Ketogenic Diet Fat Foods: 20 Top Foods to Eat on a Ketogenic Diet

19.09.202322.06.2023 by alexxlab

What are the top foods to eat on a ketogenic diet? Which foods are high in healthy fats and low in carbs for a keto diet?.

Содержание

Ketogenic Diet Fat Foods: The Top 20 Picks

Eating high-fat, low-carb foods is the foundation of a ketogenic diet. Keto diet followers can consume a variety of animal proteins, dairy, vegetables, plant-based foods, and healthy fats and oils. The growing popularity of the ketogenic diet is largely due to its potential benefits for weight loss and blood sugar control (1, 2, 3). Early research also suggests this low-carb, high-fat diet may help treat certain cancers, Alzheimer’s disease, and other health conditions, though more high-quality studies are still needed to determine its long-term safety and effectiveness (1, 4, 5, 6, 7, 8).

The keto diet typically limits carbs to 20-50 grams per day. Some people on keto count total carbs, while others count net carbs (total carbs minus fiber, since fiber is indigestible and can’t be absorbed). Though the diet may seem restrictive, it allows for the consumption of many nutritious foods. Here are 20 of the top healthy options to eat on a ketogenic diet.

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 (9). However, the carb content in shellfish varies by type – while shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these higher-carb shellfish on keto, but it’s important to carefully track the carbs (10, 11, 12, 13).

Fatty fish like salmon, sardines, mackerel, and others are also very high in omega-3 fatty acids. Higher omega-3 intake has been linked to lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity (14). Frequent fish consumption is also associated with improved brain health and a decreased disease risk (15, 16). The American Heart Association recommends adults get 8-10 ounces of seafood per week (17).

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, important minerals, and high-quality protein, which may help preserve muscle mass during a very low-carb diet (18, 19, 20). One small study in older women even found that a diet high in fatty meat led to 8% higher HDL (“good”) cholesterol compared to a low-fat, high-carb diet (21).

For the most nutritional benefits, it’s best to choose grass-fed meat when possible, as it contains more omega-3s and conjugated linoleic acid (CLA) than meat from grain-fed animals (22, 23).

3. Eggs

Eggs are an extremely healthy, keto-friendly protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein (24). Eggs have also been shown to promote feelings of fullness and satiety (25). It’s important to eat whole eggs, not just the whites, as the yolks contain important nutrients like lutein and zeaxanthin that protect eye health (26). Contrary to past beliefs, egg yolks do not appear to increase the risk of heart disease (27).

4. Cheese

With hundreds of varieties, most cheeses are very low in carbs and high in fat, making them an excellent fit for the keto diet. Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium (28). While cheese is high in saturated fat, research doesn’t show it increases heart disease risk (29, 30). Cheese also contains CLA, which has been linked to fat loss and improved body composition (31). Additionally, eating cheese regularly may help prevent age-related muscle loss (32).

5. Plain Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high-protein options for the keto diet. While they do contain some carbs, they can be consumed in moderation. Both yogurt and cottage cheese have been shown to promote feelings of fullness and reduce appetite (33, 34). They make great snacks on their own or can be combined with chopped nuts, cinnamon, or other spices for a quick keto-friendly treat.

6. Avocados

Avocados are a keto dieter’s dream. This creamy fruit is high in healthy monounsaturated fats, fiber, and various vitamins and minerals. Just 1 whole avocado contains only 12 grams of net carbs (35). Avocados are extremely versatile – they can be used in everything from salads and omelets to smoothies and desserts. Their healthy fats and fiber content also make them very filling (36, 37).

7. Nuts and Seeds

Nuts and seeds are low in carbs and high in healthy fats, making them an ideal keto snack or addition to meals. Some of the best options include almonds, walnuts, pecans, pumpkin seeds, chia seeds, and flaxseeds. These foods provide fiber, protein, and various vitamins and minerals (38, 39, 40, 41).

Just be mindful of portion sizes, as nuts and seeds are calorie-dense. A serving is typically 1-2 tablespoons of seeds or 1/4 cup of nuts.

8. Olive Oil and Other Healthy Fats

Healthy fats are the foundation of the ketogenic diet. Extra virgin olive oil is an excellent choice, as it’s high in monounsaturated fats and antioxidants (42, 43). Other keto-friendly fat sources include avocado oil, coconut oil, ghee, and lard.

