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Keto is a popular diet that emphasizes fat consumption and limits carbs. The goal is to push your body into ketosis, an energy-burning state whereby glucose is burned instead of fat for fuel.
However, this diet may not be ideal for everyone and could prove hazardous in the long run. Furthermore, it contains high amounts of saturated fat which has been known to raise LDL cholesterol and raise your risk of heart disease.
Nuts and seeds
Nuts and seeds are popular keto foods due to their healthy fats content and low carb count. Furthermore, these nutritious treats contain plenty of antioxidants which shield the body against inflammation and disease-causing agents.
When following a long keto diet, be mindful of nuts and seeds in moderation. Some of them contain carbohydrates which could cause your blood sugar to spike unexpectedly, forcing you out of ketosis.
Maintaining ketosis requires eating a high-fat, moderate-protein diet with few net carbs. For optimal results, opt for nuts and seeds that contain around 50% fiber as their total carbohydrates – this won’t raise your blood sugar levels.
Chia seeds, pine nuts and flaxseeds are some of the most nutrient-rich nuts and seeds for keto. All three provide plenty of protein, copper and omega-3 fatty acids.
Eggs are one of the simplest foods to incorporate into a keto meal plan. Not only that, but they’re an excellent source of protein and healthy fats as well.
They contain essential nutrients like vitamin B6, calcium, and choline that support a healthy nervous system and eye health.
Eggs can be cooked in a number of ways, including scrambled, fried and boiled. For an even creamier texture, add milk to the eggs for extra creaminess.
They provide a healthy source of omega-3 fatty acids, which reduce inflammation. Furthermore, they contain lutein – an antioxidant which guards against macular degeneration and cataracts.
Dairy consumption remains controversial, with many still believing that high-fat dairy foods contribute to weight gain. However, recent studies suggest otherwise: milk may actually help keep you trim!
High-fat dairy is still allowed on the keto diet, though with some additional cautions. For one thing, cheese and heavy cream contain carbs which must be taken into account if you are trying to stay under 20 grams of net carbohydrates per day.
Good news: For most people without lactose intolerance or cow’s milk allergies, low-lactose dairy is no problem to digest. However, some individuals do have allergies to certain proteins present in cow’s milk which could cause digestive upset or anaphylaxis.
Meat and poultry
Meat and poultry are an excellent source of protein to help preserve muscle mass during a low carb diet. Furthermore, they contain B vitamins and other essential minerals.
Meal-sized portions of lean meat can help you meet your keto macros while controlling calorie intake. Try cuts like top sirloin, bottom round roast, pork chops (with the fat trimmed off), or skinless chicken breast for some variety.
Grass-fed red meat and pastured poultry are especially beneficial for your health, as they contain more omega-3 fats and fewer steroid hormones than conventionally raised beef and chicken products.
On a long keto diet, vegetables can be included, but you should limit your intake of low-fiber ones to reduce constipation risks – which can be an unpleasant side effect of this restrictive eating plan.
Keto-friendly vegetables not only contain fiber, but they are packed with micronutrients and antioxidants as well. Not only can these help regulate your blood sugar levels, but they may also protect you against disease.
Broccoli, for instance, is an incredibly nutrient-dense vegetable with minimal carbs. It’s also an excellent source of vitamins C and K as well as folate.
Another popular keto veggie is green beans, which are low in carbohydrates and calories while packed with fibre and vitamins. They can be added to salads, soups and sabzis as a hydrating food due to their nearly 89% water content.