This low carb high fat keto diet ketogenic diet is great if you want to fast weight loss. In fact, studies have shown your keto diet is beneficial in the fight against cancer, diabetes, and Alzheimer’s diseases. In today’s post, we will be highlighting the best foods to eat when on the keto diet. Chocolates, fruits, olive oils, and eggs- watch ahead to know which foods made it to our list and which one failed.
Keto Diet Ketogenic Diet Core Foods
- Consume low-sugar fruits
So the first thing you thought would go with your weight loss goal is fresh fruits? Right?
Wrong! Not all fruits are equal, and some of them cannot be a part of your ketogenic diet.
This low-carb, high-fat eating diet plan is getting increasingly popular day-by-day. Having fruits as a part of your meal plan is not recommended in the Keto diet due to their high sugar content. Common breakfast favorites like apple, banana, pears, and pineapples are to be avoided due to their sugary nature. However, there are a few keto diet friendly fruits such as avocado, blueberry, and raspberry. Even coconut and lemons can be eaten.
These fruits are low in sugar and carbs, but are either high in fat content, or offer lots of fiber. Avocados, in particular, are rich in several vitamins and minerals. They give you the much-needed potassium. So if you’re craving a delicious breakfast, opt for avocado salad paired with coconut water, and a handful of raspberries. This breakfast is as delicious as it looks!
- No-Sugar Chocolates
Do you love chocolates but fear that your keto diet will suffer? Going on Keto diet doesn’t mean you have to stay entirely off chocolates. Several nutritionists advocate eating organic chocolate, but on two conditions- it should not contain artificial sweetener, and it must have at least 70% cocoa content. Such high cocoa content can be a part of your Keto diet plan. Organic dark chocolates can be a great option as well.
There are other reasons too behind recommending dark chocolate. It is good for your brain as it contains brain-boosting compounds like antioxidants and flavonoids. Experts say flavoring in dark chocolate accumulate in areas of the brain responsible for learning. This boosts your memory, and slows down the mental decline associated with old age.
Are you finding the list useful so far? Well
this next point will surely surprise you.
- Go Eggiterian
Well it is difficult to imagine a proper breakfast without eggs. Fluffy omelets, deviled eggs, pancakes and even simply boiled or scrambled eggs are delicious fulfilling breakfast staples. If you are on a keto diet, you don’t need to break your relationship with eggs. Just be mindful of how you eat and cook them. Eggs are one of the most wholesome foods. They are also a great source of animal protein. A large egg contains approx. one gram of carbs and nearly six grams of protein, making it an ideal addition to your Keto diet meals.
Eggs come with multiple benefits. The delicious yellow center- the egg yolk, contains antioxidants that boost your eye health. Regular consumption of eggs also stimulates hormones that promote a feeling of fullness, reducing intense cravings for junk food. Eggs can also keep your blood sugar levels stable. So yes, go eggiterian if you love eggs!
- Olive Oil
Olive oil surely has the capability to transform the taste of your food. Drizzle a bit of extra virgin olive oil on your green salad. You will know what I am saying. It adds a unique wholesome flavor to food along with an intriguing kick as the aftertaste. Extra-Virgin Olive Oil is a great option that can be beneficial to your keto diet. It contains oleic acid- a mono-saturated fat that is instrumental in maintaining your cardiovascular health.
Studies reveal that the main role of oleic acid is to protect your heart’s health against insulin resistance. Another good thing to remember is that extra-virgin olive oil is known to be high on phenol- an antioxidant known to help in reducing inflammation and improving arterial function. Due to the presence of no carbs, it can be a great salad dresser too.
- The Nutty Affair
Nuts and Seeds are well-known sources of high fiber and low fat. You can include nuts in your ketogenic diet. They will also ensure reduced risk of heart disease, cancer, and depression. The high level of fiber present in nuts makes them great for snacking. But remember to practice portion control as they are densely packed with nutrition and calories. Nuts and Seeds are considered for their natural dietary fiber content that controls your energy intake and reduces the risk of obesity. Every nut and seed has a different carb count.
You can choose as per your calorie need. Walnuts, almonds, and chia seeds are a good choice. Before we move ahead, here is another article you might like. Ever wondered what happens to your body when you consume apple cider vinegar daily?
- Say Yes To Butter and Cream
For years, butter has been seen as a natural enemy of weight watchers and heart patients due to the presence of saturated fats. Guess what? Several studies have found that saturated fat is not so bad either.
Butter and Cream, with their low carb content, can be included in your daily keto diet meal. In Australia, a study was carried among various age groups spanning a good 16-years. This monitored the effect of high-fat dairy products like butter and cream over cardiovascular disease. It was found that there is no consistent connection between high-fat dairy intake and health risks like heart issues and cancer. So include butter and cream in your diet as long as you remember, moderation is the key.
- A Cheesy Affair
Cheese is a favorite of many. Breakfast sandwiches seem to be incomplete without a slice of cheese. In fact, there are several varieties of cheese, and most of them fit the Ketogenic Diet basics to the T. I mean, low in carbs and high in fat. Cheddar Cheese, a commonly consumed variety, has only one gram of carbs and 7 grams of protein per ounce. Not just this, cheese is also a known source of saturated fat.
Time and again experts have maintained that saturated fat will not trigger the risks of cardiac disorders if consumed in a limited quantity. Conjugated linoleic acid, a fat often found in cheese, aids in fat loss and improves overall body composition. Studies show that consuming cheese regularly as a part of your diet improves muscle mass and physical strength among the elderly.
- Coconut Oil is good for you
Did you know how useful coconut oil is for maintaining good health? Coconut oil has long been used as a source of Ketone. This is to treat people suffering from Alzheimer’s and other nerve-related disorders. It’s all due to the presence of medium-chain triglycerides that the liver assimilates faster, and converts into ketones or rapid energy packets. Coconut Oil also helps in weight loss and belly fat.
A Clinical trial involving 40-odd Women between the ages of 20 and 40 showed that regular intake of coconut oil reduced their waist sizes considerably. This was without any physical exercise or diet.
- Don’t ignore Tea or Coffee
Just because you are on Keto diet, doesn’t mean you have to sacrifice that cup of tea or coffee. Over the years, tea and coffee in moderation have been proven healthy. Carb-free drinks increase your metabolism, leading to better physical performance, mental alertness, and mood. The reason behind all this is the presence of Caffeine. Tea and coffee, if consumed without adding sugar, can actually reduce the risk of diabetes. Research shows that drinking at least 3 cups of unsweetened tea or coffee daily may lower the risk of type 2 diabetes considerably.
- Seafood is the way
Seafood, the favorite of many, comes with an array of health benefits. Salmon and Sardines are rich in Vitamin B, potassium, and selenium. The best part? They are completely carb-free. Salmons, Sardines, and Mackerels offer a high level of Omega 3 fats. These fats are known to lower insulin levels and increase insulin sensitivity among the obese population. Further, consuming at least two servings of seafood every week lowers the risk of various diseases and improves mental health.
- Put veggies on your table
Vegetables can help you make a good keto diet meal. While starchy veggies like potato, yams and beetroots cannot be a part of your keto diet, the non-starchy ones are a different story altogether. The net carb in the case of non-starchy veggies is very low. Non-starchy vegetables contain antioxidants that help protect against free radicals causing cell damage. They are nutritious and can be an excellent substitute for high-carb ones.
Have you ever followed a ketogenic diet? Do you like keto diets? Let us know in the comments below. We would love to hear from you!