What do I eat?

The Keto Diet is a low carb, high fat, medium protein plan designed to start a natural process called ketosis. Once in ketosis, your body burns fat instead of sugar and you’ll see accelerated weight loss as a result. The ideal ratio of fat to protein to carbs is 65% / 30% / 5%.

Your carbs should ideally come from whole-food sources such as vegetables, nuts, dairy, etc. Try your best to avoid refined carbohydrates such as breads, pastas and cereals; starches such as potatoes, beans and legumes; and other refined sugars such as white sugar, HFCS, and even sugar from fruits.

Most meals should focus on a protein and a fat with a side of vegetables. Some examples would be; a steak with a side of sauteed spinach, or chicken thighs with a side of broccoli and cheese sauce. Snacks can include nuts and seeds, cheese, or anything “keto-friendly”. Adequate protein is a very important aspect of the Ketosis Diet and it will help you preserve muscle mass.

keto diet plan

Nuts like peanuts are great examples of a good snack while following a ketogenic diet plan

Rules of a basic keto diet plan:

  • 20 net carbohydrates per day (that’s the total carbs minus fiber)
  • Eat meats and dairy that are 1-2 carbs or less (most meats have zero)
  • Eat vegetables that are 5 or less
  • Eat them baked, fried, boiled, stir-fried, sauteed, roasted or microwaved.
  • No sugars (simple carbohydrates) – white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, or fruit.
  • No starches (complex carbohydrates) – grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips.

Meats on a basic keto diet plan:

Meat: Beef, steak, hamburger, pork , ham, bacon, lamb, veal, etc. Processed meats are ok too (like hot dogs and and sausage) but try to buy the organic stuff so that you’re not packing your body full of preservatives and other unhealthy things. Also look out for corn syrup on the labels which is a common additive.

Poultry: Chicken, turkey, duck, or other fowl.

Fish and Shellfish: Tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, crab legs and lobster. Basically anything that isn’t farmed because they contain toxins.

Eggs: Whole eggs, scrambled eggs, fried eggs, hard-boiled eggs, deviled eggs (<–these are my favorite snack!).

Everyday foods on a basic keto diet plan:

2 cups of salad per day (spinach, lettuce, arugula, cabbage, chard, chives, endive, kale, etc.)
1 cup of vegetables every day (artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.

Approved but limited foods on the basic keto diet plan:

4oz of cheese that has 1 carb or less per serving
4 tablespoons of cream, like heavy cream, light cream or sour cream.
4 tablespoons of mayonnaise
6 olives per day
1/2 an avocado per day
4 teaspoons of lemon/lime juice
4 teaspoons of soy sauce
2 servings of Dill or sugar-free pickles
Pork rinds, pepperoni, deviled eggs and other snacks
Everything else on a basic keto diet plan

Oils are awesome, they’re full of fat and some are quite good for you! Try to stay away from vegetable oil though, because it’s full of chemically-removed oils that are our bodies weren’t intended to consume. Instead, use healthier alternatives like olive oil and coconut oil.
Italian, or olive oil & vinegar dressings are great for keto, but you can find plenty of low-carb ranch and blue cheese dressings too.

22 thoughts on “What do I eat?

  1. Bill

    In the article above, you say to stay away from legumes. Peanuts are legumes. Are they a useful food for this type of diet?

    Reply
  2. Valerie Christy

    Is this possible for vegetarians? U write no black beans… No fruit & several more vegetables are taboo. I want to lose weight, but what do veggies eat? Thank U!

    Reply
  3. Sophia

    This site has the best information I have found yet! Simply put! Thank you so much . I will be sharing this blog

    Reply
  4. Jessica

    Just curios.. what is the point of limiting cheese and heavy cream if they are both zero carb? if you go over the recommended amount will it slow down weight loss?

    Reply
    1. Mark Godin

      Dairy is NOT zero carbs. Real dairy has lactose….which is a sugar.

      If you find something that looks like dairy but has no carbs…then it’s not real dairy.
      It’s been processed, or worse, it was never dairy to begin with (like Kraft singles; or “fat free” half and half…if it’s fat free, it’s not half cream and half milk).

      Reply
      1. Ang

        Regarding dairy and carbs. It would make sense to me that if yogurt or cheese was fermented enough all the lactose would be taken up by the bacteria. Is this not the case? And in that case are the “zero carb cheeses” just <1 g and therefore listed as 0?

        Reply
  5. Darlene

    I am on a low carb diet, but the plan does not allow for any additional fat. I am consuming about 800 calories a day. I am feeling very tired. Is this bad for my body with no additional fat?

    Reply
  6. Yuri

    I started a no carbs diet 3 days ago and since yesterday I was experiencing episodes of dizziness. I now understand it’s just a side effect! Excellent site, I will follow all of your instructions. Thank you.

    Reply
    1. admin Post author

      Tofu in general is okay to eat on a keto diet but one need to be careful, since tofu can contain different things depending where it is from and how it is cooked. As a general rule, you can eat tofu as a keto food since it is actually a low calories dish with around 8g fat, 4g protein and 0-1g carbs per 100g.

      Reply
  7. Amanda Roberts

    I have been on a 20 carb or less diet since april 1st of this year and ive went from 227 to 145. my goal is 140 and I will be satisfied. this diet is the only one that has ever worked for me. ive been dieting since I was 15 and I looovveee it!

    Reply
  8. Minnie St. Pierre

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    Reply
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    Reply

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