Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (2023)

If you're considering going keto, you're likely looking to get lean quick and have mentally prepared yourself for cutting out almost all carbs from your diet. Although many healthy carbs can help uncover your abs, the key to killing the keto diet is eating foods that are high in fat, low in carbs, and contain moderate amounts of protein. That way, you allow your liver to produce ketone bodies, which the body uses for energy rather than its usual primary source of energy—glucose, a carb.

When we adopt a low-carb, high-fat diet, the body switches to burning fat (which turn into ketone bodies in the liver) for fuel—ultimately slimming us down, reducing bloat, and boosting brain power. Before you vow to get trim and start your own keto journey, stock up on these essential keto groceries.

Here are 37 of the best keto diet foods.

1

Birch Benders Keto Pancake & Waffle Mix

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (1)

Per 2 pancakes: 160 calories, 11 g fat (2 g saturated, 0 g trans fat), 350 mg sodium, 10 g carbs (5 g fiber, 3 g sugar), 9 g protein

These cakes are made with almond flour, eggs, tigernut flour, and coconut flour for a low-carb breakfast that packs in the fiber. Tigernuts, which technically belong to the tuber family, pack in resistant starch as well as plant-based protein, healthy fats, and vitamins C and E, which act as antioxidants.

2

Fat Snax Peanut Butter Cookie

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (2)

Per cookie: 110 calories, 9 g fat (3.5 g saturated, 0 g trans fat), 95 mg sodium, 6 g carbs (2 g fiber, 0 g sugar), 3 g protein

If you're craving a sweet treat, go for Fat Snax's low-carb, sugar-free cookies. This one lists peanut butter as the first ingredient, followed by butter, eggs, and coconut flour. It's sweetened with erythritol, stevia, and xylitol (which means it's not safe for your dog, so be careful!). Jazz up your post-dinner dessert by spreading a tablespoon of nut butter in between these cookies and sprinkling them with some dark chocolate chips.

3

Magic Spoon Cereal, Frosted

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (3)

Per 3/4 cup: 110 calories, 6 g fat (5 g saturated, 0 g trans fat), 60 mg sodium, 8 g carbs (2 g fiber, 0 g sugar), 12 g protein

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If cereal was your go-to vice before you've transitioned into the keto diet, you're going to love Magic Spoon's crunchy flakes. A ¾ cup of the frosted flakes clock in at 110 calories, 6 grams of fat, and 3 grams of net carbs thanks to the 3 grams of allulose the breakfast bowl is sweetened with. Try the fruity, cocoa, and cinnamon boxes, too.

4

GimMe Organic Roasted Seaweed, Sea Salt

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (4)

Per package: 25 calories, 2 g fat (0 g saturated, 0 g trans fat), 65 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein

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Nutrient-dense seaweed is loaded with vitamin C, calcium, and iron, and this snackable rendition will keep your waistline slim and cravings at bay with only 25 calories per pack. You'll get the same crunch as a bag of Lay's with none of the empty carbs. GimMe also offers nori sheets, which you can use to create your own homemade sushi sans rice!

5

ZonePerfect Keto Shake, Coconut Pineapple

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (5)

Per 11 oz: 200 calories, 17 g fat (11 g saturated, 0 g trans fat), 140 mg sodium, 3 g carbs (0 g fiber, 1 g sugar), 10 g protein

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MCT-rich coconut cream makes up the majority of this shake's fat profile. It's free of gluten, soy, artificial flavors, colors, and sweeteners, making for a perfect on-the-go snack. Plus, it just so happens to taste like a piña colada, so we're not complaining.

6

4th & Heart Truffle Medium Heat, MCT Sprayable Ghee

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (6)

Per 5 oz spray: 120 calories, 14 g fat (8 g saturated, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein

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Take grilling to the next level with 4th & Heart's truffle-flavored sprayable ghee. Not only will you add major umami flavor to your veggies and meats, but you'll also benefit from vitamins A, D, E, and K, as well as butyric acid, which helps blast stomach fat.

7

Good Dee's Chocolate Brownie Mix

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (7)

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Per 18 g dry mix: 30 calories, 1.5 g fat (0 g saturated, 0 g trans fat), 85 mg sodium, 14 g carbs (5 g fiber, 0 g sugar), 1 g protein

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Good Dee's divine baking mixes combine wholesome ingredients into an easy-to-bake treat that's naturally gluten- and wheat-free as well as super low in net carbs. This chocolate brownie is packed with fiber, the gut-friendly nutrient that many keto dieters don't get enough of.

