35 Lipsmackingly Delicious Keto Products of 2023

“I am doing keto,” “Is this keto,” “I can’t eat this because I am on keto.” Chances are you have heard some (or all) of these sentences uttered once or twice in the past few years, either from celebrities or your friends. But what does it mean exactly?

The shiny and relatively new super keto diet is a low-carb, high-fat diet that aims to trick the body to run primarily on fat. In order to achieve this, the keto practitioner needs to consume under 50 grams of carbs per day. The lower the carb intake, the better the results.

While this may not sound challenging at first glance, it can be very difficult to adhere to in the dynamics of today’s world. Almost everything we consume has carbs in it, especially processed and packaged foods. Which is why I sat down and wrote this article, listing the best keto products I could find, tested personally by yours truly.

What exactly will you learn in the article that follows?

  • Which are the top keto snacks?
  • Which are the best keto products on Amazon?
  • What are some of the most insightful books you can read on keto dieting?
  • How did I come up with this list?
  • What are the most important things you need to know before starting keto?
  • What does a typical keto meal include?
  • What are my final thoughts after doing keto for a month?

We’ll also answer some of the most frequently asked questions we see from internet users, that you might share.

With that being said, sit down with a package of low-carb cheese crisps and let’s take it away.

35 Best Keto Products to Try in 2021

If you are starting off with keto, you might find it hard to find the right substitutes for snacks and products you normally enjoy. Don’t worry – I’ve got you covered. Even if you are a keto pro, you still might discover something new, interesting and delicious in the list that follows.

Ready? Let’s go.

1. Cauliflower Tortilla Chip
Carbs: 19 grams per serving

Being on a strict diet doesn’t automatically mean you have to give up on the finer things in life. You just have to ketonize them. And what’s more keto than… cauliflower chips? Well, a few things maybe… but that’s beside the point. As it turns out, cauliflower is basically the keto diet potatoes. These fellas have only 19 grams of carbs per serving (1 serving = 10 chips) and are handy if you want to use something to dip in your homemade avocado dip. They are vegan and GMO-free, so you won’t be getting any nasty things in your system — only pure, nutritious, dried-up veggies. Cauliflower never tasted so good — and was never as addictive. So if you are looking for keto friendly chips, this one should be right down your alley.

2. HighKey Keto Cookies
Carbs: 2 grams (net) per serving

I’ll be honest with you — when I first tried these I didn’t believe they were keto friendly snacks at all. They smell, crunch and taste just like your regular chocolate chip cookie. If I have to compare them to a known brand, it would have to be Chips Ahoy. It’s extremely convenient to take the HighKey keto cookies with you on the go, as they come in 3 individual packages. Keep in mind that the serving size is 6 cookies. This isn’t a lot, but might be just what you need to satisfy your sweet tooth when you get an overwhelming midnight craving. HighKey is one of the most reliable keto brands, so you’ll know you are in good hands.

3. Keto Protein and Green Powder
Carbs: 4 grams (net) per serving

It’s important to have moderate protein intake while doing keto, if your primary goal is weight loss. Protein is one of the 3 main macronutrients (alongside carbs and fat). It improves the feeling of fullness and increases the fat burning process — which is probably what you want, since you are reading this article. While there are plenty of keto protein foods listed here, it might still be a good idea to reach out for some protein powder help. This one has a very pleasant taste, blends easily and has a whopping 20g of protein per serving. You need about 0.7-0.9 grams of protein per pound of body weight.

4. HighKey Keto Breakfast Cereal
Carbs: 0 grams (net) per serving

If you’re looking for the keto version of Fruit Loops, this is it. HighKey is one of the best keto brands, and once again they don’t disappoint. Even though the colorful packaging might be misleading, this is one of the best keto cereals I have tried — and actually liked, taste-wise. Of course, the flavor isn’t as saturated as a regular cereal, but it’s the best thing you can buy if you are craving good old crunchy cereal without added sugars. The packaging is a bit small, but the cereal itself gets bonus points for not tasting like cardboard!

5. Poop Like a Champion Cereal
Carbs: 9 grams (net) per serving

We’ve all been there. There is nothing to be ashamed of — it’s only natural. To save yourself from unpleasant blockage and constipation, you should definitely try this cereal. If you are anything like me, it will help you with your keto diet poop. You should know that I am very skeptical about boastful brands like that but LET ME TELL YOU this one is spectacular. It delivers on its promises and best of all — it’s keto friendly! This cereal is perfect for keto snack ideas experimentation — you can turn it into granola bars for easier, on-the-go snacking, but be careful with portioning. One serving provides you with 64% of your daily fiber (16 grams to be precise), so it’s easy to go overboard.

