Ketosis Road Map Food Guide

Keto Food lists

In an effort to assist you on your keto journey I have put together the following food guide, complete with food list. It can be difficult to differentiate between what foods are and are not keto, so I’ve tried to make it as easy for you as possible. You can print this guide out, put it in a nice cover, and take it with you to the grocery store to help avoid the food industry traps that have been set for you. I recommend putting together a menu with a shopping list for your weekly meals so you can cross reference to make sure your ingredients are keto friendly before you venture into the grocery store. This will help make shopping a lot easier! For the most part, when you are shopping, stick to the outer edge of the store and avoid the temptations waiting to ensnare you in the middle. However, be aware of the few items that are keto friendly that will lure you into the middle isles. Stay strong during that part of your trip and don’t fall prey to the colorful processed foods that used to be part of your “normal” unhealthy diet.

I am sure there are food items that I have missed. If you don’t see it on here feel free to send us a message in the comments or on our Facebook group to ask if something is keto friendly. Our Facebook group is called Ketosis Roadmap of course 🙂

Sincerely,

Ketosis Road Map Crew

 

 

Meat

Most types of meat are fine to eat on the keto diet. Organ meats, which usually go neglected, are also good to eat and are high in nutrients. There are plenty of other types of meat that are not included on this list, especially the sea foods, fish in particular. Wild-caught fish is best, and grass fed or free range is preferred also. However, for those of us who are on a budget or feeding large families, do your best, because your best is good enough. It’s better than going bankrupt, and it’s better by far than failing at keto because you decide you can’t afford it!! Meats that have sugar added, such as lunch meat, can be eaten on a keto diet but try to eat them more sparingly. Have you ever tried to find bacon or lunch meat without added sugar? It’s not impossible but it sure is difficult!!! Try to choose the meats with the least amount of sugar and none of the ones that say honey on them, gotta keep it real! Meats with bones and skin are excellent for making bone broth that has tons of nutritional value, so consider them first when choosing which meats you are going to buy.

 Meat/Seafood List:

  • Alligator
  • Anchovy
  • Bacon
  • Bear
  • Beef (all cuts)
  • Beef Jerky (homemade is best)
  • Bison
  • Bison Jerky (homemade is best)
  • Black Sea Bass
  • Boar
  • Chicken (all parts)
  • Clams
  • Cod
  • Crab
  • Crawfish
  • Cured meats (lowest sugar and carb count you can find)
  • Duck
  • Eggs
  • Elk
  • Emu
  • Fish (all types)
  • Game
  • Caribou
  • Goat
  • Goose
  • Haddock
  • Halibut
  • **Hot Dogs (try to find some with minimal sugar added)
  • Kangaroo
  • Lamb
  • Lobster
  • Lunch meat (choose the ones with the least amount of sugar and none that have honey.)
  • Mackerel
  • Moose
  • Mussels
  • Organ meats
  • Ostrich
  • Oysters
  • Pheasant
  • Pork (all cuts)
  • Prawns
  • Quail
  • Rabbit
  • Rattlesnake (I’ve actually eaten this, no it doesn’t taste like chicken)
  • Salmon
  • Sardines
  • Sausage (lowest sugar and carb count you can fine)
  • Scallops
  • Shrimp
  • Spam/Potted meats (eat sparingly and choose the ones with the least amount of sugar)
  • Squid
  • Squirrel
  • Tilapia
  • Trout
  • Tuna (in oil if canned)
  • Turkey (all parts)
  • Veal
  • Venison
  • Yellowtail

Beware of these: READ LABELS!! I can’t stress that enough!!

Breaded meat – Breading, bread crumbs and batter have grains and other carbs in them and should be avoided.

Cured meat – Honey and sugars are used in curing meat, so try to find uncured meat whenever possible and as the budget allows. Pick the lowest carbs count you can find so you will have greater success, and will allow you to have great control over your insulin.

