Meat, poultry and substitutes

Keto cookies, chocolate bars, and similar products are usually highly processed. Although they may contain less sugar and flour than their high-carb counterparts, they provide little nutritional value and may cause carb cravings. Overall, they can slow down weight loss progress.

• Dry wine (red, rosé, and white) and champagne are keto-friendly in limited amounts. Wines that are typically low in carbs are merlot, pinot noir, cabernet, sauvignon blanc, pinot grigio, and chardonnay.
• Distilled spirits, such as whisky, tequila, br...

Best keto vegetables

• cauliflower
• avocado
• broccoli
• cabbage
• zucchini
• spinach
• asparagus
• kale
• green beans
• brussels sprouts.
...

All starches turn into sugar when digested.

Starchy foods to avoid include bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes (most dried beans), cereal, porridge, oatmeal, and muesli. Even whole grains and grain-l...

Best keto fruits and berries

• blackberries
• coconut
• lemons
• limes
• raspberries
• strawberries.

Most tart fruits, such as berries, lemons, and limes are fine if you keep the servi...

Don’t fear fat. It can help you feel fuller longer. Most of your fat should come with protein-rich foods like meat, poultry, fish, and eggs. But you can also cook with olive oil, top your veggies with cheese, and add dressings to salads.

Rich sauces — think Bearnaise sauce...

Best keto nuts and seeds

• almonds
• Brazil nuts
• hazelnuts
• macadamia nuts
• peanuts
• pecans
• pine nuts
• walnuts.

Many nuts and seeds are low in carbs.

Eggs are delicious, portable, and vegetarian-friendly. Try them boiled, fried in butter, or in an omelet for a quick, inexpensive meal. Enjoy eggs as often as you’d like because when you avoid carbs, you don’t have to avoid dietary cholesterol.

Ways to eat eggs

Drink water, coffee, tea, or the occasional glass of wine. For other ideas, choose from these:

• Water is the number one option. Have it right out of the tap or add flavor with a slice of cucumber or a couple of berries.
• Coffee has no carbs. If ...

Keto-friendly fish and seafood

• anchovies
• crab
• fish of all types
• lobster
• shrimp
• squid
• tuna.

Most fish and shellfish are keto-friendly. Fatty fishes...

Cheese, butter, and cream can all be part of a keto diet. Greek yogurt, in particular, makes for a protein-rich breakfast with few carbs. Avoid flavored low-fat yogurt that is often full of added sugar.

Avoid drinking milk as the milk sugar quickly adds up ...