Check out this keto food list if you are new to a ketogenic diet. It includes a quick summary of whole foods to eat on a low-carb meal plan. The guide will help you make the right choices at the grocery store so shopping is much easier.
Article Index
The keto diet is a low-carb meal plan that helps people go into a fat-burning mode known as ketosis. Using the right ingredients in low carb recipes can help burn body fat more efficiently.
Below, you’ll see a long list of foods you can eat on a keto lifestyle. First, though, let’s briefly talk about how the ketogenic diet came about in. Interestingly enough, its origins weren’t about weight loss.
Instead, it was a nutritional protocol that was found to reduce seizures in people suffering from epilepsy and other neurological conditions. The medically-supervised ketogenic (“keto” for short) diet dates back to the 1920s at the world-renowned Mayo Clinic, where doctors realized that children with low blood sugar had fewer seizures.
Obviously, starvation isn’t healthy. But, doctors realized that tricking the body into thinking its starving–by depriving it of glucose (sugar)–dramatically reduces seizures.
Researchers still aren’t exactly 100% sure why the low carb diet reduced seizures. But, the theory is that ketone bodies (ketones,) which are fatty acids burned by the body for fuel when not enough glucose is present, shuts off hyperactive electrical signals to the brain.
Benefits of Keto Diet Foods
Reducing seizures and losing weight may not be the only health benefits to cutting back on your carb intake. Others have also noted the following switching to a low-carb diet:
- Lower insulin levels
- Fewer cravings
- Reduction of damaging fat in the blood
- Improved HDL (good) cholesterol/LDL (bad cholesterol) ratio
- Lowering blood pressure
People tend to lose weight quickly if they stick to a keto diet. If you want to get leaner, especially around the abdomen, and reap other potential benefits, avoid foods that are high in sugar and carbohydrates.
Difference between keto and a standard diet
Remember when you were in grade school and you learned about the food pyramid? The bottom tier of the pyramid (the ones you’re supposed to eat the most) was starchy carbohydrates, i.e. grains.
Think high carb foods like these:
- Bread
- Pasta
- Cereal
- Rice
The inverse of the pyramid, the top level, was fats and oils. The servings recommendation for grains was about a dozen servings per day. In comparison, the guideline for fats and oils: use sparingly.
In a nutshell, keto foods are the inverse of the traditional food pyramid. That’s because natural healthy fats will be your best friend when you eat fewer carbs on the keto diet.
Sadly, not much has changed with the United States Drug and Agriculture (USDA) recommendations for a balanced diet. However, the food groups are now more evenly represented in the MyPlate format.
Grains still make up a significant portion of a meal using the latest Dietary Guidelines for Americans. In fact, a modern take on the food pyramid (available at MyPyramid.Gov) does not even include fats/oils.
It’s as if one of the three macronutrients does not exist!
The best macro on a keto diet
Speaking of macronutrients (or “macros” as they’re better known in the keto community), there are three of them:
- Lipids (dietary fats)
- Protein
- Carbohydrates
Guess which of the three macros does not raise your blood sugar levels?
The answer: fats
And, guess which of the three macros does not cause insulin resistance, a condition which may result in type 2 diabetes?
The answer: again, it’s dietary fat.
But, even today, the federal government’s dietary guidelines recommend a dozen serving of grains a day is shameful. No wonder obesity and diabetes rates continue to surge.
You’re probably familiar with the saying, “A house is only as strong as its foundation”. Well, with the federal government’s food pyramid, the foundation is a recipe for metabolic diseases.
That’s because refined grains play a big role in the nation’s continuing “diabesity” epidemic.
Keto diet macro ratios
Hang in there… we’re almost at the point where you can start writing down some keto foods.
First, though, you need to learn about macro ratios, and how to count them. This means the percentage of fats, protein and carbs at every meal.
If you don’t know the proper ratio, you’ll have a hard time going into the state of ketosis. Ketosis is when your body is burning its own fat for energy.
Fat
As a general rule of thumb, fat should account for about three-quarters of your total calorie intake on a keto diet.
