Keto for Beginners: What to Eat and Avoid

Starting a Keto diet is exciting, but walking into the grocery store can be confusing. Is corn keto? What about carrots? Can I have milk?

To stay in ketosis (the fat-burning zone), you need to keep your carbs low—usually under 20-50 grams per day. Here is your cheat sheet for what to put in your cart and what to leave on the shelf.

EAT FREELY (Low Carb, High Fat)

These foods should make up the bulk of your diet.

• Meat: Beef, pork, lamb, game, chicken. (Fatty cuts are better).
• Fish: Salmon, trout, sardines, mackerel.
• Eggs: Omega-3 enriched or pastured are best.
• Healthy Fats: Butter, olive oil, coconut oil, avocado oil, lard, tallow.
• Leafy Greens: Spinach, kale, lettuce, swiss chard.
• Above-Ground Veggies: Broccoli, cauliflower, zucchini, asparagus, cucumber, cabbage.
• High-Fat Dairy: Hard cheeses (cheddar, parmesan), heavy cream, butter.

EAT IN MODERATION

These foods have some carbs, so watch your portion sizes.

• Nuts and Seeds: Almonds, walnuts, macadamia nuts, sunflower seeds. (Easy to overeat!).
• Berries: Strawberries, raspberries, blackberries, blueberries. (Small handfuls only).
• Full-Fat Yogurt/Cottage Cheese: Check labels for added sugar.
• Dark Chocolate: 70% cocoa or higher.

AVOID COMPLETELY (High Carb)

These foods will kick you out of ketosis immediately.

• Grains: Wheat, corn, rice, oats, barley, quinoa. (Bread, pasta, cereal, pizza).
• Sugar: Honey, agave, maple syrup, table sugar. (Soda, candy, juice, cakes).
• Fruit: Bananas, apples, oranges, grapes, pears, pineapples.
• Tubers: Potatoes, sweet potatoes, yams.
• Legumes: Beans, lentils, chickpeas.
• “Low-Fat” Diet Foods: Usually packed with sugar to replace the fat.

The Golden Rule

Read the label. Look for “Total Carbohydrates.” Subtract the “Dietary Fiber” to get Net Carbs. Keep your Net Carbs under 20g-50g per day, and you will be on your way to Keto success!