These healthy fats provide energy, promote satiety, and have been linked to various health benefits (44, 45, 46, 47). Use them liberally in cooking, dressings, and sauces to boost the fat content of your meals.

9. Leafy Green Veggies

Leafy greens are a keto dieter’s best friend. They’re very low in carbs and high in fiber, vitamins, and minerals. Great options include kale, spinach, Swiss chard, arugula, and collard greens. These nutrient-dense veggies can be used in salads, soups, omelets, or eaten as a side dish.

Leafy greens are also very low in calories, so you can enjoy them in generous portions without worrying about going over your daily carb limit.

10. Berries

While most fruits are too high in carbs for the keto diet, berries can be enjoyed in moderation. Raspberries, blackberries, and blueberries are lower in sugar and higher in fiber compared to many other fruits. Just 1 cup (about 150 grams) of raspberries or blackberries contains only 6-7 grams of net carbs (48, 49).

Berries are also packed with antioxidants and other beneficial plant compounds. They make a great low-carb dessert or snack option on keto.

11. Cruciferous Veggies

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are incredibly keto-friendly. They’re low in carbs, high in fiber, and provide a wealth of health-promoting nutrients (50, 51).

Cruciferous veggies can be roasted, steamed, or riced to make low-carb “rice” or “potatoes” that fit perfectly into a ketogenic diet. Their fiber and nutrient content also make them very filling.

12. Zucchini and Other Low-Carb Veggies

In addition to leafy greens and cruciferous veggies, there are many other low-carb vegetable options for the keto diet. Some great choices include zucchini, eggplant, bell peppers, onions, mushrooms, and asparagus.

These veggies are incredibly versatile and can be used in a variety of keto-friendly dishes, from roasted veggie medleys to zucchini noodle pasta. Their fiber and water content also makes them very filling.

13. Nut Butters

Nut butters like peanut, almond, and cashew butter are packed with healthy fats and low in carbs, making them an excellent choice for the keto diet. Just be sure to opt for natural nut butters without added sugars.

Nut butters make a great addition to keto-friendly snacks and dishes. They can be enjoyed on their own, used in sauces and dressings, or added to baked goods or smoothies.

14. Olives and Olive Oil

Olives and extra virgin olive oil are two more keto superstars. Olives are low in carbs and high in healthy monounsaturated fats, while olive oil is an excellent source of these beneficial fats as well (42, 43).

Both olives and olive oil can be used liberally on the keto diet. Olives make a tasty snack or addition to salads, while olive oil is great for cooking, dressings, and sauces.

15. Coconut Oil and MCT Oil

Coconut oil and MCT (medium-chain triglyceride) oil are two keto-friendly fat sources that may offer unique benefits. Both are high in medium-chain triglycerides, a type of fat that may promote feelings of fullness and fat burning (52, 53).

Coconut oil and MCT oil can be used for cooking, added to beverages, or taken as supplements on the keto diet. Some research suggests they may help support ketosis and weight loss, though more studies are still needed (54, 55, 56).

16. Cacao Nibs and Dark Chocolate

For those with a sweet tooth, cacao nibs and dark chocolate can be enjoyed in moderation on the keto diet. Cacao nibs are raw, unsweetened chocolate that are very low in carbs. Dark chocolate that is 70% cacao or higher is also keto-friendly, as it’s high in fat and low in sugar (57, 58).

These cocoa-based treats provide antioxidants and may even offer some health benefits. Just be sure to watch your portions, as they are still high in calories.

17. Non-Starchy Veggies

In addition to leafy greens and cruciferous veggies, there are many other low-carb, non-starchy vegetable options that work well on the keto diet. Some examples include:

Zucchini
Eggplant
Bell peppers
Onions
Mushrooms
Asparagus
Broccoli
Cauliflower
Brussels sprouts

These veggies are very low in carbs and high in fiber, vitamins, and minerals. They can be enjoyed in a variety of keto-friendly dishes, from roasted veggie medleys to low-carb pasta substitutes.

18. Herbs and Spices

Herbs and spices are another great way to add flavor, variety, and health benefits to your keto diet. Many common herbs and spices are very low in carbs, such as garlic, ginger, turmeric, rosemary, and basil.

These flavorful ingredients can be used to season meats, fish, eggs, vegetables, and other keto-friendly foods. They also provide antioxidants and other beneficial plant compounds (59, 60).

