Keto Food List
Beginning the ketogenic diet can be both exciting and overwhelming. While you’re thrilled to be starting this new chapter for a healthier lifestyle, there’s a lot to learn and you might not know where to start.
We know that keto is a low-carb diet, but it’s hard to translate that to our foods. After all, which foods are low in carbs and which are not?
In our keto food list, we’ll showcase some low-carb, keto-friendly foods in the form of the recognizable food pyramid. This breakdown should help you develop your diet and help you achieve your goals.
Keto Food Pyramid
Before we dive into the categories and foods on the keto food pyramid, it’s important to understand its two basic principles: macros and whole foods.
Macro Ratios
The very first rule to the keto diet is to maintain strict measurements of your macros, which are:
- Carbohydrates
- Fats
- Protein
These primary nutrients, known formally as macronutrients, help our bodies use energy properly and lower our overall body fat percentage.
As you probably already know, the keto diet works by limiting the number of carbs we take in each day. While carbs are a source of energy, too much of them can turn to fat. On the other hand, limiting carbs forces the body into ketosis where the body produces ketones for ample energy.
The keto food pyramid rations our macros like this:
- 70% fats
- 25% protein
- 5% carbs
Let’s move onto the second and final principle.
Whole Foods
The danger of the keto diet is that the first principle leads many to believe that they should solely focus on their macros, which would ultimately lead to a lack of nutrients and weight gain.
The second principle advocates for the use of whole foods when on the keto diet. By focusing on whole foods, you can leverage a healthy base of protein, fat, and carbs that are not processed and very healthy.
Focusing on whole foods will allow you to maintain your keto ratios while also providing you with the vitamins, minerals, and nutrients that your body needs. Plus, whole foods tend to offer rich flavor and satisfying fullness.
Foods to Eat
This section will cover which foods you can eat on a high protein ketogenic diet.
High-Fat, High-Protein Dairy
Dairy products are permitted on the keto diet, such as:
- Most cheeses with high fat and high protein
- Cream and cottage cheese
- Sour cream
- Butter
- Full-fat cream
- Whole Greek Yogurt with low sugar
Some products may have added protein, such as select cottage cheeses.
Healthy fats
Coconut oil and avocado oil are popular to cook with on this diet. Olive oil for salads is also allowed.
Avocado
The avocado is widely used on keto due to its healthy fat content and nutrients that can combat the keto flu, such as potassium.
Eggs
Eggs are excellent for fat and protein. Most eggs have more protein than fat, prompting people to increase their intake of eggs to meet the protein requirement.
Poultry and Other Meat
Meats permitted on the high protein ketogenic diet are:
- Chicken and turkey
- Red meat such as grass-fed beef
- Pork
- Fatty fish such as salmon and mackerel
- Elk, bison, or other game meat
- Organ meats
Lean cuts are also allowed, such as 90/10, to consume more protein than fat to meet macros.
Nuts, Nut Butter, and Seeds
Nuts are a great way to meet fat requirements without consuming too much meat, such as:
- Peanuts
- Walnuts
- Cashews
- Pecans
- Brazil Nuts
Nut butter is popular to use as “fat bombs,” such as:
- Peanut butter
- Cashew butter
- Almond butter
Seeds allowed are:
- Chia seeds
- Flaxseeds
- Hemp seeds
- Sunflower seeds
- Pumpkin seeds
Protein Powder
Using protein powder with no low sugar is permitted. Many keto-friendly protein powders exist, including whey protein with little to no sugar or carbs.
Unsweetened almond milk or cashew milk can be mixed with protein powder.
Vegetables
Non-starchy vegetables such as broccoli, asparagus, tomatoes, egg plants, cucumber, spinach, and similar products.
Foods to Avoid
This section will cover which foods to avoid on the high protein ketogenic diet.
Starches
Avoid bread, potatoes, and rice.
One serving of oatmeal is permitted with protein powder with a 10% carb macro intake on a 2,000 calorie diet. Otherwise, it is too many carbs.
