Low carb/ketogenic food list

What should you eat and how much of it?

  • You should eat a moderate amount of protein, exceptionally low carb and enough fat to achieve satiety (until you are full).It’s important to note that the amount of protein should always be moderate. The standard guideline I teach is 0.6g/kg of body weight per day for weight loss, 1.2 grams of protein per day for maintenance.

  • You should eat only when hungry and until you are full, focusing on fuller meals and avoiding snacking.

  • It will be easy to manage your carbohydrate intake by sticking to the group of foods listed below. As mentioned, overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you are comfortable with — bearing in mind that Low Carb/Ketogenic means high in fat. Caution: even though these are low carbohydrate foods, only eat when hungry, stop when full and do not overeat. If there is a food you believe should be on this list, let me know and I will add it.

​ANIMAL PROTEIN

  • All eggs

  • All meats, poultry and game

  • All natural and cured meats (bacon, parma ham, coppa etc) 

  • All natural and cured sausages (salami, chorizo etc)

  • All offal (liver, heart, kidneys, tripe, etc)

  • All seafood 

  • Broths (e.g. bone broth)

​DAIRY (full-fat, avoid if you have a dairy intolerance, otherwise about 4 oz. per day)

  • Sour Cream

  • Cottage cheese

  • Heavy Cream

  • Cream cheese

  • Hard cheeses

  • Soft cheeses

FATS

  • Any rendered animal fat (duck, lard, beef tallow, lamb tallow, bacon fat, etc)

  • Avocado oil 

  • Butter

  • Cheese - firm, natural, full-fat, aged cheeses (not processed)

  • Coconut oil

  • Ghee

  • Macadamia oil

  • Mayonnaise, full fat only (homemade without seed oils or store bought without seed oils is best)

  • Olive oil

SALAD DRESSINGS

  • In the USA, try Marzetti's or Marie's brand in the refrigerated produce section. Low carb flavors are ranch, bleu cheese or Caesar. Do not buy "LITE.” A low carb salad dressing contains 1 or 2 grams carbohydrate per 2 tablespoons.

  • Vinegars (balsamic in moderation)

SPICES AND EXTRACTS

  • Any are allowed that do not contain starches or sugars

NUTS AND SEEDS
*(1/3 cup/day, with meals, avoid snacking)

  • Macadamia, Brazil, pecans, walnuts, hazelnuts (highest in fat)

  • Almonds

  • Flaxseeds 

  • Chia seeds

  • Pine nuts

  • Pumpkin seeds

  • Sunflower seeds

BEANS

  • Black soy beans (these can be ordered online, they are very low carb) Eden Foods is one brand.

VEGETABLES

  • All green leafy vegetables (spinach, lettuces etc)

  • Any other vegetables grown above the ground 

  • Asparagus

  • Avocado

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Cauliflower

  • Celery

  • Courgettes/Zucchini

  • Green Beans

  • Leeks

  • Mushrooms

  • Olives

  • Onions (very limited amounts — higher in carbs)

  • Peppers

  • Radishes

  • Sauerkraut

  • Spring onions

  • Tomatoes

FRUITS

  • Strawberries

  • Raspberries

  • Blackberries

  • Blueberries  

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Skewers with grilled vegetables and meat on a green banana leaf served in a round bamboo tray.
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Assorted cheeses on a wooden board, with a basket of sliced bread and two wine glasses in the background, on a checkered tablecloth.
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