Ketogenic Diet

Ketogenic Diet Food List For Weight Loss

Our Ketogenic Diet Food List For Weight Loss is based on numerous high quality online articles, and scientific research.

If you are reading this, it means you probably already know what nutritional ketosis is, and how to it works.

The below image is a good representation of the kinds of foods you should be including in your shopping basket.

Ketogenic Diet Food List For Weight Loss by Ondawagon

To enter ketosis your diet needs to include high quantities of healthy fats, low carbohydrate and moderate protein.

We highly recommend you read our article on how to start a ketogenic diet weight loss plan the right way before you start shopping with our comprehensive list.

Quick Recap on how a Ketogenic Diet Works

Depleting your glycogen stores by reducing carbohydrate intake, forces the breakdown of body fat (mainly triglycerides) into Fatty acids which travel to the liver where it is converted into ketones.

Fatty acids can be used by most cells in the body for energy except the brain, while ketones can be used by the body and the brain

Keep the below points in mind to ensure a successful diet.

  1. Keep carbohydrate consumption low. This amount depends on your level of physical activity, age, lifestyle, gender and so on. 
  2. Keep fat consumption high. It is therefore highly crucial that you keep these fats healthy as they will represent over 50% of your daily caloric intake.
  3. Keep protein moderate. To prevent loss of muscle mass during the diet.
keto food list
Image from Low Carb Yum

Healthy Fats and Oils

  • Butter or ghee
  • Avocados
  • Macadamia nuts
  • Coconut butter
  • Cocoa butter
  • Egg yolks
  • Coconut oil, olive oil, or avocado oil
  • Nuts and seeds or nut butter
  • Fatty fish

Protein

  • Beef, like steak, veal, roast, ground beef, and stews.
  • Poultry, darker, fattier versions.
  • Pork
  • Fish
  • Shellfish
  • Egg whites
  • Lamb
  • Goat
  • Protein powders. checkout MyProtein 

Carbohydrates

  • Kale
  • Spinach
  • Swiss chard
  • Bok choy
  • Lettuce
  • Brussels sprouts
  • Broccoli
  • Onions
  • Bell peppers
  • Asparagus
  • Celery
  • Cucumber
  • Zucchini
  • Cauliflower

Very Small Quantities

  • Strawberries
  • Blueberries
  • Raspberries
  • Cherries
  • Cranberries
  • Mulberries

Healthy Fats and Oils

  • Butter or ghee
  • Avocados
  • Macadamia nuts
  • Coconut butter
  • Cocoa butter
  • Coconut oil, olive oil, or avocado oil
  • Almonds
  • Cashews
  • Chia Seeds
  • Coconut Flakes (non-sweetened)
  • Hazelnuts
  • Macadamias
  • Pecans
  • Pumpkin Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts

Protein

  • Tofu
  • Hemp
  • Non-Dairy Milk
  • Quinoa
  • Tempeh
  • Vegan Protein powders. checkout MyProtein 

Carbohydrates

  • Artichokes
  • Asparagus
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Edamame/Green Soy
  • Beans
  • Eggplant (Aubergine)
  • Fennel
  • Garlic
  • Green Beans
  • Kale
  • Lettuce
  • Mushrooms
  • Parsley
  • Peppers
  • Radish
  • Spaghetti Squash
  • Butternut Squash
  • Spinach
  • Zucchini (Courgette)
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