The Proper Way To Eat On A Keto Diet

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The term keto diet has become a term that many people are talking about, especially for weight loss. One of the things that most people want to know is what they can or cannot eat on a Keto diet.

This blog outlines the essential foods you can eat or not eat on a Keto diet. We are not a nutritionist, but this is what we have learned from our nutritional experts on the food of foods that should or should not be eaten on a Keto diet.

The Keto Diet Is About Protein

The Keto diet is about protein, so there is no wonder that protein is at the heart of a Keto diet. If you are Vegan or Vegetarian, the diet is still possible, but it is much more complicated than if you eat meat.

So many of the protein sources are meats. Here is our list of some of the essential meats that you can have on a Keto diet:

All Kinds of Meat and Protein

  • Meat – Ground beef, steak, beef or pork roast, pork chops, beef or pork ribs, lamb, chicken, turkey, and duck.
  • Fish – Salmon, trout, cod, tuna, and all other varieties.
  • Seafood – Scallops, shrimp, crab., mussels, lobster, octopus, oysters, and squid.
  • Deli Meats – Bacon, hotdogs, sausage, luncheon meats of all varieties, Spanish chorizo, pastrami, salami, pepperoni, pancetta, and soppressata.
  • Canned Meats – Tuna, salmon, chicken, ham, and crab.
  • Organ Meats – Liver, heart, tripe, and gizzards.
  • Eggs
  • Planted Based Proteins – Tofu, tempeh, national, and black soybeans.
  • Whey Protein – Low Carb Whey protein that has added sugar or fillers.

As you can see from this list, the type of meats you can have is quite long.

When looking at meat, such as sausages you need to look for meat without starchy fillers or added sugars. Because even if this is on the list for the deli meats, it can still take you out of ketosis or derail your keto diet if the meat has a lot of fillers and sugar.

Protein is the main food you eat on the keto diet. Every meal should consist of some protein because each person will need to eat somewhere between 100 g to 130 g of protein per day. This may not seem like a lot, but it is quite a bit of protein.

That is why I will often supplement my protein intake with Whey protein to be sure to get in enough protein intake.

The Keto Diet Has Low Carb Vegetables

Next, you should be filling your plate with low-carb vegetables. A typical keto plate should have protein and vegetables.

Like protein, there are a variety of vegetables that you can have on a Keto diet.

Here is the essential list of those vegetables that are considered to be low carb:

All Kinds of Vegetables On The Keto Diet


Bok Choy


Brussel Sprouts







Green Beans

Greens of all kinds



All kinds Lettuce








Snow Peas



Sugar Snap Peas





When you look at this list, you will notice that potatoes and carrots are not on the list as approved keto vegetables. This is because they are way too high in carbohydrates and starches. Also on this list are no sweet potatoes. So basically, any type of potato, including sweet potatoes or carrots, is not part of a keto diet.

The Keto Diet Allows All Kinds Of Fats

The Keto diet allows all types of fats. But the fat should not be the main course but instead be added to flavor the food. Many people get confused as they may think that fat should be the main course and not the protein and vegetables.

We have put the fats third because they are to add flavor and richness to the keto diet.

All Kinds Of Fats To Flavor The Keto Food

  • Nut oils – Coconut, olive, avocado, sesame, hazelnut, macadamia nut, walnut, and almond.
  • Non-dairy fats – Lard, ghee, tallow, duck fat, schmaltz (chicken fat), coconut cream, and coconut milk.
  • Dairy – Butter, cream, sour cream, heavy cream, Greek yogurt. mascarpone,ricotta, cottage cheese.
  • Full-fat dressings – Ranch, blue cheese, Italian.
  • Full fat cheese – Cheddar, Brie, mozzarella, Swiss, provolone, Parmesan, blue, Gouda, and many other kinds of cheese.
  • Sauces – Hollandaise, Bearnaise, pesto, and mayonnaise, aioli
  • Others – nuts, seeds, avocadoes

There are many types of fats that you can eat on a keto diet; also, as a note, make sure that any of the dressings or sauces that you choose do not have fillers or added sugars in them.

What is missing from this list is dairy milk. That is because dairy milk has quite a bit of sugar in it. But you can have almond milk or coconut milk or other types of milk. but not dairy milk.

Also, you cann have many different types of nuts and seeds. This would include some almond butter, peanut butter, and other types of butter.

On a Keto diet, there is quite a large variety, and there are many different types of food that you are allowed to eat when you’re eating keto.

The main thing to remember is the formula where you eat protein, vegetables, and then fats for flavor. If you’re going to think about a dish that did this well would be some of the Asian stirfry dishes. They have meat, vegetables, and many times; they may get out of fat such as a nut for extra flavor. That is how you should be eating on a Keto diet.

Reluctant Low Carb Life explores all aspects of keto and low carb lifestyle, fitness, health, wellness, and aging gracefully. At the Reluctant Low Carb Life, we strive to give honest and accurate information from people trying to live the low carb and keto lifestyle while improving their fitness and health.

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12 Reasons You Are Not Losing Weight On Keto

If you’re not losing weight on the keto diet, this could be many reasons not happening. More than likely, you were eating more carbs and sugars than you think you were. Or your body is not to ketosis.

You can read more about 12 Reasons You Are Not Losing Weight On Keto by clicking here.

Being On A Keto Diet Without Exercising

You can lose weight on a keto diet without exercising, but there can be many benefits if you add exercise to your keto diet. Being on a keto diet is about changing and improving your lifestyle for good, and adding exercise into this will help you change and improve your overall lifestyle.

You can read more about Being On A Keto Diet Without Exercising by clicking here.

Anita Hummel
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Reluctant Low Carb Life explores the keto and low carb lifestyles, fitness, health, wellness, and aging gracefully. We give you honest advice, accurate information, and real stories about what it means to change your life.


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