Like other fatty dairy products, butter and cream are rich in CLA, which may promote fat loss ( 31).ĭespite this, it is best to enjoy cream and half-and-half in moderation. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk.īoth of these dairy products are very low in carbs and high in fat, making them ideal for keto ( 35, 36). Cream and half-and-halfĬream is composed of the fatty portion of fresh milk that’s separated out during milk processing. While they contain some carbs, you can eat them in moderation on keto.īoth yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness ( 33, 34).Įither 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. Plain Greek yogurt and cottage cheese are nutritious, high protein foods. Here are some cheeses that are lower in carbs for a keto diet. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.Ī 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 ( 32). In fact, some studies suggest that it may help protect against this condition ( 29, 30).Ĭheese also contains CLA, which has been linked to fat loss and improvements in body composition ( 31). Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium ( 28).Ĭheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. 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. Share on Pinterest Mint Images/Offset Images Mint Images/Offset Images 4. This includes the antioxidants lutein and zeaxanthin, which protect eye health ( 26).Īlthough egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease ( 27). It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. In addition, eggs have been shown to trigger hormones that increase feelings of fullness ( 25). EggsĮggs are an extremely healthy protein source.īecause each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs can be ideal for keto ( 24). 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 ( 22, 23). One small 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 ( 21). They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18, 19, 20). Meat and poultry are considered staple foods on the keto diet.įresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week ( 17). You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range ( 10, 11, 12, 13).Īdditionally, salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity ( 14).įrequent fish intake is linked to improved brain health and a decreased risk of disease ( 15, 16). While shrimp and most crabs contain no carbs, oysters and octopus do. However, the carb count in shellfish varies by type. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium ( 9). Fish and shellfish are very keto-friendly.

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