6. Pork Rind Crumbs
Carbs: 0 grams per serving

Pork rinds are one of the basic keto diet staples — the perfect substitute for breadcrumbs. Some ideas of what you can use them for include: making chicken fingers, fish sticks, meatballs or even (if you are feeling adventurous) instead of flour for bread or pancakes. They provide a light coating, which is great if you (like me) aren’t a fan of the heavy stuff. Another plus — it saves time. Really, it does — instead of buying plain pork rinds and having to grind them, you can easily sprinkle these on whatever you want. If you are a lover of breaded food and don’t want to keep it out of your diet completely — this one needs to get in your shopping cart.

7. Pork Rinds Snack
Carbs: 0 grams per serving

Pork rinds should be at the top of the list of any good keto snacks rundown. They are light, packed with protein (8g per serving), low on carbs and taste amazing. One of the things I missed the most while following the keto diet was snacking on something silly while watching a movie. Often this would be popcorn, chips or crackers — now, however, I reach out for a healthier alternative. They have another use as well — if you crush them, you can easily use them as breadcrumbs in various recipes. Next time you’re attending a house party, carry one of these around with you — maybe someone else will get converted to keto as well!

8. Anthony’s Premium Cheddar Cheese Powder
Carbs: 4 grams (net) per serving

Who doesn’t like cheese? I know I do — I like it so much that I put it on almost anything I eat. It adds instant flavor to any dish and the taste is sublime. This is why I knew I couldn’t give up cheese while on keto — which is why I had to find a good product to fit my needs. Anthony’s Premium Cheese Powder was it — it’s gluten and GMO free, without any starchy carbohydrate fillers. To me, it is one of the keto staple foods I swear by and it’s so fun to experiment with it. One of my favourite findings? Pork rinds + cheese powder = the greatest keto snack to ever exist. Try it and thank me later. Or better yet — try it and tell me your thoughts in the comments below.

If you are looking for beef jerky that is 100% jerky and 0% crappy excuses for a jerky — look no further. This zero sugar meaty delight is free from artificial sweeteners, added nitrates and added MSG. It is one of the best low calorie keto snacks on here — it’s pure and made from 100% lean beef, which is filled with all the essential nutrients you might need. And what might they be? 15g of protein, 1g of carbs and 98% fat free — basically if you are in need of a tasty protein boost while on the go, you can snack on one of these and be good to go. What’s best, with its 80 calories per serving, you don’t need to count calories with this one.

10. Kiss My Keto Brownie
Carbs: 2 grams (net) per serving

If you thought that you can’t enjoy brownies while doing keto, you are dead wrong. Keto sweets do exist! These especially shatter this misconception — they have no added sugars and are sweetened with natural stevia instead. This makes them less sweet than your average, normal brownie, but this can be a good thing for some. If you are the type of person that is dazzled by numbers, let me blow you away — these little snacks have 1g sugar, 2g net carbs, 10g protein and 0g guilt. They are gluten free (made with almond flour) and wear their Amazon Choice badge proudly. Do they deserve it? Most definitely — they are one of the most delicious keto desserts to buy from this list.

11. SunChips Multigrain Chips
Carbs: 25 grams (net) per serving

Lovers of ketogenic chips, assemble! A bit on the heavy side with the carbs, I decided to include these chips on the list anyway, because they are so damn tasty. Entirely wholegrain, they come in three different flavors: original, cheddar cheese and garden salsa. I recommend eating a package in two servings because of the high carby levels. Something to note about these chips is the shorter shelf life they have, because of the ingredients. You should eat the chips within 30 days of purchase, otherwise you risk them going bad. I don’t think this minor disclaimer should be a problem — these chips are far too tasty to be left sitting around for a month!

Ah, cheese. Can’t live with it, can’t live without it — especially on keto. Cheese is generally low in carbs and high in fat, which makes it one of the few keto safe foods the majority of people love. These crisps are perfect to munch on while watching Netflix in bed — bite sized and strongly addictive. One pouch is made up of about 200 calories, so it’s easy to portion them however you wish. Something I didn’t think was very justified was how pricey they were for what you get, but in retrospect they make nice keto diet snacks to treat yourself to once in a while.

