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Keto is a low-carb diet that puts your body into ketosis, or metabolic shock. During this process, your liver breaks down fat into energy molecules known as ketones.
To maintain ketosis, your carb intake should be kept low and protein intake moderated. Eating too much protein may cause insulin levels to spike, throwing your body out of ketosis.
Protein
The keto diet is high in fats and low in carbohydrates, making it an effective way to shed pounds and build muscle mass. But to achieve maximum benefits from the keto diet, make sure you eat enough protein for both health benefits and muscle building goals.
According to the DRI (Dietary Reference Intake), people should consume around 0.36 grams of protein per pound or 0.8 grams per kg for optimal health and wellness benefits. Keto dieters should aim to consume between 1.25 and 2.0 grams of protein daily based on their ideal or reference body weight.
However, if you’re a type 2 diabetic, eating too much protein could cause your blood sugar levels to surge, preventing ketosis and impairing ketone production.
Vegetables
Vegetables are an integral part of a low-carb diet, not only being delicious but also highly nutritious. Make sure to get plenty of leafy greens, cruciferous veggies (like broccoli, cauliflower and cabbage) as well as fermented veggies like sauerkraut or kimchi into your meals for maximum nutritional benefit.
Vegetables also provide essential nutrients such as vitamins, minerals and fiber that support ketosis in your body. With these essentials on board, you’ll find that vegetables provide all of your daily nutritional needs while staying on a keto diet.
However, you cannot rely solely on vegetables to get all of the carbs necessary for optimal health and weight loss. You also need plenty of healthy fats, proteins such as grass-fed meats or pastured poultry, along with high-quality non-grain low carb nuts and seeds, all in addition to vegetables.
Additionally, it’s best to limit sugary items like candy, juice and white bread from disrupting your blood sugar levels. Eating too many of these high-sugar and high-carb treats could thwart all efforts at ketosis.
Fruits
Fruit is an integral part of a nutritious diet and provides numerous essential vitamins, minerals and compounds with health-promoting effects. Unfortunately, some fruits are high in carbohydrates – which is why some are prohibited on the keto diet.
One reason is the sugar content of many fruits can lead to an abrupt spike in blood sugar levels. To combat this issue, focus on eating low-carb, high-fiber fruits.
Thankfully, there are a few types of fruit that can be included on a keto diet without violating the restrictions. Berries in particular offer great nutritional value with their high fiber content and minimal carbohydrates content.
Berry fruits contain high levels of potassium and vitamin C, which can support your overall wellbeing. In addition, some berries like blackberries contain significant amounts of antioxidants for added protection against free radicals.
Fats
On a keto diet, fats are an integral component of your daily nutrition. Not only do they provide energy to the body, they aid in absorption of vitamins and minerals, but they also play an important role in metabolism.
Certain fats are beneficial for your health, such as monounsaturated and polyunsaturated. These unsaturated lipids have anti-inflammatory effects, reduce heart disease risks, and may even aid with weight loss efforts.
Unsaturated fats can also be found in avocados, olive oil, nuts and seeds. Not only are these sources high in antioxidants, fiber and protein – making them an excellent addition to a nutritious diet – but they are also high in carbohydrates for sustained energy output.
Saturated fats, however, can be found in animal products like butter, ghee and fatty meats. According to the American Heart Association (AHA), it is recommended that consumers limit their consumption of saturated fats because they have been linked to higher cholesterol levels and other cardiovascular issues.
Most keto dieters find a 20-gram net carb limit to be the ideal amount, though this may vary based on your activity level and other factors. As long as you don’t exceed it, sticking with your keto diet shouldn’t be an issue.