This is the first question most people ask when starting a Ketogenic diet, so here is a good beginners list of things to consider at the store.
Protein Sources
- Beef
- Chicken
- Pork
- Turkey
- Fish
- Shellfish
- Lamb
- Bacon, Pepperoni, Lunch Meat, Hot Dogs, Sausage, Pork Roll, and other processed meats *
*Watch labels with these items, as carbohydrate count can vary.
Dairy
- Butter or ghee
- Heavy cream
- Eggs
- Cheese, both hard and soft
- Full fat versions of sour cream, creme fraiche, cream cheese,cottage cheese, mascarpone, ricotta, and plain greek yogurt
Vegetables and Fruits
All vegetables and fruits are going to have some carbohydrates in them, so it is best to keep track of how much you eat and how many net carbs are in them. Here’s are commonly eaten items that will fit into your carbohydrate limit nicely.
- Lettuce, any type
- Leafy greens, like spinach, kale, collard greens, etc.
- Eggplant
- Avocados
- Asparagus
- Cabbage
- Broccoli
- Brussel sprouts
- Cauliflower
- Zucchini
- Yellow squash
- Green beans
- Celery
- Mushrooms
- Tomatoes
- Cucumber
- Turnips
- Radishes
- Herbs
- Raspberries, blueberries, and strawberries in moderation
Other Items
- Nuts (always check the label for net carbs)
- Coconut oil
- Peanut oil
- Olive oil
- Seeds (flax, chia, pumpkin, sunflower)
- Beef jerky or meat sticks (check labels, some have a lot of carbs)
- Almond meal or coconut flour
- Low carb bars or snacks, usually found in the diet aisle
- Sugar free sauces (ketchup, BBQ sauce, mustard, mayo, etc.)
- Coffee or tea
- 0 carb sweeteners
This is by no means an exhaustive list of foods, and as you learn to read labels you’ll find many others that work fine for a ketogenic diet. But, as a starting point, it should get you on the right track! Now, go get your keto on!