Search
Close this search box.

Yesterday we covered the keto basics: the keto diet and what it can do for you, ketosis, clean keto and the importance of knowing your keto macros. If all went well, you have now calculated your macros and set your personal goals for your keto journey. So let’s get on with the next step and take a closer look at keto food. What do you need to eat and what foods should be avoided?   

We’ll also help you with a checklist of the most important products that you need to have at hand before you actually go keto!  

Note: this instalment of your Kickstart Plan is a quick guide to keto food. In addition, you will find lots of suggestions for further reading. But if time’s short or if you want to stick to the basics – just read on and ignore the links – you’ll know what to do. 


Keto Food and Planning:
5 useful things to keep in mind 

Here are the most important points to keep in mind when planning what to eat on keto.

  • You don’t need to count carbs to lose weight 
  • You do need to keep track of the macros: the ratio of carbs, fat and protein 
  • Minimizing carbs is key: 20-30g per day. Avoid all sugar! 
  • Protein: consume in moderation (unless you work out really hard) 
  • Fat is your main fuel, so make sure you get enough! 

🥑 Vegetables & fruit

Vegetables are rich in vitamins, minerals and other micronutrients, and most are very suitable for the keto lifestyle. On top of that, they’re very important for getting enough fibre! Get them fresh as well as organic whenever possible. 

Fruit. Since fruits are usually very sweet and very high in carbs, only a few of them are suited for keto. Still, they are sources of very valuable nutrients. So we advise eating about a handful of them daily – for instance with your keto granola, in salads, for dessert with some whipped cream, or just as a delicious treat!

KETO-SAFE

 

 

Click to expand

SMALL AMOUNTS
  

Click to expand

AVOID

 

 

Click to expand

This list contains the most common fruits and veggies. Want to know which vegetables are best for keto?

📰 Check out this article in our Academy.


🌾 Grains, cereals and wheat products 

We can be very short on this one: avoid! The good news is that there’s absolutely no need to feel deprived of your favourites. As you can see, we have many useful replacements available at Go-Keto.

AVOID REPLACEMENT 
bread, crackers, toast Go-Keto Bread Mixes 
non-keto granola Go-Keto Granolas 
wheat-based cookies, cake, pancakes etc. Go-Keto Almond Flour Coconut Flour and Psyllium 
pasta, couscous, rice  Check out this article on replacing carbs 

If you want to enjoy a sweet treat every now and then – no problem, all it will take is some time, asyou will have to do some keto baking. You’ll find that it’s fun and rewarding!


🥛 Dairy (incl. vegan)

While dairy, in general, is keto-safe, with the exception of plain milk, sweetened and low-fat products, it’s not for everyone. Dairy contains lactose or milk sugar and casein, a potentially inflammatory protein. Both can affect digestion and give intestinal discomfort, even if you’re not strictly speaking lactose intolerant. When in doubt, try avoiding all non-vegan for a while, to see if you do better without.

KETO-SAFE

 

 

Click to expand

2-3 TIMES A WEEK
 

Click to expand

AVOID

 

 

Click to expand


💪 Protein 

On keto, you can get your protein from all the regular sources, according to your taste (with the exception of most ready-made, processed products). However, to stay in ketosis, it is very important that you do not take too much protein, as a surplus will raise your blood sugar levels through a process called gluconeogenesis.  

But you should not get too little protein either, especially if you work out a lot. Without protein, you won’t be able to maintain your muscle mass and strength. Want to know more about regulating your protein intake?  

📰 Read this article.

KETO-SAFE

 

 

Click to expand

IN SMALL AMOUNTS
 

Click to expand

AVOID
 

Click to expand


⭐ Fats 

Fat is your main fuel on the keto diet and fortunately, there is a wide range of great fat sources to choose from:

Here’s the top 5 of fat for keto:

  1. MCT Oil
  2. Olive Oil Extra Virgin
  3. Ghee and butter
  4. Avocado Oil
  5. Flaxseed Oil

If you’ve never heard about MCT, know that it’s the best type of fat for keto. MCT stands for Medium Chain Triglycerides (medium chain fatty acids). MCT’s go almost directly to the liver to be turned into ketones for energy. So they can give you a super fast boost of ketone energy, whenever you need it.