Beans and Legumes
Beans and legumes also contain too many carbs, although they contain lots of protein. However, the carb content is not fit for keto macros.
High-sugar Drinks
Fruit juices, alcohol, milkshakes, and iced coffee with added sugar is not allowed.
Desserts, Pastries, Candy
Due to their high sugar content, desserts, pastries, and most candy are not allowed. However, there are keto-friendly chocolate and desserts.
Pros and Cons of the High Protein Ketogenic Diet vs. Others
Let’s look at the pros and cons of a high protein ketogenic diet vs. other diets.
Pros:
- More protein for muscle recovery
- Reap the same benefits of the standard ketogenic diet, including massive fat loss
- Improve athletic performance with additional protein
Cons:
- It may be hard to sustain
- Excessive protein can turn into glucose and disrupt ketosis
Summary
The high-protein ketogenic diet is an exciting alternative for those who want more protein for muscle recovery. Those who do heavy lifting at the gym may find this diet better than the standard ketogenic diet.
It is similar to the original keto diet with modification to the protein, allowing you to consume more eggs, lean meats, and protein powder.
In all, now that you know which foods to eat and avoid, give the high protein ketogenic diet a try!
High Protein Ketogenic Diet
The standard ketogenic diet is making headlines, with many people losing weight quickly while accelerating fat loss.
Unfortunately, the keto macros can be challenging for many people to sustain, especially the fat requirement. Also, those who are into weight lifting may find they aren’t getting enough protein.
As a result, the high protein ketogenic diet emerged by modifying the protein macro requirement.
Read on to find out more about the high protein ketogenic diet, how it’s different from other keto diets, what you should eat, foods to eat and avoid, and more.
How is the High Protein Ketogenic Diet Different From Other Keto Diets?
The high protein ketogenic diet became an alternative to the standard ketogenic diet for those who find it hard to sustain the required fat intake. Also, those who train heavily and need protein for muscle recovery may find that 20% protein from your calories is too little.
Let’s look at the differences between the keto diets:
- Cyclical Ketogenic Diet (CKD): Often confused with carb cycling, you increase your carb intake one or two days a week from 5-10% to 15-20%. The increased carb days are known as “refeeding” days.
- Standard Ketogenic Diet (SKD): The first ketogenic diet usually consists of 75%, 20% protein, and 5% carbs. Another macro breakdown includes 70%, 20% protein, 10% carbs.
- High-protein Ketogenic Diet: Similar to the standard ketogenic diet with modifications to protein. Popular macro breakdowns include 60-65% fat, 30% protein, and 5%-10% carbs.
- Targeted Ketogenic Diet (TKD): Consume 30 grams of carbs before and after working out, equalling 60 grams of carbs. Assuming you do not eat other carbs during the day, it is about a 15% to 25% carb intake per day. The carbs can vary depending on the person.
Most ketogenic diets restrict carbs and increase fat to get into ketosis. The key is to have more fat than carbs to become fat-adapted, using fat as fuel.
The high protein ketogenic diet tweaks the protein macro from 20% to 30%. Excessive protein becomes glucose, making it unclear if this modification can disrupt ketosis. Although most believe as long as the fat intake is more than protein and carbs, mostly carbs, the body will remain in ketosis.
However, this diet plan is best for those who use weights or resistance train regularly.
Continue reading to find out which foods you should eat to reach the high protein ketogenic diet macros.
What Should You Eat on a High Protein Ketogenic Diet?
The foods you should consume are similar to a standard ketogenic diet. However, there are some adjustments to make to fulfill the high protein ketogenic diet macro requirements.
First, you must track your macros to get the best results. A standard keto diet consists of 70-75% fat, 20% protein, and 5-10% carbs.
We will use 65% fat, 30% protein, and 5% macro breakdown for this high protein ketogenic diet example.
