Many people associate the keto diet with the wrong word “fat” and quickly dismiss it. Nothing could have been further from the facts. Fat is permitted because it is converted into fuel.
Our body needs healthy fat to survive. Certain foods on the menu could not have been better. If you eat ketogenic, you fill the body with food. Let’s take a look at the food you’re going to eat.
As we point out in this blog, reducing processed foods and sugar is one of the best things you can do for your health in general. Processed foods are full of toxic preservatives that do nothing but rob you of your good health. Fresh is always better than that.
Get into the habit of reading labels if you buy anything on the market. They could be very sly and revealing. Hold your carbohydrates under 50 grams a day, and you’ll feel the difference. A stricter ketogenic diet would contain roughly 20 grams of carbs per day.
Food to Eat on a Ketogenic Diet
Everybody talks about safe fatty acids, vitamins, and minerals in marine food. Very few of us have enough to feed. The keto diet encourages the ingestion of all items from the sea. Shrimps and crabs are free of carbohydrates, and other shellfish have only a small amount of carbohydrates. Fatty fish, such as salmon and sardines, are highly recommended due to their high omega-fatty acid content. Fish is brain food. Enjoy at least two or more servings of seafood per week on a keto diet. Easy canned tuna is known to be seafood.
Could a diet that promotes unlimited fresh, leafy vegetables be anything but healthy? We are extremely low in carbohydrates and bursting with nutrients, antioxidants, and protein that we need every day. Green vegetables such as broccoli, spinach, and kale are thought to reduce the risk of heart disease and cancer. Cauliflower and turnips can be prepared to look and taste like rice and mashed potatoes with much less starch and sugar. “Starchy” foods, such as potatoes and beets, have carbohydrates and should be limited to the keto diet.
- There are cheeses to satisfy everyone’s taste. They are high in fat content for energy, high in protein and calcium, and low in carbohydrates.
- Yogurt and cottage cheese are excellent sources of protein and calcium. They are low-carb and fit well into the ketogenic lifestyle. Be sure to stick with plain yogurt, as the flavored types contain a lot of sugar, as are the so-called “low fat” versions of yogurt. You can flavor yogurt and cottage cheese yourself with a few berries and nuts.
Avocados are real “superfoods.” They are rich in essential vitamins and minerals, including potassium. Also, it’s believed to help lower cholesterol by 22 percent, according to the report. Loaded with nutrients and good taste, the avocados have only 2 grams of net carbohydrate. Use in salads and sandwiches.
Meat and Poultry
The keto diet lets you eat plenty of meat. Meat contains very few carbs and is high in protein to help you build muscles. Whenever possible, choose healthy, grass-fed meats, which are higher in fatty acids.
Eggs are high in protein and contain only 1 gram of carbohydrate. Because they are also inexpensive, they are suitable for anyone on a ketogenic diet. Eggs always make you feel whole, allowing you to eat less. Most people take pride in eating only white eggs, but the actual nutrition lies in the yolk, so be sure to eat the egg in its entirety.
Too many people are unfamiliar with coconut oil, another “superfood,” which is perfect for people with diabetes and has been used with Alzheimer’s patients.
Coconut oil can be used in many recipes instead of butter or oil. You can also use it to fry and sauté.
Did you know that dark chocolate has strong antioxidant content? Dark chocolate has achieved superfood status. Chocolate with 80% or higher real cocoa powder can lower your blood pressure. An ounce of 80 percent dark chocolate contains 10 grams of sugar, so it definitely counts as a healthy snack. Keep in mind that the lower the cocoa content, the less nutritious the chocolate content. Milk chocolate is not known to be good chocolate.
Foods to Avoid on a Ketogenic Diet
The keto diet has a lot less limited food than many other diets. Sugar, of course, needs to be avoided. That’s not to say you can’t enjoy delicious desserts.
Many keto-friendly recipes substitute sugar for unsweetened apple sauce in baked goods. Substitute sweeteners, such as Stevia, may also be used in moderation.
Keep in mind that the fruit is good, but it does contain a lot of sugar, so limit the amount you consume to just a few slices a day. Fruit juices are concentrates of nutrients but with a lack of protein. Their sugar content is extremely high.
Before buying, read the label on any bottle of juice. The best juices are “yellow” with just a touch of fruit to taste. Be vigilant about cereals. Most of them are packed with sugar and stripped of any nutrients. Some say, “food added,” but all that means is that all nutrition has been removed and replaced with a small amount and a lot of taste sugar.
One hundred percent bran cereal is going to fit into your keto diet, and you can sweeten it with a handful of berries. Just be sure to check all the labels in the cereal aisle. They might be challenging. However, note that honey, too, is called sugar. You completely exclude the white starches from your diet. They’re nothing but empty calories.
This includes white bread, pasta, and rice. Buy the full-grain variety instead, and enjoy it in moderation. Legumes and beans are good for you but high in carbohydrates. You can have it occasionally; make sure you keep it within your regular 20-5o carb-gram count.