Cooking with Keto

The Best Foods and Supplements for the Keto Diet

Low-carbohydrate diets and ketogenic diets or “keto” seem to be all the rage for some lifetime optimizers looking to improve their health at every age. In fact, there is good evidence that ketogenic diets have a range of benefits that include supporting weight loss maintenance, curbing appetite, and improving metabolic risk factors.

 Metabolic Switch


What is the keto diet?

The ketogenic diet is a very low-carb, moderate- protein, high-fat diet that requires you to drastically reduce the amount of carbohydrates you eat and increase the amount of healthy fats in your diet.


Why should you supplement on the keto diet?

What you eat on the keto diet is extremely important, but supplementing with certain vitamins, minerals, and functional foods can also be helpful for a successful diet. Below is a list of healthy whole foods and supplements that are mainstays on the ketogenic diet.


The best keto-friendly foods

There are endless sources of tasty foods that can be included in the keto diet. Successful keto dieters rely on a foundation of the following foods that are both “keto-friendly” and full of tasty nutrition:

→ Non-starchy vegetables such as leafy greens, cruciferous, green beans, asparagus, tomatoes

→ Low-sugar fruit: avocados and berries

→ Nuts, seeds, and nut butters 

→ Oils and fats: coconut, olive, avocado oils whole eggs, tofu 

→ Unprocessed meats including chicken, turkey, fish, beef, pork, venison, bison, and organ meats 

→ Full-fat dairy including cheese, unsweetened yogurt, cream, butter 

→ Beverages: water, coffee (black or with cream), tea, seltzer, low-sugar alcoholic beverages, diet soda, other sugar-free beverages

→ Spices and sugar-free condiments and dressings


The best keto-friendly supplements

In addition to a base of whole plant-based foods and healthy protein sources, there are several supplements and functional foods that can be added to the keto diet. Food first is a great approach, but several supplements may be worth considering. Before adding supplements to your diet, it’s a good idea to consult with your health care professional.



Sodium, potassium, and magnesium are all necessary for our body to function properly and may be lower in individuals on the keto diet who limit foods like fruits and avoid grains that are high in these minerals. An electrolyte drink mix is a great way to supplement these minerals in the diet.



Some ketogenic diets that limit fruits and avoid whole grains may not contain enough of these vitamins. A daily multivitamin supplement can help ensure you meet your daily needs.



MCTs and MCT oil are high in fats and can be added to coffee, shakes, and smoothies as an additional fat source on the ketogenic diet.


    Your keto journey begins here

    Now that you’re armed with information, it’s time to get started. If you’re looking for more information, dive into our articles on getting started with keto or learn the basics of the ketogenic diet.