However, it can be tough to wrap your head around the fact that dietary fat helps you burn your own body fat. So long as it’s not processed fat (fried butter at the fair, for example), indeed, fat helps burn fat.
Protein-Rich Foods
Protein helps nourish your muscles, hair, nails and connective tissue. You don’t want to eat too much protein, especially animal protein, because of the cancer risk.
Limit your protein intake to one-quarter of your plate.
Total Carbs
And, then there’s the third macro, carbs.
Consider carbs the enemy of keto diets. The exceptions are green leafy and cruciferous low-starch veggies and a little bit of low-glycemic, high-antioxidant fruits such as berries.
Carbohydrates make up only 5-10% of calories on a keto diet.
Keto For Weight Loss
Remember the Atkins diet craze? It actually still remains a popular diet, and is also a low carb diet just like keto. However, when it first came out, followers of the diet were delighted to be able to eat platefuls of bacon, eggs, cheese. And, any other food that makes most cardiologists hurriedly scratch out a prescription for a cholesterol-lowering drug.
If you want to lose weight on the keto diet, you’re not going to be able to eat pounds of bacon. Not necessarily because it goes against the keto philosophy (if it’s naturally-raised bacon with no added nitrites or nitrates, no problem!).
Rather, if you stick to keto diet foods, you won’t want to eat a lot.
And here’s why….
When you’re in ketosis, you’re able to digest fats and proteins better. Your appetite will also be mildly suppressed. This is due to a special hormone (CCK) that delays the empty-stomach feeling after a meal.
With most other weight-loss diets, your CCK levels will actually decline. This might be one (of many) reasons most diets fail. However, after eating keto foods for a minimal time, your CCK levels will rise. You simply won’t need to eat as much.
These keto diet foods you will be eating will help you burn fat.
Keto Shopping List Staples
If you’re new to low-carb high fat eating, you may be looking for a keto grocery list to make shopping easier, and knowing what ingredients are allowed in keto-friendly recipes is key to creating your keto meal plan.
Here’s some foods you can eat on the keto diet without worrying about your health.
1. Meat
The first group of keto-friendly foods is meat.
You’ve likely heard that eating meat is bad for you. In particular, red meat. Red meat consumption, some studies demonstrate (like this one), leads to a higher risk of colorectal cancer.
Go for Quality
However, what most of these studies fail to take into account is the quality of the meat.
Yes, processed meat is bad.
Think:
- Most commercial bacon
- Ground beef
- Pork
- Factory-farmed chicken
- Packaged deli slices
- Cured meats
However, grass-fed beef and bison are healthy. So, too, is virtually any animal that lives in its natural setting and feeds on its natural diet.
When you eat a slice of grass-fed beef, you’re consuming the beneficial nutrients that the cow ate. This includes omega-3 fatty acids. And CLA, which is another healthy fatty acid.
In fact, CLA may help reduce cancer!
The advice to avoid processed meats is a little misguided. After all, that piece of grass-fed beef you’re about to sink your teeth into has been processed.
Just keep in mind that beef, pork, chicken, turkey, lamb, and fish is best if it’s organic. I realize that organic meat can be way more expensive. But, buying from places like Butcher Box helps keep costs lower.
Other Considerations
This isn’t a keto foods list on the cheap.
However, remember that when you’re in ketosis, you actually won’t need to eat a whole steak to make you feel full. (Some people don’t consider fish meat, but I do).
Avoid meat with condiments.
Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.)
So, enhance your meats with natural spices and herbs instead.
2. Dairy
Certain dairy products like full-fat cheese, cream, and butter are definitely some of the best keto diet foods. There are even low carb yogurts!
However, cow milk can lead to inflammation which is why you may want to avoid dairy products altogether.
In addition, milk itself is relatively high in sugar, so stay away from even whole fat milk on a keto diet. In fact, just one cup of milk contains over a dozen grams of carbs. And, there’s no fiber to bring down the net carb count lower.
I love milk but milk doesn’t love me back.
It's best for anyone dealing with autoimmune disorders like myself to avoid dairy to lessen inflammation in the body. Instead, I prefer making my own nut milks (especially almond milk).
