What foods to eat on the keto diet? – it’s simple really!

As for any new diet or lifestyle, it’s not always easy trying to figure out what foods are best to eat for results. Same goes for the ketogenic diet. I’ve often been asked “what foods to eat on a keto diet?” Well, it’s simple enough but there are some staple foods that easily fit in the diet and that provides you the macronutrients needed on a daily basis.

It’s not the quantity that matters, but the quality of what it provides you

ketogenic diet, food to eat

As you probably know and understand by now, you need to consume a low amount of carbs and a high amount of fats. That being said, it’s important to know that not all carbs or fat (or even protein) are created equal. It’s not really the quantity that you need to look at but the amount of grams that it provides you. You could easily consume 5 cherry tomatoes or 5 olives, but there is a big differences. The 5 cherry tomatoes will provide you carbs mainly and the olives will count towards your fat. Even though quantity wise they appear to be the same amount, they do not provide you the same macros and nutrients.

Finally, a diet that encourages you to eat some cheese

The best foods to consume are healthy “fatty” foods such as avocados, cream, butter, cheese, oils, meat and fish, nuts and seeds to name a few, but as long as you control your carbohydrate intake. Carbs, which are found in grains, rice, pasta, sugar, fruits and vegetables need to be controlled. It is important to understand however that it doesn’t mean that you can’t consume any fruits or vegetables, but simply understanding which are lower in carbs (sugar) such as celery, lettuce, kale, cucumbers, spinach, asparagus, zucchini, mushrooms, and berries.


high carb, keto diet, low carb

Won’t be easy to follow for big fruit lovers or pasta eaters,

Or for anyone at first really but give yourself some time to adapt to the diet. Although it’s been known to show amazing weight loss results pretty quickly for some, it won’t be as quick for everyone. A good way to ensure you succeed is to learn to identify macros and read food labels. It will take you more time doing your groceries at first, but you will get the hang of it in no time – try to consume mainly fresh ingredients and grass fed meats. Also, I would suggest getting My Fitness Pal to track and monitor your macros.   It’s a great tool that I love using and that got me familiarize with what I was really eating in a day and identifying my daily macros.


You mind find it easier if you’re just getting started or having trouble getting the results you’re looking for, to have some more established guidelines to follow and a step-by-step approach.  This would include knowing what to eat, how much to eat, having a clear shopping list with easy ingredients that you love – a customized plan just for you.  That might be the difference between you trying and you succeeding if you’re not one to truly give it your all.  If you want to put all the chances on your side, you might want to consider this!

To sum it all up, the foods to eat on a keto diet is pretty forward.  You may consume a moderate amount of protein and high level of fat.  Low carb fruits should be kept to a minimal and starchy vegetables should be avoided.



6 thoughts on “What foods to eat on the keto diet? – it’s simple really!

  1. I have not yet tried a keto diet but I think I will try it soon. This article is very informative and provides all the basic information about what foods you can eat. It’s great that eating cheese is allowed on a keto diet!


  2. Hi Joonas,

    Thank you for your comment. Yes, cheese, but dark chocolate as well (in moderation of course!). Now, who can’t get excited about that? 😉

    If you decide to take on this journey, I wish you all the best of luck. Stay tuned for further information to come and recipes in the near future.

    Nat 🙂

  3. Hello Nat,

    This is interesting to me. However, I am not a big fan of meat or fish. Is it good to keep eating chickens? I love chickens!

    I am trying to keep myself away from carbs source, but since I started going to the gym I started to want to eat more and any type of food. That’s why I want to ask you if the keto diet is good for people like who are going to the gym? Or is there a different method with the keto diet for us? Because you know we need more food! hahaha

    1. Ha ha! Yes, I understand that, that you might find yourself more hungry and more often as you train. Since muscles also burns fat, you might find yourself eating even more. Depending on what your gym/training objective is (lean out, gain/build muscle, strength, etc…), you will need to adjust your daily calorie intake. Since the Keto diet is based on a percentage of your daily macronutrients, you will need to eat more food to respect the percentages mentioned in my post. Depending on your workout intensity and frequency, you might want to consider having an occasional day a week where you consume maybe more towards 10% of carbs for that day prior to your workout (again, depending on your training objective and focus). I, however, wouldn’t suggest this until a few months on the keto diet and once your in full ketosis.

      Chicken is great and an awesome protein to consume. It’s not a problem if you don’t like meat or fish, the thing you want to ensure you consume is fat and “clean, whole” fat at that. Specially since you train and have obviously some objectives to reach, you will have optimal results by choosing fat sources such as avocados, coconut or olive oils, nut butters (without added sugar) and butter (in moderation) as opposed to consuming high fat dairy and bacon regularly.
      I hope that my explanation is helpful.
      I wish you all the best and thank you for your comment. Just to add, there is loads of bodybuilders and gym fanatics that were and still are successful training and gaining muscle on the keto diet. Maybe I can have a post on this in the future! 🙂
      Please feel free to reach out if you have any further questions or comments.

      Thank you!
      Nat 🙂

    1. Hi Kate!

      Thank you for your comment. I’d be happy to explain that for you.
      The reference to dirty keto is made when you follow the keto diet but with unhealthy alternatives. You would respect and monitor your carb intake to ensure you don’t consume too many but without tracking it. You would choose to have a bunless burger at a fast food restaurant as opposed to having a filet of fish cooked in coconut oil with a side of greens and half of an avocado for example. Both would provide you with minimum carbs, some protein and enough fat, but their sources don’t provide you with the same nutrients, vitamins and minerals. That being said, we are all humans and love to stop at the fast food restaurant once in a while (I do! 🙂 ) and it’s good to know that there’s keto options out there, but like everything, it’s needs to be the exception. People following a “dirty keto” diet are consuming an unhealthy diet regularly and in the long run will result in more issues and problems then the benefits it would of provided them short-term.

      To sum it up, dirty keto would consist of consuming regularly processed meats, full fat diary and pre-packaged/artificial foods which would be filled with saturated fat.

      I myself wouldn’t recommend this version of the keto diet. A “clean keto” diet version is much more beneficial in every aspect of it (which consist of consuming whole healthy foods) and will have long term benefits for your health and waist line.

      Hope this answers your question. Tried to explain it as clearly as possible. I will be writing a post on this subject in the future as I’m sure a lot of people might have this question. Please let me know if you have further questions.

      Thank you!
      Nat 🙂

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