Glazes, Sauces and condiments – These can be packed with sugar, corn starch and grains, such as wheat. All of these will mess up your diet and can cause you to be knocked out of ketosis. Watch the carb counts closely on these! Most store-bought condiments have sugar. Consider making your own so you are aware of what is in it. I will have a section on ketosisroadmap.com that has recipes to make your own.

Processed Meats – Some processed meats have starchy carb fillers added to them to stretch the product further. Watch the carb count on these and pick the ones with the lowest amount of carbs.

Sugars – There is a very small keto approved sweetener list. If it’s a sweetener and it’s not on the list it’s not keto. PERIOD. There are tons of different names that the food industry uses to hide sugar under. A lot of the artificial sweeteners are harmful and should not be consumed. I will put a list below but know that some come in different brands and not all of them are good. You need to READ THE LABEL! Just because it says “In the Raw” does not mean it’s actually in its raw form, that is just a clever brand name marketing ploy. The list of non keto sweeteners is to long to put into this food guide. I will make a separate blog for that. WARNING: Some people have adverse effects to certain sweeteners so you may have to buy a small bag at first to try it. The only ones I can use are Erythritol and monk fruit sweeteners.

Sweeteners

READ THE LABEL!

Make sure you’re getting 100% pure and there aren’t added sugars! A lot of stevia products have added sugars. I will put a link to the products I use.

Sweetener List:

  • Erythritol (2.5 lb bag here) (5 lb bag here) (I get the 5 lb because it’s my preferred sweetener for the taste and price)
  • Fiber Yum Syrup (here)
  • Monk fruit (here)
  • Stevia Flavored liquid drops (here)
  • Stevia liquid (100% pure) (here)
  • Stevia powder/granules (100% pure no fillers) (here)
  • Swerve brown sugar (here)
  • Swerve confectioners powder (here)
  • Swerve granules (here)
  • Xylitol (here) (This is not safe for dogs, it is toxic to them! This may cause diarrhea for some humans, which is why I don’t use it any more.)
  • Yup that’s it! If it’s not one of those it’s not keto!! Easy Peasy!

Condiments and Spices

Most store bought condiments have added sugars, soy, bad oils and fillers that should be avoided on the keto diet. Products with naturally occuring sugars are okay in moderation (meaning on occasion, not everyday, and in small amounts when you do consume them.) There are some condiments that I have found that are okay to eat, though they are specific brands. It’s always best to READ THE LABEL even if I have suggested a specific brand, sometimes manufactures change their ingredients. When in doubt take a picture of the ingredients, the nutrition label, and the product label and post the pics on our Ketosis Roadmap Facebook page and someone will help you out.

Condiments list:

  • Aioli
  • Baking chocolate
  • Basil
  • Balsamic Vinegar (lowest sugar and carb count you can find)
  • Blue Cheese Dressing (full fat without sugar)
  • Celery Seed
  • Chives
  • Cilantro
  • Cocoa powder
  • Curry powder
  • Garlic
  • Guacamole
  • Lemon Juice
  • Lime juice
  • Mayonnaise (primal kitchen brand made with avocado oil OR homemade)
  • Mixed seasonings (check the ingredients very carefully for fillers)
  • Mustard (most brands)
  • Oregano
  • Paprika
  • Pepper
  • Primal kitchen Dreamy Italian
  • Primal kitchen Greek Vinaigrette dressing
  • Primal kitchen Lemon Turmeric dressing/Marinade/Vinaigrette
  • Ranch (full fat Primal Kitchen brand OR homemade)
  • Rosemary
  • Salsa (no added sugar)
  • Salt
  • Sea Salt
  • Tyme
  • Vinegar (“with the mother” it’s on the label)

There are many more but to list them all would be somewhat ridiculous.

