The Keto Diet: 7-Day Menu and Comprehensive Food List
Diet & NutritionKetogenic Diet

Keto Diet: A Complete List of What to Eat and Avoid, Plus a 7-Day Sample Menu

Keto Diet: A Complete List of What to Eat and Avoid, Plus a 7-Day Sample Menu
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Updated on September 11, 2026
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You may be thinking about trying an eating plan like the ketogenic diet. It’s an eating pattern that’s low in carbs and high in fats, with a moderate amount of protein.

Ketogenic diets aim to drive your body into a metabolic state called ketosis, when the body starts burning stored fat as a source of energy instead of carbohydrates, says Stacey Mattinson, RDN, who is based in Austin, Texas. Once you’ve adjusted your food intake to get there, your body can enter a state of ketosis in one to three days, she says.

Nutritional ketosis can also happen if you follow another type of restrictive diet — specifically, a very low calorie ketogenic diet of less than 800 calories per day that is doctor supervised and medically recommended.

Potential Benefits to Know Before Starting the Ketogenic Diet

Typically, a ketogenic diet is considered in three primary circumstances: to treat epilepsy (in the case of the classic ketogenic diet), to help stabilize blood sugar and aid weight loss in type 2 diabetes management, and to generally support weight loss, says Mattinson.

That said, more high-quality, long-term studies are still needed to assess the benefits and safety of the keto diet for these purposes.

Another thing to keep in mind: The potential benefits of keto discussed here are for the standard ketogenic diet, not other spins on the keto diet, such as the cyclical ketogenic diet or the targeted ketogenic diet.

Keto and Diabetes

Theoretically speaking, keto could benefit people with diabetes because the diet calls for moderating carbohydrate intake. And that lower carb intake has the potential to increase insulin sensitivity in individuals who are managing diabetes, research suggests.

Mattinson called research on the keto diet’s ability to support blood sugar management in people with diabetes “promising.”

“A ketogenic diet may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says.

Despite the keto diet’s ability to lower blood sugar levels, one big concern is that you eat a lot of fat on keto, which may include saturated fats. These fats, found in foods that come from animal sources (like meat and dairy products), are associated with a higher risk of cardiovascular disease, or heart disease, when eaten in excess.

In one trial involving 33 people with prediabetes or diabetes, those who went on a ketogenic diet or a Mediterranean diet (a type of plant-based eating pattern) for 12 weeks improved their blood sugar control as measured by A1C levels. That said, neither diet performed better than the other.

One benefit of the low-carb diet was that it reduced triglycerides better than the Mediterranean diet. But it also had downsides: The keto diet increased LDL (“bad”) cholesterol, and people on the diet got fewer nutrients, particularly folate, vitamin C, magnesium, and fiber.

The researchers’ overall takeaway is that it’s best to work with your clinician to make an informed choice suited to your health concerns, food preferences, and lifestyle.

And despite the potential benefits of the keto diet shown in the trial, other research is mixed. A review of 11 controlled trials suggests that the keto diet has no positive effects on blood sugar management, though it may increase HDL (“good”) cholesterol.

If you have type 2 diabetes, talk with your doctor or a registered dietitian before attempting a ketogenic diet, especially if you have other risk factors for heart disease, such as high blood pressure. The doctor or registered dietitian may recommend a different weight loss diet for you that may improve your blood sugar levels, such as a reduced-calorie diet.

Keto and Weight Loss

Are you looking to lower your body fat percentage? You’ve probably heard that the keto diet can help — and that it can have a big effect on your weight right away. There may be some truth to that notion, although how much weight you lose will vary by individual.

“Ketogenic diets will cause you to lose weight within the first week,” says Mattinson.

Thanks to its low-carb nature, keto will force the body to first use up all its glycogen stores, which is the storage form of carbohydrates, she says. With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down, keep in mind that most of this is water loss initially.

The keto diet may work by suppressing appetite while reducing total energy intake and increasing the level of ketones in the body.

 A recent review of research concluded that the keto diet is an effective tool for weight loss, largely because of its appetite suppression and regulation of blood sugar, leading to fewer hunger spikes and instances of overeating than diets that include more carbs.

On the other hand, another research review observed only weak evidence for the association between weight loss and the keto diet combined with exercise in people with overweight or obesity.

