The Ultimate Guide to What You Can and Can’t Eat on the Keto Diet (Plus the Secret Weapon Most People Miss)

The Ultimate Guide to What You Can and Can’t Eat on the Keto Diet (Plus the Secret Weapon Most People Miss)

If the keto diet has caught your eye, you’re probably wondering: What can I actually eat? Let’s be real—any diet worth its salt (or pink Himalayan salt, in this case) needs to be sustainable, satisfying, and ideally, not soul-crushing.

Yes, slashing your carb and sugar intake can be a rough ride at first, especially for keto newbies. But here’s the good news: you’re not giving up delicious food—you’re just swapping it out. In fact, when done right, keto weight loss can feel less like a diet and more like a feast.

So let’s dive into what you can and can’t eat to hit that sweet, sweet state of ketosis—where your body burns fat for fuel—and how Keppi Keto electrolytes can make the whole transition easier on your body (and your brain).

What You Can Eat on the Keto Diet

To thrive on keto, your focus should be on high-fat, low-carb, nutrient-dense whole foods—especially those packed with healthy fats, moderate protein, and minimal carbs. This is how you train your body to become a fat-burning machine.

Let’s break it all down by category.

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Meat, Poultry & Seafood

Good news, meat lovers—this is your moment. Protein plays a moderate but essential role in keto, and healthy fats from meat make up a huge portion of your daily intake. Choose grass-fed, organic, and free-range options for optimal nutrient content and cleaner eating.

Load your plate with:

  • Beef – steaks, ground beef, roasts, veal, sausages (check carb content!)

  • Poultry – chicken thighs, wings, drumsticks, turkey, duck, quail

  • Pork – bacon (sugar-free), pork chops, tenderloin, ham

  • Game meats – lamb, goat, venison

  • Organ meats – liver, heart, tongue, kidneys (don’t knock 'em—these are nutrient powerhouses)

  • Fish – salmon, tuna, mackerel, cod, trout, sardines (especially fatty fish!)

  • Shellfish – oysters, mussels, lobster, crab, shrimp

  • Bone broth – great for collagen, gut health, and hydration

Pro tip: Starting keto can lead to electrolyte loss due to water weight drop. Combat keto flu symptoms with Keppi Keto electrolytes, formulated to keep your sodium, magnesium, and potassium levels right where they need to be.

Dairy (Full-Fat Only, Please)

Low-fat dairy is not your friend on keto—it often comes with added sugars and stripped-down nutrition. Embrace full-fat, high-quality dairy, which gives you both flavor and fat.

Keto-friendly options include:

  • Heavy cream, sour cream, whipped cream (unsweetened)

  • Butter and ghee (clarified butter—great for high-heat cooking)

  • Cheese – hard cheeses, soft cheeses, goat cheese, blue cheese… go nuts!

  • Plain Greek yogurt – choose full-fat versions and add a few berries or nuts for a snack

Pro Tip: Add a swirl of Keppi Organic C8 MCT Oil to your yogurt or coffee for a clean, rapid energy boost from fat—without breaking ketosis.

Nuts & Seeds

Nuts and seeds make for the perfect crunchy, salty, satisfying snack on keto. They’re full of healthy fats, fiber, and just enough protein to keep you full without spiking insulin. Just keep portions in check—they can add up fast.

Best keto picks:

  • Nuts: Almonds, macadamia nuts, pecans, Brazil nuts, walnuts, hazelnuts, peanuts (technically legumes but still keto-approved!)

  • Seeds: Chia seeds, flaxseeds, hemp seeds, sesame, sunflower, pumpkin seeds

  • Nut butters: Go for natural almond or peanut butter with no added sugars or hydrogenated oils

Pro Tip: Watch for roasted or flavored varieties, which often come with sneaky sugars or unhealthy seed oils. Choose raw or dry-roasted whenever possible.

Low-Carb Vegetables

Think of veggies as your fiber and micronutrient insurance policy on keto. But not all vegetables are equal—focus on the low-carb, high-fiber variety.