Odds and Ends that I use:

  • Lily’s brand chocolate bars (made with stevia) (I don’t order these online because they are ridiculously priced but you can order them here if you really want to.)
  • Lily’s brand chocolate chips (here, made with stevia)
  • Pork Rinds (unflavored)
  • SO Delicious Dairy Free, Sugar Free ice cream (just check the sweeteners, you never know when they might switch them, so far this is the only store bought ice cream that is keto friendly, BUT it’s 4 servings for 1 tiny container so watch your serving size)
  • Psyllium Husk powder (I use this here for baking my breads, it acts as a binding agent, keep bread moist, and is very useful to have!)
  • Fiber Yum (here, used for making my granola bars, home made maple syrup, and other useful stuff. It’s a pure liquid fiber syrup. It can also be used if coffee and many other things.)
  • Lakanto Maple Syrup (here, just in case you don’t want to make your own! A little goes a long way with this product.)
  • Unflavored Gelatin (here is the brand I used in making my gummies!! Who doesn’t want some of that?)

Fats and oils

High quality fats and oils are going to be your new fuel so choose wisely! It goes against everything that we have been taught all our lives, but healthy fats are good for you! Fat will NOT raise your triglycerides, or lead to an increased risk of heart attack or stroke. There have been tons of actually medical studies (not funded by big food companies to promote lies) that prove this to be the case! There are a bunch of medical doctors also that follow and teach the ketogenic way of eating. (WHOA) I know, it’s really confusing but it’s the truth! Just take a look at the obesity and diabetes epidemic if you don’t believe me or the medical studies and you will realize for yourself that what I am saying is the truth. There are tons of fat bombs recipes that are keto friendly but they aren’t required on this diet.

Fats and oils list:

  • Avocado oil
  • Animal fat
  • Bacon grease
  • Beef Tallow
  • Butter
  • Cocoa Butter
  • Coconut Butter
  • Coconut Cream
  • Coconut Oil
  • Duck fat
  • Ghee
  • Hemp oil
  • Lard
  • Macadamia oil
  • Mayonnaise (homemade or primal kitchen with avocado oil only)
  • Olive oil
  • Palm oil
  • Pumpkin seed oil
  • Tallow
  • Tea seed oil
  • Walnut oil

Oils to AVOID:

  • Canola oil
  • Country Crock
  • Crisco
  • Grapeseed oil
  • Flaxseed oil
  • I can’t believe it’s not butter (because it’s not)
  • Margarine
  • Peanut oil
  • Safflower oil
  • Sesame oil
  • Sunflower oil
  • Vegetable oil (any)

Beverages and Drinks

Of course water is best, and water with minerals is better, but there are options for those of you who would like something with flavor. I personally, for religious reasons, don’t drink alcohol, most teas, or coffee so I know very little about them. All the keto doctors recommend/prefer you to not consume alcohol at all, BUT, there are a few that have been keto approved by some of the keto doctors in small amounts and only on occasion, MODERATION is key!! By “occasionally” it means not every day. It’s best to try to break the habit of always needing something sweet or alcoholic to drink. Recycled city water is best if it’s only used for cleaning, I won’t go into detail as to why in this guide.

Beverage and Drink list:

  • Almond milk (unsweetened)
  • Bone broth (homemade is best and cheapest!)
  • Cashew Milk (unsweetened)
  • Club Soda
  • Coffee (sugar free, look for bulletproof recipes, I don’t drink coffee so I don’t have any recipes)
  • Coconut cream (I didn’t really know where to put this)
  • Coconut milk (unsweetened)
  • Coconut water (real only)
  • Dry Wine (occasionally)
  • Gin (occasionally)
  • Heavy Whipping Cream (watch the carbs on some brands. Some brands also have carageenan which isn’t great but it’s not the worst thing in the world. Brands without carageenan are usually crazy expensive comparatively.)
  • Hemp Milk (unsweetened)
  • Herbal Tea (Unsweetened Ex. Celestial seasons)
  • Ketorade (fantastic for hydration and avoiding the keto flu in the beginning, see recipe below)
  • Mineral water (unsweetened)
  • Seltzer Water (unsweetened)
  • Sparkling water (unsweetened)
  • Unsweetened Tea (any, check ingredients)
  • Vodka (occasionally)
  • Water (of course!)
  • Zevia (here, soda made with stevia, check the labels, can have occasionally)
  • Pure extracts (not imitation) (can be used to flavor your water, coffee, and other things you want flavor in along with a keto approved sweetener.)

