The keto diet is a popular low-carb and high-fat diet that is known for helping followers lose weight quickly and successfully. The diet has become rather popular these days, and studies reveal that it is most effective for people with diabetes and epilepsy, and for those who want to lose weight quickly. Here are some foods that should be included in the meal plans for this diet:
Shellfish and fatty fish like salmon, sardines, and herring are recommended for people following this diet as they are rich in vitamin B, selenium, and potassium.
2. Low-carb vegetables
These are rich in fiber and nutrients like minerals and vitamin C, and low in carbs and calories. Veggies have antioxidants that protect against damage by free radicals. Also, cruciferous vegetables in particular, like broccoli, cauliflower, and cabbage, are known to reduce the risk of heart diseases and cancer.
Most cheeses have low carb and high fat content, making them perfect additions to a keto diet. Cheese may help improve muscle mass and prevent heart ailments, and it also has linoleic acid that is related to fat loss.
These are highly nutritious and contain essential vitamins and minerals like potassium, which makes a transition to the keto diet much smoother. Avocados also boost triglyceride and cholesterol levels.
5. Poultry and meat
These contain no carbohydrates and are rich in vitamin B and minerals like selenium, potassium, and zinc. They are excellent sources of protein and help in enhancing muscle mass.
These are rich in proteins, making them ideal for the keto diet. Eggs also trigger hormones that can boost a feeling of fullness, stabilize blood sugar levels, and result in a low-calorie intake.
7. Coconut oil
This is well suited for a keto diet and contains MCTs or medium-chain triglycerides, which can be absorbed by the liver directly and turned into ketones. Coconut oil is used for improving ketone levels in those suffering from Alzheimer’s and other brain disorders. It also contains lauric acid, which combines with MCTs to achieve an optimum level of ketosis.
8. Olive oil
This comes with benefits for heart health as it contains oleic acid, which reduces the risk of heart disease. This source of healthy fats does not have carbs and is perfect for low-heat cooking, like preparing salads and mayonnaise.
9. Greek yogurt
As it is rich in proteins and has minimal carbs, it finds a place in a meal plan for the keto diet. It promotes a feeling of fullness and reduces cravings, helping you lose weight.
10. Nuts and seeds
These are high-fat, low-carb foods that reduce the risk of cancer, heart diseases, chronic ailments, and depression.
Unlike other fruits that have high carb content, berries are a part of a keto diet as they are fiber-rich and low in carbohydrates. For instance, blackberries and raspberries have almost as much fiber as digestible carbs. They also have antioxidants that can lessen inflammation and protect against diseases.
12. Butter and cream
They can both be included in a keto diet because they have only a little amount of carbohydrates. They also have linoleic acid, which is a fatty acid that promotes fat loss.