16 Foods to Eat

16 Foods to Eat on a Ketogenic Diet

A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

Here are 16 healthy foods to eat on a ketogenic diet.

1. Seafood

Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4).

However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5).

While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range.

Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10):

• Clams: 5 grams
• Mussels: 7 grams
• Octopus: 4 grams
• Oysters: 4 grams
• Squid: 3 grams

Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11Trusted Source).

In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12Trusted Source, 13Trusted Source).

Aim to consume at least two servings of seafood weekly.

SUMMARY:Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.