Top Foods to Eat on the Keto Diet

The keto diet, also known as the ketogenic diet, has been used to treat epilepsy for ages, particularly in children unresponsive to therapy, however, the modern use of the keto diet for weight loss became popular in the late 20th and early 21st centuries.

The keto diet shifts the body to a state of ketosis, where it burns calories from protein and fat instead of carbohydrates. When followed properly, it is effective for rapid weight loss, reducing risks of diseases by lowering insulin and cholesterol levels, and enhancing mental focus. (1)

This diet recommends eating high amounts of healthy fats, a moderate amount of protein, and a very low intake of carbs. Here are the top foods to eat on the ketogenic diet: (2.3)

1.Avocados

Avocados, one of the few fruits allowed in the ketogenic diet, are commonly used for the following reasons:

Avocados are rich in fat and fiber and only contain 17g of carbohydrates.
They contain high amounts of nutrients and vitamins.
Avocados can be enjoyed in salads, and smoothies, or eaten on their own.
Research suggests that eating avocados regularly reduces the risk of cardiovascular diseases. (4)
Additionally, eating avocados makes you feel full, so you eat fewer calories.

2.Meat and Poultry

Chicken, beef, and turkey contain high amounts of proteins and fat, and low amounts of carbohydrates, making them ideal for the ketogenic diet.
They are also rich in essential minerals and vitamins, such as B vitamins and omega-3 fatty acids.
These foods enhance overall health by helping tissue repair, supporting immunity, and preserving muscle mass during the keto diet.

3.Fish and Seafood

Fish, Salmon, and other seafood options are recommended in the keto diet. They are rich in vitamin D and omega-3 fatty acids.
These foods are also high in protein and low in carbohydrates.
Seafood has anti-inflammatory effects on the heart, contributing to better overall health.

4.Nuts and Seeds

Almonds, walnuts, and other nuts and seeds are not only delicious but also rich in fiber, protein, and fat.
However, they are high in calories, so they should be consumed in moderation.

5.Eggs

Eggs are one of the richest foods in nutrients and are keto-friendly because they are high in fat and protein, and low in carbohydrates.
They are also rich in antioxidants and vitamins, such as choline which improves brain health.
Eggs are tasty and can be cooked in various methods. They can be combined eggs with other keto-friendly foods, such as cheese.

6. Coconut oil and MCT oil

Medium-chain triglyceride (MCT) oil, coconut oil, and olive oil are commonly used in the ketogenic diet because they contain high amounts of healthy fats.
They provide energy and help shift the body to ketosis.
Coconut oil can be used in cooking or added to coffee for flavor.

Despite the benefits of the ketogenic diet, it should not be followed without the supervision of a healthcare professional. The ketogenic diet is recommended for a limited period, as it may cause nutritional deficiencies, keto flu, digestive issues, or increase the risk of heart concerns.