The Keto Diet: 7-Day Menu and Comprehensive Food List Everyday Health MenuNewslettersSearch Ketogenic Diet

Keto Diet A Complete List of What to Eat and Avoid Plus a 7-Day Sample Menu

Looking to lose weight? Keto is one of the biggest diet fads out there today. But first, learn what you can and can’t eat with this comprehensive food list and meal plan. By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDNReviewed: October 28, 2020Medically ReviewedOn keto, you'll fill your plate with foods high in fat, such as avocado, egg, and haloumi. Nata Bene/Adobe StockIf you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattinson, RDN, who is based in Austin, Texas. When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, medically recommended diets of 600 to 800 total calories per day.

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Keto Cinnamon-Orange Cheesecake Bars

Recipe by @thelowcarbcontessa Video by @lisathompsoncontains Dairy, Wheat, Tree Nuts, Eggs 3.0 out of 3 reviews

SERVES

16

CALORIES PER SERVING

290

AUTHOR

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Ingredients

1/2 cup (60g) King Arthur Baking Keto Wheat Flour1/4 cup chopped walnuts4 tbsp butter, chilled2 tbsp King Arthur Baking Sugar Alternative3/4 tsp fine sea salt1 large egg2 8-oz packages cream cheese, at room temperature1/2 cup sour cream, at room temperature2 large eggs, at room temperature3/4 cup King Arthur Baking Sugar Alternative2 tsp vanilla extract1 tsp orange zest1 tbsp fresh-squeezed orange juice, add 1 additional tbsp as needed2 tsp ground cinnamon1 cup walnut halves2 tbsp butter1 tsp heavy cream1/3 cup King Arthur Baking Sugar Alternative1 tsp ground cinnamon1/4 tsp fine sea salt1/4 tsp vanilla extract1 tsp blackstrap molasses1 cup heavy cream1 tbsp King Arthur Baking Sugar Alternative, add 1 additional tbsp as needed1 tsp vanilla extract

Directions

1For the crust: Preheat oven to 350 degrees F. Line an 8 x 8 inch pan with parchment paper, leaving a 2 inch overhang on two sides.2 Add King Arthur Baking Keto Wheat Flour, walnuts, butter, King Arthur Baking Sugar Alternative, salt, and egg to the bowl of your food processor and pulse until the dough comes together to form a ball.3 Press dough evenly into your prepared pan. Bake until a light golden brown, and just set, approximately 14 to 16 minutes. Cool completely.4 For the cheesecake batter: Add cream cheese and sour cream to the bowl of your stand mixer fitted with the paddle attachment and mix until smooth. Add King Arthur Baking Sugar Alternative, vanilla, orange zest, and orange juice stir on low until thoroughly combined. Next, add eggs one at a time until completely incorporated. Be careful not to overly mix the batter.5 Transfer half of the batter to a separate bowl and stir in the cinnamon.6 Alternate scoops of plain batter and cinnamon batter over the cooled crust, creating a checkerboard pattern, until all the batter is used. Gently tap the pan on the counter to release air bubbles and to even out the batter. Next, using a toothpick or cake tester, swirl the two batters.7 Bake the cake for approximately 35 to 40 minutes, until the edges are just set, and the center still has a bit of jiggle when gently shaken. Place the cake on a cooling rack, and allow it to cool completely. Once cooled, cover it lightly with foil and place in the refrigerator for at least 2 hours, or overnight, before slicing into 16 bars.8 For the praline walnut: Add butter to a saucepan and melt over medium heat.9 Add the King Arthur Baking Sugar Alternative and stir to combine. Add the heavy cream, cinnamon, salt, vanilla, and molasses, and stir until thoroughly combined. Add the walnuts to the pan, stir until well coated.10 Turn heat to medium-low and continue cooking for an additional 5 minutes stirring often, being careful not to burn.11 Pour mixture onto a parchment-lined pan or plate and allow to cool completely. Once cooled, break into bite-sized pieces. Set aside.12 For the whipped cream: Add all ingredients to a medium-sized bowl, and using a hand or stand mixer, beat until stiff peaks form. Be careful not to overbeat or the mixture will become lumpy.13 Spoon or pipe the whipped cream onto the cheesecake bars, top with some of the praline walnuts, and garnish with fresh orange zest (optional) .

