Fats & Oils (75% calories)

Fats comprise the majority of your keto diet, so it’s advisable to choose natural and healthy sources of fat, such as nuts, meats and milk products.

(https://ketodietapp.com/Blog/post/2014/01/29/Complete-Guide-to-Fats-Oils-on-Low-Carb-Ketogenic-Diet)

-Saturated Fats: Butter, coconut oil, lard

-Monounsaturated fats: Olive oil, avocado

-Polyunsaturated fats: Fatty fish like salmon and mackerel, animal protein,

-Omega-3-fatty acids: Tuna, trout, salmon and shellfish

-Omega-6-fatty acids: Walnuts, almonds

Protein (15-30% of calories)

Stick to pasture-fed and pasture-raised meat whenever possible. Choose darker meat as it has a higher fat content than white meat. Consume animal protein in moderation; too much protein is not recommended in a keto diet. Substitute lamb for beef and pork as it’s fattier, and avoid cured meats.

-Fish (the fattier, the better)

-Shellfish

-Ground beef, stew meat, steak, hamburgers (ribeye cuts)

-Pork and ham.

-Poultry including chicken, quail, duck and pheasant

-Offal

-Any fatty wild game

Carbohydrates (5% calories)

Rely on leafy greens, low-carb fruits and fatty nuts to meet your daily carbohydrate intake on a keto diet.

Fruits & Vegetables

Only those vegetables that are low in sugar and high in nutrients make the cut. These are the dark green and leafy kind, like:

-Kale

-Spinach

-Cauliflower

-Broccoli

-Green beans

-Blackberries

-Green bell pepper

-Raspberries

Eat fruits that have very low sugar content, such as:

-Avocadoes

-Strawberries

-Raspberries

-Blueberries

-Cherries

-Mulberries

Dairy Products

Go for full-cream/full-fat dairy stuff, such as hard cheese, whipped cream, Greek yoghurt, mayonnaise and cottage cheese. Remember, most of your calories should come from veggies, proteins and oils.

Nuts

Eat nuts in moderation as they are rich in omega-6-fatty acids. Stick to almonds and macademia; they have high fat and low sugar levels.

Avoid these:

-Grains

-Refined fat

-Processed foods

-Milk

-Alcohol

-Legumes

-Soy products

Keto Diet Food List for Ultimate Fat Burning via Kettleandfire