Keto Diet 101: What You Can and Can’t Eat on the Low-Carb, High-Fat Lifestyle

 

​The ketogenic (keto) diet has taken the wellness world by storm—and for good reason. Known for promoting fat loss, steady energy, and better blood sugar control, keto isn’t just another trend; it’s a lifestyle shift based on how your body uses fuel.

At its core, the keto diet is high in healthy fats, moderate in protein, and very low in carbohydrates. This forces your body into a metabolic state called ketosis, where it burns fat for fuel instead of sugar.

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But what exactly can you eat—and what do you need to skip? Let’s break it down.

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What You Can Eat on Keto

 

To stay in ketosis, your plate should focus on healthy fats, low-carb vegetables, and clean protein. Here's what’s on the menu:

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Healthy Fats

 

Fat is your fuel on keto, so include plenty from natural sources:

• Avocados and avocado oil

• Coconut oil and MCT oil

• Olive oil

• Nuts and seeds (especially flax, chia, hemp, pumpkin)

• Nut butters (almond, macadamia, sunflower)

 

Low-Carb Vegetables

 

• Stick to non-starchy veggies that grow above ground:

• Leafy greens (spinach, kale, arugula)

• Zucchini, broccoli, cauliflower

• Peppers, cucumbers, mushrooms

• Asparagus, Brussels sprouts

 

Protein

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Moderation is key—too much protein can be converted into glucose.

• Eggs (a keto favorite!)

• Fatty fish (salmon, sardines, mackerel)

• Poultry (chicken, turkey)

• Beef, pork, lamb (preferably grass-fed)

• Shellfish and seafood

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Dairy (Optional)

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If tolerated, full-fat dairy can be included:

• Cheese (cheddar, mozzarella, goat cheese)

• Heavy cream

• Greek yogurt (unsweetened, in small amounts)

• Butter or ghee

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Berries and Keto Sweeteners

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In small amounts:

• Berries (raspberries, strawberries, blueberries)

• Stevia, erythritol, monk fruit (for keto-friendly desserts)

 

Seeds (Our Favorite!)

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Seeds are keto-approved and full of fiber, fat, and nutrients:

• Chia and flax (great for puddings or baking)

• Pumpkin and sunflower (perfect for snacks or granola)

• Hemp (high in protein, easy to digest)

 

What You Can’t Eat on Keto

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Keto means cutting back hard on carbs—especially those from grains, sugar, and starchy foods. Here’s what to avoid:

 

Grains

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Even whole grains are too high in carbs:

• Wheat, rice, oats, barley, corn

• Bread, pasta, cereal, tortillas

 

Sugar and Sweets

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Sugar kicks you out of ketosis quickly:

• Candy, cakes, cookies

• Soda, fruit juice, sweetened coffee drinks

• Honey, maple syrup, agave

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High-Carb Fruits

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Most fruits are too sugary for keto:

• Bananas, apples, grapes, mangoes, pineapples

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Starchy Vegetables

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These root veggies are high in carbs:

• Potatoes, sweet potatoes

• Carrots (in moderation), beets, parsnips

 

Legumes

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Beans and lentils are too carb-heavy:

• Chickpeas, black beans, kidney beans, peas

 

Processed Foods & Trans Fats

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These won’t help your health—or your keto goals:

• Packaged snacks

• Fast food

• Margarine and hydrogenated oils​​

 

At Seed Happiness, we believe a grain-free, clean-fat lifestyle can still be delicious, simple, and joyful—one seed at a time.