13. Organic Hazelnut Spread with Cocoa
Carbs: 10 grams (net) per serving

Like Nutella but better, this keto product has 90% less sugar than your regular supermarket brand. The consistency is great if you want to spread it on something, or if you want to eat out of the jar with a spoon. To test its durability, I conducted several tests — I spread it on a waffle, put it in my afternoon shake and dipped a banana in it. The results? Immense lip smacking satisfaction. The best part is that it doesn’t contain any palm oil and can be enjoyed by vegans as well. You don’t have to worry about any iffy ingredients, as everything in the jar is as clean and natural as it can get. It is one of the trusted keto products I can swear by.

14. SmartSweets Gummies
Carbs: 35 grams per package

As a fond lover of gummy bears, I was more than thrilled to try these out. At first, I thought to myself — how can gummies be keto? This is impossible! Turns out it is very much possible – and they are also one of the top keto snacks to buy. However, you should be diligent with your intake. Don’t be spooked by the high carb count on these gummies — it is for the entire package. If you have 2 or 3, you should be fine, satisfied and still in ketosis. This can be very hard though — they are de-lish. And with 83% less sugar than regular gummies, might I add! They also have 9 grams of plant based fiber (which is a lot and worth mentioning, if you are wondering). If I have to recommend THE keto sweets to buy from this list, these have to be the one.

15. Moon Cheese
Carbs: 1 gram per serving

One cheese keto enthusiasts shouldn’t miss out on is the Moon Cheese. Its name is the only funny thing about it — believe me, this cheese is no joke. Packed with up to 11g of protein in a serving, it is certain to keep you full for a while. These little champions have been featured on both Men’s and Women’s Health, BuzzFeed, Reader’s Digest and Popsugar. Like real superstars, they are sophisticated and classy and people are drawn to their irresistible style and class. If you are a cheese maniak (like myself), do yourself a favor and get yourself a pack of these great keto snacks. You won’t regret it — and your ketosis will thank you.

16. Keto Coconut Buttery Cookies
Carbs: 4 grams (net) per serving

I was never much of a coconut fan, until I put one of these in my mouth. The crunchiness. The sweetness. The mouthwatering taste. Wait, are these really low sugar? Turns out — they are. With only 3g sugars per serving, all of which are natural, no artificial preservatives and no GMO, I was quite impressed by these crunchy keto snacks. Sometimes it’s difficult to find something tasty to munch on while on keto, but I was reaching for these quite often while on my diet. The packaging is very convenient and it’s easy to keep one of these in your bag while on the go. For any of you who don’t like coconut — see if these keto diet treats can convert you to the coconut side.

17. Keto Pancake & Waffle Mix
Carbs: 2 grams (net) per serving

One of my main issues with keto was my love for pancakes. Sunday morning is pancake morning and all that jazz… Naturally, when I saw this pancake mix on my keto food list, my heart made a loop — hooray, Sunday mornings were saved! That is, as long as it tastes like the real deal! Afterall, I might be doing keto but my girlfriend isn’t — however even she couldn’t tell the difference. They turned out fluffy, delicious and looking like the real thing — with way less carbs! 73% fewer than your regular supermarket brand, to be precise. This is one of my favorite products from the list, and should be on top of any keto grocery list imo. I will probably continue to use it even after going off keto.

18. Lakanto Monkfruit Sweetener
Carbs: 0 gram (net) per serving

Sweet cravings can be a huge drag. They can creep up on you out of nowhere, tackle you down and forcefully feed you to that chocolate chunk or Snickers bar. When they are done with you, you get off from the ground, a bit shaken up. What just happened? To avoid this scenario, especially during keto when ketosis is to be preserved by all means necessary, it might be wise to stack on sweeteners. This one I found to be one of the keto essentials, as it is carb-free, calorie-free, non-GMO and makes for a mighty fine substitute for sugar. The next time the cravings hit, you can silence them with a sweetener punch.