19. Bone Broth

Bone broth is a nutrient-dense liquid that’s very keto-friendly. It’s made by simmering animal bones and connective tissue, which releases collagen, gelatin, and a variety of vitamins and minerals (61, 62).

Bone broth can be sipped on its own or used as a base for keto-friendly soups and stews. It provides hydration, gut-healing compounds, and may even support joint health (63, 64).

20. Shirataki Noodles

For those missing pasta on the keto diet, shirataki noodles are a game-changer. Made from the konjac yam, these noodles are virtually carb-free and calorie-free. They have a slightly chewy texture that mimics traditional pasta (65).

Shirataki noodles can be used in a variety of keto dishes, from “pasta” primavera to pad thai. They provide volume and texture without adding significant carbs or calories.

20 Top Foods to Eat on a Ketogenic 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 (1, 2, 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 (1, 4, 5, 6, 7, 8).

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.

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 (9).

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 (10, 11, 12, 13).

Additionally, salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity (14).

Frequent fish intake is linked to improved brain health and a decreased risk of disease (15, 16).

The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week (17).

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 (18, 19, 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 (21).

It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals (22, 23).

3. 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 (24).

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

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 (26).

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

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

4. Cheese

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.

Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium (28).

Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. In fact, some studies suggest that it may help protect against this condition (29, 30).

Cheese also contains CLA, which has been linked to fat loss and improvements in body composition (31).

In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.

A 12-week study in older adults found that those who ate 7 ounces (210 grams) of ricotta per day experienced less loss of muscle mass and muscle strength than those who didn’t eat this amount of cheese (32).

Here are some cheeses that are lower in carbs for a keto diet.

Keto cheese list

blue cheese
Brie
Camembert
cheddar
chevre
Colby jack
cottage cheese
cream cheese
feta
goat cheese
halloumi
Havarti
Limburger
Manchego
mascarpone
mozzarella
Muenster
Parmesan
pepper jack
provolone
Romano
string cheese
Swiss cheese

5. Plain Greek yogurt and cottage cheese

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto.

Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34).

Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.

6. Cream and half-and-half

Cream is composed of the fatty portion of fresh milk that’s separated out during milk processing. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk.

Both of these dairy products are very low in carbs and high in fat, making them ideal for keto (35, 36).

Like other fatty dairy products, butter and cream are rich in CLA, which may promote fat loss (31).

Despite this, it is best to enjoy cream and half-and-half in moderation.

The American Heart Association 2021 dietary guidance states that people should limit foods high in saturated fat. Replacing animal and dairy fat with plant-based sources of fat or polyunsaturated fats is linked with a lower risk of cardiovascular disease and stroke (37).

Some studies have suggested that high fat dairy products may not be so closely linked to heart disease. Others suggest that a moderate intake of high fat dairy may reduce your risk of heart attack and stroke. However, the evidence remains inconclusive (30, 38, 39).

This is an area that continues to be under debate and can depend on many factors, such as the level of processing food has gone through (37, 40).

Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.

7. Unsweetened plant-based milk

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk (41, 42, 43).

You should choose unsweetened versions. Sweetened options have too much sugar to be considered appropriate for keto.

Additionally, you should avoid oat milk, because even unsweetened oat milk is too high in carbs to be keto-friendly (44).

Summary
Several types of dairy and dairy alternatives are suitable for keto, including cheese, plain yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant milks.

8. Green leafy vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants (45).

In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron (45).

Greens add bulk to your meals without drastically increasing the carb count. Additionally, herbs such as oregano and rosemary add ample flavor with almost no carbs.

Here are some keto-friendly leafy greens:

Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

9. Peppers

Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking.

Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes.

Peppers are also a rich source of vitamin C. For instance, one bell pepper provides 107% of the daily value (DV) for vitamin C (46).

10. Summer squash

Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs.

In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.

You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.

11. High fat veggies

Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs (47, 48).

Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage (49).

Additionally, one study found that people who ate one avocado per day experienced improvements in heart health risk factors, including lower levels of LDL (bad) cholesterol (50).

12. Other nonstarchy vegetables

Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.

What’s more, low carb veggies make great substitutes for high carb foods.

For instance, you can easily turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies such as jicama and turnips make great substitutes for roasted potatoes or french fries.

Here are some other examples of keto-friendly vegetables.

