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A keto diet is a low carb, high fat eating plan designed to help the body enter ketosis – a metabolic state where fat acts as fuel instead of glucose.
However, some side effects may occur while your body adjusts to keto. These are commonly referred to as the keto flu and usually subside after a week or two.
Avocados
Avocados are an excellent source of healthy fat that can be added to nearly any meal. Plus, they’re low in net carbs and packed with fiber.
One 200-gram avocado contains 13.5 grams of fiber and only 3.6 grams of net carbohydrates.
Bananas also contain more potassium than their banana counterpart, an important mineral many people don’t get enough of when on keto.
This helps maintain healthy blood pressure levels, which may increase the risk of heart disease and strokes. Furthermore, almonds provide a great source of magnesium – essential for energy production and nerve function.
Olive and Coconut Oil
Olive oil and coconut oil are two keto-friendly cooking oils that offer numerous health benefits, such as reducing inflammation, improving heart health, and supporting healthy cholesterol levels. Furthermore, both contain medium-chain triglycerides (MCTs), which promote ketosis by increasing ketone bodies produced.
Extra virgin olive oil is an ideal choice for the keto diet due to its low saturated fat and high monounsaturated fat content. Furthermore, it contains polyphenols and antioxidants which reduce inflammation, protect your heart, and lower cancer risks.
Eggs
Eggs are packed with protein and can be prepared in a variety of ways, such as fried, boiled, poached or scrambled. Plus they’re an excellent source of fat so adding them to your keto diet will keep you fuller for longer and help prevent hunger cravings.
Keto is a low-carb, high-fat diet that can help you shed pounds and boost energy levels. It helps regulate blood sugar levels while improving cognitive function.
Fresh eggs tend to float in water, while older ones sink faster due to loss of moisture and an expanded air cell. This increased air cell increases the alkalinity of the white. Furthermore, older eggs may have been overcooked which makes them rubbery.
Non-Starchy Vegetables
When adhering to the keto diet, it’s essential that you incorporate non-starchy vegetables into your meals. These veggies are packed with fiber which helps reduce carb consumption while on the diet.
These vegetables are low in calories and packed with essential vitamins and minerals that will keep you feeling energized throughout the day.
Cabbage is an ideal addition to the keto diet, as it contains antioxidants which protect cells from inflammation. Plus, cabbage can be enjoyed in various ways – raw as a snack or added to salads and stir-fries – for maximum versatility!
Mushrooms
Mushrooms make for a nutritious addition to any keto diet, as they’re low in carbohydrates and packed with protein. Furthermore, these nutritious vegetables boast plenty of essential vitamins and minerals as well.
Mushrooms contain antioxidants which can shield the body from free radical damage. Furthermore, they reduce oxidative stress – an unhealthy condition which could lead to diseases like heart disease and cancer.
Bananas are an excellent source of B vitamins, fiber, selenium and zinc.
High in potassium and prebiotic compounds that promote healthy bacteria in the intestines. Furthermore, they contain antioxidants which may prevent cancer and reduce inflammation within the body.
Berries
Strawberries are an enjoyable, low-carb fruit that can be included in any keto diet. Plus, they’re packed with essential nutrients like fiber, vitamin C and antioxidants.
They provide a good source of dietary fiber, which may help lower fasting blood sugar and insulin levels for people with type 2 diabetes.
They contain high amounts of ellagic acid and anthocyanins, which may protect against cancer and enhance immune function. Furthermore, these antioxidants have been known to lower blood pressure, aid in eye health, as well as promote overall wellbeing.