19. Wholeberry Organic Goji Berries
Carbs: 18 grams (net) per serving

Even though goji berries aren’t really part of the keto friendly fruits and veggies club, they are still worth including in your diet. Berries are high in fiber, low in carbs (compared to other fruits, like apples and grapes) and are packed with antioxidants. If you are thinking of reaching for goji berries while doing keto, keep in mind that moderation is key. Rather than taking a handful of the berries, go for a smaller quantity — an ounce should be enough. A nice tip for goji berries — you can try keeping them in the fridge so they can cool off, which makes for fantastic keto friendly candy in the hot summer months. I tried this hack with these and it worked wonders!

If by any chance you still haven’t made your mind up about what to get from this keto-friendly list, you should consider this goodie keto basket! It’s filled with 20 snacks suitable for any keto lifestyle and includes things like olives, almonds, crisps, beef sticks, cheese and keto bars. This basket also makes for a great gift to anyone who is interested in the keto lifestyle — what better way to kick it off by munching on some keto approved beef jerky sticks? Or, of course, you can eat it all up by yourself. Like I did. No regrets there.

21. HighKey Cheese Crunch Snack
Carbs: 0 gram (net) per serving

HighKey is one of the best keto friendly brands on the market and here they’ve done it again. These cheese snacks taste great, are crunchy, diet-friendly and keto-friendly. Easy to take on the go, cheesy and healthy, they became my obsession for a week. I have always had trouble with snacking and keeping my cravings under control, because every time I binge — and then I feel guilty. It doesn’t have to be like that though. Snacking is supposed to be fun and delightful, not terrifying and anxiety-inducing! Luckily these cheese ketogenic snacks hit the spot when it comes to a balanced and healthy thing to munch on.

22. OLOVES Natural Whole Pitted Olives
Carbs: 1 gram (net) per serving

“Are olives keto?” Maybe you have asked yourself this question already. Well, you are in luck, because yes, yes, they are! And if you are looking for the perfect keto olives, you can abandon your search right here and now. This is actually a trick statement, since all olives are technically keto, but some are healthier than others. These for example are lower in saturated fat, are seasoned with natural ingredients and come in 4 delicious flavors: Basil & Garlic, Chili & Oregano, Lemon & Rosemary, and Black Olive Chili & Garlic. My favorite? The Lemon and Rosemary. They are pre-pitted so you don’t have to worry about breaking a tooth, and they come in convenient packages you can carry around wherever, whenever. They also don’t need refrigeration (until opened) and make for great late night keto snacks.

23. Perfect Keto Bars
Carbs: 3 grams (net) per serving

The name says it all — these are the perfect keto friendly bars. With zero sugar and no fillers or additives — only clean, quality ingredients that taste great — Perfect Keto Bars are available in a wide range of flavours. You can choose between Salted Caramel, Birthday Cake, Choc Chip Cookie Dough, Lemon Poppyseed and Cinnamon Roll. My favorite is the Cinnamon Roll, it simply melts in my mouth. The box you get contains 12 bars and let me tell you they are delicious, and also some of the best low carb keto snacks on here. Some people might not agree with that statement (I know a few colleagues that didn’t) but to me what is more important is what the ingredients are and how healthy the product is. And this one hits the jackpot — above all else it is packed with 11g protein, collagen and MCT (medium-chain triglycerides).

24. Rapid Fire Ketogenic Creamer with MCT Oil
Carbs: 2 grams (net) per serving

If you are like me and can’t drink your coffee without a pinch of coffee creamer, chances are you’d want to get yourself a keto alternative. This one is loaded with powerhouse superfoods like coconut oil, MCTs and himalayan salt, which can be powerful allies when dealing with keto. Some more reasons you should put it on your keto shopping list? It tastes amazing, produces an impressive amount of creaminess and has only 2 grams of carbs per serving. The packaging is light and convenient to carry around, so it’s easy to take it with you when you travel. One thing that people might find unsettling is that it can be hard to mix (since it’s a fat-based creamer, it gets clumpy), but a little persistence will earn you a lipsmacking-ly good cup of keto coffee.

25. Kiss my Keto Chocolate
Carbs: 2 grams (net) per serving

Chocolate? On keto? How can this be? Well, if it’s a chocolate that doesn’t have artificial sweeteners, is low in carbs but high in fiber and has a significant amount of fats — it can pass as keto junk food. Luckily, Kiss my Keto knows what they are doing and are one of the few keto companies that specialize in producing high-quality reliable keto chocolate sweets. Keto can be difficult when you have a notorious sweet tooth, so knowing you can trust your brand makes a difference. 4 bars can last you for about a month if you are strict with the serving size and eat 2 to 3 squares a day, which is pretty convenient. To make matters better, the taste is amazing — I will probably keep eating these even when I am off my diet. It is the tastiest dark chocolate keto can get you.