Keto vegetable list

asparagus
broccoli
cabbage
cauliflower
mushrooms
cucumber
green beans
eggplant
tomatoes
spaghetti squash
jicama
radishes
turnips
Brussels sprouts
celery
okra

Veggies to avoid on keto

Keep in mind that not all vegetables are low in carbs. Some should be avoided on keto, including:

potatoes and sweet potatoes
onions (in large amounts)
certain winter squashes, such as acorn squash and butternut squash
corn
beets

Was this helpful?

Summary
You should eat plenty of nonstarchy vegetables — including leafy greens, summer squash, peppers, avocados, and olives — on keto.

Share on PinterestCavan Images/Getty Images

13. Nuts and seeds

Nuts and seeds are healthy, high in fat, and low in carbs.

Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases (51, 52).

Furthermore, nuts and seeds are high in fiber, which can help you feel full and naturally lower your calorie intake (53).

Although most nuts and seeds are low in net carbs, the amount varies widely by type. The lowest in carbs — and therefore the best for keto — are (54, 55, 56, 57, 58, 59):

almonds
macadamia nuts
pecans
walnuts
chia seeds
flaxseeds

14.

Berries

Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.

Berries, particularly raspberries and strawberries, are low in carbs and high in fiber. While blackberries and blueberries are lower in carbs than some other fruits, they may not fit into strict keto diets (60, 61, 62, 63).

These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease (64, 65).

15. Shirataki noodles

Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving because they’re mostly water (66).

These noodles are made from a viscous fiber called glucomannan, which offers many potential health benefits (67,68).

Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, which may aid in weight loss and diabetes management (67, 68, 69).

Shirataki noodles come in a variety of shapes, including rice, fettuccine, and linguine. You can swap them for regular noodles in almost all recipes.

16. Dark chocolate and cocoa powder

Dark chocolate and cocoa are delicious sources of antioxidants.

Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy (70, 71, 72).

Somewhat surprisingly, you can eat chocolate on keto. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids — preferably more — and eat it in moderation.

Summary
Other plant foods that are ideal for keto diets include berries, shirataki noodles, nuts, seeds, and dark chocolate.

17. Olive oil

Olive oil provides impressive benefits for your heart.

It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors (73, 74. )

In addition, extra-virgin olive oil is high in polyphenol antioxidants — plant compounds that further protect heart health by decreasing inflammation and improving artery function (75, 76).

As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and healthy mayonnaise.

Because olive oil isn’t as stable at high temperatures as saturated fats are, it’s best to use olive oil for low heat cooking or add it to dishes after they’ve been cooked.

Other excellent plant-based oils to try on keto are coconut oil and avocado oil.

18. Butter and ghee

Butter and ghee are good fats to include while on the keto diet. Butter contains only trace amounts of carbs, and ghee is totally carb-free (77, 78).

Ghee is clarified butter made by heating butter and removing the milk solids that rise to the top. It has a concentrated buttery taste and is commonly used in Indian cooking.

Like other types of full fat dairy, butter and ghee don’t appear to be as harmful to health as previously thought (30).

Summary
The best fats and oils for keto cooking and baking are olive oil, butter, and ghee. Avocado and coconut oils are good choices as well.

Share on PinterestCatherine Falls Commercial/Getty Images Catherine Falls Commercial/Getty Images

19. Unsweetened coffee and tea

Coffee and tea are healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood (79, 80, 81).

What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee intake have the lowest risk, though a cause and effect relationship has not yet been determined (82).

Adding heavy cream to coffee or tea is fine, but you’ll need to avoid “light” coffee and tea lattes while on keto since they’re typically made with nonfat milk and high carb flavorings.

20. Unsweetened sparkling water

If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.

These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners. For that reason, they have no calories or carbs (83).

However, some varieties are flavored naturally with small amounts of fruit juice, and these may contain carbs. Be sure to check the label, as extra carbs can add up quickly (84).

Summary
Unsweetened coffee, tea, and sparkling water are good beverages to drink while doing keto.

Is keto right for you?

The low carb, high fat keto diet remains quite popular, and many people find that they enjoy the diet and the results it provides. However, it may not be the right fit for everyone.

Keto is extremely restrictive compared with some other diets, which may cause stress for some people.

Additionally, the keto diet may cause side effects, especially when you’re getting started. Some possible side effects can include (85):

dizziness
fatigue
digestive changes
increased cholesterol levels

If keto isn’t a good fit, you may want to try other healthy eating patterns.

Was this helpful?

The keto diet may help with weight loss, blood sugar control, and other health goals. However, its low carb and high fat approach may seem overly restrictive, especially at first.