Nutrition Facts

Amount per serving

calories

290

total fat

28g

saturated fat

13.5g

protein

carbohydrates

13g

fiber

5.1g

sugar

2.6g

added sugar

0.3g

sodium

296mg

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Benefits and Risks of the Diet That Beginners Need to Know

Before you dive in, it's key to know the possible benefits and risks of keto. Research backs up undertaking a ketogenic diet in three circumstances: to aid treatment of epilepsy, to help manage type 2 diabetes, and to support weight loss, says Mattinson, and the last two purposes still need more studies. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says. But for people with diabetes, one big concern is you're eating a lot of fat on keto, and that fat may be saturated, which is unhealthy when eaten in excess. (The much higher total fat intake is also a challenge among keto beginners.)

What Is the Keto Diet

Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. She may recommend a different weight loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.More on the Keto Diet and Diabetes

Ketogenic Diet for Diabetes Benefits Risks Tips and More

The keto diet may also help improve short- and long-term cognition among people who are living with Alzheimer’s disease and are experiencing mild cognitive impairment, according to a systematic review of randomized controlled trials that was published in Advances in Nutritionin June 2020.Researchers caution that further research is needed to confirm these findings and prove a cause-and-effect relationship between keto and preventing dementia. In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that may be true. “Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. She explains that your body will first use up all its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially.But the keto diet can be an effective option over time. One review suggested the keto diet can spur fat loss in obese people when used for a couple of weeks and up to one year. A meta-analysis noted that one likely reason for weight loss is that keto diets may suppress hunger. One downside to the ketogenic diet for weight loss is that it's difficult to maintain. “Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson. While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, it’s easy to rely on it as a short-term diet rather than a long-term lifestyle. RELATED: Keto Made Me Thinner — Here’s Why I Quit the Diet

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Subscribe to get the latest from our Diet and Nutrition newsletterSubscribe By subscribing you agree to the Terms of Use and Privacy Policy.Another potential downside to the keto diet: the keto flu. One study, published in March 2020 in Frontiers in Nutrition, found that across 43 different online forums for people following a keto diet, about a third of commenters reported experiencing this short-term keto side effect. In the first few days after you begin your keto diet plan, you may experience headaches, muscle cramps, fatigue, nausea, constipation, and other flu-like symptoms, according to Harvard Health Publishing. These symptoms usually resolve within a few days to a few weeks, and you can help to counter them by drinking plenty of fluids with electrolytes, according to an article published June 2020 in StatPearls. Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.

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What to Keep in Mind When Creating Your Ketogenic Meal Plan

If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.) The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains. One thing to remember: “It’s easy to get ‘kicked out’ of ketosis,” says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat. Get More Keto Diet Meal Prep Tips

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A Complete Food Guide to Follow

Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.

Protein

Liberally Ketogenic diets aren’t high in protein (they focus on fat) so these should all be consumed in moderation.Grass-fed beefFish, especially fatty fish, like salmonDark meat chicken OccasionallyBaconLow-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating them plain. NeverCold cuts with added sugar (read the label!)Meat that has been marinated in sugary saucesFish or chicken nuggets

Oil and Fat

LiberallyAvocado oilOlive oilCoconut oilButterHeavy cream Occasionally Limit your consumption of these oils, which should be easy to do if you're avoiding packaged foods, where they're often found.Sunflower oilSafflower oilCorn oil NeverMargarineArtificial trans fats

Common Questions & Answers

What fruit can I eat on keto?Fruit is nature’s candy, and you’ll be glad to hear certain types are okay on the keto diet when eaten in moderation. Fruits you can eat on keto include avocados, blackberries, raspberries, and lemons. The trick is aiming for a low amount of net carbs, which you can calculate by subtracting fiber from total carbs.What fast food can I eat on a keto diet?If you're on the go or forget to pack a keto-friendly lunch, don’t fret. Keto fast-food options are limited, but they exist. You’ll want to do your research on what’s out there (McDonald’s, Chipotle, and other chains have options), but if you’re short on time, a salad with grilled chicken, nonstarchy veggies, and olive-oil-based dressing is a good choice.What do I eat for breakfast on the keto diet?As with any meal on keto, breakfast requires thought and planning. Granola bars, cereal, and toast are no-nos. And you shouldn’t resort to eating eggs and bacon every day, tempted as you may be to do so! Breakfast foods you can feel good about eating on keto include chia seed pudding, sweet potato toast, and cauliflower hash browns. Yum!How do I get started on the keto diet?First things first: Get a registered dietitian who understands your health and weight loss goals, ideally someone who understands how keto works. He or she will likely suggest gradually incorporating more nutritious high-fat foods, and fewer high-carb ones, into your diet, and encourage you to drink plenty of water along the way.What can I drink on the keto diet?Let’s start with what you can’t drink: soda, fruit juice, and most smoothies aren’t allowed on keto because they contain too many carbs. Yet plain water, unsweetened seltzer, plain or bulletproof coffee, nut milk, bone broth, and regular water are fair game. Certain types of alcohol in moderation, along with kombucha, may fit in your plan, too.

