Foods You Can and Cannot Eat on the Ketogenic Diet

Foods You Can and Cannot Eat on the Ketogenic Diet

The ketogenic diet is made up of food components that are very high in fats and very low in carbohydrates.
Ketosis, an elevated level of ketone bodies in the blood, occurs because fat is converted into ketones in the liver.

This happens when there is a minimal amount of carbs in the diet and a high amount of fats.

The liver converts fat into fatty acids and ketone bodies enabling the body to burn fat for energy and this can help supply energy to the brain.

Ketogenic Shopping List

When eating keto, it’s essential that you eat your healthy fats, protein and carbs in the right proportion depending on which type you are following.
Macronutrients or macros are essential for survival because they’re required for the right functioning of the body.

Carbohydrates, protein and fats are macros.
There are some carbohydrates that have a high glycemic index like potato chips, ice cream, syrup and a few with a coffee glycemic index like kale, cabbage, cauliflower and leafy greens.

The 28 Day Keto Challenge

Foods allowed on the ketogenic diet:

These are food items you can buy from the farmer’s market or your grocery store. All meats, seafood, full-fat dairy are allowed on the keto diet.


  • Butter
  • Avocado oil
  • Olive Oil
  • Ghee
  • Coconut Oil
  • MCT Oil


  • Beef
  • Chicken
  • Turkey
  • Duck
  • Veal
  • Venison
  • Lamb
  • Goat
  • Pork


  • Fish
  • Mackerel
  • Shrimp
  • Oysters
  • Crayfish
  • Cod
  • Salmon


  • Kale
  • Spinach
  • Lettuce
  • Cauliflower
  • Broccoli
  • Celery
  • Cucumber
  • Zucchini
  • Cabbage
  • Asparagus
  • Eggplant
  • Bell peppers


  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
  • Limes
  • Lemons
  • Coconut
  • Avocados
  • Tomatoes
  • Olives


  • Full fat organic cheese
  • All fat organic milk
  • Fat yogurt

Nuts and nut milk:

  • Almonds and almond milk
  • Cashews and cashew milk
  • Macadamia nuts
  • Walnuts
  • Brazil nuts
  • Pine nuts
  • Pistachios


  • Flax seeds
  • Chia seeds
  • Hemp seeds
  • Pumpkin Seeds

Foods not allowed on the ketogenic diet:

Gluten (from Wheat)
Refined Sugar
High Glycemic-Load Foods
High Fructose Corn Syrup

The OVER-40 Keto Solution

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