This is a quick cheatsheet of ideal foods to consume whilst on keto. It’s an opinionated list amended over the years and it takes cues from the likes of Dr. Eric Berg, Dr. Robert Mercola, Thomas DeLauer, Dr. Jason Fung, and other experts in the field.

Meats

  • Pork
  • Bacon
  • High-fat sausages
  • Beef
  • Egg yolks

Nuts & Seeds

  • Macadamia nuts
  • Walnuts
  • Brazil nuts
  • Cashew nuts
  • Chia seeds

Unsweetened Beverages

  • Coconut milk
  • Bulletproof coffee
  • Black coffee
  • Green tea
  • Kombucha
  • Almond milk

Additives & Ingredients

  • Butter
  • Coconut oil
  • Olive oil
  • Almond flour

Vegetables

  • Avocadoes (technically a fruit, but here we are)
  • Red cabbage
  • Kale
  • Tomatoes (not the seeds; they’re high in lectins)
  • Lettuce
  • Broccoli
  • Cauliflower
  • Brussel sprouts

Supplements

  • A good multi-vitamin (I use Natrol’s “Multiple for Men”)
  • Milk thistle
  • Turmeric
  • Vitamin D
  • Apple cider vinegar (1 tsp in 8 oz water before each meal)
  • K4 Keto (or any electrolyte blend)
  • Vitamin C
  • CLA (Conjugated Linoleic Acid)
  • ALA (Alpha Lipoic Acid)
  • Fish or Krill oil

Notable Foods to Avoid

Anything not on the above lists is to be avoided, but pay special attention to the following items explicitly:

  • Sugar
  • Anything marked as “sugar-free”
  • All dairy products (including heavy cream and cream cheese)
  • Alcoholic beverages (wine is OK now and then; due to resveratrol)
  • Sodas
  • Any sweetened “electrolyte” drinks (Gatorade, Powerade, etc.)
  • Fish
  • Protein shakes
  • Soy
  • Alfalfa
  • Corn
  • Flax seeds
  • Omega-6 fatty acids (canola and vegetable oils)
  • Gluten (and ironically, anything marked as “gluten-free”)
  • Junk or processed foods
  • Any vegetables/tubers grown underground
  • Anything marked as “genetically enhanced”, “genetically modified”, or “partially produced with genetic engineering”