Fruits and Veggies

LiberallyAvocadoLeafy greens, like spinach and arugulaCeleryAsparagus Occasionally These are great choices, but you’ll need to count the carbs.LeeksSpaghetti squashEggplant NeverPotatoesCornRaisins

Nuts and Seeds

LiberallyWalnutsAlmondsFlaxseed and chia seeds OccasionallyUnsweetened nut butters (almond or peanut butter)CashewsPistachios NeverTrail mixes with dried fruitSweetened nut or seed buttersChocolate-covered nuts

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Dairy Products

LiberallyCheddar cheeseBlue cheeseFeta cheese OccasionallyFull-fat cottage cheeseFull-fat plain Greek yogurtFull-fat ricotta cheese NeverMilkSweetened nonfat yogurtIce cream

Sweeteners

Liberally None; always practice moderation with sweeteners. OccasionallySteviaErythritolXylitol NeverAgaveHoneyMaple syrupWhite and brown sugars

Condiments and Sauces

LiberallyGuacamoleLemon butter sauceMayonnaise (ensure there’s no sugar added) OccasionallyRaw garlicTomato sauce (look for those with no added sugar)Balsamic vinegar NeverBarbecue sauceKetchupHoney mustard

Drinks

LiberallyWaterAlmond milkBone brothPlain tea OccasionallyBlack coffee (watch caffeine consumption)Unsweetened carbonated water (limit only if bubbles make you bloated)Diet sodaZero-calorie drinks NeverSodaFruit juiceLemonade

Herbs and Spices

Liberally All herbs and spices fit in a keto diet, but if you’re using large amounts, Mancinelli recommends counting the carbs.Salt (salt foods to taste)PepperThyme, oregano, paprika, and cayenne Occasionally These are good choices, but do contain some carbs.Ground gingerGarlic powderOnion powder NeverNo herbs and spices are off-limits; they're generally okay to use in small amounts to add flavor to foods.

Supplements

Consider takingFiberMultivitamin Optional These help you produce ketones more quickly; Mancinelli says she has no recommendation about taking or avoiding them.MCT oilExogenous ketones

A Detailed Ketogenic Diet Food List to Follow

The following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people who follow this eating approach.

Avocado Oil

Per 1 tablespoon (tbsp) serving 124 calories, 0g net carbs, 0g protein, 14g fat Benefits This is a good source of heart-healthy monounsaturated fatty acids.

Canola Oil

Per 1 tbsp serving 124 calories, 0g net carbs, 0g protein, 14g fatBenefits Research has shown that consumption of canola oil can reduce total and bad cholesterol.

Coconut Oil

Per 1 tbsp serving 116 calories, 0g net carbs, 0g protein, 14g fat Benefits While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.

MCT Oil

Per 1 tbsp serving 115 calories, 0g net carbs, 0g protein, 14g fatBenefits Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis.

Butter

Per 1 tbsp serving 100 calories, 0g net carbs, 0g protein, 11g fatBenefits Though the serving provides 11 g of saturated fat, research has found that butter isn’t a major factor in increasing risk of chronic conditions like heart disease or diabetes.

Cheddar Cheese

Per 1 slice serving 113 calories, 0g net carbs, 7g protein, 9g fatBenefits Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes.

Heavy Cream

Per 1 tbsp serving 52 calories, 0g net carbs, 0g protein, 5g fat Benefits This is an easy way to add calories and fat into a ketogenic diet.