26. Dark Chocolate Peanut Butter
Carbs: 2 grams (net) per serving

Peanut butter is an essential when you’re doing keto. It makes for nice high fat keto snacks because it’s high in healthy fat and makes a perfect snack for keeping your ketosis going. I was curious about the blend of PB and dark chocolate, as I have never tried it before. Turns out — it’s not too shabby. It is very smooth, thick and silky tasting — with just the right amount of sweetness that can satisfy your cravings. The chocolate taste isn’t overwhelmed by the peanuts and makes for a nice blend of flavors. Keto love comes in all shapes and forms, and one of them is PB and chocolate! In fact, it is so delicious that you might want to keep it out of your sights, as the temptation to eat the whole jar at one go can be intimidating.

If you are looking for a supplement to help aid your keto journey, there is none better than creatine. Okay, this is an exaggeration, there are several better ones (like magnesium, MCT oils and omega 3 fatty acids), but creatine is pretty good if you work out. Creatine is a natural supplement that your body naturally synthesizes, but it’s good to give it a slight boost from the outside from time to time. The recommended dosage is 5g per day. It promotes muscle growth, gives you energy, is helpful with endurance and betters your cognitive health. This product was my first touch with creatine on keto and I found it to be very nice, especially when it comes to improving my daily pushup endurance.

28. Peanut Butter Squeeze Pack
Carbs: 3 grams (net) per serving

What’s better than a jar of peanut butter on keto? A pack of 10 squeeze packs of peanut butter premade keto snacks. They are especially helpful if you have poor impulse control and need some help to keep your binge eating at bay. Easy to take with you anywhere you go, fatty, nutritious and bound to keep you in ketosis, these are simply awesome. They have a whopping 7g of protein inside, so don’t think it’s all just fat. There is nothing yucky inside as well — the contents of each pack are clean, kosher and non-GMO. If you are expecting it to taste sweet — it doesn’t. You simply get pure, natural peanut butter in a 1.15oz pack. It doesn’t get simpler than that.

29. Miracle Noodle Angel Hair
Carbs: 1 gram (net) per serving

Ever dreamt of eating noodles while on keto? Miracle Noodle makes this dream become reality with their pasta made of the Japanese konjac plants. You won’t find any flour or grain in these simple keto foods, only hearty nutrition. These angel hair noodles remind me of ramen texture and go very well with sprinkled cheese, like Anthony’s Premium Cheese Powder, that can be found on this list. The options with this pasta are limitless and you can come up with a lot of wacky but still delish recipes. Let me know in the comments below if you discover another surprising combination — we would love to try it out in the office ourselves.

30. NUT-rition Heart Healthy Mix
Carbs: 2 grams (net) per serving

Nuts can be both a blessing or a curse when you are doing keto — depends on what nuts you decide to munch on. Pecan, macadamia, brazil, hazelnut, walnut and almond make a mighty fine keto bedtime snack. The NUT-rition nut mixes have them all in one convenient package, which makes it easy to indulge in a smart and keto-conscious way. The box you get comes with 7 individual pouches which are filled with fresh and salty nuts. These are the ultimate cheap keto snacks when you are on the go, where you know exactly how many calories and macros are going in your body. Snacking has never been easier!

31. Whisps Cheese Crisps
Carbs: 1 gram (net) per serving

Made of 100% real cheese, there isn’t anything else you will discover in these guys! These keto crisps are baked with spices, herbs and care, are keto-friendly and gluten free. Again. It’s easy to bring them along wherever you might go, thanks to the convenient pouches they come in, which is always good when you are in need of some keto easy snacks. You simply do not know when you’ll need that little extra punch of energy throughout your day. So for all my cheese lovers out there, I can’t recommend this product more — it tastes like what it actually is: 100% real-deal cheese. Yum, yum, yum.

32. Starkist Tuna
Carbs: 1 gram (net) per serving

Keto seafood is a thing — and a good thing, might I add. This is why I decided to go for these tuna packs, which are sold in a wide range of flavors — 10 to be exact. The variety pack gives you the opportunity to try them all out and decide on those you like best. These are perfect to throw on your salad, in your lunchbox or just to carry around in your purse for keto quick snacks, in case you get the tuna fever throughout the day. It’s really hard to recommend one flavor over another of these — they all simply taste great. It mainly depends on what your preferences are — I am not a fan of spicy flavors, so the jalapeno one was kindly donated to my girlfriend.

