Foods consumed while on a ketogenic diet are basically low in carbs, but high in protein and fat. The aim of the diet is for your body to achieve the ketosis state, where your cells are breaking down fat for energy instead of carbs. There are foods with low carbs that can mainly be placed into two categories either low-carb vegetables or low-carb fruits. Eat vegetables that are normally grown above ground, not root tubers. Vegetables low in carbohydrates include kale, cabbage, cucumber, celery, broccoli, cauliflower, red and green peppers, spinach, zucchini, among others. Some end up having a vegetarian or a vegan keto experience since you should eat more greens than ever.
Potatoes, arrow roots, yams are vegetables that are full of starch, and they would interfere with the daily carbohydrate intake. Therefore, they are not advisable to eat during the diet for the best results. Leafy greens such as spinach are linked to the research of foods that help reduce the risk of getting cancer. Eat fruits rich in vitamin C such as strawberries, tomatoes, avocados, lemons, or limes. Avoid those that are high in sugar, such as mangoes, watermelons, bananas, etc. When picking a fruit that is good to have while doing keto, go for fruits with low levels of glycemic varieties.
Fruits found to be keto-friendly, promote reduced glucose levels in the body from carbohydrates, which are normally broken down for energy. You should strive to substitute carbs for healthy fats. It is near impossible to find foods to eat that have absolutely carbohydrates so go for foods with little amounts. Protein levels have to be regulated as they can turn to glucose if consumed in large amounts. To avoid overeating proteins on keto, it should make up a third of the food on your plate. Do not cut out proteins completely as they aid in producing amino acids for body organs that cannot rely on ketones to function.
You can eat proteins such as meat, fish, dairy, poultry, and eggs. Seafood will provide your body with nutrients like potassium while being low in carbohydrates. A person can have fatty fish to incorporate omega-3 into their meal which improves the body’s sensitivity to insulin and regulates its levels. Regularly eating fish improves your body’s ability to fight off diseases, memory, as well as overall mental processes. Keto diet is largely known for aiding in weight loss as it becomes a lifestyle for a person who has done it for a long time. You can eat unprocessed meat because some processed meat like bacon contains some sugar, which goes against the aim of the diet.
Have eggs as often as possible because they contain antioxidants and promote a feeling of fullness. The yoke does not contain significant cholesterol levels that would affect your dieting progress. You can have them anyway you want does not have to be necessarily boiled. Cheese is a healthy protein notion to have during your meal. Eat food that is rich in healthy fats and keep far from trans fats that is very unhealthy. Fats add richness in taste to your food since you can use some in cooking such as coconut oil or olive oil. The highest calorie count should come from fats for a person who wants to achieve a ketosis state.
Seeds and nuts such as groundnuts, Chia seeds, walnuts keep you full for longer while being a great nutritional source of fiber. A few types of nuts do have more carbs as compared to the rest, they include almonds, pistachios, and cashews. You can still have snacks as long as the list contains healthy options like dark chocolate and Greek yogurt. Guacamole is still healthy to eat because it’s made from avocados that are ketogenic friendly. For noodle lovers, you have an equivalent option referred to as shirataki noodles that are very high in the Glucomannan fiber nutrient. The noodles’ basic ingredient is water, meaning they contain little to no carb count.
There are several foods that you should strive to not eat such as bread, candy, sugary drinks, alcohol, root tubers, grains, legumes as well a few condiments like barbecue sauce. For the diet to work, you need to be strict on what you put on your plate.