What to eat on a keto diet? New episode of the keto course

Do you want to learn how to do keto right, for weight loss, increased energy or some of the many potential health benefits?

Check out our brand new keto video course. We just made a third episode, where I guide you through exactly what to eat (and what not to eat) on a keto diet.

Here are parts 2 and 3, available with a free trial:

Keto course - how it works
Keto course - what to eat

Start your free trial to get instant access to this and hundreds of more low-carb TV videos. Plus Q&A with experts and our awesome keto meal-plan service.


For more (free) keto content mentioned in the course, check out our main keto guides, 250+ keto recipes and the 2-week get-started challenge.

A ketogenic diet for beginners
Ketogenic diet foods – what to eat
14-day keto diet plan


Popular keto recipes

Keto #11 - our most popular recipes

How about a week of eating our most popular dishes? Thanks to all who rate our recipes we’ve been able to put together this week’s keto meal plan. It has three meals per day and will keep you below 20 grams of carbs.

Full meal plan →


  1. Tammy Zetterberg
    I have been on the keto diet for almost 5 weeks.I check my urin every day with a Ketosis stick. It says I am very low ketosis. I have not lost a pound. I feel great but I look the same :) I need to lose 30 pounds. I am 55 years old.HELP
  2. Anne
    Hi Tammy, I am the author of a specific Diet Doctor article on this exact issue. See: https://www.dietdoctor.com/top-tips-lose-weight-low-carb-women-40;
    This is a very common issue for women our age. It definitely can take longer. It seems that women who may have dieted often throughout their adult life can have even more issues, taking longer to reset their metabolism perhaps.
    If you feel great, keep with it. If you read down in the comments of that post, Samantha eventually lost 17 lbs but it took more than a year. I have had other women tell me the same thing. Nothing for months and then it slowly started coming off. Follow the tips and see how you do. Go for feeling good, get cravings etc under control, don't weigh obsessively, try intermittent fasting. To get higher ketone readings you can cut back on protein and add more fat -- but note that Dr. Ted Naiman advises that once you are fat adapted cut back on fat you eat in order to burn body fat. Good luck. Anne Mullens
  3. Sabina
    I am 60 and exact same experience (after 20 yrs of weight gain). After 6 weeks of strict keto finally I lost 6 kg in a week and about 500gm/wk in the month since. Consistent energy and mental clarity have been the best benefits *and dropped insulin levels!
  4. Susan k
    hi...if it been 5 weeks....from experience...First do you really have Fat weight to lose?? second....Start fresh...make sure you are eating plenty of fat and portion is plenty. Alot of people... THEY lose faster if they cut FAT in the begining....or there is something your doing that need to be changed.
    Start fresh and review what you do...Avoid Diet soda!! and check your meds...And don't weigh your self very often...Muscles weighs more than fat...well it takes up less room...some times you shrink with no weight lose...The first time I did it I didnt really lose.I stopped for a couple weeks....reviewed...lost 19 pounds first month. It does work!!!!!!
  5. 1 comment removed
  6. Kazzy
    I have thyroid issues due to cutting calories too much over too long a time period. Is there a keto diet recommendation for a really sluggish thyroid?
    Reply: #16
  7. BEV
  8. marji
    is rice paper low in carbs
    Reply: #9
  9. russell
    Hi Marji,
    Nope. Rice paper isn't actually paper, it's rice. It's almost all carbs, very little (if any) fat and protein. It's a good example of the kind of "food" you should avoid entirely. It's ultra-processed. The grains are processed and then the processed grain is further processed.

    A keto-friendly and much healthier option is to use cabbage leaves as wrappers for your spring rolls. There's a great recipe right here on this site:


  10. Seun
    Can I start a weight loss wt vegetables first like cucumbers, cabbage.
  11. Elizabeth
    Can I eat vegetables to start keto like cucumbers, cabbage
  12. Kim
    Can I use cabbage on my keto diet
  13. Gentiann
    Yes, you can use cabbage. There is plenty of cabbage recipes on this site.
    Just do a search with the word "cabbage" or any other vegetable.
  14. Ida
    I have idiopathic intracranial hypertension where I am told I have to lose weight. The weight I am gaining is causing headaches and have been told to cut down on my sodium
    Can this still help me
  15. Soniya
    I have been on keto from 1 month, I have lost 5 kg, now my body has stop to responding, can you please suggest me what I have to eat to loose more weight. I want to loose 10 kgs more. Can I eat roasted peanuts.
  16. Carol Klink
    Did you get an answer about the thyroid sluggish issue. I have the same issue. Looking for some help with that. Good luck to us. Carol
    Reply: #17
  17. Kristin Parker Team Diet Doctor
    Keto and low carb in general can help with thyroid issues. There are no specific tweaks that need to be made. Weight loss may be slower but it should still happen!


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