diff --git a/20-Foods-to-Eat-on-the-Keto-Diet.md b/20-Foods-to-Eat-on-the-Keto-Diet.md
new file mode 100644
index 0000000..2397113
--- /dev/null
+++ b/20-Foods-to-Eat-on-the-Keto-Diet.md
@@ -0,0 +1,7 @@
+
Eating high fat, low carb foods is the principle of a Keto diet. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. The ketogenic (keto) diet is a low carb, high fat diet. It’s gaining popularity due to its potential benefits for weight loss, blood sugar management, and preventing cancers and neurodegenerative conditions. The keto diet typically limits carbs to 20 to 50 grams (g) per day. Some people on keto count their total carb intake, while others count net carbs. Net carbs refer to total carbs minus fiber, which is indigestible and therefore cannot be broken down and absorbed by your body. Here are 20 healthy foods to eat on the keto diet. Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. However, the carb count in shellfish varies by type.
+
+
While shrimp and most crabs contain no carbs, oysters and [octopus](https://www.caringbridge.org/search?q=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. Additionally, fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Frequent fish intake is also linked to improved brain health and Keto by [Supraketo Official Site](https://ashwoodvalleywiki.com/index.php?title=Eternal_Nutrition_Keto_Genx_Pills_Reviews_2025) a decreased risk of disease. The [Dietary Guidelines](https://search.yahoo.com/search?p=Dietary%20Guidelines) for Americans recommend that adults over 18 years old eat 8 to 10 ounces (oz) of seafood per week. 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, according to a 2016 study. Consider choosing grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
+
+
Eggs are a staple in keto diets. One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and Supraketo Supplement zeaxanthin, which protect eye health. Although egg yolks are high in cholesterol, they don’t appear 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. Just 1 oz (28 g) of cheddar cheese provides 1 g of carbs, 6 g 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, [Supraketo](https://mediawiki.salesianos.es/index.php?title=Usuario:AngelaMacaluso8) it may even help protect against this condition. In addition, research suggests that eating cheese regularly may help increase strength and reduce the loss of muscle mass that occurs with aging. Here are some cheeses that are lower in carbs for a keto diet. Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both Greek 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. 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 cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.
\ No newline at end of file