🔎 Find out more about MCT Oil and the varieties available at Go-Keto here.  


🥜 Nuts & seeds 

Many nuts and seeds can have great nutritional values, contain top quality fat and are relatively low in carbs. But be careful: it’s so easy to keep eating them and still get too much carbs. As most nuts and seeds can be eaten in moderation, we’ll just give you the three that you should avoid as much as possible because they are pretty high-carb: cashews, peanuts and pistachios.

📰 Read more about the best nuts for keto.


🧁 Sweeteners 

By now, it should be clear to you that sugar and keto are completely incompatible. But that doesn’t mean that you can’t enjoy any sweet flavours during your keto journey. The best calorie- and carb-free sweeteners for keto are these two: Erythritol and Stevia. Of course, both are available in the Go-Keto shop in several varieties.  

📰 Find out more about the different types of sweeteners.


🌿 Herbsspices & condiments 

Good news: low-carb doesn’t mean low flavour! You can flavour your food as richly as you like with all kinds of fresh or dried green herbs and spices, as long as you avoid prefab mixes with added sugar or wheat etc. 

Many condiments and sauces are keto-safe as well, provided they are sugar free. There are many varieties and we can’t list them all – so always make sure to always check labels for carbs and added sugar, and try to get organic varieties! Some suggestions:

Some suggestions:

 

 

Click to expand


🤤 Snacks

Of course, most prefab sweet and savoury snacks are off-limit on keto, as they contain enormous amounts of carbs and are so highly processed that they have very little nutritional value. But the right keto snacks can be very useful in social settings and to keep up your energy level between meals. 

Some great keto snacks:  

So what does a keto day look like? 

At this point, you’ll probably want to know what you will eat on a regular keto day. You will soon find your own way and preferences, but here’s and example of what your meal plan could look like. 

BREAKFAST LUNCH 
Scrambled eggs with diced zucchini & mushrooms  Creamy mushroom soup with parmesan & keto bread 
Greek yoghurt with Go-Keto Granola & berries Lunch box: boiled egg, ½ avocado, radishes, spinach & mayonnaise 
Go-Keto Farmers Bread with smoked salmon & avocado Salad with goat’s cheese, berries, bacon, walnuts & MCT Oil 
SNACK DINNER 
½ avocado with olive oil and salt Warm autumn salad 
Pack of Cherky ECO Beef Jerky Teriyaki with cucumber slices Oven-baked salmon with bell pepper, dill and cream sauce 
Celery stalks with cream cheese, olives & pecan nuts Cauliflower curry with yoghurt raita 

To do 👍

Stock your keto kitchen

Now that you’ve got the ins and outs on how to eat keto, you’re almost ready for taking off in a day or two! So your to-do is really very practical: making sure you have the right products available in your keto kitchen.  
 
As we’ve seen, the majority of food that you’re going to need is readily available in regular shops and we’re confident that you’ll be able to get them when you need them. For now, we’ll list the essentials that you’ll need daily and specific keto products that can be of great help to you! 

Stock on your Go-Keto essentials with a 10% discount! Add any MCT Oil, Ghee, Bread mix and Granola to your cart and use the code MYGKESSENTIALS10 at checkout. Valid on your order above €50.

Keto Kitchen essentials

MUST-HAVES GREAT TO HAVE 
butter or Ghee 
extra virgin olive oil  
eggs avocados 
berries  
greek yoghurt nuts 
mayonnaise (sugar free) 
Erythritol and/or Stevia 
Go-Keto MCT Oil 
Go-Keto Granola 
Go-Keto Bread Mixes 
Use code MYGKESSENTIALS10 for a 10% discount and stock on your Go-Keto essentials!
Valid on your order above €50.

Disclaimer

The information reflected in this article is intended for educational purposes only. Please consult your physician or medical specialist before making any major adjustments to your diet.