8

Epic Chicken Sriracha Bar

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (8)

1 bar, 43 g: 130 calories, 6 g fat (3 g saturated fat), 540 mg sodium, 2 g carbs (2 g fiber, 0 g sugar), 13 g protein

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This spicy chicken bar houses 130 calories, 6 grams of fat, and 13 grams of complete protein while maintaining a low carb content, zero sugar, and featuring some hunger-quelling fiber. Epic seasons its snack with cumin, oregano, garlic, and spicy red pepper flakes for a flavor-packed twist on your go-to chicken dinner.

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (9)

Per 1 piece: 50 calories, 2.5 g fat (1.5 g saturated, 0 g trans fat), 130 mg sodium, 2 g carbs (1 g fiber, 1 g sugar), 4 g protein

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It's no secret that cauliflower is officially the low-carb "It" food. The cruciferous veggie is a wonderful wheat replacement—and these sandwich thins are the perfect way to kick your wheat loaf to the curb while on keto. It's spiced with parmesan and nutritional yeast for a super cheesy flavor that tastes like pizza. Add a few slices of low-sodium turkey and creamy avocado between each cauliflower thin for the ultimate lunch sammy.

10

Bulletproof Vanilla Cold Brew with Collagen Protein

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (10)

Per 1 container: 220 calories, 14 g fat (12 g saturated, 0 g trans fat), 45 mg sodium, 19 g carbs (0 g fiber, 0 g sugar), 15 g protein

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Skip your midday trip to Starbucks and stock up on Bulletproof's rich vanilla latte made with energizing cold brew coffee and omega-3-rich grass-fed butter. This portable cup of Joe is spiked with collagen protein, which helps support skin, joint, and hair health, as well as Brain Octane oil for a much-needed productivity boost.

11

Good Culture Double Cream Classic Cottage Cheese

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (11)

Per ½ cup: 130 calories, 7 g fat (4.5 g saturated, 0 g trans fat), 430 mg sodium, 3 g carbs (0 g fiber, 2 g sugar), 13 g protein

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Unlike most brands of cottage cheese, Good Culture has a leg up above the rest thanks to the added probiotics. Spread some atop Outer Aisle's cauliflower sandwich thins for a protein-packed breakfast that's also loaded with healthy fats thanks to the curdled cheese's 6 percent milkfat.

12

The New Primal Cilantro Lime Turkey Sticks

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (12)

1 stick, 1 oz: 50 calories, 1.5 g fat (0.5 g saturated fat), 320 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 7 g protein

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These free-range, antibiotic- and hormone-free turkey sticks provide a whopping seven grams of protein for only 50 calories. These meat snacks are individually packaged, making them perfect to throw in a bag and enjoy whenever. Bright flavor notes like cilantro, parsley, and lime prove that this bird's not just for Thanksgiving.

13

Organic Traditions Organic Roasted Hazelnut Butter

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (13)

Per 4 pieces: 70 calories, 7 g fat (2 g saturated, 0 g trans fat), 0 mg sodium, 2 g carbs (0 g fiber, 2 g sugar), 2 g protein

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Hazelnuts are chock-full of vitamin E, magnesium, manganese, zinc, and B vitamins, as well as satiating monounsaturated fats. Pair a tablespoon of Organic Tradition's nut butter with pure cocoa for a keto-friendly snack that won't derail your goals like Nutella would.

14

Keto Krunch Buffalo Cheese Crisps

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (14)

Per 7 crisps: 160 calories, 13 g fat (9 g saturated, 0 g trans fat), 220 mg sodium, 1 g carbs (<1 g fiber, 0 g sugar), 9 g protein

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Need a savory source of fat on the run? These buffalo-flavored cheese crisps make for the perfect crunchy snack with 7 grams of fat and a delicious blend of spices such as onion, red pepper, and oregano. If you're not eating these on their own, sprinkle them atop salads, a hearty soup, or use them as mini crackers.