In addition, I use lots of coconut milk in my recipes-Including this one for Peanut Butter Chocolate Milkshake.
Also, coconut cream is an excellent dairy alternative. And, if you're looking for a good alternative to butter, try butter flavored coconut oil!
3. Eggs
Eggs are one of the perfect keto foods but, try to only buy organic eggs. If you have access to a farmer’s market, you can also buy eggs directly from the farmer.
Farm fresh eggs don’t have to be organic. Getting an organic certification is too costly for some small farmers. But, if the farmer tells you that the eggs come from pasture-raised, free-range chickens, go for it!
Eat a couple of eggs a day to keep the bodyfat away.
If you love cheese and yogurt, no need to give them up. But, make sure that the cheese comes from 100% grass-fed cows if you want the very best nutritional profile. Be certain that yogurt is full-fat and plain.
4. Vegetables
How do you know which veggies are good for a keto diet? And which ones are too high in net carbs?
The simple answer: if it’s green and leafy, eat a bunch of it.
Spinach, kale, chard, parsley, and any other green veggie that goes well in a green drink are high in antioxidants. But, you don’t want to avoid these super healthy veggies just for the sake of staying in ketosis because they tend to be lower in net carbs.
Bacon and eggs won’t provide you with the plant compounds that may help prevent disease.
Also recommended on the keto foods list in the veggie department:
- Cauliflower
- Cabbage
- Broccoli
- Zucchini
- Radish
For more ideas take a look at this list of low-carb vegetables! One of my personal favorites is roasted artichoke hearts.
In the colder months, you might feel like eating higher starch carbs. You can still eat these. Just do so in moderation.
Sweet potatoes, yams, peas, carrots, GMO-free corn, and other tubers contain lots of nutrition. But, due to their relative high carb content, exercise prudent portion control.
Sea vegetables are extremely nutrient-dense. But here in the U.S. few people eat sea vegetables such as seaweed, wakame, hijiki, dulse, kelp and others you might see in a sushi restaurant. But they are great for making your own keto sushi!
One reason researchers believe certain Japanese populations live into their 100s is because of sea veggies. Sea veggies are keto friendly because they are low in net carbs.
5. Nuts & Seeds
Avoid seed oils like the plague. Most commercial seed oils (soybean, cottonseed) are highly inflammatory to your body. It’s hard to lose weight when you’re body is in a chronic state of inflammation.
However, whole nuts and seeds are solid keto foods but, certain nuts are high in carbs. Therefore, limit your intake of nuts to a handful one or two times per day.
Here’s a list of nuts and seeds I deem safe for keto:
- Almonds
- Macadamia
- Pistachios
- Pecans
- Sunflower Seeds
- Pumpkin Seeds
- Peanuts (although they are not Paleo because they are legumes and not true nuts, a small amount of peanuts is ok for Keto)
- Coconuts (not really a nut, but often categorized with them)
Nut & Seed Butters
You can also add some processed butters on your keto diet foods list!
These are some of the popular ones:
- Almond Butter
- Sunflower Butter
- Macadamia Butter
- Coconut Butter
- Walnut Butter
- Peanut Butter: However, avoid popular name brands like Skippy and others which contain high fructose corn syrup.
6. Snacks
I have dozens of low carb snack recipes that are keto-friendly and low in sugar. They use natural sweetener alternatives such as stevia and monk fruit extract. (See list of keto-friendly baking ingredients below.)
Here are just a few keto-friendly snacks to buy:
- Pork Rinds
- Cucumbers
- Celery
- Cheese sticks
- Meat Sticks
- Flax Seed Crackers
- Parmesan Crisps
7. Flours
Most breads and processed foods are made with white or wheat flour. And, both are bad for your health.
Try using some of these flours instead to make keto foods:
8. Baking
If you love to baked goods, you'll need to keep some low carb sweeteners and flours in your pantry along with unsweetened chocolate and cocoa. The following items fit any keto foods list in addition to coconut and almond flour.