Nonetheless, this eating pattern accommodates a wide variety of nutritious, tasty, and versatile foods that let you stay within your daily carb range.

To reap all the health benefits of the keto diet, it’s best to eat a wide variety of these foods.

Just one thing

Try this today: The importance of tracking your carb count — especially when you first start keto — can’t be overstated.

Because it can be hard to estimate the carb count of many foods on your own, a number of keto apps are available to help you learn more about the carb content of the foods you eat most often.

Was this helpful?

20 Top Foods to Eat on a Ketogenic 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 (1, 2, 3).

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

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.

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 (9).

Frequent fish intake is linked to improved brain health and a decreased risk of disease (15, 16).

The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week (17).

2. Meat and poultry

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

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 (21).

It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals (22, 23).

3. 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 (24).

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

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

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

4. Cheese

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.

Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium (28).

Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. In fact, some studies suggest that it may help protect against this condition (29, 30).

Cheese also contains CLA, which has been linked to fat loss and improvements in body composition (31).

In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.

Here are some cheeses that are lower in carbs for a keto diet.

Keto cheese list

blue cheese
Brie
Camembert
cheddar
chevre
Colby jack
cottage cheese
cream cheese
feta
goat cheese
halloumi
Havarti
Limburger
Manchego
mascarpone
mozzarella
Muenster
Parmesan
pepper jack
provolone
Romano
string cheese
Swiss cheese

5. Plain Greek yogurt and cottage cheese

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto.

Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34).

Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.

6. Cream and half-and-half

Cream is composed of the fatty portion of fresh milk that’s separated out during milk processing. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk.

Both of these dairy products are very low in carbs and high in fat, making them ideal for keto (35, 36).

Like other fatty dairy products, butter and cream are rich in CLA, which may promote fat loss (31).

Despite this, it is best to enjoy cream and half-and-half in moderation.

This is an area that continues to be under debate and can depend on many factors, such as the level of processing food has gone through (37, 40).

Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.

7. Unsweetened plant-based milk

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk (41, 42, 43).

You should choose unsweetened versions. Sweetened options have too much sugar to be considered appropriate for keto.

Additionally, you should avoid oat milk, because even unsweetened oat milk is too high in carbs to be keto-friendly (44).

Summary
Several types of dairy and dairy alternatives are suitable for keto, including cheese, plain yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant milks.

8. Green leafy vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants (45).

In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron (45).

Greens add bulk to your meals without drastically increasing the carb count. Additionally, herbs such as oregano and rosemary add ample flavor with almost no carbs.

Here are some keto-friendly leafy greens:

Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

9. Peppers

Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking.

Peppers are also a rich source of vitamin C. For instance, one bell pepper provides 107% of the daily value (DV) for vitamin C (46).

10. Summer squash

Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs.

In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.

11. High fat veggies

Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs (47, 48).

Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage (49).

Additionally, one study found that people who ate one avocado per day experienced improvements in heart health risk factors, including lower levels of LDL (bad) cholesterol (50).

12. Other nonstarchy vegetables

Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.

What’s more, low carb veggies make great substitutes for high carb foods.

Here are some other examples of keto-friendly vegetables.

Keto vegetable list

asparagus
broccoli
cabbage
cauliflower
mushrooms
cucumber
green beans
eggplant
tomatoes
spaghetti squash
jicama
radishes
turnips
Brussels sprouts
celery
okra

Veggies to avoid on keto

Keep in mind that not all vegetables are low in carbs. Some should be avoided on keto, including:

potatoes and sweet potatoes
onions (in large amounts)
certain winter squashes, such as acorn squash and butternut squash
corn
beets

Was this helpful?

Summary
You should eat plenty of nonstarchy vegetables — including leafy greens, summer squash, peppers, avocados, and olives — on keto.

Share on PinterestCavan Images/Getty Images

13. Nuts and seeds

Nuts and seeds are healthy, high in fat, and low in carbs.

Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases (51, 52).

Furthermore, nuts and seeds are high in fiber, which can help you feel full and naturally lower your calorie intake (53).

Although most nuts and seeds are low in net carbs, the amount varies widely by type. The lowest in carbs — and therefore the best for keto — are (54, 55, 56, 57, 58, 59):

almonds
macadamia nuts
pecans
walnuts
chia seeds
flaxseeds

14. Berries

Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.

These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease (64, 65).

15. Shirataki noodles

Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving because they’re mostly water (66).

