Keto diets are one of the most popular and scientifically acclaimed methods to shed excess body weight. Research shows that adopting this high-fat and low-carb diet can promote rapid weight loss and improve certain health conditions like type 2 diabetes, cognitive decline, and seizures. Anybody following a keto diet would tell you to have not more than 50 grams of carbs per day, but more lenient and stricter versions of this diet also exist.
Here are seven foods to include in your meal plans for a keto diet:
The keto diet is based on fat, and the richest source of fat is cheese. High in conjugated linoleic acid, it boosts fat loss and improves body composition. Additionally, having it regularly also reduces the risk of losing strength and muscle mass.
All kinds of fish are keto-friendly. Salmon, mackerel, sardines, shrimp, and regular fish available in the market are excellent sources of vitamin B, selenium, and potassium, and are also carb-free. However, some types of shellfish also contain carbs, so be mindful of the amount you consume. It is good to aim for 2 servings of seafood per week.
Incredibly healthy and nutritious, avocados contain essential vitamins and various minerals like potassium and omega-3 fatty acids. They also improve triglyceride and cholesterol levels.
4. Low-carb veggies
Non-starchy and low-carb vegetables are nutritious and contain vitamin C. They are rich in fiber, antioxidants, and vitamins, but moderation is the key. Kale, cauliflower, broccoli, cucumber, zucchini, Brussels sprouts, spinach, etc are permissible when on a keto diet.
5. Poultry and meat
Poultry and all kinds of meat are staple keto-friendly foods. Fresh and grass-fed poultry and meat do not contain carbs and are rich sources of vitamin B and essential minerals like zinc, selenium, and potassium. They also contain high-quality proteins, which preserve muscle mass when you are on a low-carb diet. Choose grass-fed meat as it has higher levels of omega-3 fatty acids, antioxidants, and conjugated linoleic acid as compared to grain-fed meat.
6. Coconut oil
Coconut oil is essential in a keto diet as it has unique properties that come from medium-chain triglycerides (MCTs) that give rapid energy. Unlike long-chain fats, the liver takes up medium-chain fats directly and converts them into ketones, which aids the burning of fats and helps in weight loss. Research proves that coconut oil increases the level of ketones in people suffering from Alzheimer’s and other disorders of the nervous system or the brain. It might also help overweight and obese adults lose belly fat and weight.
Eggs are the healthiest food on a keto platter. A large egg contains 6 grams protein (or less) and less than 1 gram of carbohydrates, which makes it perfect for a ketogenic diet. Eggs keep you feeling full for longer, stabilize blood sugar levels, and keep you healthy.