- Monk Fruit Liquid
- Monk Fruit Powder
- Stevia Liquid
- Stevia Powder
- Erythritol
- Swerve
- Sukrin
- Unsweetened Chocolate
- Unsweetened Cocoa
- Sugar Free Baking Chips
9. Fruit
There's natural fruit sugar called fructose in fruits so consume them in moderation. This is especially true of sweet berries like blueberries.
However, there are two fruits that have lots of healthy fat. Most fruits lack fat and many fruits are high in sugar. However, olives and avocados are two fruits that have virtually no carbs and lots of healthy fat.
Yes, olives are fruits. And extra virgin olive oil (if you can get the first pressing of the olives, that’s the best!) is a healthy fruit juice!
Avocados are sort of like the fish of the fruit world because they contain omega 3 fatty acids. This fat is typically found in salmon and other cold-water oily fish. It's healthy for your heart and found in the best keto foods.
- Olives
- Strawberries
- Raspberries
- Blackberries
- Blueberries
- Avocados
If you're interested, you can read more about keto fruit.
10. Other Pantry Staples
I've been following a low carb eating plan for nearly two decades. The following are some other low carb staples that I have used in my recipes.
- Glucomannan Powder: a great substitute for white flour; comes from a wild yam-like plant.
- Psyllium Husks
- Whey Protein: choose 100% grass-fed organic for optimal keto health (best to avoid for those with autoimmune conditions)
- Chia Seeds
- Coconut Aminos
- Shiratake Noodles: a terrific surrogate for noodles and pasta; contains almost 0 calories.
And don't forget the pure fats! These include:
- Avocado Oil
- Coconut Oil
- MCT Oil
- Butter
- Ghee (clarified butter or butter with the lactose removed)
- Lard (yes, lard is good for you, especially to cook with if is organic or not been hydrogenated)
- Avocado Mayonnaise
Low-carb recipes for beginners
Now that you know which keto foods are the best to keep in your pantry and fridge, here are some easy recipes you can start with. These will keep you in ketosis and help you lose weight!
- Air Fryer Steak is all meat, so there are zero net carbs in it.
- Keto Chicken Cordon Bleu Casserole will feed your entire family, and it only has 2 grams of net carbs in each serving.
- Low Carb Lemon Chicken is such an easy recipe that you can make it on your busiest nights.
- Keto Meatloaf with Pork Rinds tastes just like your mom's meatloaf, but it only has 5 grams of net carbs in each serving.
- Keto Philly Cheesesteak Casserole is fully a cheesy flavor, just like the famous sandwich!
The last word
This is by no means a complete, comprehensive list of keto-friendly foods. The information is intended to be a handy guide for beginners. If you need more information, be sure to check out how to start a low carb diet.
Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!
Karen Kelso
Wow , my first read, im 67 and have done some Keto dieting before, ususally i dont read enough to do it right, i have been reading on the vegetables and oils, Chesses, and snacks, i always THOUGHT sweet potatoes were ok, heaven forbid they are HI in carbs, no wonder i have been fighting my weight, i an totally enjoying Lisa's Keto cooking and recipes, i just got threw making the Cheese burger soup for dinner tonite, so looking forward to reading more and printing recipes, thank you so much!
Lisa MarcAurele
Wishing you the best in your keto journey! When in maintenance, I do enjoy a sweet potato every now and then but they are pretty high carb so I reserve them for rare special occasions.
Donna Callaham
Thankyou so much Lisa for this great read! And yes, I took notes. I have been doing low carb or Keto for 3 months now and I have lost 24lbs!!! I live off of $800 a month so most likely a lot of my foods won't be organic. But I am pretty pleased with my accomplishments so far! I am also making this a lifestyle change! Again, Thankyou for helping!!!
Lisa MarcAurele
Congrats on your success so far! You are doing amazing. Keto doesn't have to be expensive. There are certainly a lot of low cost options when you are making your own meals rather than buying pre-made. Keep it up!
Richard
Thanks again Lisa! Awesome info, chalk full of great ideas and easy to follow instructions. Keep up the great work. Stay frosty.
