π₯ What to Eat on a Low-Carb & Keto Diet?
The low-carb and keto diets focus on whole, nutrient-dense foods that keep carbs low while providing essential healthy fats, moderate protein, and fiber.
✅ Best Foods to Eat on Low-Carb & Keto
1️⃣ Healthy Fats & Oils π₯
Why? Fats provide energy and keep you full.
✔ Avocados
✔ Olive oil
✔ Coconut oil
✔ Grass-fed butter
✔ Ghee
✔ MCT oil
✔ Nuts & seeds (almonds, macadamia, walnuts, chia, flaxseeds)
π« Avoid unhealthy fats: Margarine, vegetable oils (soybean, canola, corn oil)
2️⃣ Proteins π
Why? Protein supports muscle growth and metabolism.
✔ Eggs (pasture-raised preferred)
✔ Meat (chicken, beef, pork, lamb, turkey)
✔ Fish (salmon, tuna, sardines, mackerel)
✔ Shellfish (shrimp, crab, scallops)
✔ Tofu & Tempeh (for plant-based keto)
π« Avoid processed meats: Sugary or high-carb marinades, breaded meats
3️⃣ Low-Carb Vegetables π₯¦
Why? Packed with vitamins, minerals, and fiber without spiking blood sugar.
✔ Leafy greens (spinach, kale, arugula, romaine)
✔ Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
✔ Zucchini & squash
✔ Mushrooms
✔ Bell peppers
✔ Cucumber
✔ Avocado
✔ Asparagus
π« Avoid high-carb veggies: Potatoes, sweet potatoes, corn, carrots (limit)
4️⃣ Dairy π§ (If tolerated)
✔ Cheese (cheddar, mozzarella, brie, parmesan)
✔ Heavy cream
✔ Greek yogurt (unsweetened, full-fat)
✔ Cottage cheese (in moderation)
π« Avoid high-lactose dairy: Flavored yogurts, low-fat milk, sweetened dairy
5️⃣ Low-Sugar Fruits π
✔ Berries (strawberries, raspberries, blackberries, blueberries)
✔ Lemons & limes
✔ Coconut
✔ Olives
π« Avoid high-sugar fruits: Bananas, grapes, mangoes, pineapples
6️⃣ Beverages π§
✔ Water (add lemon or electrolytes for hydration)
✔ Coffee & tea (unsweetened)
✔ Bone broth
✔ Sparkling water
π« Avoid sugary drinks: Soda, fruit juices, sports drinks, sweetened coffee drinks
❌ Foods to Avoid on Low-Carb & Keto
π« Sugary foods (cakes, candies, ice cream, soda)
π« Grains (bread, pasta, rice, cereal, corn, tortillas)
π« Beans & legumes (lentils, chickpeas, black beans)
π« Processed & fast food (high-carb sauces, fried foods)