To begin calculating your macros, you multiply your daily caloric intake by the macro percentage. For example, if you consume 2,000 calories a day, you multiply 65% and get 1,300. From there, you divide 1,300 by 9 to get the amount of fat you should eat, which would be 144.4 grams.
Use the following to calculate macros:
- 9 grams of fat in 1 calorie
- 4 grams of protein in 1 calorie
- 4 grams of carbs in 1 calorie
In this instance, a high protein ketogenic diet consuming 2,000 calories while using 65% fat, 30% protein, and 5% carbs will look like this:
- 144.4 grams of fat
- 150 grams of protein
- 25 grams of carbs
Most people are not comfortable with the 5% carb intake, as 10% is another option if you need more carbs. You would decrease your fat intake by 5% to even out the macros and use a 60% fat, 30% protein, and 10% carb breakdown. In all, it is based on preferences and your body.
To meet the high protein requirement, let’s look at some foods you should eat—and avoid.
Foods to Eat
This section will cover which foods you can eat on a high protein ketogenic diet.
High-Fat, High-Protein Dairy
Dairy products are permitted on the keto diet, such as:
- Most cheeses with high fat and high protein
- Cream and cottage cheese
- Sour cream
- Butter
- Full-fat cream
- Whole Greek Yogurt with low sugar
Some products may have added protein, such as select cottage cheeses.
Healthy fats
Coconut oil and avocado oil are popular to cook with on this diet. Olive oil for salads is also allowed.
Avocado
The avocado is widely used on keto due to its healthy fat content and nutrients that can combat the keto flu, such as potassium.
Eggs
Eggs are excellent for fat and protein. Most eggs have more protein than fat, prompting people to increase their intake of eggs to meet the protein requirement.
Poultry and Other Meat
Meats permitted on the high protein ketogenic diet are:
- Chicken and turkey
- Red meat such as grass-fed beef
- Pork
- Fatty fish such as salmon and mackerel
- Elk, bison, or other game meat
- Organ meats
Lean cuts are also allowed, such as 90/10, to consume more protein than fat to meet macros.
Nuts, Nut Butter, and Seeds
Nuts are a great way to meet fat requirements without consuming too much meat, such as:
- Peanuts
- Walnuts
- Cashews
- Pecans
- Brazil Nuts
Nut butter is popular to use as “fat bombs,” such as:
- Peanut butter
- Cashew butter
- Almond butter
Seeds allowed are:
- Chia seeds
- Flaxseeds
- Hemp seeds
- Sunflower seeds
- Pumpkin seeds
Protein Powder
Using protein powder with no low sugar is permitted. Many keto-friendly protein powders exist, including whey protein with little to no sugar or carbs.
Unsweetened almond milk or cashew milk can be mixed with protein powder.
Vegetables
Non-starchy vegetables such as broccoli, asparagus, tomatoes, egg plants, cucumber, spinach, and similar products.
Foods to Avoid
This section will cover which foods to avoid on the high protein ketogenic diet.
Starches
Avoid bread, potatoes, and rice.
One serving of oatmeal is permitted with protein powder with a 10% carb macro intake on a 2,000 calorie diet. Otherwise, it is too many carbs.
Beans and Legumes
Beans and legumes also contain too many carbs, although they contain lots of protein. However, the carb content is not fit for keto macros.
High-sugar Drinks
Fruit juices, alcohol, milkshakes, and iced coffee with added sugar is not allowed.
Desserts, Pastries, Candy
Due to their high sugar content, desserts, pastries, and most candy are not allowed. However, there are keto-friendly chocolate and desserts.
Pros and Cons of the High Protein Ketogenic Diet vs. Others
Let’s look at the pros and cons of a high protein ketogenic diet vs. other diets.
Pros:
- More protein for muscle recovery
- Reap the same benefits of the standard ketogenic diet, including massive fat loss
- Improve athletic performance with additional protein
Cons:
- It may be hard to sustain
- Excessive protein can turn into glucose and disrupt ketosis
Keto Pyramid Food List
Just like the FDA food pyramid, the keto pyramid breaks down into the main food groups. However, in this pyramid, we’ll focus on foods that fit into the keto ratios from top to bottom.