Ketorade: juice of 1 fresh lemon (or 2 tbsp concentrate, can substitute lime concentrate or use both to taste), 2 tbsp Braggs Apple Cider Vinegar (or any ACV that says “with the mother”), pinch of pink Himalayan sea salt, 3 tbsp Erythritol (or another keto sweetener to taste), 32 oz water. Mix well and drink all of it in one day.

Dairy

Certain types of dairy are allowed on the keto diet and they won’t raise your insulin levels as much as other dairy products. Some dairy products are full of milk sugar and lactose which should be avoided. Drinking any milk from a cow, whether it be skim or whole or in between, is not allowed on the ketogenic diet. Cow milk will mess up your insulin levels, cause weight gain, and will screw up your diet in general. NEVER drink or eat any dairy products that are labeled low fat or fat free. The fat in dairy is the most nutritious part and should never be removed. When fat is removed, sugar and chemicals are usually added to make a dairy product taste better so you will consume it.

Another thing to watch out for is pre shredded cheeses. These usually contain starch to keep it from sticking together. Starch in any form is not keto friendly, and should be avoided. Instead of buying shredded cheese buy the blocks of cheese and shred them yourselves. The pre sliced cheeses with the paper in between the slices are usually fine but check the label to be sure. American cheese, and any cheese “product” or cheese “food” are also a no-go on keto. 100% American cheese can be eaten occasionally but be sure to check the label. Honestly, with all the other cheese out there that is better for you than american cheese, I would just avoid it because it is overly processed. I won’t include it in the list for this reason.

Dairy Food List:

  • Blue Cheese
  • Brie
  • Butter
  • Cheddar (block)
  • Cheddar Jack (block)
  • Cheese sticks (full fat when possible)
  • Colby Jack (block)
  • Cottage Cheese (full fat)
  • Cream Cheese (full fat)
  • Feta Cheese (full fat)
  • Goat Cheese
  • Gouda
  • Heavy Cream
  • Heavy Whipping Cream (this does have carbs so use it sparingly, it may cause weight loss stall)
  • Monterey (block)
  • Monterey Jack (block)
  • Mozzarella (full fat, block)
  • Parmesan (full fat)
  • Provolone (block)
  • Ricotta (full fat)
  • Sour Cream (full fat)
  • Greek Yogurt (full fat, plain, unsweetened, unflavored, you’ll have to flavor it yourself)
  • Plain Yogurt (full fat, plain, unsweetened, unflavored, you’ll have to flavor it yourself)

Keto Milks (always unsweetened):

  • Almond milk 
  • Coconut milk
  • Cashew milk
  • Hemp milk
  • Vanilla Almond milk

Dairy Food to AVOID:

  • Can’t believe it’s not butter (it’s not, trust me!!)
  • Cool Whip
  • Country Crock
  • Cow milk (skim, 1%, 2%, whole, any)
  • Fat-free Anything
  • Fat-free cheese
  • Half and Half
  • Low-fat cheese
  • Low-fat Anything
  • Margarine
  • Ready Whip
  • Reduced-fat Anything
  • Rice Milk (or rice in any form)
  • Soy Milk (or anything soy)

Fruits and Berries:

Fruits: Although fruit is natural and unprocessed it contains to much sugar and will cause your insulin to become elevated. One of the biggest reasons for doing the ketogenic diet is to control your blood sugar (insulin). Elevated insulin has many adverse effects on our bodies, such as weight gain, diabetes, feeding of cancer cells, and many more to numerous to list in this guide. Since we would prefer to avoid all the adverse effects, fruits are best avoided. Once you have met your weight loss goal and your blood sugars are under control, and assuming you don’t have cancer, you may enjoy a piece of fruit every now and then. I would limit it to no more than 1 cup and not every day, the same goes for the berries. I recognize there is nutritional value in fruit but try to meet your healthy goals first before consuming fruit again. I’m not as strict as some keto coaches and doctors, but I want you to be successful! Sauces made of fruit are not allowed on the keto diet. Fruit Juice of any kind is not allowed on keto. (With lemon and lime juice/concentrate being the only exception, just make sure there isn’t sugar or fillers added)

