Healthy Keto^®-approved Food List: The Best Foods to Get into Ketosis

The ketogenic diet is a low-carb, moderate-protein, and high-fat diet that pushes your metabolism to burn fat instead of carbs for energy. 

As you break down fat, your liver creates large quantities of ketones, a type of acid and a very efficient energy source. Ketones enter your circulation to fuel your body—this state is known as ketosis.

In fact, your heart, brain, and muscles prefer ketones as a source of energy compared to relying on sugars and carbohydrates.

Carbs quickly raise your blood sugar and trigger the release of the hormone insulin, a critical player in controlling how your metabolism produces energy. If insulin is high, it blocks your metabolism from converting fats to energy. To maintain ketosis, consume no more than 20 to 50 grams of net carbs daily.

The longer you stay in ketosis, the more efficient your metabolism will become at burning fat. The ketogenic diet boosts weight loss, improves your mood, increases energy, supports cognition, and promotes better memory.

Scientists initially formulated the ketogenic diet to treat epilepsy and other neurological conditions. Being primarily a medical treatment, a focus on providing balanced and adequate nutrition was missing.

Being in ketosis is only one cornerstone of a healthy lifestyle. Humans are complex, and your health relies on many nutrients and building blocks.

Simply depending on a high-fat, low-carb diet is missing the bigger picture. Without a focus on nutrients, your keto diet could be low in nutrients but high in processed foods and products full of harmful trans fats and preservatives.

Healthy Keto is a holistic diet combining the metabolic benefits of ketosis with balanced nutrition. By incorporating non-GMO organic vegetables, full-fat organic dairy and eggs, grass-fed beef, wild-caught fish, and game meats, the Healthy Keto diet provides all nutritional needs for optimal health while burning fat.

Fat is your primary energy source on keto and having the right amount is essential. But to get the most out of your Healthy Keto diet, you must also understand which healthy fats to include and which to avoid.

Apart from providing energy, fat has many other benefits for your health. Fat digestion is complex and slow, meaning that high-fat meals will keep you fuller for longer, making fat a great tool if you want to lose weight. Research confirms the benefits of the high-fat keto diet for weight loss.

Your body relies on fat to absorb fat-soluble nutrients (vitamins A, D, K, and E), control inflammation, and produce hormones like testosterone and estrogen. In a nutshell, fat is essential for your health.

Dietary fats contain different types of fatty acids, including saturated fat, monounsaturated fat, and polyunsaturated fat. You may have heard that saturated fat causes heart disease, but this isn’t true. Saturated fats are part of a well-balanced keto diet and are found in many keto-friendly foods.

For optimal nutrition on keto, you should enjoy a wide variety of healthy fats. Include plenty of heart-healthy monounsaturated fats from olives, avocados, macadamia nuts, and lard.

Protein contains amino acids, the building blocks for lean muscle, cellular repair, and hormone production. Your body produces most amino acids, but there are nine that your body can't make.

Luckily, animal protein is a "complete protein," providing all essential amino acids.

While you need protein, too much protein isn't great for keto. Protein, especially very lean choices, can cause a rise in insulin levels, kicking you out of ketosis.

Moderate amounts of around three to six ounces per meal will provide your body with all the necessary amino acids while keeping you in ketosis.

Don't just think of meat when choosing protein. Fish is a fantastic source of protein, and frequent fish intake supports heart health and weight loss. Fatty fish like wild-caught salmon or sardines are rich in healthy fat and excellent foods to eat on keto.

Many keto-approved protein foods are also good sources of fat. It's wise to choose options from the protein keto food list below to combine your protein intake with healthy amounts of fat.

Meals containing both fat and protein slow down your digestion and increase satiety, meaning you feel fuller for longer. Less hunger supports weight loss and is an excellent tool for intermittent fasting.

You miss out on many health-promoting benefits if you don't include nuts and seeds in your keto regime. Nuts are nutrient-dense and rich in healthy fats and fiber. They support heart health and cognition, improve memory, and help your body fight infections and inflammation.

Keto-friendly nuts are rich in healthy monounsaturated fats and low in carbs. Nuts are high in fiber, support your digestive health, and contain vitamins and minerals linked to heart health.

This study indicates that regular nut consumption helps lower heart disease risk.

Nuts are nutritious and versatile—but they’re also high in calories. Don't snack on nuts or add too many to your meals to avoid weight gain.

Although there are some exceptions to this rule, vegetables growing above the soil line generally contain fewer carbs than root vegetables that grow below the ground.

Choose veggies that are low in carbs but rich in nutrients to keep you in ketosis and get optimal nutritional benefits.

Green leafy vegetables are low-carb nutritional powerhouses delivering fiber, vitamins, and minerals. They are perfect for Healthy Keto and should be a part of your meals as often as possible.