15

Chomps Original Beef Sticks

(Video) Keto Diet: What You Can & Can't Eat
Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (15)

1 stick, 1.15 oz: 100 calories, 6 g fat (2.5 g saturated fat), 290 mg sodium, 0 g carbs, 9 g protein

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Next time you're in need of a savory snack, unwrap Chomps' protein-packed beef sticks. They're made with 100% grass-fed and grass-finished beef, which ensures your snack is packed with beta-carotene, inflammation-fighting omega-3s, and more fat-burning CLA.

16

F-Bomb Macadamia Pecan Nut Butter with Sea Salt

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (16)

Per packet: 202 calories, 21 g fat (3 g saturated, 0 g trans fat), 30 mg sodium, 4 g carbs (3 g fiber, 1 g sugar), 2 g protein

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Macadamia nuts and pecans have the highest fat content of all nuts, deeming this snack one of our best keto diet groceries. A study in the journal Lipids found that macadamia nuts can help fight off heart disease in people with high cholesterol, while a study in Nutrition Research shows that pecans increase antioxidants in the blood.

17

Moon Cheese, Gouda

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (17)

Per 6-7 pieces: 70 calories, 5 g fat (3 g saturated, 0 g trans fat), 190 mg sodium, 0 g carbs, 5 g protein

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With absolutely no carbs and an even ratio of fats to protein, we're totally loving Moon Cheese. The dehydrated cheese snack is made of Dutch-style cheese and comes in gouda, cheddar, pepper jack, and sriracha flavors to please all of your cheesy cravings.

18

FishPeople Lemon Zest + Herb Wild Alaskan Salmon Jerky

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (18)

6 pieces, 28 g: 90 calories, 3 g fat (1 g saturated fat), 380 mg sodium, 4 g carbs (0 g fiber, 3 g sugar), 12 g protein

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The makers of our favorite seafood dinner kits debuted a scrumptious line of wild-caught salmon jerky. You'll get 900 milligrams of omega-3s per bag, but if you're eating the entire bag, make sure to pair it with a glass of water, as the sodium content is a bit on the high side.

RELATED:The 7-day diet that melts your belly fat fast.

19

Super Fat Nitro Coffee Nut Butter + MCT

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (19)

Per pouch: 240 calories, 20 g fat (2.5 g saturated, 0 g trans fat), 45 mg sodium, 11 g carbs (5 g fiber, 2 g sugar), 8 g protein

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Two potent, plant-powered pick-me-ups—MCTs and coffee—team up in this undeniably creamy snack. The pouch blends almond and macadamia nut butters, along with the brain-boosting MCT and coffee, for a portable nosh you can spread on low-carb crackers or take with you for some pre-gym fuel.

20

Peckish Eggs & Everything

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (20)

Per 1 container: 180 calories, 12 g fat (3 g saturated, 0 g trans fat), 520 mg sodium, 5 g carbs (1 g fiber, 1 g sugar), 13 g protein

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Eggs are a well-rounded keto meal, but they can get pretty boring pretty fast if you're eating them daily. Peckish created a perfectly-boiled egg snack that comes paired with an everything bagel seasoning dip for the ultimate twist on your go-to breakfast. Plus, Peckish makes eggs portable, so you can grab this snack on the go.

21

Bertolli Extra Virgin Olive Oil

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (21)

Per tablespoon: 120 calories, 14 g fat (0 g saturated, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein

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Dress your salads with Bertolli's organic extra virgin olive oil for a boost of heart-healthy monounsaturated fats, biologically active antioxidants, and anti-inflammatory compounds.

22

Love Good Fats, Rich Chocolatey Almond Bar

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (22)

(Video) The Truth About Low-Carb Diets and 'Slow Carbs'

Per bar: 210 calories, 14 g fat (7 g saturated, 0 g trans fat), 100 mg sodium, 12 g carbs (8 g fiber, 2 g sugar), 9 g protein

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This bar boasts a base of rich chocolate and is studded with crunchy pieces of fat-filled almonds for a total fat content of 14 grams, which will definitely help keep you in ketosis. It's also gluten-, soy-, and sugar-free, proving to be a great fit for many diets.

23

Lily's Sweets Dark Chocolate Covered Almonds

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (23)

Per 1 oz: 150 calories, 13 g fat (4 g saturated, 0 g trans fat), <5 mg sodium, 9 g carbs (5 g fiber, <1 g sugar), 5 g protein

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These irresistibly satisfying chocolate-covered almonds have a nutrition panel you can feel good about. An impressive 13 grams of healthy fats, 5 grams of fiber, and almost zero sugar is a nutritional profile that's hard to come by on dessert. You can chalk it up to the stevia and erythritol that's used to sweeten up the snack.