***Bananas are not allowed on keto. They are high in sugar, contain starch, and are not a high enough source of potassium to justify eating them. There are plenty of other sources of potassium that are much better for you and have a lot more potassium than bananas.***

Berries: Berries are also high in sugar but contain more fiber than most other fruits. These are allowed in small amounts on occasion with the keto diet. Fiber content get subtracted from total carbs to give you your net carbs for counting macros. “On occasion” does not mean eat them every day just because your only eating a small amount, we are supposed to try to wean ourselves off of the sweets. Make sure your not buying berries that have added sugar. 100% Cranberry juice is allowed for things such as UTI, Candidiasis, and other digestion problems. Be sure you are buying 100% juice and NOT Cranberry Juice COCKTAIL. No Jelly or Jams are allowed on keto. You can however make your own fruit compote, but the serving size is small and should include the fiber, and not be over-cooked so as to avoid breaking down the fiber.

Fruit and Berry Food List: (Raw, fresh, or frozen, and unsweetened only)

  • Avocado
  • Blackberries
  • Blueberries
  • Boysenberries
  • Coconut
  • Cranberries (raw, not dried)
  • Currents
  • Gooseberries
  • Lemon
  • Lime
  • Loganberries
  • Raspberries
  • Strawberries
  • Mulberries
  • Huckleberries

Fruits and Berries to AVOID:

  • Apples
  • Bananas***(not a good source of potassium)
  • Cantaloupe
  • Cherries
  • Craisins
  • Cuties
  • Dried fruit of any kind
  • Fruit (most)
  • Fruit juice (any kind)
  • Grapes
  • Grapefruit
  • Melons (any kind)
  • Oranges
  • Raisins
  • Tangelos

Nuts and Seeds

Nuts and seeds are great in a ketogenic diet, however not all are created equal. These tend to be low in carbs, BUT some have more carbs than others so choose the nuts that best fit into your daily macros. Make sure you are getting raw nuts or salted nuts without any added sugar.

Peanuts are not actually nuts. These are not strict keto, so if your trying to lose weight or control blood sugar for diabetes or some other reason it’s best not to eat peanuts. Peanuts grow underground not in a tree and used to be called goober peas, which is a more accurate name. They tend to be starchy and are often contaminated with mold. They are part of the legume family which are not keto, so avoiding them is best. IF you do choose to eat them do so in small amounts and only on occasion. IF buying peanut butter, check the ingredients to make sure there aren’t any added sugars. The only ingredient in the peanut butter should be peanuts, or peanuts and salt, anything else is not allowed if your choosing to consume peanuts and other peanut products.

Nuts and Seeds List:

  • Almonds
  • Almond butter (watch for fillers and sugar)
  • Almond flour (watch for fillers and sugar)
  • Brazil Nuts
  • Cashews
  • Cashew butter (watch for sugar and fillers)
  • Coconut
  • Coconut flour (watch for fillers and sugar)
  • Flaxseeds
  • Hazelnuts
  • Hemp Hearts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Sesame Seeds
  • Sunflower seeds
  • Tahini
  • Walnuts

Vegetables

Most vegetable are great to consume on a ketogenic diet, BUT there are some that are higher in sugar than others and should be eaten in moderation only on occasion, which makes this category a little tricky.

A good rule of thumb: if it is green and leafy then eat away! If it is a color other than green be careful of the macros, you don’t want to be kicked out of ketosis because you ate to many high sugar veggies. Ugh, I know, now were are attacking vegetables 🙁

Preparing vegetables properly is the key to being able to eat more of the vegetables you love! When they are prepared properly the fiber slows down the absorption of the carbs they contain which helps keep your insulin from spiking to much.

