What to Eat on Keto

We need food as fuel for our body, and like a car’s engine, we need to put quality fuel to maintain its good condition. If you follow a clean Keto diet, you’ll be able to nourish your body with the right macro and micronutrients while gradually losing weight. While there are many approaches and types of Keto, clean eating is the fastest and healthiest way to lose weight.

What to eat on Keto

  • Leafy greens and cruciferous vegetables
  • Fatty meat, fish and chicken
  • Healthy fat and oil from natural sources
  • Berries and avocado
  • Eggs
  • Nuts and Seeds in moderation
  • Full-fat natural cheese
  • Full-fat cream
  • Stevia, Monkfruit, Erythritol, and Swerve
  • Coco Aminos, Vinegar, Himalayan Salt
  • Black coffee, tea, unsweetened cocoa powder, unflavored sparkling water
  • Coconut Meat (but no sugar additives and in moderation as it still has carbs)

What not to eat on Keto

  • Junk food
  • Slimming pills and teas
  • Sugar and most sugar-substitute
  • Honey and molasses
  • Sweet fruits
  • Rice, all forms of wheat, traditional bread, quinoa, semolina and oats
  • Root crops such as potatoes, beans, corns, peas, and carrots
  • Milk and skim-milk
  • Inflammatory condiments such as soy sauce, ketchup, vegetable oil, corn oil, sunflower oil

The sad truth is junk food is more accessible than real healthy food. And almost everything that’s packaged is highly-processed and sugar-laden. Highly-processed food stresses our organs because they’re harder to convert into energy and nutrients. Remember, we do not need sugar in our food and we must choose food that naturally prepared, no inflammatory ingredients and no sugar.

Remember that not everything that can be eaten, should be eaten. Eat in moderation and consideration.

Now that you know what you should be eating, it’s time to figure out how much you should be eating, to reach your goal weight. Our Keto Macros Calculator can help you figure that out.


Campos, Marcelo. “Ketogenic Diet: Is the Ultimate Low-Carb Diet Good for You?” Harvard Health Blog, Harvard Health Publishing, 6 July 2018, www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089.

Eenfeldt, Andreas, and Bret Scher. “A Ketogenic Diet for Beginners – The Ultimate Keto Guide.” Diet Doctor, Diet Doctor, 4 Jan. 2019, www.dietdoctor.com/low-carb/keto.

Harvard Health Publishing. “Should You Try the Keto Diet?” Harvard Health Blog, Harvard Health Publishing, Oct. 2018, www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet.

Next: Macros & Micronutrients on Keto