Plus, some experts caution that the long-term effects of the keto diet remain unknown, due to a lack of research in this area.

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What Is the Keto Diet?

Ketogenic Diet Risks

The keto diet may have a number of adverse effects, including:

  • Digestive issues, such as nausea, vomiting, constipation, and abdominal pain
  • Headaches
  • Fatigue
  • Dehydration
These side effects may sometimes be referred to as the keto flu. Symptoms usually resolve within a few days to a few weeks, and you can help counter them by drinking plenty of fluids with electrolytes.

The keto diet, with its emphasis on high-fat foods, may also lead to other possible health concerns, such as:

  • Vitamin or mineral deficiencies
  • Low intake of beneficial fiber and calcium
  • Optic neuropathy
  • Anemia
  • Cardiomyopathy
  • Kidney stones
  • Osteoporosis
  • Increased blood levels of uric acid
  • Increase in LDL (“bad”) cholesterol
  • A greater risk of heart issues in people with type 2 diabetes
  • Ketoacidosis, in people following the keto diet for type 2 diabetes or people who are breastfeeding
In a recent study in mice, a long-term keto diet led to hyperlipidemia, liver dysfunction, and glucose intolerance.

And although some research has suggested that the keto diet may have a protective effect against colon cancer, another recent study suggested an opposite effect in the small intestine, where a keto diet may speed up tumor growth.

But long-term studies in humans are limited and some research is mixed, so researchers don’t know whether all of these side effects would definitively occur in people over time.

Another downside of the ketogenic diet for weight loss is that it’s difficult to maintain, especially compared with a traditional diet or diets that have less-stringent rules.

“Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson.

While you may be eating more satiating fats (like peanut butter or avocado), the very low carb nature of keto means that you’re way more limited in terms of what’s allowed on the diet. This requires planning and prep work, and it can make everyday situations like going out to dinner with friends far more difficult.

Because people often find this diet tough to sustain, it may be better to think of it as a short-term diet than as a long-term lifestyle. Before starting, ask yourself what is really realistic for you, Mattinson suggests.

Then, get your doctor’s approval. You may also work with a registered dietitian nutritionist to limit potential vitamin and mineral deficiencies and talk about supplements, since you won’t be eating a lot of whole grains, dairy, or fruit, and you’ll eliminate certain veggies.

“A diet that eliminates entire food groups is a red flag to me. That isn’t something to take lightly or dive into headfirst with no medical supervision,” Mattinson says.

Tips for Creating Your Ketogenic Meal Plan

If you’ve decided to move forward with trying the keto diet, you will want to stick to the parameters of the eating plan.

With this high-fat diet, roughly 90 percent of your calorie intake should come from fats, 6 percent from protein, and 4 percent from carbohydrates.

You’ll eat animal proteins, fats, and oils (such as olive oil), and some nonstarchy or low-carb veggies, Mattinson says. You should aim for a moderate daily protein intake — about 1 gram (g) per kilogram (kg) of body weight. A kilogram is equal to about 2.2 pounds (lb). So a person who weighs 140 lb, for example, would need about 64 g of protein per day.

As for total carb intake, everyone is different, “but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she says. Typically, sugar alcohols are also subtracted.

One thing to remember: “It’s easy to get ‘kicked out’ of ketosis,” says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could exit that metabolic state, stop producing ketone bodies, and revert to burning carbohydrates for fuel rather than fat.

A Complete Food Guide to Follow

Wondering what fits into a ketogenic diet and what doesn’t?

If you have ever tried one of the many low-carb diets out there (the Atkins diet being another popular option), you’ve had a preview, in terms of needing to cut back on those starchy or other obviously high carb foods (think packaged cookies, cakes, crackers, potato chips, and the like).

The difference here is you’ll also be loading up on fats — probably more than you’re used to.

“It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, the author of The Ketogenic Diet: The Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. If you are considering taking supplements, check with your doctor or a registered dietitian first.

Mancinelli shares her guidance on choosing nutritious foods for keto.

Protein

Eat

Ketogenic diets aren’t high in protein (they focus on fat), so these should all be consumed in moderation.

