Keto-friendly foods

The ketogenic (or “keto”) diet is a super high fat, low-carbohydrate diet. It is similar in a number of ways with the Atkins and other low-carb diets that many folks dabbled in a few years ago. Adherents to this eating regimen aim to eat extremely few carbs – only about 5% of total caloric intake. Another 15 – 25% of the daily energy comes from protein, and a whopping 75% of the diet consists of fat.

Ketogenic diets can cause notable reductions in blood sugar and insulin levels. This, along with the increased ketones, has health benefits that can include weight loss, improved memory function and increased energy levels.

Here is a (very partial) list of Keto-friendly foods (<6g fat per 100g of food):

Vegetables: basically, non-starchy veggies
Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
Leafy Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)
Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini
Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips

Fruits: Blackberries and raspberries especially

Meat-fish-seafood, and prepared (deli) meats:
Beef, chicken, game, lamb, pork, and veal
Bacon, hotdogs, organ meats, and sausage
Fatty fish and whitefish
Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid
At the deli: Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey
Sliced chorizo, pepperoni, salami, and soppressata
Sliced cheese
Prepared chicken salad, egg salad, and tuna salad

Dairy foods:
Butter and ghee
Heavy cream
Cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
Whole milk (not 2% or skim)
Cheese – especially “soft” cheeses (blue, buffalo mozzarella, brie, camembert, colby, cream cheese, goat, gouda, muenster, provolone, and Swiss)

Oils, especially Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil
Duck fat, lard, schmaltz (chicken fat), and beef tallow
Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)
Canned or jarred olives and sauerkraut
Hot sauce, mayonnaise*, mustard*, and vinegar*
Bouillon cubes and broth
Dried herbs, spices, and rubs and blends
Pork rinds and cheese crisps
Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea
Brazil nuts, macadamia nuts, pecans, and pili nuts
Seeds (chia, flax, hemp, and pumpkin), and (squash, pumpkin) seed oils
Canned coconut milk
Artichoke hearts, hearts of palm, pickles, pizza sauce, tomato sauce, and soy / Worcestershire sauce