/!\ Attention! /!\ You CAN eat pizza on keto. !!!! Louder for the people in the back — YOU CAN EAT PIZZA ON KETO! Of course, provided that the pizza is within the acceptable macros of the diet, of course. Luckily we live in the 21st century and pizza is anything but boring — and there are so many new crusts you can try, including… cauliflower? To be honest I was a bit skeptical at first — it is one of the more surprising keto friendly products on the list. Pizza is supposed to be bready, right? However, after trying this, I was in awe. The crunchiness. The tastiness. The health benefits. If there are world awards for best alternative ketogenic food products, Cali’flour should be on there — and they should win.

If you are looking for quick keto snacks — here is your winner. With 24g of protein and 900mg natural Omega-3s per bag, you won’t be making a mistake with these. There are no artificial GMO ingredients inside, only clean salmon fillet, which has been smoked. That’s it. Really — that’s all. Fishpeople hit the golden spot with the subtly sweet, juicy flavor of their jerky. Best of all — two strips of this salmon jerky keep the hunger at bay for quite a while. They are filling and nutritious — and eating them feels a bit like a hug. I am obsessed with fatty fish, so this was such a nice and worthy find that I will definitely be buying more of these in the future.

35. Greek Gods Yogurt
Carbs: 8 grams (net) per serving

It’s hard to believe that yogurt can be on the greenlit keto foods to eat list but thankfully — it is. At least this one in particular is. With 50% reduced sugar compared to your usual store-bought brand, the Greek Gods Yogurt makes a point that you don’t have to give up the finer things in life just for the sake of dieting. It’s a bit on the creamy side, compared to normal yogurts, but nevertheless tastes amazing and fruity, while still being low in sugar. Great for breakfast or an afternoon snack, you won’t be making a mistake with this delicious treat.

BONUS: Useful Reads on Keto Dieting

Keto can be confusing at first — I’ve been there. So many things to keep track of and be aware of… This is why I decided to list a few books that have been a tremendous help in my keto journey. Here they are:

36. Big 15 Keto Diet Essentials

If you are looking for an inspirational keto diet menu for beginners, this is it. Easy to follow recipes, and no mumbo-jumbo — keto has never been easier, if you read through this cookbook. It effortlessly walks you through all the basic keto diet do’s and don’ts in a relatable and human language. It makes the whole diet sound less like a diet and more like a way of life — it’s practical and convenient, if you give yourself the time to adapt. The book is filled with pictures and helpful explanations, and each recipe comes with several variations in case you don’t like some of the ingredients. Each of the essential ketogenic products is presented in a separate chapter (e.g. Avocado, Beef, Eggs, Fish), so that makes it easy to browse through and find directly what you need.

37. Keto Comfort Foods

Can you ketonize some of the most beloved and popular recipes? The one your grandma used to make before the whole world went vegan, paleo and keto? Why yes, yes you can have a healthy keto diet that feels like grandma’s cooking, and this book shows you how. It has over 200 recipes that are easy to follow and don’t require you to be a master chef in order to pull them through. The formatting is very nice and what’s better — it tears apart the common misconception that ketogenic diets are boring and hard to follow. If you think so, I eagerly suggest you get your hands on this book and be proven wrong.

38. Keto Cheat Sheet

If you plan on following a strict keto diet plan, it can be intimidating to know by heart which foods you are allowed to eat and which you should avoid at all cost. This is where these handy fridge magnets come to the rescue. With them, you can easily see at a glance what is the nutritional value of all the general food products you are allowed to eat on keto. This makes it easy to do some quick maths and calculate your daily intake of carbs and other macros. That way you won’t risk overstepping your carefully set food restrictions. The magnets also come in handy when it comes to deciding what foods to avoid on keto diet — if it’s not on the fridge, it shouldn’t be in the fridge.

