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Keto is a low-carb, high-fat diet that encourages your body to burn fat for energy. It has become increasingly popular as an effective way to shed pounds.
Dieting can potentially improve cholesterol and blood sugar levels; however, it’s not suitable for everyone.
Nuts and seeds
Nuts and seeds are an excellent source of protein, healthy fats, vitamins, and minerals. Not only that but they also satisfy hunger cravings while keeping blood sugars stable in between meals.
Nuts and seeds are one of the most convenient foods you can eat on a keto diet, making them an ideal snack to keep on hand for quick, nutritious snacks when needed. Keep some in your bag at all times for easy access when you need something nutritious but quick.
When selecting nuts and seeds to consume on keto, it’s essential to select those with a low net carb count. Doing so will enable you to meet your macros without compromising the nutritional benefits of these high-quality foods.
Olive oil
The keto diet emphasizes high-fat, low-carbohydrate foods to encourage your body to burn fat for energy instead of glucose.
Olive oil is an excellent source of monounsaturated fat, which may improve heart health and reduce inflammation. Furthermore, it contains antioxidants that support overall wellbeing.
Olive oil can be an integral part of a keto diet, but it’s essential that you select a high-quality product in order to maximize the nutritional benefits from your fat consumption. Extra virgin olive oil is especially beneficial as it retains all the antioxidants and other beneficial compounds found in fresh olives.
Coconut oil
Coconut oil is an integral component of the keto diet, aiding weight loss and keeping you feeling satisfied. Not only that, but it helps regulate blood sugar levels and promotes heart health as well.
Although saturated fat content has been demonized in the past, avocado can actually be beneficial when used wisely.
Coconut oil’s medium-chain triglycerides (MCTs) break down quickly and enter your body as ketones, prompting fat burning. Not only that, but its energy source as well as ability to make you feel full means less temptation for overeating.
Berries
Berries are an ideal addition to the keto diet, as they boast numerous health benefits. These include antioxidants, fiber and essential vitamins and minerals which help regulate blood sugar levels, reduce inflammation and protect against disease.
On the keto diet, it’s best to limit berries intake; they provide sweetness and essential nutrition. Strawberries in particular are delicious and packed with beneficial compounds, while blackberries boast plenty of antioxidants for added protection against free radicals.
Meat
Meat is an essential source of protein, fat and other essential nutrients. Additionally, it keeps you full for longer, which can help you stay on track with your diet without skipping meals or feeling hungry.
When selecting meats for ketosis, opt for unprocessed cuts such as steak, chicken, pork belly and lamb. Processed cuts often contain added sugars which can spike blood glucose levels and push you out of ketosis.
Vegetables
Vegetables are one of the healthiest foods you can eat on a keto diet. Low in carbohydrates and packed with antioxidants, vitamins, minerals and fiber – vegetables make an excellent addition to any meal!
Vegetables come in many varieties, each offering its own health advantages. Some of the most popular vegetables include kale, cabbage, broccoli, spinach and lettuce.
Vegetables are an excellent source of fiber, which helps regulate bowel movements and lowers the risk of heart disease. Furthermore, they contain plenty of potassium which may lower blood pressure.
Eggs
Eggs are an incredibly nutritious and keto-friendly staple for many who follow a low carb lifestyle. Not only do they provide protein, healthy fats, vitamins and minerals – they’re also gluten free!
Eggs may help reduce insulin resistance, which could be beneficial for people with type 2 diabetes. Unfortunately, eggs contain saturated fat (1.6 grams per egg) and cholesterol which should be limited in quantity.
High-fat dairy
Dairy products can have a detrimental effect on your keto diet, so it’s essential to include them only occasionally. Milk and evaporated milk contain high amounts of lactose – sugar that raises blood glucose levels and may pull you away from ketosis.
Dairy products contain calories and carbs, so it’s best to opt for plain or low-fat varieties while on a keto diet. Cheese and yogurt are excellent sources of protein that will help you feel satisfied for longer.
Oils
If you’re new to keto, it may be difficult to incorporate enough fat into your meals. Fortunately, there are plenty of keto-friendly oils you can use as a way to increase your fat intake.
Olive oil has been scientifically proven to aid weight loss and promote overall good health. Not only that, but it also increases nutrient absorption and encourages healthier cholesterol levels.