These noodles are made from a viscous fiber called glucomannan, which offers many potential health benefits (67,68).

Shirataki noodles come in a variety of shapes, including rice, fettuccine, and linguine. You can swap them for regular noodles in almost all recipes.

16. Dark chocolate and cocoa powder

Dark chocolate and cocoa are delicious sources of antioxidants.

Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy (70, 71, 72).

Somewhat surprisingly, you can eat chocolate on keto. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids — preferably more — and eat it in moderation.

Summary
Other plant foods that are ideal for keto diets include berries, shirataki noodles, nuts, seeds, and dark chocolate.

17. Olive oil

Olive oil provides impressive benefits for your heart.

It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors (73, 74.)

In addition, extra-virgin olive oil is high in polyphenol antioxidants — plant compounds that further protect heart health by decreasing inflammation and improving artery function (75, 76).

As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and healthy mayonnaise.

Because olive oil isn’t as stable at high temperatures as saturated fats are, it’s best to use olive oil for low heat cooking or add it to dishes after they’ve been cooked.

Other excellent plant-based oils to try on keto are coconut oil and avocado oil.

18. Butter and ghee

Butter and ghee are good fats to include while on the keto diet. Butter contains only trace amounts of carbs, and ghee is totally carb-free (77, 78).

Ghee is clarified butter made by heating butter and removing the milk solids that rise to the top. It has a concentrated buttery taste and is commonly used in Indian cooking.

Like other types of full fat dairy, butter and ghee don’t appear to be as harmful to health as previously thought (30).

Summary
The best fats and oils for keto cooking and baking are olive oil, butter, and ghee. Avocado and coconut oils are good choices as well.

Share on PinterestCatherine Falls Commercial/Getty Images Catherine Falls Commercial/Getty Images

19. Unsweetened coffee and tea

Coffee and tea are healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood (79, 80, 81).

Adding heavy cream to coffee or tea is fine, but you’ll need to avoid “light” coffee and tea lattes while on keto since they’re typically made with nonfat milk and high carb flavorings.

20. Unsweetened sparkling water

If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.

These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners. For that reason, they have no calories or carbs (83).

However, some varieties are flavored naturally with small amounts of fruit juice, and these may contain carbs. Be sure to check the label, as extra carbs can add up quickly (84).

Summary
Unsweetened coffee, tea, and sparkling water are good beverages to drink while doing keto.

Is keto right for you?

The low carb, high fat keto diet remains quite popular, and many people find that they enjoy the diet and the results it provides. However, it may not be the right fit for everyone.

Keto is extremely restrictive compared with some other diets, which may cause stress for some people.

Additionally, the keto diet may cause side effects, especially when you’re getting started. Some possible side effects can include (85):

dizziness
fatigue
digestive changes
increased cholesterol levels

If keto isn’t a good fit, you may want to try other healthy eating patterns.

Was this helpful?

The keto diet may help with weight loss, blood sugar control, and other health goals. However, its low carb and high fat approach may seem overly restrictive, especially at first.

Nonetheless, this eating pattern accommodates a wide variety of nutritious, tasty, and versatile foods that let you stay within your daily carb range.

To reap all the health benefits of the keto diet, it’s best to eat a wide variety of these foods.

Just one thing

Try this today: The importance of tracking your carb count — especially when you first start keto — can’t be overstated.

Because it can be hard to estimate the carb count of many foods on your own, a number of keto apps are available to help you learn more about the carb content of the foods you eat most often.

Was this helpful?

If you want to lose weight – eat fat: the pros and cons of the keto diet

Eat a lot of fatty foods, reduce carbohydrates to a minimum and … lose weight. With such introductions, it is no surprise that the so-called keto diet is on the wave of popularity today. But nutritionists do not consider such a diet to be universal and recommend it not for weight loss, but for recovery.

Tags:

Health

weight loss

Nutrition

Diseases

diets

Getty Images

Want to know the whole truth about the ketogenic diet? Wikipedia to help you. And there is a footnote stating that this food was recommended for all those suffering from epilepsy. By the way, the result of this diet is really fantastic – in 60% of epileptics the disease went into remission … But let’s see how this diet suits everyone else.