Lisa MarcAurele
You're very welcome Richard!
Beverly Conklin
Hi Lisa, I live in the Colorado foothills high altitude area, above 7,000 ft. above sea level. How do I adjust the baked goods recipes? Since Jan. I have lost 20lbs on keto diet, but I really miss my baked goods!
Thanks!
Bev
Lisa MarcAurele
I don't have a lot of experience baking at higher altitudes. But general advice like what you'll find at King Arthur Baking should work.
Evelyne Burridge
Thank you for thèses infos. I am French living in California and started keto 3 months ago, lost 20 pounds so far. My objective is to learn to cooked keto meals included bread, cakes and. The net is full of bad recipes.. for the first time I did read your article. Clear, simple .. thank you
Now I'll read your recipes...
question : since I stared my Cholesterol drop of 2 points.. I eat two eggs every morning with bacon, do you think I should reduce the amount or every other day ... to decrease faster the cholesterol ?
Lisa MarcAurele
It's hard to say. Some people see an increase in GOOD cholesterol levels after moving to a low-carb eating plan. If it's the good cholesterol then the level shouldn't be an issue. But I'd check with a medical professional to be sure.
Phil
Hi Lisa, could you tell me if this hot chocolate drink is keto friendly?
It says 3.9 grams of sugar per serving.
Many thanks.
Whey Powder (Milk), Fat Reduced Cocoa Powder (18%), Glucose Syrup, Dried Skimmed Milk, Cocoa Powder (6%), Coconut Oil, Sugar, Polydextrose, Thickener (Guar Gum, Xanthan Gum), Salt, Maltodextrin, Flavouring, Milk Proteins, Anti-caking Agent (Silicon Dioxide), Sweetener (Sucralose), Stabiliser (Potassium Phosphate).
Lisa MarcAurele
I wouldn't call it keto-friendly because of the glucose syrup and maltodextrin.
Kelly
I'm not even strict keto by any means (but I'm gluten free and dairy free from an autoimmune issue) and am macro-conscious for fitness/lifestyle motivation, and this entire post is so eloquently broken down, unbiased, and objectively written for any viewpoint to digest (food blog pun intended). Thank you so much for the summative knowledge bomb all in a nice package!
Alma Williams
I found out I had diabetes and high blood pressure, I barely started the Keto diet which makes total sense to me, I used to eat a lot of grains and bread and of course fast food which is the reason I find myself here for the first time to try and eat healthy, and I think I can actually do this diet, so wish me luck.
Lisa MarcAurele
Wishing you the best in your low-carb journey!
Kathleen Kearney
Thanks for all this great information which will help enormously.
I would just like to ask one question. I am into my 4th week on a Keto diet and this morning I had a really awful experience. I had stomach pains and ended up on the toilet for 10 mins while my body purged itself. I became week, had nausea, went hot and cold, became clammy, and the blood drained from my face. I had to hang on to the walls. I had to lay down for 20 mins to recover.
I’ve never had this before so I would think it’s because of the keto high fat diet I’m on.
Are you able to explain why I had this experience and could it happen again.
Many thanks
Lisa MarcAurele
Those symptoms don't usually happen after 4 weeks unless you ate something bad.
Margo
Just started keto and this is so helpful. Feel confident going forward.
Thanks
shalom
What about things like oat fiber, wheat fiber or wheat bran? Also, you didn't mention bacon fat (if bacon is from a good source).
Lisa MarcAurele
Most people on keto avoid grains because they can cause inflammation in the body. But bacon fat is a good source of fat.
Barb
Thank you for all the info! This has helped me to understand Keto a lot more. I have done Keto before however I never know how much to eat at times, or what foods. Thank you again!
Robert Walls
Very informative. Thank you.
christine ross
thank you very much this information has helped me a lot, have been on keto since August when I had a operation on my ankle, my down full is I miss the sweet things, I am having sugar free lollies, and no added sugar in chocolate, but at the moment my weight has stopped, I drink 3 bottles of water every day.