Bacon

Per 1 slice serving 43 calories, 0g net carbs, 3g protein, 3g fat Benefits The green light on bacon may be one reason you’re up for sticking to the diet, as it can make eating occasions more enticing. Just watch the sodium content, as it can add up quickly.

Chicken Thigh

Per 1 thigh serving 318 calories, 0g net carbs, 32g protein, 20g fat Benefits Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.

Eggs

Per 1 egg serving 77 calories, 1g net carbs, 6g protein, 5g fat Benefits Eggs contain the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.

Ground Beef

Per 3-ounce (oz) serving (measured raw) 279 calories, 0g net carbs, 12g protein, 24g fat Benefits Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice — but that’s the point here. You’ll also get an excellent source of vitamin B12, which is necessary to keep up your energy levels.

New York Strip Steak

Per 3 oz serving 224 calories, 0g net carbs, 22g protein, 14g fat Benefits You’ll get an impressive amount of muscle-building protein plus satiating fat in this option. It’s also rich in zinc, a mineral that promotes proper thyroid function.

Asparagus

Per 1 cup (raw) serving 27 calories, 2g net carbs, 3g protein, 0g fat Benefits Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation.

Avocado

Per ½ avocado serving 160 calories, 2g net carbs, 2g protein, 15g fat Benefits The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.

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Bok Choy

Per 1 cup (shredded) serving 9 calories, 1g net carbs, 1g protein, 0g fat Benefits Chinese cabbage is a rich source of vitamins A and C, and offers some calcium and energy-boosting iron.

Cauliflower

Per 1 cup (raw) serving 25 calories, 2g net carbs, 2g protein, 0g fat Benefits Provides more than three-quarters of your vitamin C quota in a day; with 3 g of fiber, it's also a good source of the heart-healthy nutrient.

Celery

Per 1 cup (raw) serving 16 calories, 1g net carbs, 1g protein, 0g fat Benefits Celery is one of the most hydrating veggies out there. These crunchy spears also contain vitamins A and K, and folate.

Cucumber

Per ½ cup (slices) serving 8 calories, 2g net carbs, 0g protein, 0g fat Benefits Cukes are high in water, making them a hydrating choice. They’re also a surprisingly good source of vitamin K, a vitamin important for proper blood clotting and bone formation.

Green Peppers

Per 1 cup (sliced) serving 18 calories, 2g net carbs, 1g protein, 0g fat Benefits Along with more than a day’s requirements for vitamin C, they’re also a good source of vitamin B6, which plays a role in more than 100 enzyme reactions in the body.

Lettuce

Per 1 cup (shredded) serving 5 calories, 1g net carbs, 0g protein, 0g fat Benefits Leafy greens can add bulk to your meals for very few calories, as well as skin-strengthening vitamin A and vitamin C. RELATED: 5 Simple Ways to Protect Your Skin

Mushrooms

Per 1 cup (raw) serving 15 calories, 1g net carbs, 2g protein, 0g fatBenefits Mushrooms are known for their potential immune-boosting properties, as one study suggested. They’re also an excellent source of B vitamins.

Zucchini

Per 1 cup (sliced, raw) serving 18 calories, 3g net carbs, 1g protein, 0g fat Benefits This is a great way to sneak in additional fiber, and the veggie also offers a good source of manganese, a mineral that helps form bone and aids in blood sugar control.

A 7-Day Sample Menu for the Keto Diet

Day 1

Breakfast Scrambled eggs in butter on a bed of lettuce topped with avocado Snack Sunflower seeds Lunch Spinach salad with grilled salmon Snack Celery and pepper strips dipped in guacamole Dinner Pork chop with cauliflower mash and red cabbage slaw

Day 2

Breakfast Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs Snack Macadamia nuts Lunch Tuna salad stuffed in tomatoes Snack Roast beef and sliced cheese roll-ups Dinner Meatballs on zucchini noodles, topped with cream sauce

Day 3

Breakfast Cheese and veggie omelet topped with salsa Snack Plain, full-fat Greek yogurt topped with crushed pecans Lunch Sashimi takeout with miso soup Snack Smoothie made with almond milk, greens, almond butter, and protein powder Dinner Roasted chicken with asparagus and sautéed mushroomsMore on the Health Benefits of Nuts

