Know what you are eating on keto with our

free carb counter

Breakfast, lunch, dinner & snack foods

Macros for more 50 common foods

Easy to use charts & visuals

 

Breakfast, lunch, dinner & snack foods

Macros for more than 50 common foods

Easy to use charts & visuals

 

 

 

 

 

Keto-Friendly Foods

FATS/OILS: No need to skimp on things like olive oil, coconut oil, sesame oil, avocado oil, butter, coconut butter, clarified butter, lard, tallow and palm shortening.

MEAT: Everything is on the menu (beef, pork, chicken, turkey, lamb, veal, etc.). And bacon, sausage, hot dogs, salami and pork belly are perfectly fine too. Don’t bother trimming or draining the fat.

SEAFOOD: You can enjoy salmon, trout, cod, halibut, mahi-mahi, sea bass, lobster, shrimp, mussels, scallops, oysters, crab and squid.

EGGS: They’re a great source of protein and fat. Make sure you eat the yolks!

VEGETABLES: Veggies that grow above the ground are typically safe: Spinach, kale, lettuce, cabbage, garlic, zucchini, eggplant, spaghetti squash, asparagus, broccoli, cucumbers and peppers. Onions are good to go too. (Avocados are totally keto as well, but technically they’re a fruit.)

LIMITED FRUITS: While your sweet options are limited due to the natural sugars they contain, here are a few you can enjoy in moderation: Raspberries, blackberries, strawberries, lemons and limes. Best of all, avocado tops the fruit list—and you can enjoy those versatile fatties freely.

DAIRY: Pass right by the low-fat and fat-free options in the dairy aisle. Indulge in full-fat cheese, yogurt, cottage cheese, sour cream, cream cheese and heavy cream.

BEVERAGES: You can hydrate with more than just water. Enjoy almond milk, coconut milk, cashew milk, club soda, tea, coffee (bulletproof or with heavy cream) and chicken/beef stock or bone broth, if you’re into that sort of thing.

Avoid carbs with these keto-friendly recipe ingredient swaps

Swap this:

For this:

Flour

Coconut or Almond Flour

Breadcrumbs

Pork rinds or grated hard cheese (like Parmesan)

Crackers, chips or other snacks

Raw veggies, cheese crisps, kale chips or nuts

Bread, bun and wraps

Lettuce or Portobello mushroom caps

Rice and grains

Riced broccoli or cauliflower

Mashed potatoes

Mashed cauliflower or turnips

Noodles

Zucchini spirals, eggplant slives or spaghetti squash

Frequently Asked Questions

What foods should I avoid on the keto diet?

On a ketogenic diet, you’re going to limit your carbs to 5% or less. Those carbs will come from vegetables, nuts, and dairy. Gone from your diet will be wheat (bread, pasta, cereals), starches (potatoes, beans, legumes), and fruit.

Here’s the stuff to avoid:

  1. Grains – wheat, rice, corn
  2. Sugar – honey, agave, maple syrup, sugar (just in case you needed to hear it)
  3. Starchy vegetables – potatoes and yams
  4. Fruit – apples, oranges, and bananas

We've included macronutrient breakdowns for these and more in our free carb counter tool.

What are maconutrients?

Macronutrients (or macros for short), are what make up the calorie content in the foods we eat. There are three types of macros: protein, carbs and fat. Whereas many other diets focus on limiting caloric intake, the ketogenic diet relies upon a specific blend of macronutrients to guide food choices.

Why net carbs?

Net carbs are less restrictive than total carbs, which means you can eat more low-carb, high-fiber foods (hello, veggies!). Why? Because neither fiber nor sugar alcohols are usually absorbed into the bloodstream, so they don’t disrupt ketosis.

If you aren't familiar with sugar alcohols, they are are used as lower-calorie alternatives to sugar in many sweet (and sugar-free) foods. Some examples of sugar alcohols you could see on nutrition labels include: erythritol, maltitol, mannitol, hydrogenated starch hydrolysates (HSH), lactitol, sorbitol, isomalt and xylitol.

How many carbs can you eat per day on keto?

On the ketogenic diet you should be consuming no more than 5% of your total calories from carbohydrates. Your caloric intake will depend on many factors, including:

  1. • Whether you’re starting the ketogenic diet for weight loss, and are eating at a caloric deficit
    • Your age, gender, body fat composition, stature, and current weight
    • How active you are and your resting metabolic rate.

But for most people, that will be less than 50 grams of net carbs per day, and most days you should aim to be closer to 20 to 30 grams.

What is a net carb?

Net carbs are simply the total amount of carbohydrates in a food, without fiber and sugar alcohols.

So to calculate net carbs on keto, use the formula:

Net Carbs = Total Carbs – (Fiber + Sugar Alcohols).

Example:
Let’s say you weigh 160 lbs, and need 1400 calories per day to lose weight at a rate of about 1 pound per week.

One gram of carbohydrates and proteins contain about 4 calories, and one gram of fat provides 9 calories. You’d require:

  1. • 108g fats,
    • 22g net carbs
    • 81g protein

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