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1. SIMPLE KETO DIET:
10 Foods to Eat on the Keto
Diet for beginners:
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,

2. 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 Frequent fish intake is linked to
improved brain health and a decreased risk of disease. The
American Heart Association recommends eating 1–2 seafood
meals per week .
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 .One 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 .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 .
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 are ideal for keto .In addition, eggs have been

3. shown to trigger hormones that increase feelings of fullness
.It’s important to eat whole eggs rather than egg whites, as
most of an egg’s nutrients are found in the yolk. This includes
the antioxidants lutein and zeaxanthin, which protect eye
health .Although egg yolks are high in cholesterol, they don’t
appear to increase your risk of heart disease .
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 .
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 . Cheese also
contains CLA, which has been linked to fat loss and
improvements in body composition 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 .
Here are some cheeses that are lower in carbs for a keto diet.
 Keto cheese list
 blue cheese
 brie

4.  Camembert
 Cheddar
5. Plain Greek yogurt and cottage cheese:
Plain Greek yogurt and cottage cheese are healthy, 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 .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 . For many years, butter and cream
were believed to cause heart disease due to their high
saturated fat content. In fact, some studies suggest that
moderate intake of high fat dairy may reduce your risk of heart
attack and stroke . Like other fatty dairy products, butter and
cream are rich in CLA, which may promote fat loss .In fact,
they’re popular choices for adding to coffee or using as keto
alternatives to small amounts of milk in cooking.

5. 7. Unsweetened plant-based milks:
Several varieties of plant-based milk are keto-friendly, including
soy, almond, and coconut milks . You should choose
unsweetened versions, as 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 .
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 (44). In particular, dark leafy greens
like spinach, kale, and collard greens are packed with vitamin K
and iron (44). 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

6. 9. Peppers:
Several varieties of peppers exist, all of which are appropriate
for the keto diet. 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 for vitamin C .
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 also grate zucchini to make a rice alternative
or add it to baked goods without affecting the flavor. I love to
slice it thinly using a mandoline; toss it with olive oil, salt, and
pepper; and enjoy it as a cold salad.

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