Even though KETO diet (low carb high fat diet) was developed for people with epilepsy, diabetes and high blood sugar, many people adopt it for quick weight loss results. 
The macronutrient goals of the keto diet are the following: fats consumed during the day should account for 70-75% of the total calorie intake, while proteins should be 20-25 % and carbs- 5-10%. 
Saying that, the ketogenic diet is a very restrictive eating regime, which can give you both valuable benefits and worrisome health risks.
For example, some benefits of following ketogenic diet include improved insulin sensitivity, weight loss, controlling epilepsy seizures and prediabetic conditions, as well as protection of nervous and cognitive functions. 
That being said, people who strictly follow this regime are likely to consume less dietary fiber, which can have direct impact on bowel regularity and gut health. What is more, individuals on keto diet often reach to big quantities of unheathy fats (saturated fats like butter, coconut oil, fatty meat cuts, cheese) instead of healthy ones (olive oil, fish and seafood, sesame seed oil).
But the one most commonly asked question when you’re on keto diet is “Is this food KETO and can eat it?” Well, this article will guide you trough the foods that are suitable for ketogenic diet, as well as though these that should be limited/avoided.
Let’s get started!
Table of Contents
What foods to eat on keto diet?
As KETO means low-carb high-fat diet, there are certain low carb foods that you can eat without worries:
Fish and seafood
- White fish
- Leafy greens (kale, spinach, arugula)
- Brussels sprouts
- Green beans
Meat and poultry
*Keep in mind that even though red and deli meat is suitable for keto diet, they should be eaten in moderation due to their high saturated fat and sodium content. Excess consumption of these foods can increase the risk of high bad and total cholesterol, as well as heart disease, hypertension, and metabolic health conditions. The American Heart Association recommends limiting the consumption of processed meat and fatty meat cuts to minimum, so that saturated fat consumed accounts for no more than 6% of your total calorie intake.
- Cheese (blue, goat cheese, brie, camembert, cheddar, mozzarella, Swiss cheese, feta, parmesan, grana padano, cream cheese, cottage cheese, ricotta)
- Heavy cream
- Yogurt (plain)
- Butter and ghee
- Creme fraiche
- Sour cream
- Monk fruit
- Cooking oils (olive oil, avocado oil, nut oils, butter, fish oil, sesame seed oil)
- Nuts (almonds, peanuts, pecans, walnuts, macadamia)
- Seeds (chia, sesame seed, sunflower seeds, pumpkin seeds)
- Berries (strawberries, blueberries, blackcurrant, elderberry, cranberries, raspberries)
- Nut milk (almond, hazelnut, coconut, macadamia, soy, flax milk)
- Tea (green, black, herbal, oolong, white)
- Unsweetened soda/drinks
- Water– still and sparking
What not to eat on keto?
Carb-rich foods and sugar should be limited/ avoided on keto diet. Here’s a list of foods, which normally don’t take part of a typical low-carb high-fat meal plan:
- Starchy vegetables (potatoes, carrots, beets, parsnip (except berries)
Grains (and whole grains)
- Bread, tortillas, wraps, buns, pasta
- Citrus fruits (orange, tangerines, lemons, pomelo, grapefruit)
- Melon and watermelon
- Dried fruits
- Fruit juices
- Smoothies (homemade and store-bought)
- Maple syrup
- Coconut sugar
- Milk (also condensed milk)
- Breaded meat
- Cold cut meat with added sugar/carbs
- Candy and sweets
- Alcohol (beer, wine, gin, vodka, etc)
- Sweetened drinks and soft drinks
- Cashew nuts
- Processed foods and sauces (mayo, ketchup, vinaigrette)
Don’t forget that balanced and diverse diet can supply you with the necessary vitamins, minerals, fiber, and healthy food compounds. Sticking to healthy dietary choices to support balanced eating is key for maintaining your health and wellbeing (physical and mental.)
That being said, consulting your healthcare provider or dietitian BEFORE adopting ketogenic diet is key to get the optimal benefits out of it, and protect yourself from the risks of malnutrition.