If you’re following a ketogenic (keto) diet, you’re likely familiar with the concept of eating high-fat, moderate-protein, and low-carbohydrate foods. A keto diet may help you lose weight, reduce inflammation, and even improve cognitive function. But what exactly should you be eating on a keto diet? In this guide, we’ll explore 15 must eat keto foods that can help you achieve optimal health.

A keto diet can be a great way to improve your health and lose weight, but it’s important to choose the right foods. By incorporating these 15 keto-friendly foods into your diet, you can ensure that you’re getting plenty of healthy fats and protein, while keeping your carbohydrate intake low. Remember to read labels carefully and avoid high-carbohydrate foods, such as sugar, bread, pasta, and grains. With a little planning and preparation, you can create delicious, satisfying keto meals that will help you achieve optimal health.

Food	Macronutrient Content
Grass-fed Beef	High in protein, moderate fat, low carb
Cheese	High in fat and protein, low carb
Avocado	High in healthy fats and fiber, low carb
Nuts and Seeds	High in protein and healthy fats, low carb
Coconut Oil	High in healthy fats, low carb
Olives	High in healthy fats, low carb
Eggs	High in protein and healthy fats, low carb
Butter and Ghee	High in healthy fats, low carb
Dark Leafy Greens	High in fiber, low in carbs
Berries	Low in sugar and high in antioxidants
Low-Carb Condiments and Sauces	Flavourful options with minimal carbs
Animal-Based Omega-3 Fats	High in healthy fats, low carb
Fermented Foods	High in probiotics, low carb
Healthy Oils	High in healthy fats, low carb
Herbs and Spices	Adds flavour with minimal carbs

Keto-Friendly Proteins 

Protein is an essential nutrient that your body needs to build and repair tissues, as well as support a healthy immune system. While many high-protein foods are also high in carbohydrates, some protein-rich foods are also keto-friendly. Here are a few examples:

• Grass-fed beef
• Lamb
• Pork
• Poultry (chicken, turkey, duck)
• Wild-caught fish (salmon, sardines, mackerel)

These protein sources are all low in carbohydrates and can be cooked in a variety of ways, from grilling to baking to stewing.

Animal-Based Omega-3 Fats 

Omega-3 fats are important for brain health and may also help reduce inflammation. While many plant-based sources of omega-3s are high in carbohydrates, there are several animal-based options that are keto-friendly. Here are a few examples:

• Fatty fish (salmon, sardines, mackerel)
• Grass-fed beef
• Omega-3 enriched eggs

Cheese: A Keto Diet Staple 

Cheese is a perfect match for your keto diet. Not only is it packed with protein and fat, but it’s also extremely low in carbs. Plus, it’s super versatile – from adding it to your salads to topping off your favorite keto-friendly pizza. Here are a few keto-friendly cheese options:

• Cheddar cheese
• Parmesan cheese
• Feta cheese
• Blue cheese
• Mozzarella cheese

And here’s another fun fact – it’s a great source of calcium, which is essential for keeping your bones healthy and strong. So go ahead, cheese it up and enjoy all the benefits it has to offer!

Eggs: An Excellent Keto Source of Protein 

Eggs are a low-carbohydrate, protein-rich food that is perfect for a keto diet. They are also rich in vitamins and minerals, such as vitamins D and B12, and choline. Eggs can be cooked in a variety of ways, from boiled to scrambled to baked, making them a versatile ingredient in many keto recipes.

Nuts and Seeds: Protein and Healthy Fats 

Nuts and seeds are another great source of protein and healthy fats on a keto diet. They can be eaten as a snack or used as a topping for salads and other dishes. Here are a few keto-friendly nuts and seeds:

• Almonds
• Walnuts
• Macadamia nuts- Flaxseeds
• Chia seeds
• Pumpkin seeds

Nuts and seeds are also high in important vitamins and minerals, such as vitamin E, magnesium, and zinc.

Avocados: A Healthy Fat 

Avocados are a keto-friendly fruit that is loaded with healthy fats. They are also a great source of fiber, which can help keep you feeling full and satisfied. Avocados can be eaten on their own, sliced onto salads, or used as a base for keto-friendly dips and spreads.

