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The keto diet is a low-carb, high-fat eating plan that puts your body into ketosis. This reduces blood sugar and insulin levels, potentially leading to weight loss.
On this diet, you can help lower your cholesterol and triglyceride levels; however, be mindful of how many carbohydrates you consume during this time.
Nuts and seeds
No matter your level of keto expertise, nuts and seeds can make all the difference in your meals. These nutrient-dense, high-fat items offer an ideal combination of fats, proteins, and carbohydrates necessary for success on this restrictive dietary plan.
No matter which nut or seed you select, they’re packed with essential vitamins, minerals and antioxidants. Not only that but they’re also an excellent source of protein, fiber and healthy fats as well.
Olive oil
Olive oil is an excellent source of monounsaturated fat, helping you reach the 70% threshold required for nutritional ketosis. Furthermore, it contains antioxidants known to fight inflammation and keep you healthy.
When creating keto meals, the olive oil you choose to use is of paramount importance. Be sure to purchase an excellent extra virgin olive oil that hasn’t been refined or processed with solvents or heat.
Extra virgin olive oil is an ideal cooking oil that can be used for sauteing, roasting and light frying. Additionally, it makes a great choice when baking goods.
Coconut oil
The keto diet is a low-carb, high-fat eating plan that can help you shed pounds and regulate blood sugar levels. Additionally, it encourages ketosis — a metabolic state in which your body burns fat for fuel instead of carbs — by encouraging weight loss and stabilizing insulin levels.
Coconut oil is an ideal fat for the keto diet as it contains MCTs (medium chain triglycerides). These acids are quickly metabolized compared to long-chain fatty acids and can significantly boost ketone production.
Coconut oil comes in both refined and unrefined varieties. Refined coconut oil has been deodorized and bleached, which takes away its characteristic smell and flavor.
Berries
Berries are an ideal keto-friendly food due to their high antioxidant, vitamin, mineral content and fiber content. Furthermore, berries provide numerous nutrients that support heart health, weight loss and brain function.
It is essential to remember that not all berries are created equal. Botanically speaking, only true berries can be considered true berries.
Berry fruit definition: To be classified as a berry, the fruit must develop from an ovary of one flower with seeds inside. Other fruits such as strawberries, raspberries and blackberries do not meet this definition.
Coffee and tea
The keto diet involves eating high-fat, low-carb foods that fuel your body with fat instead of glucose – this metabolic state is known as ketosis, and it can help you shed pounds quickly.
However, it’s essential to remember that coffee or tea still contains carbs; thus, avoid adding sugar, creamers or other sweeteners when making your drinks.
Coffee and tea both contain antioxidants which may protect your heart from disease, reduce cancer risks and enhance brain health. However, it’s best to limit caffeine consumption as too much caffeine may have adverse effects on health.
Cocoa
Theobroma cacao seeds are packed with antioxidants. Furthermore, they contain procyanidins – a type of flavonol which has been known to reduce blood pressure and relax blood vessels.
Cacao has been linked to a reduced risk of heart disease and cancer. Additionally, it can aid in memory enhancement as well as skin health.
However, not all cocoa is created equal. Some may be processed with sugars and other additives, so it’s essential to read the labels before purchasing a chocolate bar.
Cacao is an easy way to boost your antioxidant intake and promote good health. Try adding cocoa powder to oatmeal or smoothies, or incorporate unsweetened cacao nibs into trail mix for extra nutrition.