Why You Should Go Nuts for Nuts

Day 4

Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder Snack Two hard-boiled eggs Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese Snack Sliced cheese and bell pepper slices Dinner Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5

Breakfast Fried eggs with bacon and a side of greens Snack A handful of walnuts with a quarter cup of berries Lunch Grass-fed burger in a lettuce “bun” topped with avocado and a side salad Snack Celery sticks dipped in almond butter Dinner Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6

Breakfast Baked eggs in avocado cups Snack Kale chips Lunch Poached salmon avocado rolls wrapped in seaweed (rice-free) Snack Meat-based bar (turkey or pork) Dinner Grilled beef kebabs with peppers and sautéed broccolini

Day 7

Breakfast Eggs scrambled with veggies, topped with salsa Snack Dried seaweed strips and cheese Lunch Sardine salad made with mayo in half an avocado Snack Turkey jerky (look for no added sugars) Dinner Broiled trout with butter, sautéed bok choy Get More Ideas for Make-Ahead Keto Diet Recipes

How to Follow the Keto Diet on a Budget br class lsbr

Fresh, high-fat avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they're not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen fruits and nuts in bulk are just two examples. Learn More About Following Keto on a Budget

Snacks Which Are the Best Options

Snacking on the keto diet can be tricky, because the usual go-tos (think chips, crackers, and granola bars) are off-limits. Starchier whole foods that are usually considered healthy, such as bananas, won’t fly either because of their higher carb count. Even if you don’t think of yourself as a snacker, you’ll want to keep keto-friendly options on hand (in your purse or backpack and in your office desk) when hunger strikes. Some nuts, certain meats, olives, and cheese — all high-fat, low-carb eats — are approved. Other good news: Many companies are getting into the business of the keto diet and are creating their own specialty products that take the guesswork out of macronutrient counting. Some even have tried to mimic favorite comfort foods typically high in carbs, like candy, potato chips, and even cookies. Learn More About the Best Snacks to Eat on Keto Learn More About Keto Diet-Friendly Convenience Foods

Keto Fast-Food and Restaurant Options Are More Available Than You May Think

Let’s face it: It’s unrealistic to think you’re going to cook every meal, every day, when you’re on the keto diet. Fortunately, a growing number of restaurants are offering healthy options that fit in a keto diet — and some have even hopped on the keto bandwagon officially. Take Chipotle, which now offers a Keto Salad Bowl, complete with carnitas, guacamole, tomatillo red chile salsa, and cheese. And that’s just the beginning. With bunless burger options galore at fast-food chains across the United States, dining out on keto doesn’t have to be rocket science. Still, you might want to do a little research before an upcoming road trip or a night out. Same goes if you know you’re not going to have as much time for meal prep on a certain week and know you’ll have to resort to hitting the drive-through. When it comes to ordering, the same general keto meal-plan rules apply: Steer clear of the buns, the tortillas, the rice, and the breaded meats. When in doubt, opt for a salad with nonstarchy veggies, cheese, avocado, and a simple, olive oil–based salad dressing. If you aren’t a salad fan, though, rest assured that you have numerous other options at your disposal. Learn More About Ordering Fast Food on the Keto Diet Learn More About Keto-Friendly Restaurants

10 Websites Where You Can Find Ketogenic Diet Recipes

There are plenty of keto Instagram accounts, blogs, and books you can browse for ketogenic diet recipes (we love these keto Instant-Pot recipe ideas, for example!). But browsing some of these beloved keto websites offer a good starting point when building your meal plan: Keto Diet Blog Keto-Adapted Healthful Pursuit Elana’s Pantry The Keto Summit Peace, Love, and Low Carb All Day I Dream About Food KetoGasm I Breathe, I'm Hungry Keto Karma

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10 Great Keto Cookbooks for Low-Carb High-Fat Recipe Inspiration

Keto: The Complete Guide to Success on the Ketogenic Diet, Including Simplified Science and No-Cook Meal Plans, by Maria Emmerich and Craig Emmerich
The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet, by Jen Fisch Simply Keto: A Practical Approach to Health & Weight Loss, With 100+ Easy Low-Carb Recipes, by Suzanne Ryan The Keto Diet: The Complete Guide to a High-Fat Diet, With More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence, by Leanne Vogel The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle, by Amy Ramos The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, by Kristen Mancinelli Ketogenic Diet: The Step by Step Guide for Beginners: Ketogenic Diet for Beginners: Optimal Path for Weight Loss, by Jamie Ken Moore Ketogenic Diet Cookbook: 500 Ketogenic Diet Recipes to Cook at Home, by Emily Willis The Keto Crock Pot Cookbook: Quick and Easy Ketogenic Crock Pot Recipes for Smart People, by Loretta Wagner Get More Book Recommendations for Following the Keto Diet