Keto-friendly veggies include:

  • Leafy greens: spinach, kale, arugula, romaine, butter lettuce

  • Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, cabbage, zucchini

  • Other great options: mushrooms, asparagus, celery, cucumber, bell peppers (in moderation)

  • Fermented veggies: kimchi, sauerkraut – great for gut health

Pro Tip: Try roasting veggies in avocado oil or drizzling them with Keppi Organic C8 MCT Oil post-cooking to instantly up your fat macros and get a metabolic edge.

Low-Sugar Fruits

Most fruits are off-limits on keto due to their natural sugar content—but there are a few exceptions that offer fiber, vitamins, and fat without blowing your carb limit.

Fruits that fit:

  • Avocados – the ultimate keto superfood, full of healthy fats, fiber, and potassium

  • Berries – raspberries, blackberries, blueberries, and strawberries (keep portions small)

  • Tomatoes – technically a fruit, low in carbs and great for sauces or salads

  • Olives – packed with monounsaturated fats and flavor

Bonus tip: Blend half an avocado with Keppi C8 MCT Oil, lemon juice, and herbs for a creamy, keto-approved salad dressing or dip.

 Herbs, Spices & Keto Oils

Let’s be honest—no one sticks to a diet that tastes bland. Luckily, keto doesn’t mean boring. Fresh herbs and spices are your best friend when it comes to flavor without the carbs. Basil, thyme, rosemary, paprika, turmeric—you name it. Go wild, because most herbs and spices are virtually carb-free and pack a punch when it comes to taste and anti-inflammatory benefits.

Now let’s talk oils, because this is where keto really shines.

💧 Healthy Fats to Cook With

Fat is not the enemy—it’s fuel, especially on keto. Cooking with the right oils doesn’t just help you meet your macros; it also supports energy, focus, and long-lasting satiety.

Here are the top keto-approved oils and fats:

  • Coconut oil – Great for high-heat cooking and rich in lauric acid.

  • Avocado oil – Packed with heart-healthy monounsaturated fats.

  • Olive oil – Best for drizzling over salads or cooked dishes (not high heat).

  • Ghee – Clarified butter that adds rich, nutty flavor and high smoke point.

  • Flaxseed oil – A good source of omega-3s (ideal for cold applications).

  • Sesame oil – Best used for flavor in low-heat cooking.

  • Walnut oil – Delicate flavor, perfect for salad dressings or keto baking.

Why Keppi MCT Oils Deserve a Spot in Your Pantry

For a clean-burning, rapid energy source that fuels your brain and body, MCT oils (medium-chain triglycerides) are a must-have on keto. Unlike other fats, MCTs skip the digestion queue and head straight to your liver for immediate conversion into ketones—aka your body’s alternative fuel during carb restriction.

And not all MCT oils are created equal.

  • Keppi Organic C8 MCT Oil is derived exclusively from coconuts, with 100% pure caprylic acid (C8)—the most potent and ketogenic MCT.
  • It's non-GMO, organic, and unflavored, making it perfect for coffee, smoothies, dressings, or even a spoonful straight-up.
  • Want something more versatile? Try our Keppi MCT Oil Blend, which combines C8 + C10 for a smooth, sustained boost of mental and physical energy.

Pro tip: Add a tablespoon of Keppi Organic C8 Oil to your morning coffee (aka “Keto Coffee”) for a fasted energy boost that keeps you sharp and focused for hours.

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What You Can’t Eat on Keto (Sorry, Not Sorry)

Okay, deep breath—this is the part where we break up with some long-time food loves. But trust us: once your body adapts to burning fat for fuel, the cravings vanish and the energy kicks in. These foods are high in carbs and sugar and will kick you out of ketosis faster than you can say “double cheeseburger with fries.”

Let’s walk through the biggest keto offenders—and what to eat instead.

Grains (All of Them)

Yep, this includes everything from your morning toast to sushi rice. Grains are dense in carbs and offer very little fat, so they don’t play nice with your keto goals.