24

Safe Catch Wild Pink Salmon

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (24)

per 2 oz: 90 calories, 3 g fat (0.5 g saturated fat, 0 g trans fat), 170 mg sodium, 0 g carbs, 14 g protein

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Safe Catch tests all their sustainably-caught salmon to make sure it contains the lowest mercury levels of any brand, so you can feel good about digging in. Safe Catch also uses an artisan cooking process, which allows the fish to retain its heart-healthy omega-3s and flavor, rather than marinating the protein in inflammatory oils or tainting it with fillers and preservatives.

25

Nutiva Organic Unflavored MCT Oil

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (25)

per 1 Tbsp: 130 calories, 14 g fat (14 g saturated fat, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein

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Extracted from organic coconuts, this MCT oil is packed with medium-chain triglycerides, including 7.3 grams of caprylic acid, 5 grams of capric acid, and 0.7 grams of lauric acid—which work together to boost brain power, fight inflammation, stabilize blood sugar, and help your body produce ketones.

26

Horizon Organic Mozzarella String Cheese

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (26)

Per 1 stick (28 g): 80 calories, 6 g fat (3 g saturated fat, 0 g trans fat), 190 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 7 g protein

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For an office snack that will keep crabby cravings at bay on the go, toss these organic mozzarella sticks in your company fridge. Besides packing in 6 grams of satiating fats, one stick contains 20 percent of your daily value of bone-strengthening calcium and 7 grams of muscle-maintaining protein.

27

Blue Diamond Crafted Gourmet Almonds, Garlic, Herb & Olive Oil

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (27)

Per 1 oz (about 24 nuts): 170 calories, 15 g fat (1 g saturated fat, 0 g trans fat), 135 mg sodium, 5 g carbs (3 g fiber, 1 g sugar), 6 g protein

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Swap your go-to snack with these savory almonds that are coated with extra virgin olive oil and seasoned with aromatic herbs such as rosemary and garlic. With a solid amount of heart-disease-preventing monounsaturated fats and just two net carbs per serving, feel free to munch guilt-free.

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (28)

Per scoop: 70 calories, 7 g fat (7 g saturated fat, 0 g trans fat), 0 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein

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Two superstar fat burners—MCT oil and matcha—combine in this keto-approved powder that's bound to shoo away hunger and maintain your level of ketosis. For a delicious yet clean source of energy, mix one scoop of matcha-infused MCT oil powder with a glass of ice-cold water and sip before breakfast or in between meals.

29

Sir Kensington's Organic Mayonnaise

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (29)

Per tbsp: 100 calories, 11 g fat (1 g saturated fat, 0 g trans fat), 11 mg sodium 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

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Although it's not ideal to consume bread on the keto diet, there are plenty of other foods you can deliciously pair mayo with—especially when the spread tastes as heavenly as Sir Kensington's. Slather the creamy spread on grilled burgers, mix into a carb-free tuna salad, or try your hand at homemade deviled eggs.

30

Eggs

(Video) Best Low-Carb Fruits (and Which to Avoid)
Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (30)

PER 1 EGG: 70 calories, 5 g fat (1.5 g saturated fat, 0 g trans fat), 70 mg sodium, 0 g carbs, 6 g protein

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Fried, boiled, baked, or poached, eggs in any form will become your best friend when you're going keto. The affordable and versatile protein is a great source of ketone-spiking fats, as well as essential fat-blasting nutrients such as choline and skin-clearing collagen.

31

Oloves, Lemon Rosemary

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (31)

Per 6 olives: 25 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 125 mg sodium, <1 g carbs (0 g fiber, 0 g sugar), 0 g protein

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Toss these marinated olives on top of salads, mix into a tuna salad, blend into pesto, or snack on them on their own to increase your daily fat intake. This fatty fruit (yes, olives are a fruit!) is loaded with vitamin E—a vital antioxidant that's essential for skin health—as well as oleic acid, a monounsaturated fat that's been shown to nix inflammation in the bud.

32

Keto Carne Spicy Beef Jerky

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (32)

Per 1 oz: 100 calories, 7 g fat (3 g saturated fat, 0 g trans fat), 300 mg sodium, 0 g carbs, 6 g protein

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Most beef jerky is coated with sugars and syrups to increase the meat's flavor factor. Keto Carne does without the carb-laden sweet stuff and simply uses fatty cuts of meat, spices, and water—and leaves out the harmful nitrates and preservatives.