39. Keto for Dummies

Starting out with keto can be a tough job. You have to get so much new keto diet information in your head and constantly remind yourself of things to be aware of. You have to be careful and construct a day-by-day ketogenic menu plan and follow it strictly, otherwise you risk all your efforts going to waste. This book does a very good job in introducing newbies to the complicated keto world in a seemingly easy and digestible way. Keto for Dummies is written in plain, human language and explains everything — from the background of keto, to the processes that happen in your body when it goes in ketosis, all the way to explaining why following keto will benefit your overall health. It is a very useful read when it comes down to designing your personal ketogenic diet plan.


Want to know how I came up with this list? Here’s my process:

  1. I got acquainted with what keto is, what it entitles and what the benefits of following it are.
  2. I bought some books on the topic and did some more in-depth reading about keto diet suggestions. The books are listed in the article above as products 36 to 39.
  3. I came to the conclusion that in order to deliver the most concrete piece of writing, I’d have to start doing keto myself. So I did.
  4. After doing extensive research (and a whole lotta meal preps), I made a keto snacks list and ordered a bunch of them from Amazon for the sake of discovering which were the perfect keto products. I reviewed each of them carefully.
  5. The best items I tried made it to the list above and are among the ones I saw the most value in or were the tastiest.
  6. Since I didn’t want to be biased, I gave samples to colleagues across the office, as to get a second opinion. Nearly all of the listed items were colleague-proofed.
  7. I sat down and wrote the article, while in ketosis. Pretty neat, huh?

Handy Guide for First Time Keto Adventurers

It’s easy to get lost in the sea of keto information out there on the open Internet. Here are a few things to be aware of before you draft out your keto plan for the month (or not. It’s still good to know these things anyway):

Where to Buy Keto Products?

Any store is a keto store.

Think avocados, seafood, ketogenic diet vegetables (spinach, arugula, eggplant, mushrooms, broccoli, cauliflower, zucchini, cabbage), meat, eggs, dairy products, nuts and seeds, oils… Of course, first you have to get acquainted with the specificity of each product — you can’t eat apples, for example, since they have extremely high carbs count, but berries are generally okay. I recommend picking up a book or two from those listed above (Keto for Dummies and the Big 15 Keto Diet Essentials are good to begin with) and get yourself familiar with the basics.

If you are an advanced reader already and are looking for keto-friendly snacks, it’s most convenient to shop for those online. You can find plenty of ketogenic diet products on Amazon (as you can see from the listed items in this article), and WholeFoods is also a good option to search. Remember to always check the nutritional stats of whatever you are picking up, to be sure you hit (and not overstep) your macros.

Which Keto Product is Best?

There is no single answer to that — it depends on how you design your meal plan. What worked well for me is to space out my carbs throughout the day, as much as I can. It sucks to eat 50-60% of them in the beginning of the day, since you will suffer later on. However, these are the typical keto diet products you need to have in your kitchen at all times if you are doing keto:

  • Avocados
  • Eggs
  • Cheese
  • Low-carb vegetables
  • Berries
  • Meat
  • Seafood
  • Coconut Oil

These are the essentials, which you are going to eat every day. Nuts are good for snacking, however be careful that they are not too carby (I am looking at you, cashews). Take a look through the list again to get some more snacking inspiration, or if you have an interesting snacking epiphany — let us know what it is in the comments below. A fellow keto practitioner will be forever indebted to you.

Is Dairy Allowed on Keto?

Yes, it is! Dairy is one of the key keto ingredients but you should be careful with what dairy you consume while on the diet. Generally speaking, full fat products are preferable to skimmed and low fat options. Some milk and cheeses have extremely high levels of carbs, compared to useful things you need, like fats and protein. There are several good options in the list above you can try — the Moon Cheese and Greek Gods yogurt are the best keto diet foods in the dairy section, taste wise. Something else that’s good to eat while on keto is… whipped cream. But when I am talking about whipped cream, I mean the fat buttery kind that moms don’t let their children eat, because it’s unhealthy. In our case however, it is very healthy, so go for it! You can even put it in your morning coffee for that extra keto boost.

Are Eggs Keto?

Don’t be afraid to put eggs in your keto shopping cart —they are very, very keto. 1 egg contains around 1g of carbs and 6g of protein, which makes it a quick, easy and delicious keto snack. What’s best is that 1 egg can keep you feeling full for hours. Another common misconception is that you shouldn’t eat the whole egg, as the yolk contains too much cholesterol. While that may be true, it doesn’t contain so much as to raise your blood cholesterol levels — at least that’s how it works for most people. Of course, you can tailor yourself a keto diet that does not include eggs but that might make it a bit more difficult to hit your macros. Not impossible though!

