What to eat and what to avoid on the ketogenic diet

The keto rule is simple: very few carbs, moderate protein, plenty of good fats. But in practice, what do you put on your plate? Here's the clear list.

✅ What to eat

• Meat, fish and eggs: chicken, beef, pork, salmon, mackerel, eggs — zero carbs.
• Good fats: olive oil, butter, avocado, coconut oil.
• Low-carb vegetables: zucchini, spinach, broccoli, cauliflower, salad greens, cucumbers.
• Full-fat dairy: aged cheeses, mozzarella, full-fat Greek yogurt.
• Nuts (in moderation): almonds, walnuts.
• Berries (small amounts): strawberries, blueberries, raspberries.

❌ What to avoid

• Sugar and sweets in any form.
• Grains and their derivatives: bread, pasta, rice, pizza, crackers.
• Potatoes and starchy tubers.
• Legumes: high in carbs.
• Sugary fruit: bananas, grapes, mango.
• Sugary drinks and fruit juices.

Watch out for hidden carbs: sauces, ready-made dressings and "light" products often contain sugar. Always check the label — or use our carb calculator.

Useful tools

To stay within your limits, weigh foods with a kitchen scale and calculate your starting macros.

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Informative and educational article; it does not constitute personalized medical or nutritional advice.

🛒 Useful products

• Kitchen scale
• Almond flour
• MCT oil
• Meal prep containers

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