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What to Eat and Avoid On a Keto Diet

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Unless you’ve been living off the grid for the past few years, you’ve probably heard a thing or two about the keto diet

Just a few swipes through social media reveal that keto is the latest low-carb lifestyle craze, with influencers and marketers making big claims about its benefits for weight loss, cognitive health, and overall health.

Whether you’re familiar with keto or brand new to the idea, there’s one question that matters most: What foods do I eat to get results? 

Let’s take a glance at the fundamentals of the keto diet and give you some of the best foods to incorporate into your new routine. 


When you commit to a keto diet, the main goal is to reduce your body’s reliance on starches and sugars (carbohydrates) and make fat the main energy source for muscles and organs.

This state is known as ketosis, and when you stay in ketosis for long enough, your body will shed excess fat stores as a result of improved metabolic function. 

The science behind this process is complex, and there have been entire books written on the subject, but the main point you need to know is that most of your calories should come from healthy fats rather than carbs.

Ideally, according to research, you’ll want your keto diet to consist of 75% fat, 20% protein, and 5% carbs to get the best results. Fasting can jumpstart this process, and in general, you’ll want to keep your meals spaced far apart to stay in ketosis.

Other macronutrient ratios can be calculated based on your body composition and fitness goals, but this is the general outline for keto newcomers.

Aiming to pack on some muscle? Boost protein. Want to lose fat? Keep the carbs to a minimum. At the end of the day, ketosis is the goal, and this energy source will help your body transform over time. 


Since our standard American diets are heavy on starches, sugars, and processed carbs (think bread, pizza, pasta, and soda), a low-carbohydrate diet like keto is a major challenge for a lot of people, especially folks who have subsisted on “normal” foods for years. 

Luckily, the keto diet is not about restricting calories, but rather changing the kinds of calories you consume so your body will metabolize ketones. You can eat until you’re satisfied, but they have to be the right foods

Meat and eggs should be your go-to picks when starting on the keto diet since they are high in fat and protein, with little-to-no carbs per serving. Load up your fridge with beef, eggs, chicken, and fish, and learn some quick keto recipes to make food on the fly.

Don’t be afraid of meat with a higher fat content like steaks and chicken thighs since increased fat consumption will help keep you full for longer periods of time and reduce cravings. Lean meats get the green light, but be sure to load them up with healthy fats.

Add in the Veggies

As far as veggies go, you’ll want to pick produce with low levels of starch, so avoid the potatoes and beans and opt for things like avocados, leafy greens, and spinach. These ingredients will add color to your plate and make sure your body gets the proper amount of daily fiber.

When it comes to cooking fat, try to keep things as natural as possible. Avoid the canola and peanut oil if you can. Olive oil and coconut oil will be your main sources of fat, so use them generously when sauteing or roasting meat and veggies. Grass-fed butter is also a keto favorite and will give some much-needed depth to your dishes.

Remember, flavor is your best friend when braving the keto diet, so go all-in with spices and herbs with every meal. They are calorie-free, for the most part, and give you a ton of healthy micronutrients while boosting your metabolism into high gear. 


Now that you have the basic keto food list, it’s time to get started. Map out your diet plan a week in advance so that you have everything you need to stay on track. Just be prepared for a challenge.

According to anecdotal experiences from across the web, the keto diet is fun for the first few days, but things get tougher as the weeks progress and cravings kick in. It doesn’t take long for our bodies to desire a quick hit of sugar or simple starches from a candy bar or pizza slice.

You’ll need to find ways to treat yourself when the “keto flu” comes around, and you start to experience the urge to pull into the drive-thru for a burger or taco.

Caviar, and most fish roes for that matter, are going to be your secret weapon when conquering the keto lifestyle and will help you get through those tough stretches of discomfort with a luxurious treat. 

On average, a serving of fish roe contains 4 grams of protein, 3 grams of fat, and less than 1 gram of carbs, making it an ideal snack for keto dieters. 

Fish eggs like caviar or salmon roe also provide vitamins and minerals, such as: 

  • Vitamin B12
  • Vitamin D
  • Omega-3 fatty acids
  • Potassium
  • Selenium 

Not only is fish roe a whole food with the perfect ratio of protein, fat, and carbs for keto, it provides an indulgent escape from the daily diet, which can seem repetitive week after week.

Since fish roe comes in so many different varieties, you’ll need to try them all to see which ones taste and feel good to you. Start with a simple salmon or trout roe and work your way up to the top-shelf Osetra and Kaluga caviar varieties.


Ask anyone who has seen success from the keto lifestyle, and they’ll hit you with a lot of advice. Some people swear by flavored electrolytes powders, while others say that bulletproof coffee brought them back from the brink. 

These little tools and tricks can help, but what matters most is finding foods you actually enjoy eating, and that make you feel good. Real, nutritious food is always better than a powdered supplement or stimulant that suppresses appetite since you actually feel true satisfaction.

In those moments of weakness, a hearty spoonful of quality caviar can be a savior, offering a cold, fresh flavor unlike anything else in the world. There are plenty of ways to enjoy caviar without dairy, like cream cheese or mayonnaise, so you can maintain your keto diet while indulging in food that tastes great. 

A Delicious Dish

You can eat roe on its own and enjoy each individual pearl, or you can use it as an ingredient in some classic keto recipes like omelets, hard-boiled mushroom, and egg bites, avocado slices, or steak tartare.

Of course, roe also pairs wonderfully with other types of seafood. While rice-filled sushi rolls aren't always the best keto side dish, you can always enjoy it with shrimp, tuna, or crab sashimi. 

If you can find a good keto bread (they do exist), you can make those classic caviar toast points that provide some much-needed crunch and chew to your breakfast or lunch. Other than that, replace crackers or chips with sliced cucumber or cherry tomato halves as tasty caviar dip devices.

Don’t forget about dessert, which you can enjoy with a piece of dark chocolate or a glass of red wine, both of which are considered keto-friendly. Add some caviar to the mix, and you have a blissful reward after a long week. 

Mastering the keto diet requires some creativity, so get in touch with your inner chef and invent something completely new! Caviar makes any meal a special occasion, so use it as a motivator to meet your goals. 

Living the Lifestyle

The keto lifestyle can be completely transformative if you take the rules seriously and commit for the long term. While it can be challenging at times, having a few tins of quality caviar or fish roe can be a highly valuable asset to get through those tough days.

If you are brand new to keto or just need to mix up your routine with fresh ingredients, consider storing some caviar in your fridge to help keep your eyes on the prize. 


Keto Diet Basics: The Basic Rules of a Keto Diet | Chomps

The Ketogenic Diet: A Detailed Beginner's Guide to Keto | Healthline

A Ketogenic Diet for Beginners: The #1 Keto Guide | Diet Doctor

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