Being on a keto diet becomes easy when you know what things you have to avoid and what not to.
Getting to know about the ketogenic diet and foods is not a hurdle, but when it comes to keto meats, then could be one.
Because in the keto diet, your focus should primarily be on low carbs, high fats consumption, and moderate protein intake.
To find the best keto meats, you should ensure that they have lean protein, high fats, and low carbs so that it ideally becomes ketogenic, and you could add them to your diet.
In this article, I have listed a few best keto-friendly types of meat that you could include in your diet to get the maximum health benefits.
Before that, let’s understand why eating meat on the keto diet is essential.
Best Keto Meats
Now let’s briefly understand the five different types of keto meats that you could include in your keto diet.
While Being on a keto diet, choose meats that have high nutritional compounds. Also, keto-friendly meats should have fats and protein in proper quantity.
One such meat is beef meat, it contains essential vitamins and other nutritional content that could provide many health benefits.
Beef meat is preferred in the keto diet because grass-fed meat is rich in fats.
Also, Grass-fed meats are better than grain-fed meat because they provide more health benefits such as a more robust immune system and proper body functioning.
The vitamins and other nutritional content present in beef may also provide anti-aging, anti-cancer, and other vital benefits.
Other contents such as carnitine, creatine, carnosine, taurine, and zinc provide many other health benefits.
Following is the list of health benefits that you could get from above mention content which are present in beef
- Beef consumption in the keto diet could help prevent dementia and Alzheimer’s. Also, it may help you to mitigate depression.
- Other than this, beef has zinc, calcium, and phosphorous, which could help you prevent type 2 diabetes.
- Also, its consumption could improve the immune system and metabolism and energize the body
- Many cardiovascular diseases are also could be prevented from beef meat consumption.
Pork On Keto
Why choose pork meat on keto? pork is one of the essential meat that people usually prefer in the keto diet.
Pork meat has extremely low carbs and is a rich source of fats and protein. Hence pork meat is included in keto-friendly meats.
The micronutrients in pork provide various health benefits that could enhance the body’s functioning. Pork meat has a zinc component in it.
The consumption of pork meat provides the body with the required zinc, which may be around 30 %. Zinc intake also helps the body to build a robust immune system.
That may protect the body from getting a common infection and other diseases. Furthermore, pork meat has selenium content, which ensures thyroid production in the body.
Besides, pork’s choline could help maintain the nervous system and boost mood and memory.
So pork meat consumption provides ample health benefits, but you should also ensure that you’re eating pork meat.
The way of eating is essential. Avoid pork meat dishes containing sugar, which could revert the benefits of eating pork meat.
Lamb On Keto
Why choose lamb on keto? Because lamb meat is carb free and has the required amount of fats and protein.
To stay in ketosis, you must limit your carbs intake; when consuming lamb, a low-carb diet could be achieved. So it could be perfect for your keto diet.
Lamb meat could be one of the best energy sources as it is the least processed and doesn’t have any harmful ingredients.
Such as the sugar content or any other sweeteners.
Poultry On Keto
Poultry meat is keto-friendly meat that you can eat easily. In poultry, you should choose dark meat rather than white meat.
Dark meat may contain more protein and fats, So it is more  preferred in the keto diet.
You must consume low carbs in the keto diet, which may affect body mass and muscles.
Poultry meat consumption may help build body muscles and act as a substitute for low carbs intake.
Keto Organs Meats
If you are on the keto diet and looking for keto-friendly meat, you should go for keto organs meats. They are the powerhouse of nutrients.
Generally, in some keto diets, you could get only fats and proteins, some essential nutrients you may not get.
For this, you could eat keto organ meat rich in nutrients and provide the appropriate body amount of nutrition.
Also, meat in keto organs may provide you with vitamin C, which you won’t get on a keto diet due to eating restrictions.
Other than this, minerals and rare amino acids are also some of the important  nutrients that you could get from eating keto organ meat
Some keto organ meats, such as beef or chicken liver, have potent antioxidants that provide energy to the body.
It may improve body functioning and also prevent the body from many other diseases such as cancer.
Apart from vitamins and minerals, the following are the other nutrients you could get from keto meat.
Why Meat On Keto
Meats are a good source of protein and energy, they could be better for health. Being on keto means avoiding certain food items that provide protein and energy to your body.
To full-fill, this gap, the consumption of meats may be essential. Apart from this, Meat is rich in saturated and mono-saturated fats.
They could provide the required fats to the body while you are on the keto diet.
Also, meat intake could help mitigate health problems such as type 2 diabetes, cancer, and many others.
Do you know what carbs, protein, and fats intake should be there if you are on the keto diet?
Following should be the required amount of the mentioned above that may consume.
- 70% – 80 % of fats
- 15 % -30% of proteins
- 0%-10% of carbs
How To Make Meat More Keto Friendly
The above-suggested meats are keto friendly but some keto-friendly meats may have fewer fats and proteins.
These could impact your macronutrient goal. So it is required to add some fats to your meat.
Following is the list of fats that you could act as extra fats in your meal and that would fulfill your fats and proteins requirement.
- Heavy cream
- Duck fat
In the keto diet, your main focus is on consuming fats and proteins, and keto-friendly meats are one of the best sources to increase this nutrient consumption.
You could choose any keto-friendly meat according to your choice, whether it is poultry meat, lamb meat, pork meat, or keto organs meat.
They all may be the powerhouse of nutrients, you could get nutrients in abundance. Some of the essential nutrients that may get from them are.
Zinc, calcium, Iron, Vitamins, and minerals. All the keto-friendly meats could benefit you in different ways and ensure healthy body functioning.
In the whole ketosis process, meat consumption could be ideal and appropriate.
But also, there would be some keto-friendly meats that may contain sugar and other substance that are not suitable for the keto diet.
Try to avoid that keto-friendly meat while on the strict keto diet.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines, and our primary references include peer-reviewed research, and academic and medical institution studies.
- Jennifer T Batch, Sanjay P Lamsal, Michelle Adkins. et al , Advantages and Disadvantages of the Ketogenic Diet: A Review Article,created:2020 Aug. Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480775/
- The Nutrition Source, Available from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
- Caryn Zinn, Matthew Wood, Mikki Williden, Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes,created :2017 Jul , Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5506682
- Lee Crosby, Brenda Davis, Shivam Joshi . et al, Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks, created:2021 Jul 16, Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8322232/
- Ketogenic Diet, created: June 11, 2022. Available from https://www.ncbi.nlm.nih.gov/books/NBK499830
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.