A ketogenic, or keto, diet focuses on healthy fats and proteins and low amounts of carbohydrates. Some people say that finding suitable foods can be challenging.

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The strict macronutrient ratios of the keto diet can make it difficult to know which foods are suitable. Understanding how specific foods can fit into the diet may make it easier to follow.

Below, we describe the keto diet and how it could benefit or harm health. Then, we look at some products that a person might try.

The keto diet is one example of a diet that has high amounts of fat, adequate amounts of protein, and low amounts of carbs.

The aim of the keto diet is to put the body into a state of ketosis. When this happens, the body stops using carbs and sugar for energy and starts breaking down fat to use for energy instead. This may lead to weight loss.

To achieve ketosis, a person needs to dramatically reduce their carb intake while supplying the body with healthful fats to use as fuel.

Due to the increasing popularity of the diet, there are now many keto products on the market. For a product to be keto friendly, it should be very low in net carbs.

Below, we describe eight keto-friendly products that a person may wish to incorporate into their diet.

Please note that the writer of this article has not tried these products. All information is purely research-based and was correct at the time of publishing.

Best keto protein powder

Protein powders may help increase feelings of fullness and reduce the desire to snack on carbs.

Whey protein supplements are typically “concentrates” or “isolates,” and isolates generally have the highest percentage of pure protein and the lowest number of carbs per serving.

Each serving is 25 grams (g), and the company provides this nutritional information:

Calories90
Total fatless than 0.5 g
Cholesterol15 milligrams (mg)
Sodium25 mg
Total carbohydrate1 g
Protein22 g

A 2.2-pound pouch of My Protein Impact Whey Isolate Protein Powder is available to buy online for around $60.

Best keto-suitable mayo

Healthy oils and fats are staples of the keto diet.

Primal Kitchen Mayo contains avocado oil and organic, cage-free eggs. It is also free from added sugars and artificial ingredients. According to the manufacturers, it is suitable for both keto and paleo diets.

The company provides this nutritional information for a serving size of 15 g or 1 tablespoon:

Calories100
Total fat12 g
Cholesterol15 mg
Sodium125 mg
Total carbohydrate0 g
Protein0 g

A 335-milliliter jar of Primal Kitchen Mayo With Avocado Oil is available to purchase online for around $7.

Best keto snack

These cheddar bars may taste like carb-heavy cheese-based snacks.

They contain only aged cheddar, making them keto friendly, low in carbs, and rich in protein.

The serving suggestion is two bars, or 22 g, and the company provides this nutritional information:

Calories150
Total fat12 g
Cholesterol30 mg
Sodium300 mg
Total carbohydrateless than 1 g
Protein8 g

A 12-pack of Just The Cheese bars is available to purchase online for around $25.

Best high-fiber tortilla

Many keto-friendly tortillas are available.

These, from Mama Lupe’s, are a high fiber, low carb alternative that people following a keto diet can enjoy.

The company provides this nutritional information for a serving of 1 tortilla:

Calories60
Total fat3 g
Cholesterol0 mg
Sodium260 mg
Total carbohydrate7 g
Protein5 g

A two-pack of Mama Lupe’s Low Carb Tortillas is available for purchase online for around $10.

Best konjac plant noodles

The manufacturers use the konjac plant to make these ziti-style noodles, which a person might use in a number of Italian dishes.

The serving suggestion is 85 g, and the company provides this nutritional information:

Calories5
Total fat0 g
Cholesterol0 mg
Sodium0 mg
Total carbohydrate3 g
Protein0 g

One 200-g pack of Miracle Noodle Ziti is available for purchase online for around $40.

Best vegan-friendly linguine

Palmini uses hearts of palm to make its low carb noodles, which may be a good pasta substitute.

The noodles come in familiar shapes, such as linguini and lasagna. The manufacturers note that their product is bisphenol A-free, not genetically modified, and vegan.

A 227 g can contains 3 servings and has the following nutritional information:

Calories20
Total fat0 g
Cholesterol0 mg
Sodium60 mg
Total carbohydrate4 g
Protein1 g

OA Food Palmini Linguine is available for purchase online for around $4.

Best keto-friendly soda

A keto soda might ease cravings for sweets, and these zero-calorie options contain no sugars or artificial ingredients.

They come in a wide variety of flavors, including Cola, Ginger Root Beer, Cream Soda, Ginger Ale, Grape, Black Cherry, Lemon Lime Twist, Orange, and Grapefruit Citrus.

The company offers the following nutritional information for a 355-ml can of the cola-flavored drink:

Calories0
Total fat0
Cholesterol0
Sodium20 mg
Total carbohydrate4 g
Protein0

A 24-pack of different Zevia Sodas is available for purchase online for around $25.

Best protein cookie

The manufacturer states that each of these keto-friendly protein cookies provides nine amino acids.

These individually wrapped cookies might be a convenient snack on the go, and flavors include Chocolate Chip, Double Chocolate Chip, Peanut Butter, Peanut Butter Chocolate Chip, and Snickerdoodle.

A serving of one chocolate chip cookie that weighs 59 g has the following nutritional information:

Calories250
Total fat17 g
Cholesterol30 mg
Sodium210 mg
Total carbohydrate19 g
Protein15 g

A box of 12 Quest Nutrition Chocolate Chip Cookies is available to purchase online for around $15.

If a person is aiming for weight loss, a keto diet may be more effective than other diets in the short-term. A 2020 review found that keto diets were more effective at reducing body weight in people with overweight or obesity than low fat diets, for example.

These effects may also be more pronounced in people with metabolic conditions such as type 2 diabetes. A 2016 study found that in the short term, keto diets were most effective at reducing weight and improving blood sugar control in people with type 2 diabetes than simply restricting calories.

Also, the Epilepsy Foundation suggests that ketosis may reduce seizures in people with epilepsy. A 2019 review supports this finding, but more research into the effectiveness is necessary.

A person’s diet may play a role in other neurological conditions, though it is unclear to what degree. One 2020 review found that dietary changes may help control elements of these health conditions, to some extent:

The effects may result from dietary interventions reducing markers of oxidative damage and inflammation in the brain. However, confirming that dietary changes can help, especially in the long term, requires more research.

The keto diet may not be right for everyone. Negative effects are common, especially when a person is starting out.

As their body adjusts to the low carb state, a person may experience symptoms known collectively as the keto flu.

These symptoms typically include:

These symptoms tend to fade as the body becomes accustomed to ketosis.

Other negative effects are possible and may include:

Ketosis may also alter the effectiveness of some medications. Following a keto diet may also pose other risks to people with underlying health conditions.

Anyone considering the keto diet should speak with a doctor or registered dietitian first.

Keto products are often low carb alternatives to common comfort foods, staples, and snacks.

Though the keto diet may aid weight loss efforts and have health benefits for some people, it is not for everyone, and negative effects are common. Speak with a doctor or registered dietitian before making any dramatic dietary changes.