33

Green Giant Zucchini Veggie Spirals

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (33)

Per ¾ cup: 15 calories, 0 g fat, 0 mg sodium, 2 g carbs (1 g fiber, 1 g sugar), 1 g protein

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Instead of putting in some arm grease and churning your own zoodles at home, opt for picking up a pack of Green Giant's frozen zucchini spirals. They're made with just one wholesome ingredient—zucchini—and fare well sautéed, steamed, or baked.

34

Avocado

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (34)

Per fruit: 227 calories, 20.9 g fat (2.9 g saturated fat, 0 g trans fat), 11 mg sodium, 11.8 g carbs (9.2 g fiber, <1 g sugar), 2.6 g protein

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Whether you're whipping the fruit into a quick guac or noshing on it plain, avocados are a wonderful source of unsaturated, plant-based fats that can help add texture to your meals and major flavor.

35

MaraNatha Organic Raw Almond Butter

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (35)

Per 2 tbsp: 180 calories, 15 g fat (1 g saturated, 0 g trans fat), 0 mg sodium, 7 g carbs (4 g fiber, 1 g sugar), 7 g protein

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Slather this one-ingredient almond butter on celery sticks or spoon it into your mouth on its own for a dreamy snack that's bound to satiate. Choose this spread to reap raw almonds' antioxidant benefits, as the raw nuts contain more skin-loving vitamin E than their roasted counterparts.

36

4th and Heart Original Ghee Butter

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (36)

Per tbsp: 45 calories, 5 g fat (3 g saturated, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein

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Ghee (or clarified butter) is the paleo-friendly, lactose-free alternative that's made by heating butter and skimming off the milk solids that rise to the top. Ghee's main benefit over traditional butter is its higher concentration of butyric acid, a short-chain saturated fat that's been shown to aid weight loss, relieve gastrointestinal distress, and combat insulin resistance and inflammation.

37

House Foods Tofu Shirataki, Spaghetti

Keto Diet Foods: 37 Must-Buy, Low-Carb Groceries — Eat This Not That (37)

Per 4 oz: 10 calories, 0.5 g fat (0 g saturated, 0 g trans fat), 15 mg sodium, 3 g carbs (2 g fiber, 1 g sugar), <1 g protein

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(Video) Zero Carb Food List (BEST Foods For KETO!)

If you miss twirling and slurping spaghetti, stock up on these tofu-based noodles that mimic your favorite carb. The best part? Unlike traditional pasta, which packs in upwards of 40 grams of carbs per 2-ounce serving, these noodles boast just 3 grams of carbs and 2 grams of fiber. Drizzle pesto or melt butter and cheese over the tofu noodles for a delectable high-fat, low-carb lunch. And for more foods that don't overdo sugar and starches, check out our 27 Best Low-Carb Snacks.

FAQs

What can I eat unlimited on keto diet? ›

Foods You Can Eat on the Ketogenic Diet
  • Fish and seafood.
  • Low-carb veggies.
  • Cheese.
  • Avocados.
  • Poultry.
  • Eggs.
  • Nuts, seeds and healthful oils.
  • Plain Greek yogurt and cottage cheese.
18 Oct 2022

What are the top 5 keto foods? ›

10 foods that are suitable on a keto diet
  1. Salmon. Salmon, and other oily fish such as sardines, mackerel and anchovies, are very high in omega-3, which has been shown to help lower insulin levels and improve insulin sensitivity in those who are overweight. ...
  2. Cheese. ...
  3. Avocado. ...
  4. Eggs. ...
  5. Chicken. ...
  6. Coconut oil. ...
  7. Olive oil. ...
  8. Nuts & seeds.
2 May 2022

What foods will not kick you out of ketosis? ›

10 Keto-Friendly Snacks That Were Always Keto
  • Hard-boiled eggs and a handful of almonds.
  • Red pepper strips with guacamole.
  • Celery sticks with peanut butter.
  • Hard cheddar cheese and salami.
  • Cucumbers with smoked salmon and cream cheese.
  • Ham and pickle roll-ups, with deli meat ham, cream cheese, and dill pickles.
4 Sept 2019

Is 37 grams of carbs keto? ›

Finding Your Keto Carb Limit

This keto carb limit is 35 grams of total carbs and 25 grams of net carbs. (Net carbs are found by subtracting the grams of the fiber from the total grams of carbs.) If net carbs are further limited to less than 20 grams, then most people will get into ketosis even more quickly.

