Foods to Eat on the Keto Diet

 Eating high fat low carb foods is the principal of a Keto diet. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils.The ketogenic diet’s increasing popularity is largely due to its potential benefits for weight loss and blood sugar control (1Trusted Source, 2Trusted Source, 3).

 Eating high fat low carb foods is the principal of a Keto diet. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils.The ketogenic diet’s increasing popularity is largely due to its potential benefits for weight loss and blood sugar control (1Trusted Source, 2Trusted Source, 3).

Early evidence also suggests that this low carb, high fat diet may help treat certain cancers, Alzheimer’s disease, and other health conditions. Still, higher quality research is still needed to determine the keto diet’s long-term safety and effectiveness (1Trusted Source, 4Trusted Source, 5, 6Trusted Source, 7Trusted Source, 8Trusted Source).

 

The keto diet typically limits carbs to 20–50 grams per day.

While some people on keto count their total carb intake, others count net carbs. Net carbs refer to total carbs minus fiber. That’s because fiber is indigestible, so it can’t be broken down and absorbed by your body.

 

This diet may seem challenging, but it allows people following it to eat many nutritious foods.

Here are 20 healthy foods to eat on the keto Diet Health Line/Aya Brackett

1. Seafood

Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium (

However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range 

Additionally, salmon, sardines, mackerel, and other fatty fish are very high in omega fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity (Trusted Source).

Animals proteins

Frequent fish intake is linked to improved brain health and a decreased risk of disease (Trusted Source, Trusted Source).

 

The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week (Trusted Source).

2. Meat and poultry

Meat and poultry are considered staple foods on the keto diet.

Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet (Trusted Source, Trusted Source, 20).

One small study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low fat, high carb diet (Trusted Source).

 

It may be best to choose grass-fed meat, if possible, since it has more omega fats and conjugated linoleic acid (CLA) than meat from grain-fed animals (Trusted Source, 23)..

Eggs

Eggs are an extremely healthy protein source.

Because each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs can be ideal for keto (Trusted Source).

 

In addition, eggs have been shown to trigger hormones that increase feelings of fullness (25Trusted Source).

 

It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health (26Trusted Source).

Although egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease (27Trusted Source).

SUMMARY

Most animal proteins — such as eggs, beef, pork, poultry, and seafood — are low in carbs and appropriate for the keto diet.