One of the most talked-about diets out there is the keto diet. The general principle of this regime is to significantly reduce the intake of carbohydrates. This leads to the use of fats and other compounds for energy, which results in the release of the so-called ketone bodies or ketones in the process ketosis. For this to happen, the daily carbohydrate intake should not exceed 50 grams. The following are suggestions for foods to eat on a Keto diet and their health benefits. The foods you should eat are all very low in carbohydrates.
Unprocessed cheese is great for this diet because it’s almost 70% fats and very little carbs. Not to mention the fact that it’s loaded with calcium to strengthen your bones.
Meat and poultry
All kinds of meat and poultry are very adequate too, considering their high protein and fat content. The protein is essential for your body’s functions and this type of food will ensure a steady stream of it. The vitamins and Iron that are in the meat are extremely useful and very important for the functioning of your blood cells.
- Poultry: Chicken, Quail, Duck, Turkey
- Organ meats: Heart, Liver, Kidney
Eggs are excellent, as they are high in fat and protein. They do contain cholesterol, however, it was proven that it’s the “good kind” and you shouldn’t worry about it. In addition to all the health benefits, eggs are very satiating and will keep you fed for a considerable amount of time. This means that you’ll consume fewer calories in total, which will speed up weight loss.
When it comes to desserts, following the keto diet gets very problematic. Nearly all desserts are packed with sugar (pure carbohydrates) in different forms. If you don’t watch what you eat, the carbs will quickly add up, which will, in turn, stop the ketosis – your body will no longer be using fat as an energy source. This is where dark chocolate comes in. The cocoa inside contains different nutrients and antioxidants with protective properties, that make it good for you.
Nuts and seeds
Nuts and seeds are incredibly satiating and full of fats and vitamins foods to eat on a Keto diet. They are an important source of the much needed dietary fiber and antioxidants. Studies have shown a decreased risk of heart attack and stroke. They are high in vitamins, unsaturated and omega-3-fats. This makes them a very healthy option.
- Macadamia Nuts
What you choose to cook your food with is also very important. There are different kinds of oils, only some of which are healthy. Generally, you should stay away from oils, containing saturated and trans-fats. Stick to oils with unsaturated fats, which are good for you.
- Coconut Oil
- Olive Oil
- Avocado Oil
Vegetables growing above ground
There is no better food for the ketogenic diet than leafy vegetables – the kind that grows above the ground. They are low-calorie and low-carb, you can safely eat them with zero regrets later. Vegetables are a source of fiber, folate, potassium and different vitamins, all of which promote health. Consuming them lowers the risk of many different diseases, including diabetes, certain types of cancer, heart disease, etc.
You might think that all vegetables and fruits are great foods to eat on a Keto diet, but keep in mind that many fruits are quite rich in sugars. This is why you need to be careful not to eat them. Make sure you keep track of your calorie intake in order to get the best results.
Seafood’s nutrition is sufficient for the keto diet. The nutrients promote heart, eye, joint health, boost brainpower, nourish, and strengthen your skin and overall act to better your health.
- Shellfish: oysters, clams, crab, mussels, and lobster
- Fish: mackerel, tuna, salmon, trout, halibut, cod
The Bottom Line
The ketogenic diet gives fantastic results when followed properly. Not only will they help you lose weight fast, but these foods to eat on a Keto diet are all good for your general health. Be advised that this diet is not recommended to people with health problems. Consult a physician before attempting to follow this diet.