Last Updated on April 3, 2022 by Latrice
Making adjustments to your keto diet food list can improve your weight loss results.
The keto diet is a low carb diet with high fat and moderate protein. Although the diet has all types of ways of doing it, there is a particular way I’ve found works best for weight loss results.
This keto diet food list shows you what to eat to do the keto diet in a way that is optimized for weight loss. It’ll also save you some time and money.
Eating a ketogenic diet can get confusing, take a lot of ingredients, and even cause weight gain. This can be the case when you’re eating a lot of keto-friendly flours, snacks, and other processed and packaged foods. Simplifying keto happens when you limit or get rid of those foods.
This keto diet food list includes a list of foods that can trip you up on keto and foods that should be staples in your routine if you’re looking to achieve your weight loss goals. This list can save you time on keto because the foods take less time to prep. It’ll save you money because you’ll need fewer ingredients for meals.
Disclosure: Some of the links in this post are ‘affiliate links.’ This means if you click on the link and purchase the item, I will receive an affiliate commission at no additional cost to you. Full disclosure.
Where to save money on quality keto foods
I personally save money shopping at Walmart, using my Ibotta app for free to know where the deals are before I shop, and getting cash back on purchases with Ibotta. You can also save with Ibotta when you shop at Walmart online. Just download the app for free on your phone and Chrome browser to get started.
Another option is to get a ThriveMarket.com membership and purchase quality keto foods at a discount and wholesale prices. I’ve used ThriveMarket.com to find and save on keto supplements and other keto-friendly foods. One year and one-month memberships available and when you sign up, you get a free gift of up to $24.
You might also be able to save by purchasing meats from farmers that raise animals sustainably and humanely. FarmFoods is a good service that’s a bit cheaper than in stores for quality meats. A pound of grass-fed ground beef 80/20 is $8.99 a pound as opposed to the $10.99 and up I’ve seen in stores.
What should you eat on a keto diet to lose weight?
Real foods. Cut out all the “fancy” recipes like keto pizza, cookies, and ice cream. Instead, keep your keto meals basic and straight to the point. This is easier to track, easier to prep, and easier to stick to.
You might think this is boring, but boring when it comes to keto, is effective. You’ve just gotta get out of your head about needing to spice things up with keto English muffins for breakfast… if your weight loss has stalled.
If you’re losing weight as you want with all the keto versions of your old faves, then by all means, carry on. Do you. But if you find yourself struggling with cravings and appetite, then these keto-friendly foods are likely the problem.
Keto foods to remove from your keto diet food list for quick weight loss
Dairy – Dairy can cause weight gain and I’ve seen women complain about how they can’t stop at just one serving of cheese. I personally have noticed slower weight loss with dairy so cut it out. It is good for transitioning to keto though.
Keto flours – Keto flours can slow down your weight loss because they can trigger overeating and old behaviors associated with the foods these flours are standing in for.
Too many nuts – Nuts have lots of carbs even when they’re raw. They’re easy to overeat and should be portioned controlled if you’re including them.
Too much nut butter – Same reason as above. Nut butters have lots of carbs when you eat too much and this can throw you out of ketosis.
Too many keto packaged foods – These packaged foods can be leaving out the true carb count causing you to get more carbs than your body needs for ketosis. These foods are also easy to overeat and can cause cravings.
Too many keto baked goods – These can trigger unhealthy eating habits, are easy to overeat, and can increase your appetite and cravings.
If you can lose weight on these foods, keep them. If you notice yourself struggling or experiencing stalled weight loss with keto, these foods can be the problem.
Here’s another list of foods that made weight loss challenging until I cut them out: 33 healthy real foods I avoided to lose 45 lbs
The keto diet food list: What to eat on keto for serious weight loss
Healthy keto fats
Fats make up about 70% of keto macros. You’re going to want to make sure you get enough fat and don’t be afraid of it. It’s essential.
- Goose fat
- Duck fat
- Chicken fat
- Bison Tallow
- Beef Tallow
- Lamb Tallow
- Goat Milk Ghee
- Coconut oil
- Avocado oil
A great place to order quality keto-friendly fats online from people that care about sustainable, humane treatment, and the environment is FatWorks. They offer combo packs of animal-fats to try. You save up to 25% by purchasing one.
Healthy keto proteins
Protein makes up between 20% to 25% of your caloric needs on the keto diet. These are good for keeping you fed, building your muscles, and improving overall wellness.
- Organ meats
- Bone broth and marrow
- Chicken, especially dark fatty parts
- Fatty cuts of beef and fatty ground beef
- Any edible animal meat being sold at your local supermarket or online.
ThriveMarket.com and FarmFoods can have quality meats and poultry at cheaper prices than in-store. And you might be able to save even more when you shop at Walmart, Whole Foods, Trader Joe’s, and Sprouts using the Ibotta app or Chrome extension when you shop. Ibotta has many retailers they offer discounts for.
Low-carb fruits and vegetables
These make up a low percentage of your keto caloric needs. I’ve heard some doctors say these carbs don’t count while others have said limit them.
I say, go with what works best for your body. I’ve personally cut them out for the sake of keeping my diet even more simple. And I’m not hurting without them either. A salad is a treat to me now.
- Bok choy
- Bell peppers
Remember to portion control raw nuts and nut butters if you’re going to eat them. These are easy to go overboard on if you tend to do so with snackable foods.
- Macadamia nuts
What to drink on keto for weight loss
- Sparkling water
- Black coffee
- Butter blended coffee
- Apple cider vinegar drink
- Lemon water
- Infused water with low carb fruits