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Are You New to Keto Dieting? Starting the keto diet can be both daunting and frustrating; luckily, though, it is possible to find success on it without feeling restricted by food restrictions.
Step one is to gradually decrease your overall carb consumption until you reach your ideal levels. This process should take time.
Meat
Meat can be an excellent source of low-carb nutrition. Naturally devoid of carbohydrates and high in protein content, meat provides an economical and filling option to start keto on a budget or provide protein nourishment.
Vitamin-rich dairy products contain B-group vitamins that are vital for developing and maintaining red blood cells and hormones, along with maintaining optimal cholesterol levels and supporting overall good health.
On a keto diet, when selecting meat to include as part of your meals, opt for natural, unprocessed options like chicken, beef, pork and lamb as they contain nutritious fats that support your body and mind.
Grass-fed beef and other grass-raised meats are especially nutrient dense and should form part of your regular diet. As Healthline points out, they’re better choices than processed meats because they’re free from harmful chemicals and antibiotics and tend to contain higher amounts of omega-3 fatty acids and less saturated fat than their conventional counterparts.
Vegetables
Vegetables can provide an ideal starting point when transitioning to keto diets. Not only can these nutritious and flavorful vegetables bring color and diversity into meals without increasing carb consumption significantly, they’re also low on the “carb-o-meter.”
Leafy greens like spinach, kale and bok choy are among the best keto options because they’re low in carbohydrates while still packed full of essential fiber, protein and antioxidants that can keep you feeling full while also supporting ketosis.
Avocados are another fantastic vegetable choice to add to your keto diet, serving as an excellent source of fiber, fat, potassium and vitamins B6, C and E.
Spinach, lettuce and cucumbers are great keto food choices because they’re low in carbohydrates while offering essential nutrients such as vitamins A, C and K, folate, calcium magnesium potassium zinc.
Dairy
The keto diet is an extremely low-carb and high-fat eating plan designed to help you shed extra fat by switching from burning carbs to using up ketone bodies for energy production.
In general, a keto diet should focus on fresh food. This means avoiding all highly refined and highly processed starchy carbs such as wheat, rice, pasta and quinoa.
Milk, evaporated milk, dry milk and yogurt are not recommended as part of a keto diet because they all contain lactose which has the same effects on blood sugar levels as regular sugar does.
Even though dairy is not the focus of a keto diet, it remains crucial that keto dieters consume a range of dairy products with minimal carbs and lactose content for maximum success. When searching for dairy options to stay ketogenic, look for those which contain minimal lactose levels and feature healthy cows as sources.
If you’re following a keto diet but experience issues with lactose intolerance or general dairy intolerance, taking part in an elimination trial for one month could help your body heal from its effects and alleviate lingering symptoms.
Oils
Selecting appropriate cooking oils and fats for a keto diet is key to its success, and should be done wisely in order to maximize health benefits. Even moderate amounts of dietary fat have proven themselves effective at helping with weight loss, improving mood, absorption of nutrients, and cardiovascular wellbeing; so choosing wisely when selecting keto-friendly oils.
When following a keto diet, some of the oils most suitable to use may include extra virgin olive oil, coconut and avocado oils as well as hazelnut, walnut and sesame oils. You should avoid partially hydrogenated and refined oils which contain polyunsaturates.
Another keto-friendly food option is butter, which boasts high satiating value and contains healthy unsaturated fats. For optimal nutritional content and an equal ratio between omega 3s and 6s, grass-fed butter should be selected.