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Your complete list of go-to food items for a keto-friendly diet

Before and After BMI

July 17, 2017

Your complete list of go-to food items for a keto-friendly diet

A ketogenic diet calls for getting more calories from protein and fat and fewer calories from carbohydrates. When you adhere to a very low-carb diet – less than 50 grams of carbs a day – your body quickly runs out of blood sugar it can use for energy. It then turns to protein and fat, breaking these down to get the energy it needs through a process called ketosis. Adhering to this low-carb diet food list should help you lose weight via this process.

Bowl of brown eggs sitting on a wooden table.


Moderate amounts of protein should be consumed with a keto-friendly diet. The following foods are good sources that will fit in well with your diet:

  • Turkey or chicken breast
  • Chicken thighs
  • Beef steak
  • Beef
  • Pork loin
  • Bacon
  • Eggs

Broccoli in a bowl sitting on a wooden table.


Vegetables can be an important part of a low-carb diet, with dark leafy greens being a particularly good choice. However, potatoes, yams and beets have a high carb content and should therefore be avoided.Some of the best keto-friendly veggies include:

  • Spinach
  • Kale
  • Lettuce
  • Asparagus
  • Brussels sprouts
  • Cucumber
  • Squash
  • Zucchini
  • Broccoli
  • Tomatoes
  • Eggplant
  • Peppers

Raw salmon sprinkled with rosemary and salt on top of a wooden table.


Seafood is generally a very good source of omega 3 fats, which can help your body better use insulin. Try incorporating the following into your low-carb diet:

  • Salmon
  • Shrimp
  • Crab
  • Sardines
  • Mackerel

Jar of plain Greek yogurt and silver spoon sitting on a wooden table.


Full-fat dairy foods are usually lower in carbs than their low-fat or non-fat counterparts. Good low-carb choices include:

  • Cheese
  • Cottage cheese
  • Plain Greek yogurt

Basket of peaches with a few other peaches and leaves sitting on a wooden table.


Fruits usually have a higher carb content than vegetables because of their natural sugar content. You don’t have to completely avoid them, however. Just make sure to choose fruits with a higher water content, such as:

  • Avocado
  • Berries
  • Honeydew melon
  • Peaches

Cooked chicken with spices and rosemary sitting on a cutting board.

Meat and poultry

Meat and poultry contain no carbs and have plenty of B vitamins and several minerals. Grass-fed meats are preferable because they have higher amounts of omega-3 fats and other beneficial nutrients. Also watch how you prepare and cook meat and poultry, because you could be adding carbs. For example, roasted chicken is carb-free, but fried chicken isn’t because of the breading or flour.

The following meats can be incorporated into your ketogenic diet:

  • Beef
  • Bison
  • Organ meats (heart, liver)
  • Chicken

Clear pitcher pouring water into clear glasses on a wooden table.


Rather than adding sugar or milk to your coffee or tea, try these beverage options:

  • Water
  • Sparkling water
  • Black coffee
  • Unsweetened teas
  • Wine
  • Light beer
  • Liquor

Pitcher of olive oil surrounded by olives on a wooden table.


Unrefined animal fats and fats from fish and some plants are all good choices, including:

  • Coconut oil
  • Ghee
  • Grass-fed butter
  • Tallow
  • Lard
  • Olive oil
  • Macadamia oil
  • Almond oil
  • Omega-3 fats found in salmon and other seafood

Using this low-carb diet food list should help you begin to reach your weight loss goal. For more guidance, contact BMI of Texas.