The ketogenic diet, often simply called “keto,” is a very low-carb, high-fat diet that switches the body’s primary fuel source from glucose to ketones. It was originally developed to treat epilepsy in children, but has become popular for weight loss and other health benefits.
One of the keys to success on keto is choosing the right foods that fit the macronutrient goals. While total carbs and protein need to be limited, fat intake should be high to reach ketosis.
Many assume the diet is extremely restrictive, but there are actually plenty of keto-friendly foods that can be enjoyed freely without weighing or tracking.
Meats and Poultry
All fresh or unprocessed meats are unlimited on a ketogenic diet. This includes:
- Beef
- Chicken
- Pork
- Lamb
- Turkey
Meats are naturally low in carbs and high in B vitamins like niacin, vitamin B6, and riboflavin. They also provide high-quality protein to help maintain muscle mass while losing weight.
Choose fattier cuts like ribeye and chicken thighs to boost the fat content even more. Processed meats like bacon, sausage, and hot dogs can also be enjoyed in moderation on keto.
Eggs
Whole eggs are a staple on low-carb, ketogenic diets. Compared to many other protein sources, eggs are low in carbs but high in healthy fats and protein.
Here are some facts about eggs:
- Large eggs contain less than 1 gram of carbs each, with about 6 grams of protein and 5 grams of fat.
- They provide important micronutrients like selenium, vitamin A, B vitamins, and choline.
- Egg yolks are among the richest sources of the antioxidants lutein and zeaxanthin.
Enjoy eggs cooked any style like fried, scrambled, poached, or boiled. An omelet is a quick keto breakfast option that allows you to add in different meats, cheeses, and veggies.
Non-starchy Vegetables
Non-starchy vegetables make up a big part of a well-formulated keto diet. They provide fiber, vitamins, minerals, and antioxidants with very few digestible carbs.
Almost all types are permitted, except for starchy veggies like potatoes, corn, and peas.
Here are some great options:
- Leafy greens – spinach, kale, lettuce, etc.
- Broccoli
- Cauliflower
- Cucumber
- Tomatoes
- Onions
- Peppers
- Mushrooms
- Asparagus
- Green beans
These can be eaten raw in salads and sides or cooked into entrees. When preparing veggies, avoid heavy sauces or adding too much oil.
Natural Fats
Getting adequate healthy fats is essential on keto. Fat should provide 70-80% of total daily calories.
Healthy natural fat sources include:
- Olive oil
- Coconut oil
- Avocado oil
- Butter
- Ghee
- Nuts and seeds
- Coconut
- Olives
- Avocados
Use these to cook, on salads, or as a topping for vegetables. Nuts and seeds make a great snack but are calorie-dense so portion sizes still matter.
Cheese
Cheese is perfectly keto-friendly because of its high fat content and minimal carbs. It adds flavor and fat to meals and snacks.
Some good cheese options include:
- Cheddar
- Mozzarella
- Blue cheese
- Parmesan
- Swiss
- Feta
- Cream cheese
An ounce of cheese typically has under 1 gram of carbs but about 7 grams of protein and around 6 grams of fat.
Low-carb Condiments
Condiments can add lots of flavor without carbs or calories. Here are some ideal keto-friendly condiments:
- Salt
- Pepper
- Spices
- Hot sauce
- Mustard
- Mayonnaise
- BBQ sauce
- Ranch dressing
- Guacamole
Check the label of packaged condiments for sneaky sugar and carbohydrates. Making your own is an even better option.
Other Unlimited Foods
Some other foods that can be eaten freely on a ketogenic diet include:
- Plain Greek yogurt
- Cottage cheese
- Heavy cream
- Nut butters
- Chia seeds and flaxseeds
Foods to Limit
While the above foods are unlimited, portions still matter. Consuming excessive calories from even keto-friendly foods can prevent weight loss.
Some foods to keep an eye on portions for include:
- Nuts
- Cheese
- Meat
- Low-carb snacks like pork rinds
- Fatty sauces and condiments
Weighing food and tracking macros can help prevent overeating.
Even unlimited keto foods should be consumed mindfully.
Sample Daily Meal Plan with Unlimited Foods
Here is an example of how to plan meals and incorporate unlimited foods into a keto diet:
Breakfast
- 3 eggs fried in olive oil
- 1/2 avocado
- Handful of spinach
Lunch
- Tuna salad made with olive oil mayo on lettuce leaves
- Sliced cucumber
- String cheese
Dinner
- 6oz chicken breast
- 1 cup broccoli with butter
- Side salad with olive oil dressing
Snacks
- Hard boiled eggs
- Strawberries
- Handful of almonds
- Babybel cheese
Conclusion
The keto diet may seem restrictive at first glance but offers plenty of foods that can be enjoyed freely. Focus on meats, eggs, non-starchy veggies, high-fat dairy, nuts, seeds, healthy oils, and low-carb condiments.
Be mindful of portions of calorie-dense foods like cheese and nuts. Combine unlimited keto foods with proper tracking for the best chance of success.