make sure to include enough protein from grass-fed beef, chicken, lamb, etc.
- Avoid processed meats (like smoked meat), red meat, and pork products. These foods provide essential nutrients and protein to help you stay on track with your keto lifestyle.
Fish and Seafood
One of the main food groups that keto dieters need to focus on is seafood and fish. These foods are high in healthy omega-3 fatty acids, which are important for maintaining heart health and preventing diseases like Alzheimer’s and dementia.
They are also high in protein, which is an essential macronutrient for any diet. Some of the best seafood and fish options include whitefish, salmon, tuna, and sardines. They are also low-carbohydrate, making them a great food group.
Additionally, they contain low-fat and low-calorie content, making them an ideal food choice for weight loss.
Peanut – Best Keto Nut and Seed
Peanuts are a great source of healthy fats, protein, and fiber. They’re also perfect food for people on a ketogenic diet.
They are also a good source of polyunsaturated fats, which are the “good” fats that can help improve cholesterol levels and reduce the risk of heart disease.
Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese make a great choice for foods that have low carb counts and are high in healthy fats.
Both items are also high in protein, making them an excellent source of nutrition for keto dieters. In addition to providing essential nutrients, these foods are low in calories, making them a perfect fit for people trying to lose weight or control their carb intake.
Not to mention, they’re also high in healthy fats, which help keep you satiated and satisfied throughout the day.
Low-carb veggies are a great food to include in your diet. They’re full of nutrients and are easy to digest, so they’ll provide you with all the nutrients you need. Get creative and mix up your veggies.
There’s no rule that says you have to stick to just some of them. Some great low-carb veggies include broccoli, cauliflower, and cabbage. They’re also high in fiber and vitamins, which will help you stay healthy and fit.
Many of these vegetables can also be consumed cooked or raw, so you have many options for how to enjoy them.
It is a keto-friendly food that contains a host of essential nutrients. They are also a great source of healthy fats, which help you lose weight and reduce your appetite.
Additionally, fatty acids help you stay fuller for longer, which is great news if you’re looking to restrict your calorie intake. Not to mention, avocado is a great food to add to your keto diet for its mood-boosting and stress-relieving properties.
Add it to any dish for an extra layer of healthy fats that will satisfy your cravings!
Phew! That was a long list, wasn’t it?
Make sure to stick to this keto diet food list and plan your diet accordingly.
We recommend changing the portion size of some of the foods we mentioned to ease transitioning to keto. Your body needs time to adjust itself and achieve ketosis. You may also experience keto flu, which is a temporary symptom of keto.
So don’t force yourself and keep the portions small at first before easing up on how much you eat over time.
Feel free to post your doubts and experiences in the comments section below. We can’t wait to see how you fare on keto in 2022!
Frequently Asked Questions
What foods to avoid on a keto diet?
When you follow keto, it’s important to remember that you should avoid grains, dairy, legumes, and processed foods like breakfast cereals, chips, pies, pastries, etc.
What are the best fruits for keto diet?
When it comes to keto diet, some of the best fruits to include in your low-carb diet are raspberries, strawberries, blackberries, blueberries, and cranberry. Eat fresh fruits as much as possible for the best results. Apples, grapefruit, oranges, avocados, and bananas are also good keto-approved fruits.
Which meats and fish can I eat on keto diet?
There’s no wrong answer when it comes to eating meats and fish on keto. However, some great options include bacon, ham, sausage, chicken breasts, and fish (salmon, tuna, etc.). Make sure to read the ingredients list on any product you plan on buying to make sure there are no hidden carbs.
Does following a keto diet mean I can’t drink coffee or alcohol?
Strictly speaking, following keto doesn’t mean prohibiting anything. It just means eating in a way that will put your body in the state of ketosis, which occurs when the body is burning fat to produce energy instead of sugar from carbohydrates. You can drink coffee and alcohol in moderation. The main point is to avoid sugar and sugar-based products.