What is the best breakfast for keto diet? ›

What to Eat for Your Keto Breakfast
  • Veggie Omelet. 1/10. ...
  • Avocado. 2/10. ...
  • Crustless Quiche. 3/10. ...
  • Sausage. 4/10. ...
  • Greek Yogurt Parfait. 5/10. ...
  • Macadamia Nut Pancakes. 6/10. ...
  • Bacon and Eggs. 7/10. ...
  • Flaxseed Porridge. 8/10.
2 Nov 2021

What fruit can I have on keto? ›

9 Nutritious Keto-Friendly Fruits
  • Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
  • Watermelon. Watermelon is a flavorful and hydrating fruit that's easy to add to a ketogenic diet. ...
  • Strawberries. ...
  • Lemons. ...
  • Tomatoes. ...
  • Raspberries. ...
  • Peaches. ...
  • Cantaloupe.
18 Mar 2020

What should I eat every day on keto? ›

A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% — or 20–50 grams — of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What foods kick you into ketosis? ›

Eating a diet rich in fat while also limiting carbs prompts your body to burn fat, rather than glucose, for fuel. That's the basis of ketosis. People following a ketogenic diet get 75% of their calories from fats, which ideally should come from avocado, nuts, olive oils, and other unsaturated, or healthy, fats.

What knocks you out of fat burn? ›

While no specific foods can cause us to be kicked out of fat burn, consuming too many carbs will. Carbs in the form of sugar, preservatives, and fillers are hidden in many foods we wouldn't expect, making it all the more challenging to stay in fat burn for long if we aren't careful.

Do eggs break ketosis? ›

Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein.

Does coffee break ketosis? ›

More good news: Coffee and tea don't interfere with fasting perks like ketosis and fat burn, and coffee may even help amplify some of fasting's benefits such as improved insulin sensitivity3 .

Are blueberries keto? ›

Blueberries are healthy and nutritious, and raw blueberries can easily be part of your keto diet — especially if you're counting total carbs rather than net carbs. However, dried blueberries and most food products made with blueberries will be too high in carbs for keto.

How do I jumpstart ketosis? ›

7 Tips to Get Into Ketosis
  1. Minimize your carb consumption. Eating a very low carb diet is by far the most important factor in achieving ketosis. ...
  2. Ramp up your physical activity. ...
  3. Increase your healthy fat intake. ...
  4. Try a short fast or a fat fast. ...
  5. Maintain adequate protein intake. ...
  6. Test ketone levels and adjust your diet as needed.

How many days does it take to go into ketosis? ›

It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.

How many eggs can I have in keto? ›

You must eat an egg-based meal every three to five hours. You must eat a meal even if you're not hungry. You can eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed. You must eat at least six whole eggs per day.

Can I have a banana for breakfast on keto? ›

Even though they're loaded with nutrients and are surprisingly good for your hair and skin, bananas are basically off the table when you're eating keto. Why? They've got a whopping 31 grams of carbs per banana. Eat one, and you're almost at your quota for the day.

Are scrambled eggs good for keto diet? ›

Yes, scrambled eggs are a great way to start the day when you are on a keto diet! One egg boasts 7 grams of protein, 5 grams of fat, and just . 6 grams of carbs, making it an excellent option for a keto diet.

What fruits should be avoided on keto? ›

Here's a list of fruits to avoid on a Keto diet:
  • Apples (don't be surprise)
  • Grapes.
  • Bananas.
  • Dates.
  • Mangoes.
  • Peaches.
  • Pineapples.
  • Raisins.
14 Jul 2020

Can I eat an apple on keto? ›

Apples. An apple a day may keep the doctor away, but it really has no place in a keto diet. One medium apple has more than 22 g of net carbs, according to USDA data — enough to blow someone's entire carb allotment for the day.

How much water should I drink on keto? ›

How Much Water Should You Drink on Keto? Rule of thumb states a person should divide their body weight in half and drink that many ounces of water daily. For example, if someone weighs 160 pounds, they'll need to take in 80 ounces of water a day.

