For those who aren't focused, the ketogenic diet, also known as the keto diet, is a meal plan that has gained popularity for its potential health benefits, including weight loss, regulating blood sugar, and boosting energy levels.

In the keto diet, the key element is to reduce your carbohydrate intake and increase your intake of healthy fats, which leads to a state of ketosis. Ketosis is a natural state in which the body switches to burning fat as its main source of energy.


Since the keto fat diet is worth it, we'll start with these. As much as possible can be consumed:

  1. Oil
  2. Coconut Oil
  3. Olive oil
  4. Cold-pressed vegetable oils (e.g. canola oil, linseed oil, grape seed oil)
  5. Avocado
  6. Oily fish (e.g. salmon, mackerel, herring, sardines)
  7. Peanut butter and other peanut oils (such as almond butter, cashew butter)
  8. Fatty meat (for example, game meat, duck meat, goose meat)


From meat in the Keto diet, we can choose, in addition to those mentioned above:

  1. Chicken
  2. Turkey
  3. Beef
  4. Pork
  5. The lamb
  6. Sheepmeat
  7. Low-carb ham and cold cuts (make sure they don't contain added sugar – here again we encourage you to read the ingredients)
  8. Sausage – lean, smoked (for example, kabanosy, Cracow, rural)


We have already mentioned that fish is eaten on the keto diet. Here are some types of fish seafood allowed with this type of diet:

  1. Salmon
  2. Mackerel
  3. Herring
  4. Tuna (yes, canned too)
  5. Shrimp
  6. Mussels
  7. Oysters
  8. Squid
  9. Shrimp
  10. Crabs


Eggs in the ketogenic diet play a huge role and are allowed as much as possible. We have a choice of:

  1. Chicken eggs
  2. Quail eggs
  3. Goose eggs

Dairy products

Dairy products that are allowed on the keto diet include::

  • Cheeses (for example, yellow cheese, feta cheese, blue cheese, goat cheese, brie cheese, camembert cheese, mascarpone, ricotta, in fact, it is difficult to cut yourself on cheeses)
  • Cream fudge
  • Greek yogurt and low-carb natural yogurts
  • Ghee (ghee)


Vegetables-The keto diet isn't just about meat and fat. Vegetables are a source of fiber and other nutrients.

  1. Avocado (although some refer to it as a fruit, it is an excellent component of the keto diet)
  2. Spinach
  3. Arugula
  4. Broccoli
  5. Cauliflower
  6. Tomatoes
  7. Cucumbers
  8. Pepper
  9. Zucchini
  10. Eggplant
  11. Celery
  12. Cabbage (for example, Chinese cabbage, Savoy cabbage, sauerkraut)
  13. Leafy vegetables (such as lettuce, endive, chicory)
  14. Brussels sprouts
  15. Por
  16. Corn (in moderation)
  17. Green beans


In the keto diet, fruits should be consumed in moderation, as they contain natural sugar (fructose). It is worth choosing those fruits that have a lower carbohydrate content, such as:

  1. Raspberry
  2. Strawberry
  3. Berries (for example, blueberries, goji berries, Kamchatka berries, American berries)
  4. Currant (red, white, black, without restrictions)

Nuts and seeds

Foods that can be consumed on a ketogenic diet also include nuts.:

  1. Almond
  2. Walnuts
  3. Cashew nuts
  4. Macadamia nuts
  5. Brazil nuts
  6. Peanuts (can be consumed in moderation)
  7. Chia Seeds
  8. Cannabis Seeds
  9. Sunflower Seeds
  10. Pumpkin Seeds
  11. Flaxseed
  12. Hazelnut
  13. Pecans
  14. Sesame Seeds


In the keto diet, it is recommended to avoid sugar and carbohydrate-containing sweeteners. Choose sweeteners that don't affect your blood sugar levels.

  1. Stevia
  2. Erythritol(erythrol)
  3. Luo han guo
  4. Maltitol syrup (in moderation, as it can cause stomach problems in some people)
  5. Erythritol syrup

Aspartame and similar sweeteners can be safely released. It is one of the most popular and widely used artificial sweeteners in the world. It is found in many sugary diet drinks, chewing gum, and desserts, and is also used as a sweetener in low-sugar foods. Aspartame is relatively sweet-about 200 times sweeter than sugar, so it has far fewer calories. In addition to aspartame, there are other common artificial sweeteners, such as saccharin, sucralose, acesulfame K, and neotam. Each of them has its own unique properties and degree of sweetness. In addition to questionable taste, many people complain of headaches, migraines and similar attractions after taking aspartame. Aspartame itself is quite a controversial topic in the world of science. In this matter, we recommend following the natural approach.

Other products worth mentioning

Other foods on the green list that are allowed to be consumed on the keto diet also include:

  1. Chocolate with a high cocoa content (more than 70%)
  2. Coffee and tea without added sugar (sweeteners are ok)
  3. Apple cider vinegar (for use as a dressing)
  4. Spices and herbs (for example, salt of various varieties, pepper, oregano, basil, coriander, dill, anise, turmeric, cardamom, curry, ginger, cinnamon)
  5. Mushrooms (for example, mushrooms, oyster mushrooms, shiitake, Portobello)

What can't you eat on a ketogenic diet?

Although the ketogenic diet offers many delicious food options, there are a few foods that are definitely not recommended. Among the most important prohibited ingredients are sugar and sweets, cereals and fruits with a high carbohydrate content. You should also avoid vegetables that are high in carbohydrates, highly processed foods, and sweetened beverages, including alcoholic beverages. Sauces and dressings with added sugar are also not recommended. We encourage you to do a more thorough review foods that can't be eaten on a ketogenic diet. Although sometimes the temptation can be strong, the key to the effectiveness of the keto diet is to avoid those foods that can disrupt the process of ketogenesis.


The ketogenic diet is based on limiting carbohydrates and increasing the intake of healthy fats, which leads to a state of ketosis. Eating the right foods on the keto diet allows us to enjoy diverse and delicious meals while enjoying the potential health benefits. Let's choose fatty fish, meat, poultry, avocados, eggs, low-carb vegetables, nuts and seeds, and fatty dairy products. Keep in mind the right balance of macronutrients and avoid high-carb foods.

Applying the keto diet also requires awareness and control of your body, so it is recommended that you consult with your doctor or dietitian to adapt the diet to your individual needs and health goals. By choosing the right foods and understanding the principles of the keto diet, we can effectively and usefully introduce it into our lives, taking advantage of its potential benefits.

In conclusion, it is worth mentioning the appropriate balance of macronutrients. The keto diet recommends that fat accounts for about 70-80% of your total daily calorie intake, protein for about 15-25%, and carbohydrates for no more than 5-10%. It is important to adjust the amount of fat and protein to suit your dietary needs and goals. Keep in mind that individual calorie requirements and macronutrient proportions may vary depending on gender, age, weight, physical activity, and health goals. In addition to the macronutrient balance, it's also important to keep track of the right amount of trace elements, such as vitamins, minerals, and fiber, in a keto diet. Therefore, it makes sense to choose a variety of foods that provide a variety of nutrients and provide a complete and balanced keto diet.