  • Beef (preferably grass-fed, if that’s available)
  • Fish, especially fatty fish like salmon
  • Chicken
  • Eggs
  • Bacon

Avoid

Though potentially high in fat, these protein sources can also contain too many carbs. They may also contain a lot of sodium, which may raise blood pressure levels.

  • Cold cuts with added sugar (always check the label)
  • Meat that has been marinated in sugary or salty sauces
  • Fish or chicken nuggets (or any breaded foods)

Oil and Fats

Eat

Healthy fats are emphasized on the keto diet. Prioritizing unsaturated fats over saturated ones can reduce cholesterol-related effects.

That’s why, although they’re on this list, coconut oil, butter, and cream should all be consumed in a limited amount. Research has shown that consuming seed oils high in unsaturated fats has better health outcomes than consuming saturated fats.

Avoid

Trans fat is considered the worst type of fat to consume, due to its potential to raise “bad” LDL cholesterol and lower “good” HDL cholesterol. It also raises the risk of stroke and heart attack.

  • Trans fats, possibly including margarine (check the nutrition label to be sure!)

Fruits and Veggies

Eat

The keto diet allows some low-carb fruits and nonstarchy vegetables.

  • Avocado (also high in healthy monounsaturated fat and low in saturated fat

    )
  • Leafy greens like spinach and arugula
  • Celery
  • Asparagus
  • Cruciferous vegetables like broccoli and cauliflower

These are also great choices, but you’ll still need to count how many carbs they contain.

  • Leeks
  • Spaghetti squash
  • Eggplant
  • Raspberries
  • Lemon
  • Tomatoes

Avoid

  • Potatoes
  • Corn
  • Raisins and dried fruit

Nuts and Seeds

Eat

Nuts and seeds are packed with healthy fats, protein, and fiber.

Avoid

  • Trail mixes with dried fruit
  • Sweetened nut or seed butters
  • Chocolate-covered nuts

Dairy Products

Eat

On the keto diet, unprocessed cheese is preferred over more processed versions.

  • Blue cheese
  • Feta
  • Parmesan
  • Cream cheese
  • Full-fat cottage cheese
  • Full-fat plain Greek yogurt
  • Full-fat ricotta
  • Cheddar

Avoid

  • Milk
  • Sweetened nonfat yogurt
  • Ice cream
  • Processed cheese (American cheese)

Sweeteners

Eat

You should always practice moderation with sweeteners. If you’ve tried other low-carb diets, this aspect of the keto diet probably won’t be surprising.

  • Some artificial sweeteners and natural sugar substitutes, such as stevia
  • Sugar alcohols, such as erythritol and xylitol

Avoid

Condiments and Sauces

Eat

  • Guacamole
  • Mayonnaise (ensure that there’s no sugar added)
  • Raw garlic
  • Tomato sauce (look for products with no added sugar)
  • Balsamic vinegar

Avoid

These may be high in sugar, often in the form of high-fructose corn syrup, so it’s best to avoid them while following the keto diet.

  • Barbecue sauce
  • Ketchup
  • Honey mustard

Drinks

Drink

  • Water
  • Unsweetened almond milk, soy milk, and pea protein milk
  • Bone broth
  • Unsweetened tea
  • Black coffee
  • Unsweetened carbonated water (limit only if bubbles make you bloated)
  • Diet soda
  • Zero-calorie drinks
  • Some alcohol (vodka, tequila, rum, gin, whiskey, dry wine, low-carb beer, low-carb alcoholic seltzers)

Avoid

These are no-nos on all low-carb diets.

  • Soda
  • Fruit juice
  • Lemonade
  • Some alcohol (regular beer, sweet wine, and sugary alcoholic beverages with soda, fruit juice, or tonics)

Herbs and Spices

Eat

All herbs and spices fit in a keto or low-carbohydrate diet, but if you’re using large amounts, Mancinelli recommends counting the carbs. Just note than ground ginger, garlic powder, and onion powder may contain some carbs.

  • Salt (salt foods to taste only, to avoid raising blood pressure levels)
  • Pepper
  • Herbs like thyme or oregano
  • Spices like paprika and cayenne
  • Ground ginger
  • Garlic powder
  • Onion powder

Avoid

No herbs and spices are off-limits; they’re generally allowed in small amounts to add flavor to foods.

Supplements

Consider taking

  • Fiber
  • Multivitamin
MCT oil may increase ketone levels more quickly, according to one small, slightly older study. (Though research isn’t yet clear.)

