What Food to Eat and Avoid in Ketosis? The Only Helpful Guide You Need

Ketones are the molecules your body utilises for energy instead of sugar or fat. Ketones are NOT found in food but produced when your body burns fat. However, what you eat can help promote ketosis, which is when your body begins to produce and use ketones.

To do this, you’ll need a very low-carb diet, focusing on fat. You can get the recommended amount of carbs, protein, and fat to consume with the help of a free keto macro calculator online!

Even I was getting a bit frustrated having the same things every day, which is why I did my research to widen my options. So,if you want to learn what food to eat and avoid in ketosis, then read on!

What CAN You Eat?

Once you listed down your goals and amount of macros to consume, here are the food you CAN eat to encourage ketosis:

Meat, Eggs, and Seafood

I suggest that you focus on consuming grass-fed meats and fatty fish (without breading), which are the healthiest options. However, don’t consume too much of these, as you are only going for a MODERATE amount of protein. Also, take note to avoid processed meats, as they have added carbs.

High-Fat Sauces

To reach your calorie and fat allotment quickly, high-fat sauces and oils will help. Use fat like coconut or olive oil in cooking, as well as butter, mayonnaise, or Bearnaise sauces on sandwiches and other savoury dishes! Just make sure to read the labels from salad dressings and be wary of its calorie count.

Vegetables That Grow Above Ground

You can choose fresh or frozen vegetables, focusing more on green, leafy ones that are low in both carbs and calories. Include cabbage, avocado, broccoli, and zucchinis to your diet, which can also be used as a replacement to starchy carbs like pasta and rice!

Nuts and High-Fat Dairy

High-fat dairies like butter, cheese, heavy cream, and yoghurts are a great addition to your diet. However, do avoid drinking too much milk, as it contains much sugar in just one serving! Instead, use heavy cream in your coffee.

Nuts are high in fat and protein, but be wary of how much you consume, as they are quite calorie-dense. Select lower-carb nuts like pecan or macadamia nuts, having one serving.


While you shouldn’t eat too many fruits during the diet, you can have a small number of berries, as long as it fits your carb allotment. These are a great dessert option to either eat alone or paid with whipping cream.


There are only three types of liquids you can have without worries of additives, carbs, or calories: Water, coffee, and tea. Ensure that you stay hydrated the entire time, even adding natural flavouring from lemons or cucumbers for tasty, refreshing water. Alternatively, add butter and coconut oil to your coffee for a better kick compared to sugars!

Here is more information on what you can eat during the keto diet: https://www.youtube.com/watch?v=D6Cy-pkl3Vs

What CAN’T You Eat?

Here’s the list of food you should avoid, as they are filled with carbs and sugars that discourage ketone production and utilisation:


Anything that you know as a carb (bread, rice, pasta, fries, chips, oatmeal), should not be consumed during the keto diet!

However, that doesn’t mean you can’t have any of these starches forever. There are alternatives and recipes you can whip up to replace these carbs, all made of keto-friendly ingredients.

All Sugars

Anything filled with sugars from soda to candies is a HUGE no-no. I recommend that you cut out all sugary drinks, sweets, and even breakfast cereals. Also, avoid consuming sugary condiments like agave or honey. Make sure that you read the labels, as some foods contain hidden sugars.


Alcohol, especially certain beers, wines, and sugary cocktails are overloaded with calories and syrups that put you out of ketosis. Plus, drinking has you rapidly absorb carbs!

If you do drink, use in moderation and select lighter, lower-carb beers and hard liquor, which contain fewer carbs and sugars.

Fruits and Starchy Vegetables

While fruit is healthy, they are also sweet as they contain natural sugars. When in ketosis, treat it like candy and only have it once in a while.

Also, keep your potato consumption to a limit, as well as legumes (lentils and beans).

Wrapping It Up

Let this article on what food to eat and avoid in ketosisbe a starting point for your diet plan today. Through knowing what else you can eat and what shouldn’t be in the kitchen, you can begin reaching your weight loss goals in no time!

If you have any questions or want to share your tips and experiences about the keto diet, then comment below. Moreover, if you enjoyed the article, please give it a share and help a fellow dieter out!

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