Lisa MarcAurele
It could be the sugar substitute in the sugar free treats. Some can impact ketosis.
Leah
This was very informative. Thank you so much
CeCe
Do you have keto recipes for high altitudes? I live in Cheyenne, Wy, elevation 6,000.
Lisa MarcAurele
Adjustments may be needed for higher altitudes. I test recipes in Connecticut where the elevation is about 400 feet.
Sapna Yadav
thank you for this post. it was amazing
Ben
Amazing content. I have been on keto, on and off, for a long time. The worst advice I had "don't eat fruits because they are high in carbs". Luckily, you proved that it's wrong. Other than that, is it possible to make a keto-friendly fruit salad?
Lisa MarcAurele
I make a keto-friendly cheesecake fruit salad.
regina brown
Hi Lisa
I just found you this morning, I’m in love with your blog. I’m new to keto, you are so informative and easy to understand. I’m an internet junky for learning, so believe when I say I love you and your blog. I truly mean it. I am now a super fan. Thanks for all your hard work and effort. I know it must not be easy. Congratulations on your success.
Regina - Chicago
Lisa MarcAurele
Thanks Regina! Welcome! Let me know if you have any questions about any of the content.
Enid
Hi Lisa, I'm trying to start a low carb life style, but don't know where to start, cause we're Puerto Ricans & I have to cook for my hubby almost every nite . . We don't eat veggies or fish, but I need to loose 20 lbs ... just need help in the right direction. I'm also per-diabetic, started to stay away from breads & pasta, and have managed to loose 10 lbs, but still need to loose 15 - 20 lbs more . . can you help??
Lisa MarcAurele
I like to make larger meals like low carb casseroles that I can use as leftovers or freeze for later. You can also do the same with many desserts like cookies and cake. That way you aren't cooking every night. Or keep it simple with seasoned grilled meats and keto friendly vegetables. Salads topped with meat are also easy to make meals if your husband will eat them.
Maryjo
Hi Lisa,
I was looking how to make coconut flour pancakes and found your site. I just want you to know that your recipe for the coconut flour pancakes is delicious! Even without the syrup. I'm a diabetic and injured from a semi-trailer accident. I went from 165 lbs. to 240 as I write this. I'm hoping the keto diet will work for me. Thank you Maryjo
Lisa MarcAurele
Welcome Maryjo! Even my six year old loves eating those pancakes without syrup. The keto diet has helped me in other ways besides weight control. Hope it works for you!
Gladys Santos
Great information, thank you. Clears many doubts.
Maxine
This is about the most comprehensive article I've ever read about the Keto Diet and which vegetables are best. The foods list is fantastic and leaves a person understanding this way of eating so much better. Thank you so very much! I'm sharing this site's address with friends.
Roberta
Great resource, thanks Lisa... just let me correct you on the only point that I find uncorrect (without any criticism!): peanuts are not "nuts/seeds", but legumes, even if we commonly refer to them as they were so. Anyway, well done, thanks again for sharing your contents with us 😉
Lisa MarcAurele
I do realize that peanuts are legumes, but I group them with nuts as they are eaten and served like nuts. But thanks for the clarification as I might need to clarify that better in the article.
Xena
Thank you so much, this helps. I am concerned that it has to be a particular type of eggs/cheese/ meat that becomes hard that might throw me off. This is my 2nd week I have lost 3lbs so far, its not easy but I am gonna push and see what happens in a month
Lisa MarcAurele
Food sensitivities can throw things off. If you eliminate one food at a time, it may help to figure out if it's impacting you.
Bernice Reidinger
Great refresher, My hubby and I have been doing keto
for a few months. I'very been losing weight slowly, but he hasn't. I regularly hit plateaus and must find ways to go past them. I'm halfway to my goal.
Thank uou.
Valerie Rios
Lisa,
I have read almost every word in your website. I really find your information helpful. I'm knew to Keto. So new, that this is my first place to look for information.
Question: Do you do any personal coaching? I'm not a whiner or crier. I'm an all or nothing personality and need do my best at whatever I do. I'm more of the information seeker. Being diabetic and vegan has it's own complications.
