Top 7 Foods to Eat on the Keto Dietadmin
The keto diet has many health benefits including weight loss, preventing diabetes, fighting cancers, and improving heart health. That is why it’s highly recommended by many nutritionists and doctors. We have compiled this list of the top 7 foods to eat on the keto diet to help you get started.
Seafood is highly recommended on the keto diet. Fish such as salmon are rich in potassium and B vitamins. Fish and shellfish such as shrimp don’t are free of any carbs. Be careful and always check the carbs before eating (1). In addition, fatty fish such as salmon and sardines are great sources of omega-3 fatty acids and enhance mental health (2, 3, 4).
All types of cheese are high in fat and low in carbs making them perfect for the keto diet. Studies show that it’s safe for the heart and may help in reducing muscle loss, keeping muscle strength, losing body fats, and improving body composition (5, 6, 7, 8, 9).
Avocado is very low in carbs and very rich in trace elements such as potassium and vitamins. It also improves cholesterol by lowering LDL, the bad cholesterol, and increasing HDL and triglycerides, the good cholesterols (10, 11, 12, 13).
4. Meat and Poultry
The keto diet depends on meat and poultry widely. They don’t contain carbs while being rich in trace elements such as B vitamins, zinc, and potassium, and proteins. Search for grass-fed meat; they are rich in antioxidants, omega-3 fatty acids, and conjugated linoleic acid (14, 15, 16, 17).
Eggs are very low in carbs, moderate in proteins, and rich in antioxidants making them great for the keto diet. They also increase the sense of fullness, stabilize blood sugar level, and don’t affect the level of LDL (18, 19, 20, 21, 22).
2. Nuts and Seeds
Nuts and seeds contain high amounts of fats and fibers and low amounts of carbs. Studies say that they are associated with reducing heart problems, improving depression, and fighting cancers. In addition, the fiber content enhances the sense of fullness (23, 24, 25).
Olives contain a very low level of carbs. They also contain oleuropein, which is a powerful antioxidant having anti-inflammatory effects that prevent cell damage. Studies say that olives can reduce bone loss and aid in lowering high blood pressure. (26, 27, 28, 29)