If you are starting a keto diet, you need to know that it's an eating plan which will help you to go into ketosis. Ketosis is a state where your body will start using fat as a primary fuel source instead of carbohydrate. This is a great diet plan when you want to lose extra fat and bodyweight and become slimmer and look better. When you eat the recommended foods, your body can enter a state of ketosis in 1 to 3 days. Most of the calories that you consume during this time come from fat, a little bit of protein and very little carbohydrates. There are many benefits and some risks involved in a keto diet and you need to know about it before you start your own keto diet program.

A complete keto diet food guide

If you are wondering what you can eat in a keto diet and what you cannot, this is a valid point. You need to know what foods you will be eating before you start a keto diet. Let's find out what you can eat and what you cannot.

Protein

Liberally:

• Grass-fed beef
• Fish, especially fatty fish, like salmon
• Dark meat, chicken

Occasionally:

• Bacon
• Low-fat proteins, such as skinless chicken breast and shrimp. You can add a sauce on top for some fat rather than eating plain.

Never:

• Cold cuts with added sugar
• Meat that has been marinated in sugary sauces
• Fish or chicken nuggets

Oil and Fat

Liberally:

• Avocado oil
• Olive oil
• Coconut oil
• Butter
• Heavy cream

Occasionally: 

• Sunflower oil
• Safflower oil
• Corn oil

Never:

• Margarine
• Artificial trans fats

Fruits and Veggies

Liberally:

• Avocado
• Leafy greens, like spinach and arugula
• Celery
• Asparagus

Occasionally: 

• Leeks
• Spaghetti squash
• Eggplant

Never:

• Potatoes
• Corn
• Raisins

Nuts and Seeds

Liberally:

• Walnuts
• Almonds
• Flaxseed and chia seeds

Occasionally:

• Unsweetened nut butters (almond or peanut butter)
• Cashews
• Pistachios

Never:

• Trail mixes with dried fruit
• Sweetened nut or seed butters
• Chocolate-covered nuts

Dairy Products

Liberally:

• Cheddar cheese
• Blue cheese
• Feta cheese

Occasionally:

• Full-fat cottage cheese
• Full-fat plain Greek yogurt
• Full-fat ricotta cheese

Never:

• Milk
• Sweetened nonfat yogurt
• Ice cream

Sweeteners

Liberally: Practice moderation with sweeteners.

Occasionally:

• Stevia
• Erythritol
• Xylitol

Never:

• Agave
• Honey
• Maple syrup
• White and brown sugars

Condiments and Sauces

Liberally:

• Guacamole
• Lemon butter sauce
• Mayonnaise (ensure there's no sugar added)

Occasionally:

• Raw garlic
• Tomato sauce (look for those with no added sugar)
• Balsamic vinegar

Never:

• Barbecue sauce
• Ketchup
• Honey mustard

Drinks

Liberally:

• Water
• Almond milk
• Bone broth
• Plain tea

Occasionally:

• Black coffee
• Unsweetened carbonated water
• Zero-calorie drinks

Never:

• Soda
• Fruit juice
• Lemonade

Herbs and Spices

Liberally:

• Salt (salt foods to taste)
• Pepper
• Thyme, oregano, paprika, and cayenne

Occasionally: 

• Ground ginger
• Garlic powder
• Onion powder

Never:

• Herbs and spices are generally okay to use in small amounts to add flavor to foods.

Supplements

Consider taking:

• Fiber
• Multivitamin

Optional: 

• MCT oil
• Exogenous ketones

References 1. Personalized Keto Meal Plan Builder
2.Ketogenic diet
3.Ketogenic diet: Is the ultimate low-carb diet good for you?