What to Eat When You Are On a Keto Diet
The keto diet has become quite popular since studies have shown that this very low-carb high-fat diet is effective for weight loss, diabetes and epilepsy. It can also help with other conditions like cancer and Alzheimer’s disease. The keto diet basically limits carbs to 20-50 mg a day. It may seem challenging to maintain a nutritious journey with the keto diet but it is possible with these foods:
Seafood is keto friendly. Fish are rich in B vitamins, potassium and selenium and very carb-free. There are some fish with some carbs but most fish do not. Fish for a keto diet include salmon, sardines, mackerel, clams, mussels, octopus, oyster and squid. Fatty fish contain omega-3 fatty acids which lower insulin levels and increase insulin sensitivity.
Non-starchy vegetables have few calories and carbs but are rich in other nutrients like vitamin C. vegetables also contain fiber and antioxidants which protect against free radicals that cause cell damage.
Cruciferous vegetables like kale and broccoli are linked to decreased cancer and heart disease risk.
Cheese is nutritious and delicious. Low in carbs but high in fat making them ideal for the keto diet. Cheese can help to protect against heart disease and improvements in body composition. It is also rich in protein, calcium and beneficial acids.
Avocados are so healthy, rich in fiber, vitamins and minerals like potassium which is an important mineral that people don’t get enough of. Potassium also helps to make the transition to a keto diet much easier. Avocados help to improve cholesterol and triglyceride levels. Avocados decreases bad LDL cholesterol and increases good HDL cholesterol. Thus they help to improve heart health markers.
Meat and poultry
These are the staple foods for a keto diet. Meat and poultry contain no carbs yet they are rich in B vitamins and other minerals. They are also a source of protein which helps yo preserve muscle mass during a very low-carb diet. When on a keto diet, it is important to go for grass-fed meat as it has meat with higher amounts of omega-3 fatty acids, conjugated linoleic acid and antioxidants.
Eggs are so versatile. They are low in carbs and a good amount of proteins which makes them ideal for the keto diet. They also trigger hormones that increase the feelings of satiety and keep blood sugar levels stable. The yolk contains antioxidants that help to protect eye health.
Coconut oil is great for the keto diet. One it contains medium-chain triglycerides which can be taken up directly by the liver and converted unto ketones or be used as a rapid source of energy. Two, it contains lauric acid, a fatty acid that interacts with the MCTs to promote a sustained level of ketosis
Plain Greek yogurt and cottage cheese
Greek yogurt and cottage cheese are healthy and high protein foods. They may contain some carbs but thy can be included in a keto diet. They help to decrease your appetite and promote feelings of fullness.
The keto diet is only effective when following the right diet failure of which can cause significant negative effects.