What are Good Keto Snacks?

Anything you read on the list above has been keto-quality-and-taste-proof eaten by me. If you are interested in more easy keto snacks, I would say nuts (but not all, and especially not cashews), avocados, olives, peanut butter, cold cut meats, celery and cucumber, berries, pork rinds and beef jerky, salmon jerky, tuna, parmesan crisps, bacon… The list is endless, really. You just have to get creative from time to time and not be afraid to go crazy in the kitchen.

What Not to Eat on Keto?

Basically, high carbohydrate foods are the main foods not to eat on keto. If you do so, you won’t achieve ketosis and your efforts will have been in vain. Foods like grains, starchy vegetables and high-sugar fruits, juices, chips and crackers, sweets, chocolates, baked goods and any processed foods with high levels of sweetness are keto diet foods to avoid at all cost.

What Causes Ketosis?

Ketosis is caused by the increased production of the ketone bodies from the liver. When the blood glucose reserves are low, the body decides to save these reserves for the brain, which isn’t able to use fatty acids as a source of power. This can happen when you are following a low-carbohydrate diet, which tricks the brain into using fat reserves as the main fuel source. Eating strictly keto low carb products can get you in ketosis in about a week or so, depending what your prior carb intake was.

How do I Know if I’m in Ketosis?

There are several telltale signs that you’ve finally hit ketosis. One is the famous keto bad breath — it is caused by the overproduction of ketones in your body. Don’t worry, once ketosis has been incorporated in your body completely, your breath should go back to normal. You will also start losing weight, mostly water, and feel the keto fatigue. It is typically caused by dehydration, so make sure you have a bottle of water in your vicinity at all times. Your appetite will also get suppressed — meaning less cravings and feeling more saturated between meals.

What are Symptoms of Ketosis Flu?

Keto flu isn’t the most pleasant thing in the world. Symptoms may include: nausea, headaches, fatigue, vomiting, muscle cramps and constipation. Another unpleasant and notorious symptom is keto diet insomnia. Not everyone goes through the keto flu, so you just may be lucky enough that it skips you, but still — be warned. Once your body gets used to eating so little carbs for a while, the flu will go away on its own.

Final Thoughts

Going through keto can be tough — but it doesn’t have to be. If you are well-prepared, did your homework and all the recommended reading, it is very doable and the results you reap can shock you.

My experience?

By the end of my 1 month of a beginner keto diet, I found out I look visibly better, no bloating, with glowy skin and manageable appetite. After this experience I decided that I want to incorporate keto in my lifestyle more and make it a way of life — a life with less carbs equals a happy, energetic and healthy life. And with so many keto approved snacks and alternatives to carbohydrates that are one click away, anyone can take part of this journey — given they take the first step.


Q: What should I buy for keto?

A: If you are doing keto, your goal should be to look for low carb, high fat foods. Some of the essential keto food products are: avocados, spinach and arugula, tuna and salmon (or anything seafood, really), berries, olives, olive oil, low carb veggies (like broccoli, cauliflower, eggplant, zucchini and mushrooms), meat, eggs, nut butter and dairy (milk and cheese). You should be careful with dairy because not all of it is allowed — search for full fat options, rather than skim and low fat, as they are full of sweeteners, which on keto are a big no-no.

Q: What broth is best on keto?

A: Keto and bone broth are a match made in heaven. Real bone broth has no carbs — which makes it the best keto broth out there, hooray! It is also densely packed with nutrients, including essential minerals and electrolytes. It helps retain lean mass because of the collagen and amino acids that are hiding in it. It’s no wonder people drink it when they are sick — it acts as a powerful boost to your system any way you look at it. Another curious thing is that people sleep better after drinking bone broth, which is always a big plus in my book.

Q: What cream is best on keto?
A: Heavy cream is perfect for low-carb diets such as the keto one. It’s useful when you want to keep your keto diet ketosis and burn fat at a priority. It is full of energizing fats and has a wide range of uses — from spreading it on your breakfast, to putting it in your coffee. If you want a store bought powder creamer, I recommend the Rapid Fire Ketogenic Creamer, which has been reviewed in-depth in the above list. It is one of the best keto products to swear by.

Last update on 2024-04-20 / Affiliate links / Prices / Images from Amazon Product Advertising API

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