What kind of bread is keto friendly? ›

Regular white, wheat, oat, rye or multigrain breads are very high in carbs and are not allowed on the Keto diet. Instead you can make your own or purchase bread that is gluten free, with high fiber content and lower carbs. Often made with coconut or almond flour or a combination of both.

Can you eat potatoes on keto? ›

No, potatoes are not keto friendly. Although they contain no gluten, they still have a high amount of starch and carbs in a serving.

Can you eat grapes on keto? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Can you eat peanut butter sandwich on keto? ›

When your body is in ketosis, it burns your stored body fat for fuel instead of carbs and sugar. You can stay in ketosis and eat PB sandwiches - just eat low-carb bread and all-natural peanut butter.

Can I have popcorn on keto? ›

Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.

Can peanut butter kick you out of ketosis? ›

Blatner emphasizes that it's a total myth that people following the ketogenic diet can't have any carbohydrates, so even though peanut butter has 7 grams of carbs per serving, it's still a keto-friendly food.

Can salad kick you out of ketosis? ›

Not Paying Attention to Your Veggie Intake

Vegetables have carbohydrates. And that means that you have to watch how much you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs, and thus get kicked out of ketosis.

Can you eat onions on a keto diet? ›

Luckily, onions can fit into any diet because of their nutrients, low calories, fiber and flavor – even Keto.

Are carrots keto? ›

Carrots are too starchy for keto, while cauliflower is more acceptable because of its low net carb count. If you're thinking about embarking on a ketogenic diet, you probably already know you'll be avoiding processed grains and sugar, like pizza and muffins.

What are the signs of fat burning? ›

10 signs you're losing weight
  • You're not hungry all the time. ...
  • Your sense of well-being improves. ...
  • Your clothes fit differently. ...
  • You're noticing some muscle definition. ...
  • Your body measurements are changing. ...
  • Your chronic pain improves. ...
  • You're going to the bathroom more — or less — frequently. ...
  • Your blood pressure is coming down.

Where is the first place you burn fat? ›

The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.

How do you know if your peeing out fat? ›

The Most Common Indicators That Your Body Is Burning Fat
  • Your urine will be lighter in color. This is because when your body burns fat, it releases water and glycogen into your urine. ...
  • You will urinate more frequently. ...
  • You may notice that your urine smells different. ...
  • Your weight will decrease.

Are hard boiled eggs keto friendly? ›

Yes, eggs are keto! With high fat, high protein, and low carbs, they're one of the most keto friendly foods you can find.

Will a 3 day egg fast put me in ketosis? ›

Since eggs are naturally keto, an egg fast creates the perfect conditions for low carb, moderate protein, and high fat macros that encourage fat burning and ketosis. Many people do this fast as part of new year's resolutions, but it's a good option for keto dieters anytime that a reset is needed.

Will hard boiled eggs take you out of ketosis? ›

Can you eat eggs on keto? Yes — according to the USDA, 1 large egg contains 6 grams of protein, 5 grams of fat, and less than 1 gram of carbohydrate, making it ideal for the keto diet.

What does caffeine do to ketosis? ›

Caffeine given at breakfast significantly stimulated ketone production in a dose-dependent manner (+88%; +116%) and also raised plasma free fatty acids. Whether caffeine has long-term ketogenic effects or could enhance the ketogenic effect of medium chain triglycerides remains to be determined.

How many cups of coffee can I have on keto? ›

Essentially, you can drink up to four cups of traditional black coffee on a keto diet – but for “keto coffee,” you may want to limit it to one cup.

Does lemon water break a fast? ›

The truth about lemon water and intermittent fasting

Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).

Are bananas keto? ›

Are Bananas Keto Friendly? Sadly, they're not keto. Carbs in bananas are too high to reasonably incorporate them into a keto way of eating.

Are strawberries OK on keto? ›

With low carbs in strawberries, this fruit is a great keto-friendly choice. To keep carbs lower, watch portion sizes and enjoy keto strawberry recipes.

Is watermelon a keto? ›

The ketogenic diet requires you to significantly cut back on carbs, which often means eliminating higher carb foods like fruit from your diet. Fortunately, compared with other fruits, watermelon is relatively low in carbs and can be enjoyed as part of a ketogenic diet.