Mancinelli says she has no recommendation about taking or avoiding it.

A Detailed Ketogenic Diet Food List to Follow

The following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people who follow this eating approach.

Avocado Oil

Per 1 tablespoon (tbsp): 124 calories, 0 g net carbs, 0 g protein, 14 g fat

Benefits: This is a good source of healthy unsaturated fats.

Coconut Oil (in Moderation)

Per 1 tbsp: 121 calories, 0 g net carbs, 0 g protein, 14 g fat

Benefits: Coconut oil is rich in medium-chain triglycerides, which are good for heart health.

 That said, it is high in saturated fat, so it may still be best to choose unsaturated sources of fat, such as olive oil, for heart health. The data isn’t yet clear about the risks and benefits of coconut oil.

MCT Oil

Per 1 tbsp: 130 calories, 0 g net carbs, 0 g protein, 14 g fat, in the oil sold by Carrington Farms

Benefits: Often derived from coconut, MCT stands for medium-chain triglycerides, which may have some benefits, such as increased energy, a boost to athletic performance (in animal studies, at least), and reduced appetite. That said, it is high in saturated fats and should be avoided if you have a heart or liver condition.

Cheddar

Per 1 ounce slice: 115 calories, 0 g net carbs, 7 g protein, 9.5 g fat

Benefits: Cheese is allowed as you please on the keto diet. Research shows people who eat some cheese have a lower risk of heart disease, stroke, and death from cardiovascular disease. But cheese can be high in salt and saturated fats, so proceed with caution. Avoid American cheese, which is highly processed.

Heavy Cream (in Moderation)

Per 1 tbsp: 51 calories, 0.5 g net carbs, 0 g protein, 5 g fat

Benefits: This is an easy way to add calories and fat into a ketogenic diet, though it is rich in saturated fat.

Bacon

Per 1 medium slice: 37 calories, 0 g net carbs, 3 g protein, 3 g fat

Benefits: The green light on bacon may be one reason you’re up for sticking with a keto diet, as it can make eating occasions more enticing. Just watch the sodium content, which can add up quickly and certainly won’t help with lowering blood pressure. And as with all the meats on this list, don’t go overboard — you don’t want to eat too much protein (or saturated fat) on keto.

Chicken Thighs

Per 1 thigh: 181 calories, 0 g net carbs, 18 g protein, 12 g fat

Benefits: Leave the skin on here for extra fat. (Skin-on, dark-meat poultry is higher in saturated fat than white meat, though.

) One thigh is a good source of riboflavin, niacin, B6, and B12.

Eggs

Per 1 large egg: 72 calories, 0 g net carbs, 6 g protein, 5 g fat

Benefits: Eggs contain the perfect combo of satiating protein and fat (most of which is unsaturated); they’re also high in the antioxidant mineral selenium.

Ground Beef

Per 4 ounces (measured raw): 375 calories, 0 g net carbs, 16 g protein, 34 g fat

Benefits Ground beef made with 70 percent lean meat and 30 percent fat is a higher-fat choice — but that’s the point here. It’s also an excellent source of vitamin B12.

 This vitamin is important for making and supporting healthy nerve cells and red blood cells in the body.

New York Strip Steak

Per 4 ounces of prime meat trimmed to eighth-inch fat (measured raw): 318 calories, 0 g net carbs, 22 g protein, 25 g fat

Benefits: You’ll get an impressive amount of muscle-building protein plus satiating fat with this option. It’s also rich in zinc.

 Zinc supports enzyme activity, enhances immune function, and has wound-healing effects, among other benefits.

Asparagus

Per 1 cup (raw): 27 calories, 5 g net carbs, 3 g protein, 0 g fat

Benefits: Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium.

 These have been linked with blood sugar regulation.

Avocado

Per half avocado: 160 calories, 2 g net carbs, 2 g protein, 15 g fat

Benefits: This creamy fruit is packed with fiber, something that you may lack on the keto diet, as well as monounsaturated fatty acids.

 It is also a good source of immune-revving vitamin C.

Bok Choy

Per 1 cup (shredded): 9 calories, 1.5 g net carbs, 1 g protein, 0 g fat

Benefits: Chinese cabbage is a rich source of vitamins A and C, and it offers some calcium and iron.