Olives: A High-Fat Superfood 

Olives are another high-fat food that is perfect for a keto diet. They are a good source of healthy monounsaturated fats, which can help lower cholesterol and reduce the risk of heart disease. Olives can be eaten on their own, added to salads. They are an often overlooked Keto staple. Here are just 5 great ways to use them.

1. Keto Olive Tapenade – Combine olives, capers, lemon juice, garlic, and extra-virgin olive oil to make a delicious tapenade to serve with grilled chicken or fish.

2. Keto-friendly Olive Pizza – Top a keto-friendly pizza crust with olives, mozzarella cheese, and other keto-friendly toppings for a unique pizza experience.

3. Olive Bruschetta – Toast some keto-friendly bread, spread with a mixture of olives, garlic, and herbs, and top with Parmesan cheese for a flavorful appetizer.

4. Keto Olive Stuffed Mushrooms – Combine olives, cream cheese, Parmesan cheese, and herbs to stuff mushrooms for an easy and delicious side dish.

5. Keto-friendly Olive Salad – Combine olives, tomatoes, cucumbers, and feta cheese to make a flavorful and low-carb salad.

Healthy Oils 

Healthy oils are an essential part of a keto diet. They provide essential fatty acids and help to provide healthy energy for the body. It’s important to look for cold-pressed, unrefined oils that are free from additives. These oils are the best way to ensure you are getting the most nutrition possible from your food.

Dark Leafy Greens: Nutrient-Dense Veggies 

Dark leafy greens are an excellent source of vitamins and minerals, as well as fiber. While many vegetables are high in carbohydrates, there are several low-carb options that are perfect for a keto diet. Here are a few examples:

• Spinach
• Kale
• Arugula
• Swiss chard
• Broccoli

These vegetables can be eaten raw in salads or cooked in a variety of ways, from sautéing to roasting.

Berries: Low-Carb Fruits 

While most fruits are too high in carbohydrates for a keto diet, there are a few low-carb options that can be eaten in moderation. Berries, in particular, are a good choice because they are low in sugar and high in antioxidants. Here are a few keto-friendly berries:

• Strawberries
• Blueberries
• Raspberries
• Blackberries

Berries can be eaten on their own, mixed into yogurt or smoothies, or used as a topping for keto-friendly desserts.

Fermented Foods: A Gut-Health Booster 

Fermented foods, such as tangy sauerkraut, spicy kimchi and creamy kefir, are packed with beneficial probiotics. Not only do they promote healthy digestion and reduce inflammation, but they can also give your immune function a boost.  Just make sure when adding fermented foods to your keto lifestyle, to opt for unpasteurized options to reap all the benefits from these tasty treats!

Herbs and Spices: Flavourful Additions to Keto Dishes 

Herbs and spices can add flavor to meals without adding any carbohydrates or calories. Here are a few keto-friendly options:

• Basil
• Thyme
• Rosemary
• Oregano
• Cumin
• Turmeric
• Ginger

These herbs and spices can be used to flavor meats, vegetables, and even keto-friendly soups and stews.

Low-Carb Condiments and Sauces 

Many condiments and sauces are high in sugar and carbohydrates, which can make them off-limits on a keto diet. However, there are several low-carb options that can add flavor to meals without adding too many carbs. Here are a few examples:

• Mustard
• Hot sauce
• Mayonnaise (look for a brand with no added sugar)
• Ranch dressing (look for a brand with no added sugar)

Be sure to read labels carefully to ensure that the condiments and sauces you choose are keto-friendly.

Well, there you have it folks, the ultimate guide to a keto diet! By now, you should be an expert in picking out the 15 best foods for optimal health. Remember to keep your carb intake low and your fat intake high! We’ve covered everything from grass-fed beef to fermented foods, so now it’s time to get creative in the kitchen. Try adding some zing with herbs and spices or dollop some mayo on your burger (without added sugar, of course). Don’t be afraid to experiment – find what works for you and stick to it. But always read labels and choose the best ingredients! With these tips, you’ll be on your way to a healthier, happier lifestyle in no time. So go forth, enjoy the journey, and bon appetit!