Is almond milk OK on keto? ›

Unsweetened almond milk contains just 1.4 grams of carbs and is rich in important nutrients when fortified, making it a nutritious, keto-friendly option. In contrast, sweetened almond milk is too high in carbs and sugar to fit into a healthy keto diet.

Will a 16 hour fast put me in ketosis? ›

Your body may go into ketosis after just 12 hours of not eating, which many people do overnight before they "break fast" with a morning meal.

What is the ketones drink? ›

Ketone drinks are supplements that contain exogenous ketones and are sold as the shortcut to achieving nutritional ketosis even during the presence of glucose in the blood. Your body would usually go through the state of ketosis when ketones are produced as a result of a low carb diet, fasting or starving.

What color is your pee when in ketosis? ›

Acetoacetate levels can be measured through your urine with a ketone urine strip, which turns various shades of pink or purple depending on the ketone level of your urine. Darker colors typically mean that your urine contains higher levels ( 10 , 11 ).

How long should I stay on keto diet? ›

While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White Plains, New York. Keene recommends staying on keto for six months max before reintroducing more carbs to your diet.

Which alcohols are keto friendly? ›

Keto-Friendly Drinks

For instance, pure forms of alcohol like whiskey, gin, tequila, rum and vodka are all completely free of carbs. These beverages can be drunk straight or combined with low-carb mixers for more flavor. Wine and light varieties of beer are also relatively low in carbs — usually 3–4 grams per serving.

Can I eat unlimited calories on keto? ›

In general, strict control of calorie balance is unnecessary on the ketogenic diet. The keto diet is consistent with the foods we were designed to eat.

Can I eat unlimited meat on keto? ›

If you're embarking on a ketogenic lifestyle, you should know that you actually can't eat a ton of meat on the keto diet. In fact, eating too much protein can kick you out of ketosis, so while meats are definitely okay in moderation on a keto diet, they shouldn't be its number one staple.

Can you have a cheat meal on keto diet? ›

Can You Have a Cheat Day on Keto? Having a cheat day while you're on the keto diet will take you out of the state of ketosis, Fears says. “It can take several days for the body to achieve ketosis, so having a cheat meal every week or every couple of weeks means you won't be in ketosis a majority of the time,” she says.

Can I have unlimited fat on keto? ›

People on the keto diet need to get 55%–60% of their daily calories from fat in order to stay in ketosis. This means that a person consuming 2,000 calories per day needs approximately 122–133 grams (g) of fat daily.

What do you eat the first week of keto? ›

The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead. What do you eat during the first week of Keto? Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.

How can I speed up ketosis weight loss? ›

To speed up weight loss on keto, I recommend the following things:
  1. Fasting.
  2. Avoid snacking.
  3. Reduce calories.
  4. Sleep more.
  5. Quit alcohol.
  6. Exercise more.
  7. Watch out for your medications.

Can you eat unlimited bacon on keto? ›

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

How much water should you drink a day on keto? ›

How Much Water Should You Drink on Keto? Rule of thumb states a person should divide their body weight in half and drink that many ounces of water daily. For example, if someone weighs 160 pounds, they'll need to take in 80 ounces of water a day.

How much bacon can you have on keto? ›

Eating at least three strips of bacon daily when on the keto diet adds about 2000 milligrams of natural sodium to your normal daily intake. That will help reach the sodium goals for the diet to be successful.

Can you eat french fries on keto? ›

Are French Fries Keto? If we're talking about traditional french fries made with potatoes, then the answer to this question is no. French fries made with potatoes are delicious, however potatoes are very high in carbs and a keto diet is low carb. However, these rutabaga fries are low carb and definitely Keto friendly!

Will I get fat again after keto? ›

You're naturally going to gain a few pounds when you reintroduce them back into your diet because they contain water. The key is to pick healthy, whole carbs that won't cause gigantic spikes in your blood sugar. The worst thing you can do is go hog wild and start eating donuts and cookies.

Videos

1. Keto Food List/Ketogenic Food List/Keto Food for Weight Loss
(Dr.Mungli)
2. Mayo Clinic Minute: Low-carb diet findings and cautions
(Mayo Clinic)
3. How to do Mediterranean Keto
(Naturally Nourished Ali Miller RD)
4. How to Start a Keto Diet
(RuledMe)
5. How many carbs should you target? – Keto and Low-carb diets
(Diet Doctor)
6. How to start a low carb diet
(Diet Doctor)
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