Cauliflower

Per 1 cup (raw): 27 calories, 3 g net carbs, 2 g protein, 0 g fat

Benefits: Provides an excellent source of vitamin C. And with 2 g of fiber, it counts toward your daily goal for this healthy nutrient.

Celery

Per 1 cup (chopped, measured raw): 14 calories, 1 g net carbs, 1 g protein, 0 g fat

Benefits: Celery is a super-hydrating veggie, with 96.4 g of water in 1 cup. These crunchy spears also contain vitamins A and K and folate.

Cucumber

Per half cup (sliced): 8 calories, 2 g net carbs, 0 g protein, 0 g fat

Benefits: Cucumbers are high in water, making them a hydrating choice. They also offer some vitamin K.

 This vitamin is important for bone health, and it can reduce your risk of fractures.

Green Peppers

Per 1 cup (sliced): 18 calories, 3 g net carbs, 1 g protein, 0 g fat

Benefits: Along with about a day’s worth of vitamin C, peppers are a good source of vitamin B6, which plays a role in more than 100 enzyme reactions in the body.

Lettuce

Per 1 cup (shredded): 5 calories, 1 g net carbs, 0.5 g protein, 0 g fat

Benefits: Leafy greens can add bulk to your meals for very few calories, as well as vitamin A.

 This vitamin supports the growth of healthy skin and hair.

White Mushrooms

Per 1 cup (whole, measured raw): 21 calories, 3 g net carbs, 3 g protein, 0 g fat

Benefits: Mushrooms have many health benefits, including decreasing cancer risk, lowering cholesterol, protecting brain health, encouraging a healthier gut, and supporting the immune system.

Zucchini

Per 1 cup (sliced, measured raw): 19 calories, 3.5 g net carbs, 1 g protein, 0 g fat

Benefits: This is a great way to sneak in additional fiber, and the veggie also contains some manganese.

 This mineral helps form bone and aids in blood glucose management.

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A 7-Day Sample Menu for the Keto Diet

Day 1

Breakfast Scrambled eggs in olive oil on a bed of lettuce topped with avocado

Snack Sunflower seeds

Lunch Spinach salad with grilled salmon

Snack Celery and pepper strips dipped in guacamole

Dinner Pork chop with cauliflower mash and red cabbage slaw

Day 2

Breakfast Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

Snack Macadamia nuts

Lunch Tuna salad stuffed in tomatoes

Snack Roast beef and sliced cheese roll-ups

Dinner Meatballs on zucchini noodles, topped with cream sauce

Day 3

Breakfast Cheese-and-veggie omelet topped with salsa

Snack Plain, full-fat Greek yogurt topped with crushed pecans

Lunch Sashimi takeout with miso soup

Snack Smoothie made with almond milk, greens, almond butter, and protein powder

Dinner Roasted chicken with asparagus and sautéed mushrooms

Day 4

Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder

Snack Two hard-boiled eggs

Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

Snack Sliced cheese and bell pepper slices

Dinner Grilled shrimp topped with a lemon butter sauce, with a side of asparagus

Day 5

Breakfast Fried eggs with bacon and a side of greens

Snack A handful of walnuts with a quarter cup of raspberries

Lunch Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

Snack Celery sticks dipped in almond butter

Dinner Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6

Breakfast Baked eggs in avocado cups

Snack Kale chips

Lunch Poached salmon avocado rolls wrapped in seaweed (rice-free)

Snack Meat-based snack bar (turkey or pork)

Dinner Grilled beef kebabs with peppers and sautéed broccolini

Day 7

Breakfast Eggs scrambled with veggies, topped with salsa

Snack Dried seaweed strips and cheese

Lunch Sardine salad made with mayo in half an avocado

Snack Turkey jerky (look for no added sugars)

Dinner Broiled trout with butter, with sautéed bok choy

How to Follow the Keto Diet on a Budget

Avocados, nuts, and other unprocessed foods can break the bank, especially if they are not already part of your budget. But you can follow a few hacks to cut down on costs while following the keto diet.

For example, to follow keto on a budget, you can:

  • Plan meals in advance so you buy only what you need.
  • Buy frozen veggies.
  • Buy nuts in bulk.
  • Choose lower-priced cuts of meat.
  • Shop at bargain grocery stores, if available to you.

