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Keto diet is a low-carb, high-fat eating plan that has been known to be successful for weight loss and lowering cholesterol levels. Furthermore, it may reduce blood sugar and insulin levels in those living with diabetes.
The keto diet encourages a metabolic state known as ketosis, in which your body burns fat for energy instead of carbohydrates. It may also aid in treating health conditions like epilepsy and cancer.
Nuts and seeds
Nuts and seeds are a go-to choice among keto dieters due to their low net carb content and abundance of nutrients that promote fat loss.
However, it’s essential to watch portion sizes. They are high in calories and can quickly add up, so be sure to enjoy them in moderation.
Nuts and seeds are packed with protein, fiber, essential vitamins and minerals that can help you feel full between meals while decreasing hunger cravings.
Olive oil
Olive oil has long been recognized for its health-promoting qualities as a cooking oil. Its antioxidant properties and polyphenol content help protect the heart, prevent diabetes and beautify skin.
Olive oils come in a range of grades, from light to extra-virgin and pure. The grade you receive depends on several factors such as where it was produced, the quality of the fruit used and how it was extracted.
Studies on olive oil’s health benefits abound. One study even suggests it could reduce your risk of stroke. Meanwhile, another study suggests hydroxytyrosol may promote apoptosis (cell death) in colon cancer cells.
Coconut oil
Coconut oil is an ideal choice for those on the keto diet, as it contains medium chain triglycerides (MCTs). MCTs are easily absorbed by the body and quickly converted to ketones. Plus, lauric acid helps the body remain in ketosis longer.
The keto diet restricts carbohydrates, forcing the body into a metabolic state known as ketosis. This burns fat for fuel instead of carbohydrates and can help stabilize blood sugar levels while encouraging weight loss.
Berries
Berries are an excellent source of dietary fiber, which can aid weight loss and promote digestive health. Plus, their antioxidant content may lower cholesterol levels and protect the heart.
Berries can be divided into three primary groups: drupes; berries; and pomes. Drupes contain one seed covered by an outer layer (endocarp) and mesocarp, while berries have many seeds.
By botanical definition, berries include grapes, tomatoes, cucumbers, eggplants, bananas and chili peppers. Fruits commonly considered berries but excluded from this definition include strawberries, raspberries, blackberries and mulberries which are aggregate fruits; watermelons and pumpkins which are multiple fruits.
Eggs
Eggs are one of the best sources of raw protein worldwide. Low in carbohydrates and packed with 6 grams of protein per egg, eggs are an ideal snack for athletes or anyone looking to increase their muscle mass.
They enhance metabolic rates, promote eye, heart and brain health, raise HDL levels and lower stroke risks. Furthermore, they aid weight loss by keeping you fuller for longer periods of time.
They are also packed with antioxidants like vitamin C, E and lutein. Together these nutrients can protect you from macular degeneration – the leading cause of blindness – by fighting off free radicals.
High-fat dairy
High-fat dairy can be an integral part of your keto diet. But always double check the label to make sure it’s free from sneaky carbs and fillers that could hinder your weight loss efforts.
Dairy products such as butter, cream cheese, yogurt and ice cream contain protein, calcium, phosphorus and vitamins A, B6, B12, D and K.
Research has demonstrated that people who consume the highest amounts of dairy have lower rates of cardiovascular disease than those who eat less. However, you should note that high-fat dairy does contain saturated fat.
Oils
When following the keto diet, there are various oils to choose from for cooking and drizzling purposes. Not all oils are created equal, however, so it’s essential to select the best ones for your cooking needs.
Unfortunately, using the wrong oil can knock you out of ketosis and make your eating plan less effective. That is why we suggest only using unrefined cooking oils that are high in beneficial fats for your keto meal plan.
Extra virgin olive oil, for instance, is widely considered to be one of the healthiest cooking oils available. It’s high in monounsaturated fatty acids which may aid with ketone production.