Stay away from starchy vegetables like beets, sweet potatoes, and sweetcorn. These varieties are high in total carbs and will quickly push you out of ketosis.

You should aim for seven to ten cups of keto vegetables each day. Vegetables support weight loss, boost gut health, and help lower blood pressure.

Maximize your nutrient intake by adding fresh and organic produce to your diet. Frozen veggies are fine too, and blanching your vegetables before freezing is a great way to preserve nutrients.

Stay away from canned vegetables. These products have been heavily processed to extend shelf life, have the least amount of nutrients, and can contain hidden carbs.

If a fruit is keto-approved depends on its carbohydrates and fiber count. Because fiber buffers the impact of carbs on your blood sugar, high-fiber fruits, like berries, can be a great way to add some natural sweetness to your keto diet without kicking you out of ketosis.

Berries are naturally high in fiber and keto-friendly. But you must be aware of their net carbs and include them in your daily net carb count.

Understanding the net carbs of fruits and berries is crucial for a successful keto diet. Total carbs and net carbs are two different things.

The total carbs of any food combine fiber and sugars. But because fiber has no impact on your blood sugar, you can subtract fiber from the total carb count to get a precise net carb amount. Limit your daily net carb intake to no more than 50 grams to stay in ketosis.

Avoiding most fruits won’t negatively affect your vitamin and mineral levels. Keto-approved vegetables and berries provide your body with all the essential nutrients needed for your health. Bell peppers and leafy greens like kale have more than double the amount of vitamin C compared to an orange.

Herbs and spices enhance the flavor of your meals and are rich in health-promoting nutrients. Research indicates that spices may reduce cancer risk and support healthy gut bacteria, making them a great addition to your keto diet.

Most herbs are low-carb and acceptable ketogenic diet foods to spice up your recipes. Starting your own herb garden is a great way to have your favorite herbs available at all times.

Seasoning blends using only dry herbs are keto-friendly. However, some spice blends, dry rubs, and marinades contain sugar and other non-keto-friendly fillers like corn starch. Read labels to avoid products with hidden sugars and additives.

What can you drink while you’re on keto? Your best choice is pure water. Choose filtered, sparkling, or bottled water with no calories, sugars, or other additives. Adding electrolytes to your water can ease your transition into ketosis.

But what can you drink if you like a boost of energy or want some flavor? Luckily there are plenty of keto-approved liquids you can choose from.

Nut milks, like almond or coconut milk, are tasty and nutritious. They’re rich in healthy fats, making them perfect keto-friendly beverages.

Small amounts of coffee are okay—but avoid high levels of caffeine. Many people are over- caffeinated and develop heartburn and high blood pressure. Opt for non-caffeinated herbal teas you can sip throughout the day.

There are many keto-friendly recipes you can choose from for a versatile and balanced Healthy Keto diet. But if you want to experiment and create your own keto recipes, you’ll want to keep these keto-approved ingredients on hand.

Because of keto’s low-carb, high-fat requirements, avoid conventional flour and sugar. This doesn’t mean all desserts are off the table. Monk fruit, shredded coconut, dark chocolate, and almond flour are all excellent ingredients for keto-friendly dessert recipes.

Keto-approved condiments like mayonnaise, mustard, hot sauce, or coconut aminos will add flavor and texture without affecting ketosis.

To get the most benefit from your Health Keto diet, you should avoid foods that kick you out of ketosis. Some small amounts of carbs are fine, but limit your daily net carbs to no more than 50 grams.

Avoid non-keto foods high in carbs, including bread, cereal, pasta, rice, pancakes, biscuits, cakes, and pudding. Stay away from starchy vegetables, like sweet potatoes, beets, and corn. These foods quickly raise your blood sugar and will push you out of ketosis.

Most fruits aren’t keto-approved, but you can enjoy berries in small amounts. Make sure to eat plenty of keto-friendly vegetables instead to get vital nutrients for your health.

Stay away from fruit juice, energy drinks, sports drinks, sugar-laden coffees, cocktails, wine, and beer. You also should avoid diet soda and other sugar-free drinks. They often contain artificial sweeteners and sugar alternatives that aren’t safe on keto.

Watch for added sugars and avoid honey, syrups, and sugar alternatives like dextrose and polydextrose. Many food products also have hidden sugars and carbs used as fillers and preservatives to add texture and extend shelf life.

Limit your processed food intake as much as possible, and always read nutrition labels.

Going keto is the best way to support a healthy body. There are plenty of keto-approved foods and ingredients you can use. Opt for a wide variety of keto foods to keep your nutrition balanced while in ketosis.

Focus on high-quality foods by including organic and non-GMO produce, grass-fed meats, wild-caught fish, and game meats. Choose healthy fats and have plenty of keto-approved veggies to promote a healthy body.

Avoid high-carb foods, processed foods, and artificial sweeteners, and always check nutrition labels to get the most out of your Healthy Keto diet.