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[1]Leucine, one of the essential amino acids in meat, helps preserve muscle mass due to its ability to stimulate muscle protein synthesis. This is especially beneficial for increasing overall muscle growth in combination with resistance training and preventing or treating sarcopenia (the gradual loss of muscle as we age). [2] [3] [4]If your goals on keto include protecting or building muscle no matter your age, be sure to include meat in your keto meal plan. It contains the most leucine—for example, skirt steak, which has 5,007 mg in 6 ounces. [5]Can You Eat All Meats on Keto?Absolutely. Any type of meat fits into the keto lifestyle and can provide you with sufficient amounts of micronutrients (vitamins and minerals) and amino acids. This includes beef, pork, lamb, chicken, turkey, fish, scallops, and all other flesh from animals. In case you’re wondering what’s the difference between red meat versus white meat, red meat contains more myoglobin, a richly pigmented protein. [6] Red meat is also higher in fat, particularly saturated fat. Examples of red meat are beef, lamb, pork, and goat. Grilled meats and seafood is keto friendlyAccording to a 2020 Journal of the American College of Cardiology state-of-the-art review, consuming red meat isn’t significantly associated with type 2 diabetes.

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Your body needs the right balance of free radicals and antioxidants to maintain wellness [8]. Studies reveal diets rich in flavonoids could lessen your risk of conditions like type 2 diabetes, colon cancer, and heart disease[9]. 4. Bone HealthBecause parsley is rich in vitamin K, it’s an excellent choice for your bones! Vitamin K supports bone-building cells called osteoblasts and activates proteins that increase bone mineral density, which refers to the amount of minerals in your bones. Lower bone mineral density is linked to a heightened risk of fractures, particularly in older adults. Many people aren’t getting enough vitamin K in their diet [10] [11].

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In case you’re wondering what’s the difference between red meat versus white meat, red meat contains more myoglobin, a richly pigmented protein. [6] Red meat is also higher in fat, particularly saturated fat. Examples of red meat are beef, lamb, pork, and goat. Grilled meats and seafood is keto friendlyAccording to a 2020 Journal of the American College of Cardiology state-of-the-art review, consuming red meat isn’t significantly associated with type 2 diabetes. Furthermore, it found no significant association between saturated fat intake and coronary artery disease or mortality. Some cohort studies found a lower risk of stroke with a higher saturated fat intake. [7]When it comes to fat intake, which is so important on keto, put emphasis on fatty meats. The best fatty meats for keto include: Ribeye steakPork bellyChicken thighsBabyback ribsFilet mignonT-bone steak Note that you may also obtain fat from plant-based sources like avocados, olive oil, and coconut oil. Just be sure to avoid vegetable oils that are high in omega-6, such as canola oil, soybean oil, sunflower oil, and peanut oil. [8]What’s the Best Meat to Eat on Keto Diet?While all meats are allowed, unprocessed meat is the best choice. It doesn’t matter which animal meat you’re eating as long as it stays in its natural state.