Ketogenic Diet Resources We Love

Favorite Medical Resource on the Keto Diet

Cleveland Clinic Functional Ketogenics Program This program targets adults who want to lose weight with keto, aiming to help guide dieters through the process safely. It offers 10 sessions with a healthcare practitioner, as well as support from health coaches, which helps you plan and successfully execute a low-carb diet.

Favorite Keto Lectures and Interviews

Keto Nutrition Dominic D’Agostino, PhD, an associate professor at the University of South Florida in Tampa, runs this website. For a more in-depth and dynamic look into the keto diet (including information on the ketogenic diet and cancer), his appearances on podcasts and lectures are a must — and this page collects all these links.

Favorite Keto Conference

KetoCon Meet up with fellow keto followers, as well as medical professionals and keto lifestyle coaches. Plus, you’ll learn about new products aimed at supporting your keto journey during this three-day event.

Favorite Keto Foundation

The Charlie Foundation for Ketogenic Therapies Started 25 years ago, this foundation focuses on advancing awareness of the ketogenic diet as a medical therapy diet for epilepsy, cancer, autism, ALS, Parkinson’s disease, type 2 diabetes, and traumatic brain injury.

Favorite Keto Diet Calculator

KetoDietCalculator Run by the Charlie Foundation, this calculator can be helpful when you’re using keto as a therapy to help manage a medical condition. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. Also takes into account fluids, supplements, and medications.

Favorite Keto App

Senza Free; in-app purchases; ranked 4.8 on iTunes and 4.1 on Android This app counts macros easily and displays them clearly so you can stay on track. It offers a database of keto-approved foods and restaurant items. You can also monitor electrolytes to avoid the dreaded keto flu. If you’re someone who needs to monitor ketones, this app will also track that info.

Favorite Website for Clinical Trials

ClinicalTrials.Gov From the National Institutes of Health, this government website lists all the ongoing and completed trials involving the keto diet. Use it to stay up-to-date on the potential newest applications of keto, as well as trials that may be currently recruiting for participants in your area. NEWSLETTERS

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Editorial Sources and Fact-Checking

Paoli A. Ketogenic Diet for Obesity: Friend or Foe? International Journal of Environmental Research and Public Health. February 2014.Gibson AA, Seimon RV, Lee CM, et al. Do Ketogenic Diets Really Suppress Appetite? A Systematic Review and Meta-Analysis. Obesity Reviews. January 2015.Lin L, Allemekinders H, Dansby A, et al. Evidence of Health Benefits of Canola Oil. Nutrition Reviews. May 2013.Pimpin L, Wu J, Haskelberg H, et al. Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. PLoS One. June 2016.Sluijs I, Forouhi NG, Beulens J WJ, et al. The Amount and Type of Dairy Product Intake and Incident Type 2 Diabetes: Results From the EPIC-InterAct Study. American Journal of Clinical Nutrition. July 2012.Dai X, Stanilka JM, Rowe CA, et al. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. Journal of the American College of Nutrition. May 2014.Grammatikopoulou MG, Goulis DG, Gkiouras K, et al. To Keto or Not to Keto? A Systematic Review of Randomized Controlled Trials Assessing the Effects of Ketogenic Therapy on Alzheimer Disease. Advances in Nutrition. June 29, 2020.Bostock ECS, Kirkby KC, Taylor BV, et al. Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet. Frontiers in Nutrition. March 13, 2020.Campos M. What Is Keto Flu? Harvard Health Publishing. October 18, 2018.Ketogenic Diet. StatPearls. June 22, 2020.St-Onge M-P, Bosarge A. Weight-Loss Diet That Includes Consumption of Medium-Chain Triacylglycerol Oil Leads to a Greater Rate of Weight and Fat Mass Loss Than Does Olive Oil. American Journal of Clinical Nutrition. March 2008.Show Less

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