Mikhail Gavrilov, psychotherapist, PhD, author of a patented method for correcting eating behavior and weight loss, member of the Institute of Functional Medicine (IFM, USA)

The essence of the keto diet

Our body is designed in such a way that it receives the main energy for its work from carbohydrates – glucose. But this is a “dirty fuel”, when it is “burned” a lot of free radicals are released, which attack the cells, damaging them. Another, alternative way of obtaining energy is the breakdown of fats, or rather the so-called ketone bodies. This is a cleaner option, as a result of which fewer free radicals are released, which means cells are less injured. Ketones begin to be used only in case of a decrease in blood glucose. Therefore, in order to start such an energy exchange, the amount of carbohydrates in the diet is reduced to a minimum, and the amount of healthy fats is raised to a maximum.

ADVERTISING – CONTINUED BELOW

Features of the diet

Let’s face it, the diet is very “confused”. Moreover, in order to achieve a result, you must strictly follow all the instructions. At the stage of entering the keto diet, the diet should be about 80% healthy fats, 10% protein and 10% carbohydrates.

Healthy fats: nuts, seeds, olive and avocado oils, ghee, coconut fat, cream, avocados, small fish, organic lard (raised without hormones and antibiotics).
Carbohydrates: greens and leafy vegetables, cucumbers, zucchini, berries growing on bushes: raspberries, blueberries, gooseberries, currants in small quantities.
Proteins: nuts, seeds, fish.

As you can see, the list of products allowed for consumption is not too wide. Yes, and with the transition to this type of food, a lot of difficulties are associated. For the first week, those on this diet are worried about the so-called ketosis flu. The temperature may rise, there may be a feeling of chills or heat. At this time, you need to drink more water, vitamins and be under constant medical supervision to control the transition period. By the way, at first, you still need to constantly (3-5 times a day) measure the level of ketones and glucose in the blood (there are special test strips for this) in order to adjust the diet.

Who is the keto diet for? , some autoimmune diseases. For the most part, these ailments bother older people, so be sure to tell your mom or grandmother about the ketogenic diet. And such a diet can be recommended for cancer patients. A well-known fact: cancer cells can only feed on glucose and nothing else. Almost completely excluding carbohydrates from the diet, they are put on a strict diet. The result is obvious: the tumor is getting weaker, the person is getting healthier.

Benefits of the keto diet

After the ketosis flu is over, you can finally get a lot of bonuses. On a ketogenic diet, general well-being and emotional mood improve, a sea of \u200b\u200benergy appears, the brain begins to work at the speed of light, working capacity increases, concentration of attention increases. And with the help of such nutrition, you can negate the pathological dependence on sweet foods. A large amount of fat in the diet allows you to achieve a feeling of fullness in a short time and for a long time. So the thought of recharging with a bun or a chocolate bar is unlikely to occur to anyone.

How effective is the keto diet

Can you lose weight on the keto diet? The answer is unequivocal: yes! Even if you keep your usual calorie intake, the weight will slowly but still go away. And if you also cut calories, then on such a diet you can lose weight very effectively. But another question arises: why do you need this? There are a huge number of ways to lose weight without heavy physiological adjustment. Yes, it happens that none of them work, about 20% of those who lose weight cannot lose weight using the usual methods. And then the ketogenic diet can be a real salvation. It will also help if excess weight has appeared due to a strong dependence on sweets. In any case, choosing such a diet, you need to understand: such nutrition is forever. Returning to a habitual, even rational diet is fraught with weight gain.

An important addition

The ketogenic diet is more of a healthy diet. There are a lot of pitfalls in it, so you should sit on it only for medical reasons and strictly under the supervision of a doctor. You can’t, after reading about the wonderful bonuses of this diet on the Internet, try to bring this type of nutrition to life. Even with absolute health, this very health can be undermined to a sufficient extent.

Is it possible to lose weight by eating fatty foods? Nutritionists say yes!

Author of drawings – Vladimir Orekhov

Slimness and a sporty, toned body are in fashion today. Thousands of people have taken on themselves, losing weight, going to fitness clubs and gyms, others are at a crossroads, reading articles about diets, looking at photos of beautiful bodies on the Internet, studying advice from coaches, in general, looking for suitable motivations to start.

Popular diets – do not count! All of them promise a super effect – fast weight loss, melting pounds before our eyes. Exactly what the doctor ordered! But is everything so easy, simple and, most importantly, good for health?

The editors of TIA decided to sort out some of the most popular diets on the net, to find their “pros” and “cons”. And Elena Klein , a nutritionist at the GBUZ OKB, helped us in this. Elena Vyacheslavovna graduated from the Tver Medical Academy, Faculty of Pediatrics, specializing in dietetics. More than 10 years of experience in this field.