Thank you so much for your information-filled articles.
Valerie Rios
Lisa MarcAurele
Valerie,
I don't do personal coaching, but I will answer occasional specific questions by email. You can use link to "Contact" me which has a form to email me directly.
Valerie Rios
Thank you.
Olga J de Santa Anna
I think you are wonderful! Going to go back to this.I lost a lot of weight in the past and since I have had a colectomy it has been hard to lose the weight. I am hopeful.
Lisa MarcAurele
You can definitely do it again. I fell off the low carb wagon a couple times before starting the blog and managed to lose weight when I got back. However, it was a little harder each time. But I find that if I have the right mindset and really stick to tracking everything I eat to be within the calculated macros, things work out much better.
Lynette
Thank you for this information. I’m started Keto yesterday after trying it last year. I weight stalled for 3 weeks and got frustrated and quit. I’ve learned a lot more since then and want to give it another try. :). Any advice on what to do if your weight stalls?
Lisa MarcAurele
I put some of my tips in this article: https://allnaturalideas.com/not-losing-weight-low-carb-diet/
Barbara Barnes
Thank you for this it’s helped me
Rojanie
Thank you for sharing this! Thanks for the free ebook, I just read them last night and it's a big help!
Lisa MarcAurele
I'm always happy to help.
Betty Schott
I'm bibolor and anti depressant. Have high blood pressure and high colesteral only sleep 4hrs, a night. Cane the Keto Diet hurt me in any way?. 🙂
Lisa MarcAurele
It shouldn't, but you should check with your doctor first.
Joy
Is the pork rind bread ok during the egg fast?
Lisa MarcAurele
It doesn't have the right ratio of egg/fat/cheese so I don't eat it on an egg fast.
jane
please email me the e-book cheers
Lisa MarcAurele
It's available by filling out the form and clicking on the button that arrives in your email.
David
Thank for sharing useful tips
Kathy
What is the best coconut oil or products to buy?
Lisa
I buy unrefined virgin coconut oil. Nutiva is one of the brands I buy regularly. I also use coconut milk, coconut cream, and unsweetened dried coconut. When buying milk and cream, I look for a brand with no guar gum or other additives.
Rich
Good article but milk? How about heavy cream? Most heavy cream is zero carbs.
Lisa
The article says milk should be avoided. The main reason is because it's inflammatory and even though products like butter and cream are low in carbs, they may not be the best choice for someone dealing with a lot of inflammation. Plus, reducing inflammatory foods helps to shed weight more efficiently.
Liz
Lisa...Wath do you think about kéfir for keto diet?
Lisa
Similar to yogurt, most of the sugar has been consumed by the culture so it should be fairly safe for keto. But, always test blood sugar if unsure.
Lisa
My husband started the keto diet a few weeks ago and your site has been a fantastic resource. Curious about a couple of things: 1. Is there a reason you list walnut butter, but not walnuts? 2. My reading so far points to erythritol as the least likely to cause digestive issues (stevia did not work well). Can it be used as a general replacement for sugar? I don't really want to stock multiple types of sweeteners.
Lisa
Walnuts and walnut butter are pretty much the same thing so both are acceptable. As for sweeteners, it's a matter of personal preference. I find erythritol leads to weight gain and cravings for me. I prefer to use a combination of concentrated stevia and monk fruit. However, some recipes do require the bulk of erythritol.
Brenda Cash
Thank you so very much or posting this terrific article! I am such a fan an promoter of the keto lifestyle; please allow me to pass this on to all my keto'er friends--it says everything so well!
Lisa
Thanks for sharing!
Darrell Bradley
Fantastic information, thank you so much Lisa, will help me a lot.
Lisa
You're welcome!
Phist
I subscribed to your mailing list in order to get a free ebook I can not find this anywhere on your site. I find this very annoying and feel like you are advertising something that is not there
Lisa
You need to check your spam folder or promotional folder in Gmail. After sign-up, an email is sent and we have no control whether or not it arrives. If you'd like the eBook, simply email us and we will attach it in a reply. 🙂