Level 1: Low-Fat Fruits
The first level of the keto pyramid includes fruits that are low in fat and keto-friendly, of course. The recommended serving of this area is simply one palmful per day. This portion is mainly made up of berries, such as:
- Blueberries
- Raspberries
- Strawberries
The low-fat fruit, or berries, part of the pyramid offers natural sweetness that can help replace cravings for artificial sweeteners like candy, chocolate, or ice cream.
Level 2: Nuts & Seeds
Some pyramids will combine nuts and seeds with berries while others keep them separate. Either way, this part of the keto pyramid includes nuts and seeds like:
- Almonds
- Walnuts
- Hazelnuts
- Flaxseeds
- Pumpkin Seeds
- Chia Seeds
Nuts and seeds offer natural, healthy fats and often help to keep you feeling full for longer. They provide long-lasting energy and are thought by many experts to help prevent disease.
Many nuts and seeds have a good amount of protein, so they can help you hit your protein ratio without added carbs.
Level 3: Full Fat Dairy
While some diets focus on low-fat dairy or no dairy at all, keto works best with full-fat dairy products. This list can include:
- Unprocessed cheese (mozzarella, cheddar, cream, blue, among others)
- Grass-fed butter
- Heavy Cream
- Sour Cream
These foods are best in moderation on the keto diet. Likewise, it’s important to note that you should opt for non-dairy milk, like almond milk or soy milk, while on the keto diet.
Level 4: Vegetables
Earlier, we discussed the benefits of low-fat fruits. But this portion of the keto pyramid calls for one to two handfuls of low-carb vegetables per meal and includes:
- Asparagus
- Eggplants
- Onions
- Mushrooms
- Lettuce & Greens
- Spaghetti Squash
- Spinach
- Cucumbers
- Artichoke
- Broccoli
- Cauliflower
- Bell Peppers
- Pumpkin
- Zucchini
- Radishes
- Kale
- Brussel Sprouts
These vegetables provide you with some key nutrients like fiber, minerals, vitamins, electrolytes, and antioxidants – components that will help your body operate and feel great.
There are plenty of vegetables that you can enjoy on keto, so it’s easy to switch things up and keep them interesting.
Level 5: Proteins
Proteins make up the largest portion of the keto ratio, so it’s highly important to include the right ones in your diet. Consider the following keto-friendly proteins:
- Chicken
- Steak
- Bacon
- Shrimp
- Ham
- Sausage
- Turkey
- Eggs
- Salmon
- Trout
- Tuna
- Mackerel
While you can continue to purchase your proteins from your local grocery store, it’s always best to aim for natural cuts of meat without added sugar. Fattier, grass-fed options are ideal.
Level 6: Healthy Fats
Aside from your nuts and seeds, there are several other healthy fats that you can add to your keto diet for more flavor and to meet your fats ratio. Some of the best healthy fats include:
- Grass-fed butter
- Avocados
- Olive Oil
- Coconut Oil
- Avocado Oil
You can also factor foods from other areas of the pyramid into your healthy fats, such as whole eggs or fatty fish like salmon, tuna, sardines, and anchovies. Cheese and whole fat Greek yogurts can also contribute to your healthy fats.
Foods to Avoid
Just like there are plenty of foods you can enjoy on the keto diet, there are also specific foods that you should try to avoid. Perhaps the most obvious of this list are grains, such as:
- Bread
- Cereal
- Wheat
- Corn
- Rice
You should also stay away from high-carb, starchy vegetables including:
- Potatoes
- Yams
While fruits and vegetables are typically all considered healthy foods, there are a few fruits that don’t fit into the keto diet:
- Bananas
- Apples
- Oranges
Finally, if you’re on this diet, you should stay away from added sugars, beans, soda, fruit juice, and most beers.