We decided to start with a story about a very fashionable, relatively new KETO diet.

She was actively talked about in 2018, she came to us from the West. Both men and women lose weight on it, throwing off reports on social networks. Quite a few posts can be found on Instagram from fitness instructors who act both as experts and as “guinea pigs”, blogging like “tested on themselves.”

The ketogenic diet is known as a low-carb, fat-burning diet. During it, the body uses ketones as “fuel”. Their liver receives from fats.

The purpose of such nutrition is to achieve ketosis, that is, to receive energy not from glucose (which our body produces from carbohydrates), but from fats, due to which fat reserves that are deposited on the sides, stomach, hips, etc. will be burned.

Since this is a low-carbohydrate diet, the basis of the diet here is fat. Not only them, of course. Approximately BJU (ratio of proteins / fats / carbohydrates) per day will look like this:

– fats 55%;

– protein 35%;

– carbohydrates 10%.

These few carbohydrates are not taken from cakes and sweets, but from fiber, that is, vegetables, greens.

A person who decides to follow the KETO diet completely eliminates fast and most complex carbohydrates from his diet. Categorical can not be sweet, starchy, starchy vegetables, fruits, sugary drinks, juices, alcohol and caffeine.

May : meat, poultry, game, fish, seafood, vegetable oils, cheeses, eggs, seeds, nuts, herbs, milk and dairy products. Moreover, on this diet it is permissible to consume fatty meat – pork and lamb, fatty fish, as well as high-fat dairy products.

The KETO diet strongly violates the principles of proper nutrition, says nutritionist Elena Klein. It has a big bias towards fats. And that’s not good.

– If we compare the PP-nutrition and this diet, then there is already twice as much fat and there are only 10% of carbohydrates from the norm. In a healthy person, carbohydrates are the main source of energy, and rightly so. But even here we will make a reservation that carbohydrates are not fast, but slow, which our body should receive from greens, vegetables, unpeeled cereals, fruits. On this diet, we deprive our body of this, drawing its attention to fats as a source of energy. And for an ignorant person, everything will look very, very tempting – you can eat a lot of fatty and tasty food.

Diet developers note a lot of its advantages. Weight is reduced even without sports training. It is suitable for those who like to eat fatty. The fat reserve is reduced, but the muscles remain.

But there are also disadvantages. The goal of the KETO diet is to reach ketosis. However, this is a painful condition of a person. During it, the head is spinning, nausea, insomnia begins, irritation is present. In addition, a person begins, as they say, to smell bad: sweat and urine have the smell of acetone. All this is due to the increased metabolism of fats. Diet fans say that such a state must be endured, as these are sure signs that you are losing weight. As a rule, negative symptoms disappear after 2-3 days. But you can overdo it, especially with serious illnesses.

– The amount of ketones in the blood can increase so much that the kidneys will not have time to remove them. In this regard, a condition such as ketoacidosis may occur. This is already a pathological condition that can lead to resuscitation. This process can lead to kidney disease.

Ketoacidosis develops as a result of a shift in the acid-base balance with the development of acidosis due to the accumulation of a high concentration of ketone bodies in the blood. Most often, ketoacidosis develops as a complication of diabetes mellitus. But it can be in people without this diagnosis.

Nutritionists DO NOT recommend this diet for pregnant women, women over 50, people with diseases of the gastrointestinal tract and diabetes.

– Even if you are completely healthy, feeling good, such a diet can provoke hidden metabolic processes that will come out and something will go wrong. Everything must be approached wisely. Ideally, it would be necessary to pass clinical, biochemical blood tests, as well as a urine test to understand whether everything is in order in the body, says Elena Klein. – Because there should be no violations in the work of the kidneys, liver, heart. It absolutely cannot be used for problems with the gastrointestinal tract and if there is cholelithiasis or biliary dyskinesia. Here you need to think, is it worth the risk?

As for LOSE WEIGHT, from this point of view, the diet can be recommended as a short-term course that will help get rid of extra pounds. Yes, you can really get in shape on it, for example, for the beach season. But you can sit on it for no more than 2 months!

And in general, such nutrition is NOT NORMAL – it is only an adaptation of the body to the mode of absence of carbohydrates. The body needs carbohydrates. Nature did not just come up with the idea that the main source of energy is carbohydrates.