Snacks: Which Are the Best Options?

Snacking on the keto diet can be tricky, because the usual go-tos (think chips, crackers, and granola bars) are off-limits. Starchier whole foods that are usually considered healthy, such as bananas, won’t fly either because of their higher carb count.

Many people find that they are not as hungry on the keto diet because of how filling fat can be. But even if you don’t think of yourself as a snacker, you’ll want to keep keto-friendly options on hand (in your purse or backpack and in your office desk) in case hunger strikes.

Some nuts, certain meats, and cheese — all high-fat, low-carb eats — are approved snacks on the keto diet. (Check out the food list earlier in this article for the specifics.)

Many snack companies are getting into the business of the keto diet, too. In fact, the “keto food industry” has grown rapidly in recent years.

Companies are creating their own specialty products that take the guesswork out of macronutrient counting, and some have even tried to mimic favorite snack foods that are typically high in carbs, such as candy or potato chips.

But these options are generally highly processed, so it’s important to keep them to a minimum and stick to whole foods as much as possible when you snack.

Keto Fast-Food and Restaurant Options Are More Available Than You May Think

It’s unrealistic to think you’re going to cook every meal, every day, when you’re on the keto diet. Fortunately, a growing number of restaurants are offering healthy options to provide meal ideas that fit in keto diets — and some have even hopped on the keto bandwagon officially.

Take Chipotle, which now offers the Keto Salad Bowl, complete with carnitas, guacamole, tomatillo red chile salsa, and cheese. Plus, with bunless burger options galore at fast-food chains across the United States, dining out on keto doesn’t have to be rocket science.

Still, you might want to do a little research before an upcoming road trip or night out. Same goes if you know you’re not going to have as much time for meal prep on a certain week and know you’ll have to hit the drive-through.

When it comes to ordering, the same general rules you’d use to build keto meals apply: Steer clear of carb-heavy foods like buns, tortillas, rice, and breaded meats. When in doubt, opt for a salad with nonstarchy veggies, cheese, avocado, and an olive oil dressing.

If you aren’t a salad fan, rest assured that you have numerous other options at your disposal when ordering fast food on the keto diet.

10 Websites Where You Can Find Ketogenic Diet Recipes

There are plenty of keto Instagram accounts, blogs, and books you can browse for ketogenic diet recipes. And when you find a recipe you like, you can use an app like Senza to count macros easily so you can stay on track.

These keto websites can offer a good starting point when building your meal plan:

10 Great Keto Cookbooks for Low-Carb, High-Fat Recipe Inspiration

Cooking meals at home will be essential for making sure you are sticking with the right macronutrient ratios in this restrictive diet.

Here are some cookbooks you can turn to for keto recipes.

Get more book recommendations for following the keto diet.

FAQ

How do I get started on the keto diet?

First things first: Get a registered dietitian who understands your health and weight loss goals, ideally someone who understands how keto works. They will likely suggest gradually incorporating more nutritious foods, and fewer high-carb ones, into your diet — and encourage you to drink plenty of water along the way.

Fruit is nature’s candy, and you’ll be glad to hear certain types are allowed on the keto diet, when eaten in moderation. Fruits you can eat on keto include avocados, blackberries, raspberries, and lemons. The trick is aiming for a low amount of net carbs, which you can calculate by taking total carbs and subtracting fiber and sugar alcohols.

Let’s start with the dietary restrictions: Soda, fruit juice, and fruity smoothies aren’t allowed on keto because they contain too many carbs. Plain water, unsweetened seltzer, plain or bulletproof coffee, nut milk, bone broth, and regular water are fair game. Certain types of alcohol, in moderation, along with certain kinds of kombucha, may fit in your plan, too.

As with any meal on keto, breakfast requires thought and planning. Granola bars, cereal, and toast are no-nos. And you shouldn’t resort to eating eggs and bacon every day, tempted as you may be to do so. Breakfast foods you can feel good about eating on keto include chia seed pudding, and cauliflower hash browns. Yum!

It’s possible. In one small trial, participants reported improvements in depression after 6 weeks.

 Another study showed promise in terms of the keto diet’s ability to help regulate mental health conditions, but more large-scale, long-term research is needed.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

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