Avoid:

  • Wheat, rice, oats, barley, rye, corn, quinoa

  • Pasta, bread, cereal, tortillas, crackers—even gluten-free or “healthy whole grain” versions

Swap this in instead: Spiralized zucchini, cauliflower rice, almond flour wraps, or Keppi’s favorite—low-carb tortillas that taste just as good with way fewer carbs.

Sugar (Your Keto Kryptonite)

You probably saw this coming. Sugar is the #1 keto dealbreaker. It spikes insulin, halts fat burning, and sends your energy crashing.

Avoid:

  • Soft drinks, sweetened teas/coffees, fruit juices
  • Desserts, pastries, cookies, cakes, ice cream
  • Sauces like BBQ, ketchup, sweet chili, honey mustard

Pro tip: Satisfy your sweet tooth with keto-friendly treats like dark chocolate (85%+), almond flour cookies, or peanut butter fat bombs. Bonus: they won’t trigger a blood sugar spike.

Most Fruits (Sad, But True)

Fruit is healthy, right? Well, yes—unless you're trying to stay in ketosis. Most fruits are high in fructose (natural sugar), which quickly adds up and throws off your macros.

Avoid:

  • Bananas, apples, grapes, oranges, mangoes, pineapples

Pro Tip: Stick to Avocados (a keto superstar), berries in moderation, tomatoes, and olives.

Legumes & Beans

They’re loaded with fiber and protein, but they also pack a sneaky carb punch that can derail your progress.

Avoid:

  • Chickpeas, lentils, black beans, kidney beans, baked beans

🥗 Try instead: Zucchini hummus, cauliflower-based “beanless” dips, or roasted nuts for fiber-rich snacking.

Starchy Veggies

These root veggies are nutrition powerhouses, but they’re too carb-heavy for keto life.

Avoid:

  • Potatoes, sweet potatoes, parsnips, carrots, butternut squash

Pro tip: Use low-starch alternatives like cauliflower mash, roasted radishes, or jicama fries for that same comforting bite.

🧪 Seed Oils (The Hidden Keto Trap)

These highly refined oils are often marketed as “heart healthy,” but they’re usually loaded with omega-6 fats and can promote inflammation—not ideal when your body is focused on burning clean fuel.

Avoid:

  • Canola, corn, grapeseed, peanut, soybean, safflower oils

Pro Tip: Stick to high-quality fats like Keppi Organic C8 MCT Oil, coconut oil, grass-fed butter, or extra virgin olive oil.

🍷 Alcohol (Choose Wisely)

You don’t have to swear off cocktails forever, but alcohol can slow fat burning, spike blood sugar, and dehydrate you—especially when you're first adapting to keto.

Avoid:

  • Beer, sweet wines, cocktails with mixers, sugary liqueurs

Drink smart: Opt for dry red or white wine, clear spirits like vodka or tequila (with soda water), and always pair with food.

Don’t Forget the Keppi Keto Edge

One more thing—when you first start keto, your body flushes out water rapidly. And with that water? Out go essential electrolytes like sodium, potassium, magnesium, and calcium.

This is where “keto flu” symptoms come from: headaches, fatigue, dizziness, and muscle cramps.

Keppi Keto Electrolytes help you stay on track with:

  • No added sugar

  • Refreshing natural flavors

  • Packed with the right electrolyte ratios to keep you energized and focused

  • Mixes instantly—just shake and sip anytime you need a boost

Just mix, sip, and feel better fast!

Keppi's electrolytes are also great for keeping you hydrated on the go, so you don't need to worry about accidentally falling out of ketosis while enjoying a hike or day at the beach!

Whether you’re just starting out or a seasoned keto pro, Keppi’s electrolyte formula helps you crush keto flu before it starts.

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Final Thoughts

Now that you know what’s keto-friendly and what’s not, you’re ready to build a meal plan that supports your low-carb lifestyle, fuels ketosis, and fits your weight loss or performance goals.

Don’t forget: Keto isn’t just about cutting carbs—it’s about thriving with better fuel, smarter hydration (shoutout, Keppi!), and foods that truly satisfy.

Ready to level up your keto game? Stock your pantry, grab your Keppi electrolytes, and let’s get into that fat-burning zone.

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