Not specifically, no.

I think it’s easier to adhere to guidelines rather than a list of specifics.

Technically Keto doesn’t restrict you based on foods, but upon macronutrients (fat, protein, and carbs.)

Personally I avoid pre-packaged and processed foods, and eat only things I could grow or “hunt” so-to-speak.

Cheeses and dairy from goats are fine too.

You can eat almost anything you want within those boundaries, as long as you are hitting the macronutrient guidelines of 70% or more fats, 10–25% protein and less than 5% carbs.

The refeed day I suggest will allow even more flexibility.

Sorry I can’t be more clear than that. There are just so many foods out there, and whether a food is “Keto” or not really depends on how it contributes to a meal.

However, here’s a list based on my personal eating habits.

  1. No candy, protein bars, or gas-station snacks (think lays chips, Doritos, etc.)
  2. No desserts
  3. No processed sugar
  4. No soda
  5. No dairy from cows (technically Keto but gives so many people issues that I say cut it)
  6. No grains (bread, rice, quinoa, barley, etc.)

For foods to eat high amounts of:

  1. Green vegetables. Lower starch is better but you don’t need to be too picky. I like bok Choy, Brussel sprouts, and dinosaur kale.
  2. Extra virgin olive oil (as a garnish) I put it on everything
  3. Primal kitchen avocado mayo (easy way to add fat to a meal and tastes delicious)
  4. Macadamia nuts. Nuts give many people digestive issues due to the indigestible skins but macadamias are pure fat
  5. Lean meats. I do a lot of pork chops and chicken breast, and Costco sirloin steak when I’m in the mood.
  6. Fish (but not high mercury fish like tuna or swordfish)
  7. Sardines and oysters
  8. MCT oil (easy way to boost fats)
  9. Coffee if you can tolerate caffeine. No sugar. Can use Keto friendly creamers, grass fed butter, coconut oil, ghee, or mct oil
  10. Monk fruit sweetener: if you absolutely need a sweetener, use this. It’s Keto friendly.
  11. Eggs. A whole lot of eggs.

On refeed days when not restricting carbs

  1. Japanese sweet potato
  2. Sweet breads
  3. White rice, on occasion
  4. Sour dough (the fermenting process renders sour dough gluten free. Can’t always trust this though)
  5. Root vegetables
  6. Tubers (potatoes)
  7. Sprouted quinoa (on occasion)

Written by

Founder: www.keenanerikssonfitness.com ISSA Certified Trainer, Ziglar Legacy Certified Speaker, Biohacker, Perspectivist, Conscious Carnivore

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