Fresh and raw is always best if it’s available. When cooking fresh vegetable it is essential not to overcook them. Cooking them breaks down the fiber that will slow the absorption of the carbs. Lightly steam or cook veggies just until they are al dente, which means they are warm all the way through but still crisp. Cooking them until they are soft or mushy means you are overcooking them. By doing this you are breaking down the fiber and destroying the key nutrients which is what we are trying to avoid. Over cooking also turns your healthy nutritious vegetables into more of a starch than a vegetable.

Frozen isn’t as good as fresh but it will do when fresh vegetables are not in season. Lightly steam these or cook just until warmed all the way through.

Vegetable Food List:

  • Alfalfa sprouts
  • Artichoke
  • Arugula
  • Asparagus
  • Avocados
  • Banana Pepper
  • Beet Greens
  • Bell pepper (All colors)
  • Bok Choy
  • Broccoli
  • Brussel sprouts
  • Cabbage (Green)
  • Cabbage (red)
  • Carrots (large, raw, with skin on NOT baby carrots)
  • Carrot greens (leaves/tops)
  • Cauliflower
  • Celery
  • Chard
  • Chayote
  • Chicory
  • Chives
  • Collard greens
  • Cucumber
  • Eggplant
  • Green Beans
  • Green Chili pepper
  • Jalapeno pepper
  • Kale
  • Kohlrabi
  • Lettuce, buttercrunch
  • Lettuce, Endive
  • Lettuce, Escarole
  • Lettuce, iceberg
  • Lettuce, looseleaf
  • Lettuce, oakleaf
  • Lettuce, Radicchio
  • Lettuce, romaine
  • Mushroom, Button
  • Mushroom, Crimini
  • Mushroom, oyster
  • Mushroom, porcini
  • Mushroom, portobello
  • Mushroom, shiitake
  • Mustard Greens
  • Onion (white)
  • Onion (red)
  • Okra
  • Olive (Black or green)
  • Parsley
  • Pumpkin
  • Radish
  • Spaghetti Squash
  • Spinach
  • Seaweed (Nori)
  • Tomato, Beef steak
  • Tomato, cherry
  • Turnip
  • Yellow squash
  • Zucchini

There are some vegetable that are better to avoid while trying to lose weight because they are too starchy when cooked. There are lots of people who have been raised to think these are healthy for you, but because of the starch they raise insulin levels and cause weight gain. It’s tough to unlearn things that we have been taught all our lives are good for us but you can master this way of eating, just stick with it!

***You will notice that Carrots is on both the approved and avoid list, see notes on both items. Tomatoes is another vegetable/fruit that is best to limit while trying to lose weight. You don’t have to eliminate either one just don’t consume them everyday, and eating them raw is better than cooked.***

Vegetables Food list to AVOID:

  • Beans
  • Beets
  • Carrots (while trying to lose weight or while trying to control blood sugar)
  • Peas
  • Potato (all kinds/colors)
  • Jicama
  • Rutabaga
  • Sweet potato
  • Turnip
  • Water Chestnuts
  • White sweet onions (if doing keto for weight loss or you’re strict keto. Use chives instead.)

5 Comments

Betty Packtor · September 13, 2018 at 8:24 pm

Thank you for the information. Very useful.

    KetoSis Roadmap · September 21, 2018 at 12:35 pm

    You’re welcome.

Stella · September 16, 2018 at 8:45 pm

Thank you

    KetoSis Roadmap · September 21, 2018 at 12:35 pm

    You’re welcome

21 Day keto and bone broth challenge – KetoSis Roadmap · October 11, 2018 at 6:46 pm

[…] are ketogenic diet approved. You can see my food guide for the list of keto approved sweeteners (found here). If it’s not on the list then it’s a no go for this challenge. If your unsure message […]

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