Seafood:
Keto-friendly and nearly carb-free, fish and shellfish like salmon, sardines, and mackerel are rich in B vitamins, potassium, selenium, and omega-3 fats. Shellfish carb count varies; shrimp and most crabs have no carbs, while oysters and octopus do.
Meat and Poultry:
taple keto foods, fresh meat and poultry are carb-free and rich in B vitamins, minerals, and high-quality protein. Grass-fed meat has more omega-3 fats and CLA. Fatty meat can increase HDL cholesterol and preserve muscle mass.
Eggs:
Each large egg has less than 1 gram of carbs and about 6 grams of protein, making them ideal for keto. Whole eggs contain nutrients, antioxidants, and do not increase heart disease risk.
Cheese:
Low in carbs and high in fat, cheese is a great fit for keto. Varieties like cheddar, mozzarella, and Swiss provide protein, calcium, CLA, and can help reduce muscle mass loss with aging.
Plain Greek Yogurt and Cottage Cheese:
Nutritious and high in protein, these can be eaten in moderation on keto. They help decrease appetite and promote fullness, making tasty snacks with nuts or spices.
Green Leafy Vegetables:
Extremely low in carbs and rich in vitamins, minerals, and antioxidants. Spinach, kale, and collard greens are packed with vitamin K and iron, adding bulk and flavor to meals.
Peppers:
Suitable for keto, adding spice and flavor. Rich in vitamin C, they can be used in various dishes or stuffed for low carb meals.
Unsweetened Plant-Based Milk:
Soy, almond, and coconut milk are keto-friendly, provided they are unsweetened. Avoid oat milk as it is too high in carbs.
High Fat Veggies:
Avocados and olives are high in fat, low in net carbs, and contain fiber. They offer anti-inflammatory properties and can improve heart health.