If you’re considering starting a ketogenic diet or are in the early stages of your keto journey, one of the most important things to have in mind is what to eat. The keto diet focuses on high-fat, moderate-protein, and low-carbohydrate foods, which encourages the body to enter a state of ketosis, burning fat for fuel instead of carbohydrates.

But with so many food options out there, it can be tricky to know where to begin. In this comprehensive keto diet food list, we’ll break down what you can eat, what you should avoid, and offer a helpful keto grocery list for beginners to make your transition as smooth as possible.

What Is the Keto Diet and How Does It Work?

The keto diet (short for ketogenic diet) is a high-fat, low-carb eating plan that aims to shift your body’s metabolism into a state called ketosis. Ketosis occurs when your body burns fat for energy instead of carbohydrates. To get into ketosis, your body needs to reduce its carbohydrate intake drastically and replace it with fats.

A typical ketogenic diet consists of about:

• 70-75% fat
• 20-25% protein
• 5-10% carbohydrates

By reducing carbs and replacing them with fats, your body starts burning stored fat as its primary energy source.

Keto Food List for Beginners: What to Eat

Starting a keto diet as a beginner might seem daunting, but once you understand the key components of the diet, it becomes easier to navigate. The main focus of the keto food list for beginners is to choose whole foods that are low in carbs and high in healthy fats.

Here’s a breakdown of keto-friendly foods that should be on your grocery list:

1. Healthy Fats

Fats are the cornerstone of the ketogenic diet. You’ll want to focus on healthy fat sources to fuel your body and help you stay in ketosis. Some great sources of fats include:

• Avocados – Packed with healthy monounsaturated fats, fiber, and essential vitamins.
• Olive Oil – Rich in antioxidants and heart-healthy fats.
• Coconut Oil – Contains medium-chain triglycerides (MCTs) which are easily converted into ketones.
• Butter and Ghee – High-quality sources of fat for cooking or adding to meals.
• Nuts and Seeds – Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and protein.
• Cheese – Full-fat cheeses like cheddar, mozzarella, and cream cheese.

2. Protein Sources

Protein is an important part of the keto diet, but you don’t want to overconsume it, as excess protein can be converted into glucose and kick you out of ketosis. Opt for moderate protein sources such as:

• Grass-fed beef – A great source of protein and healthy fats.
• Poultry – Chicken, turkey, and other lean meats.
• Fish and Seafood – Salmon, sardines, and other fatty fish are excellent sources of omega-3 fatty acids.
• Eggs – A staple in any keto diet, providing both fat and protein.

3. Low-Carb Vegetables

Although many vegetables are packed with nutrients, you’ll want to focus on low-carb options to keep your carb count down. Here are some excellent choices for the keto diet:

• Leafy Greens – Spinach, kale, arugula, and lettuce are all low in carbs and high in fiber.
• Cruciferous Vegetables – Broccoli, cauliflower, and Brussels sprouts are nutrient-dense and keto-friendly.
• Zucchini – A great low-carb option that can be used in various dishes like zucchini noodles (zoodles).
• Cucumbers – Low in carbs and perfect for snacking.
• Bell Peppers – Opt for green or red bell peppers, which are lower in carbs compared to other varieties.

4. Dairy Products

Dairy can be a great source of fat and protein on a keto diet, but it’s important to choose full-fat options to keep your diet aligned with keto guidelines:

• Heavy Cream – Ideal for adding creaminess to coffee, soups, or sauces.
• Full-fat Greek Yogurt – A great option for breakfast or a snack, as long as it’s unsweetened.
• Hard Cheeses – Parmesan, cheddar, and Swiss cheese are great options that are low in carbs.

What to Avoid: Foods You Can’t Eat on the Keto Diet

While there are plenty of keto-friendly foods, there are also several items you’ll need to avoid if you want to stay in ketosis. These foods are high in carbohydrates and can quickly knock you out of ketosis, so it’s important to be mindful of what you eat.

1. Sugary Foods

• Soda, candy, and baked goods – These foods are packed with sugar and carbs.
• Fruit juices – Even 100% fruit juice can be high in sugar and carbs.

2. Grains and Starches

• Bread, pasta, and rice – Traditional wheat-based products are high in carbs and should be avoided.
• Cereals – Most breakfast cereals are loaded with sugar and carbs.

3. Legumes

• Beans, lentils, and chickpeas – While healthy, they are high in carbs and not recommended on a keto diet.

4. Starchy Vegetables

• Potatoes, sweet potatoes, and corn – These vegetables are too high in starch to be keto-friendly.

5. Processed Foods

• Processed meats – While some deli meats are keto-friendly, others contain added sugars or fillers that can add unnecessary carbs.
• Packaged snacks – Chips, crackers, and other processed snacks are typically high in carbs and unhealthy fats.

Keto Grocery List: Essentials for Your Shopping Trip

Now that you know which foods to eat and which to avoid, here’s a keto grocery list to help guide your shopping trips:

• Proteins: Grass-fed beef, poultry, fish (salmon, sardines), eggs
• Fats: Avocados, olive oil, coconut oil, butter, ghee, nuts (almonds, walnuts), seeds (chia, flax)
• Low-Carb Veggies: Spinach, kale, broccoli, cauliflower, zucchini, cucumbers, bell peppers
• Dairy: Heavy cream, full-fat cheese, Greek yogurt (unsweetened)
• Condiments: Mustard, mayonnaise (sugar-free), apple cider vinegar
• Beverages: Herbal teas, coffee (black or with heavy cream), water

Tip: Stick to the perimeter of the grocery store for fresh foods and whole ingredients. Avoid the middle aisles where processed foods and sugars tend to hide.

Tips for Sticking to a Keto Diet

• Meal prep: Planning ahead can help you avoid temptations and stay on track with your keto goals.
• Track your macros: Keep an eye on your fat, protein, and carb intake using a tracking app to ensure you’re staying within the proper ratio for ketosis.
• Stay hydrated: Since your body will be flushing out excess water on the keto diet, it’s important to drink plenty of water.
• Be mindful of hidden sugars: Many packaged foods, even those that seem healthy, can have added sugars. Always check labels!

Embrace the Keto Lifestyle

Starting a keto diet can be a bit overwhelming at first, but with the right keto diet food list and keto grocery list for beginners, you’ll find it easier to make informed food choices. Focus on healthy fats, moderate proteins, and low-carb vegetables, and soon you’ll be on your way to experiencing the benefits of the ketogenic lifestyle.

Remember, the key to success on a keto diet is balance. Stick to the keto-friendly foods, plan your meals ahead of time, and always listen to your body as you adjust to this new eating pattern.

Happy keto journey!