12 Foods That Keep You in Ketosis!

If you’re trying to stay in ketosis, you probably already know it’s not just about cutting carbs. It’s also about eating the right kinds of fats and whole foods that support ketone production and metabolic health.

Today, I’m sharing 12 foods that naturally support ketosis, help you feel energized, and keep you burning fat instead of sugar.

I’m Kait, a nutritionist who specializes in insulin resistance and blood sugar. I’ve helped hundreds of people use a low-carb or ketogenic approach to reverse insulin resistance, lose stubborn fat, and feel like themselves again.

If your goal is deep, sustainable ketosis—without tracking every gram—these are the foods you want in your kitchen.

Why Ketosis Matters

Getting into ketosis is one thing. Staying there is what actually delivers the benefits: fat loss, fewer cravings, stable energy, mental clarity, and better blood sugar and insulin levels.

The issue? A lot of people eat "keto" foods that still spike blood sugar or contain hidden carbs. Others forget that some fats are much more ketogenic than others.

The 12 foods below are not only low in carbs—they also contain nutrients and fats that support ketone production and enhance fat metabolism.

1. MCT Oil

MCT stands for medium-chain triglycerides, and they’re one of the most ketogenic fats you can consume. MCTs are rapidly converted into ketones by the liver and don’t require bile for digestion, making them easy on the body. Look for MCT oils with C8 and C10 chains for the most effective ketone boost.

How to use it:

• Add to coffee, smoothies, or salad dressings

• Take a spoonful in the morning for quick energy

2. Eggs

Eggs are a keto staple. With just 1 gram of carbs per egg, they’re loaded with protein, fat, choline, B12, and fat-soluble vitamins. Scramble them, boil them, fry them in butter, or bake them into a frittata—just don’t skip the yolks.

3. Grass-Fed Butter

Butter is high in saturated fat and contains butyrate and CLA—both of which support fat metabolism and gut health. Grass-fed butter also has more omega-3s and vitamins A, D, E, and K2.

4. Coconut Oil

Coconut oil is rich in MCTs and supports ketone production, blood sugar stability, and gut health. Use it for high-heat cooking, baking, or in fat bombs.

5. Avocado

One whole avocado has just 2 net carbs and is packed with fiber, potassium, magnesium, and monounsaturated fats. It supports electrolyte balance and reduces cravings.

Ways to eat it:

• Add to salads

• Pair with eggs

• Make guacamole

6. Beef (especially grass-fed)

Beef is zero-carb and rich in complete protein, healthy fats, iron, zinc, and stearic acid—a fatty acid linked to improved fat metabolism. Choose fatty cuts like ribeye, short ribs, or ground beef.

7. Cacao Butter

The fat from chocolate, cacao butter contains stearic acid, supports ketone production, and reduces inflammation. It’s a great base for fat bombs or keto-friendly desserts.

8. Macadamia Nuts

One of the lowest-carb and highest-fat nuts, macadamias are rich in monounsaturated fats and have just 1g net carb per ounce. They’re perfect for snacking without blood sugar spikes.

9. Heavy Cream

Real, full-fat heavy cream has zero carbs and is rich in saturated fat. Add it to coffee, sauces, or even whip it with a touch of stevia for a keto-friendly treat.

10. Sardines

Sardines are underrated. They’re packed with protein, omega-3 fats, calcium, vitamin D, and CoQ10—and they have zero carbs. Keep a few tins on hand for a quick keto meal.

11. Pork Belly or Bacon (No Sugar)

Pork belly and bacon are high in fat and nearly carb-free. Just be sure to check labels and avoid added sugar or honey glazes. Look for clean ingredient lists.

12. Olives + Olive Oil

Olives are low in carbs and high in monounsaturated fats and polyphenols. Olive oil is great for drizzling over vegetables, mixing into dressings, or finishing cooked meals.

Conclusion

These foods are low in carbs, high in the right fats, and support fat burning over sugar burning. If you’re trying to stay in ketosis without obsessively tracking macros, build your meals around these ingredients.

Start by stocking your fridge with a few staples from this list, and you’ll make staying in ketosis easier, more satisfying, and much more sustainable.