What You Can and Can’t Eat on the Keto Diet

Keto Spotlight: English Muffins & Pizza Crust

If you’re on the keto diet (or have ever tried it), you know how hard it is to find breads and baked goods that meet the strict low-carb requirements. To count as keto, a food has to be grain-free and use simple ingredients and be low in carbs—and preferably not taste like cardboard.

So we thought you might be excited to know that we cracked the code with Mikey’s Keto English Muffins and Keto Pizza Crust. They’re both made with simple, recognizable ingredients like almond flour, coconut flour and eggs for an easy, low-carb treat.

New to keto? Read on for more info on what else you can eat on the low-carb diet!

Related: Keto Sloppy Joes

What is keto?
The ketogenic diet (keto for short) is a high-fat, low-carb diet. By slashing your carbohydrate intake and replacing it with fat, you can send your body into a metabolic state called ketosis. When that happens, your body begins burning fat for energy, which often leads to weight loss.

There are no foods that are “banned” when you’re on the keto diet. Instead, you need to stick to an eating plan that minimizes carbs and increases healthy fats.

That generally means you need to get:

  • • 60 - 75% of your calories from fat
  • • 15 - 30% of your calories from protein
  • • 5 - 10% of your calories from carbs

That translates to eating no more than 50 grams of carbs a day (and for people who follow stricter versions of the keto diet, no more than 20 grams).

Related: Keto Grilled Salmon Sandwiches with Fresh Dill Mayo

Why follow a keto diet?
Many people who follow the keto diet are looking to lose weight. Others try keto because they want to eliminate refined grains, sugar and carbohydrates from their diets.

What foods should you eat on a keto diet?
The keto diet is based on eating lots of healthy fats and protein, so plan your meals around meat, fish, eggs, nuts and low-carb vegetables. When you’re looking for a quick meal, go for keto-approved prepared foods like Mikey’s Keto English Muffins and Keto Pizza Crust.

  • • Meat: bacon, beef, pork, chicken, turkey
  • • Fatty fish: salmon, tuna, trout, sardines
  • • Lower-carb veggies: leafy greens (spinach, kale, chard, collards), sprouts, zucchini, cucumber, peppers, onion
  • • Lower-carb fruits: Avocado, blackberries, strawberries, cranberries, blueberries, raspberries
  • • Eggs: especially pastured eggs
  • • Dairy: butter, ghee, heavy cream, unprocessed cheese (mozzarella, cheddar, goat, blue)
  • • Nuts and seeds: Almonds, pecans, walnuts, hazelnuts, chia seeds, flaxseeds
  • • Healthy oils: Avocado oil, extra virgin olive oil, coconut oil
  • • Prepared foods: Mikey’s Keto English Muffins, Mikey’s Keto Pizza Crust, rotisserie chicken, cheese sticks, canned fish, bagged salad

Related: Keto Turkey BLT with Homemade Aioli

What foods should you avoid on a keto diet?
The foods that are a no-go for keto fall into three main categories: high-carb, sugary and processed. Stay away from grains, starches, junk food, and fruits (besides those listed above), and you’ll be golden.

  • • Grains: rice, bread, pasta, cereal, corn, oatmeal
  • • Most fruit: melons, apples, bananas, grapes, oranges
  • • Beans and legumes: lentils, peas, black beans, kidney beans, chickpeas
  • • Root vegetables: sweet potatoes, potatoes, parsnips, carrots
  • • Low-fat and sugar-free diet food: low-fat dairy products, low-fat dressings, sugar-free candy
  • • Anything sugary: soda, juice, alcohol, ice cream, candy, pudding, Jell-O, cake
  • • Junk food: chips, pretzels, crackers