What is the Keto Diet all about?

The Keto Diet is the shorter term for Ketogenic Diet. In a typical sense, this eating plan is all about cutting back on your carbs consumption and increasing your fat. Simply put, you’re going to reduce food that is high in carbohydrates and get more calories by consuming more protein and fat to produce energy.

What’s the main idea of this diet ? After strictly following this eating program for two to seven days, your body will go to a metabolic state called ketosis. It means that the body will create organic compounds better known as ketones when there are not enough carbohydrates to use for energy.

By doing such, your body will start to burn the fats to get more energy.

Apart from that, the Keto Diet is also beneficial for people with diabetes and has shown significant attributes in reducing the risks for cancer and other diseases.

And that is how it became a noteworthy diet plan.

What Keto Foods to Consider?

Typically, a Keto Diet puts an intake limit to carbs to 20-50 grams daily. Despite the seemingly daunting process that this challenging program presents, there are a lot of sources of Keto-friendly food, which are rich in high nutrients and can perfectly fit into this diet plan

Here are some of the healthy Keto Foods.

• Poultry and Meat: This group of food do not contain carbohydrates and are a popular source for high-quality protein and other nutrients. That said, grass-fed meat or the organic ones are the healthiest picks.

• Seafood: There are lots of carb-free or very low in carbohydrates seafood. Two of the most keto-friendly ones are fish and shellfish. However, some shellfish may be free from carbs, while others have high content. Both kinds are also good sources of minerals, omega-3s, and vitamins. Other fish like salmon is also rich in potassium, selenium, and vitamin B, but are almost carb-free.

• Cheese: It’s not only delicious but nutritious. There are plenty of types of cheese, and all of them are substantially low in carbohydrates and high in fats. That is why it’s a perfect fit for your Keto Diet. Overall, cheese is rich in beneficial fatty acids, calcium, and protein. Most health experts prefer cottage cheese over other types because it is healthier as it contains more casein proteins.

• Eggs: Arguably, one of the most versatile and healthiest food groups in the world are the eggs. One egg has less than one gram of carbs. What makes egg an ideal part of a diet plan? It can keep you full for hours. Eggs are rich in several nutrients, too, that can help protect eyesight and heart health.

• Low-Carb Vegetables: Vegetables, in general, contain fiber that the body doesn’t digest and absorb, unlike other forms of carbs. Those non-starchy vegetables are low in carbohydrates and calories but are high in other nutrients, such as several antioxidants, minerals, and vitamin C. Other than that, these vegetables also reduce the risks of diseases like cancer.

• Avocado: When you talk about incredibly healthy fruits, avocado comes in the list. It contains plenty of vitamins, potassium, and minerals. A higher intake of potassium can help in transitioning to a Keto Diet easier. Moreover, avocados can also improve the levels of triglyceride and cholesterol. One piece of this fruit has two grams of net carbs per serving but is high in fiber. Research conducted earlier shown that avocado can improve heart health markers too.

• Coconut Oil: The unique properties that come with coconut oil make it suitable for a Keto Diet. For starters, it has medium-chain triglycerides or MCTs. These compounds get taken directly by the liver to convert into ketones or energy. Due to its high ketone levels, medical scientists used it in people with brain and nervous system disorders, such as Alzheimer’s disease. Moreover, a study also showed that MCTs plus the coconut oil’s primary fatty acid, lauric acid, are a perfect duo to sustain ketosis level. Therefore, increasing metabolic rate and promoting weight loss.

• Nuts and Seeds: Consumption of nuts and seeds is proven to be healthy as they’re high in fats and low in carbs. Hence, linking them to reducing risks of heart diseases, depression, cancers, and other chronic illnesses. Nuts and seeds are rich in fiber that can make you feel full. Nevertheless, different types of them come with varied carb content. In total, they provide about zero to eight grams of net carbs every ounce.

• Plain Greek Yogurt: Although yogurt contains some carbs, it is still ideal as part of a Keto Diet. Overall, it is healthy and high in protein. In a 5-ounce or 150 grams of Plain Greek yogurt, there’s a 5-gram of carbs and 11-gram of protein content. Plain Greek yogurt can also help decrease your appetite as it promotes fullness. You can combine it with either chopped nuts or cinnamon for a quick and easy Keto treat.

• Olive Oil: For salad lovers out there, olive oil would be a perfect pick for your dressing. It offers many benefits to the heart. And as it is a pure fat source, it doesn’t contain carbs. Olive oil is rich in many nutrients that can help in reducing risk factors for heart diseases, improving artery function, and decreasing inflammation.