Understanding Keto Macros
Before diving into specific foods, it's crucial to understand that keto success depends on maintaining the right macronutrient ratios. The goal is to keep your body in ketosis, where it burns fat for fuel instead of carbohydrates.
This typically translates to staying under 20-25 grams of net carbs per day for most people to maintain ketosis.
Best Keto Foods to Eat
Healthy Fats (Your Primary Fuel)
Excellent Choices
- Avocados and avocado oil
- Extra virgin olive oil
- Coconut oil and MCT oil
- Grass-fed butter
- Ghee (clarified butter)
- Macadamia nuts
- Pecans and walnuts
Good Options
- Almonds and almond butter
- Brazil nuts
- Chia seeds
- Flaxseeds
- Hemp seeds
- Olives
Quality Protein Sources
Animal Proteins
- Wild-caught salmon
- Sardines and mackerel
- Grass-fed beef
- Pasture-raised chicken
- Free-range eggs
- Grass-fed lamb
- Wild game meat
Dairy & Others
- Full-fat Greek yogurt (plain)
- Hard cheeses
- Cottage cheese (full-fat)
- Cream cheese
- Heavy cream
- Shellfish
Low-Carb Vegetables
Under 2g Net Carbs
- Spinach and arugula
- Lettuce varieties
- Cucumber
- Celery
- Radishes
- Bok choy
2-5g Net Carbs
- Broccoli
- Cauliflower
- Zucchini
- Bell peppers
- Asparagus
- Brussels sprouts
Foods to Avoid on Keto
These high-carb foods will quickly kick you out of ketosis and should be avoided entirely or limited significantly:
Grains & Starches
- Bread, pasta, rice
- Oats, quinoa, barley
- Potatoes and sweet potatoes
- Corn and corn products
- Crackers and chips
Sugars & Sweets
- Table sugar, honey, maple syrup
- Candy and chocolate (regular)
- Ice cream and desserts
- Sodas and fruit juices
- Most condiments with added sugar
High-Carb Fruits
- Bananas, apples, oranges
- Grapes and dried fruits
- Tropical fruits (mango, pineapple)
- Fruit juices and smoothies
Legumes & Beans
- Black beans, kidney beans
- Lentils and chickpeas
- Peanuts (technically a legume)
- Soy products (tofu, tempeh)
Want a Complete 30-Day Keto Meal Plan?
Take the guesswork out of keto with our done-for-you meal plans, grocery lists, and 77 delicious dessert recipes.
Get Your Meal Plan for $1Keto-Friendly Beverages
Best Choices
- Water (still or sparkling)
- Black coffee
- Plain tea (green, black, herbal)
- Bone broth
- Electrolyte water
In Moderation
- Coffee with heavy cream
- Unsweetened almond milk
- Coconut milk (unsweetened)
- Diet sodas (occasionally)
- Dry wine (small amounts)
Portion Control and Timing
While keto is less about counting calories and more about macronutrient ratios, portion awareness is still important:
Fats
1-2 tablespoons of oils/butter per meal, 1/4 to 1/2 avocado, small handful of nuts
Protein
Palm-sized portion of meat/fish (3-6 oz), 2-3 whole eggs
Vegetables
Fill half your plate with low-carb vegetables, focus on above-ground varieties
Reading Food Labels
To stay in ketosis, you need to become skilled at reading nutrition labels:
Calculate Net Carbs
Total Carbs - Fiber - Sugar Alcohols = Net Carbs
Watch for Hidden Sugars
Maltodextrin, dextrose, corn syrup, and other sugar aliases can kick you out of ketosis
Check Serving Sizes
Manufacturers often use unrealistic serving sizes to make carb counts appear lower
Sample Daily Meal Structure
Breakfast
3 eggs scrambled in butter with spinach and cheese (3g net carbs)
Lunch
Salad with mixed greens, avocado, grilled chicken, olive oil dressing (5g net carbs)
Dinner
Grilled salmon with roasted broccoli cooked in coconut oil (6g net carbs)
Snack (if needed)
Small handful of macadamia nuts (2g net carbs)
Daily Total: ~16g net carbs
Key Takeaways
- Focus on whole, unprocessed foods whenever possible
- Prioritize quality fats and moderate protein portions
- Keep net carbs under 20-25g daily for optimal ketosis
- Read labels carefully and calculate net carbs
- Stay hydrated and maintain electrolyte balance
- Plan your meals ahead to avoid high-carb temptations
Remember, the best keto diet is one you can stick to long-term. Start with these foundation foods and gradually expand your repertoire as you become more comfortable with the lifestyle.