In recent times, the keto diet has become the most practiced form of dieting for people around the world.
Over the years, health specialists and doctors have consistently argued about the effectiveness of the keto diet.
There are, however, studies that have proven that the keto diet serves its purpose to those who practice it.
The International Journal of Environmental Research and Public Health even published the results of research which demonstrated that people who adhere to a ketogenic diet experience reduced levels of hunger and better metabolism.
In order for you to follow the keto diet and experience solid weight loss results, precision needs to be made while selecting the recommended food for the keto diet.
When choosing the foods that make up your keto diet, you need to follow the very first rule: taking in a very little amount of carbohydrates.
Typically, the number of carbohydrates you should be consuming should be a maximum of 10 percent.
The amount of protein should be 15 to 25 percent and the rest of the 65 to 75 percent of your food intake should be healthy fat.
If your food consumption is consistent in this proportion, your body will attain the level required for ketosis, a metabolic procedure that takes place when fat is being used up as fuel by the body system, when the amount of glucose remaining in the system is significantly reduced.
Essentially, for you to follow the ketogenic diet, you need to eliminate all forms of sugar intake and carbs, while at the same time, stocking up your system with high fat intake.
If you want to successfully practice keto dieting, then you need to concentrate on what you’re consuming, and not what you’re not taking in.
This article has been constructed for those who have no idea about what to eat and what not to eat to follow the keto diet.
The list below provides you with a sense of the foods you need to start up or maintain your ketogenic diet.
The way the list has been constructed makes sure that while practicing your keto diet, you also get to enjoy it very much.
It wouldn’t make much sense if dieting feels like a hard task for you and you start to deviate from it.
Check out the list below so you can have an idea of what foods you need to get to begin your keto diet.
Keep in mind that before you begin a new diet plan, you will need to discuss it with your doctor.
1. Tomatoes
Although tomatoes are fruits, they are perfectly safe for you to consume while observing the keto diet.
The particular reason why tomatoes are being mentioned on this list is because of the health advantages they have for the heart.
Tomatoes contain high amounts of lycopene, a phytochemical that is highly beneficial to the heart.
A study was published in the British Journal of Nutrition that the more lycopene that is consumed by a person, the less that person is likely to develop diseases associated with the heart.
2. Coffee
It might be surprising to see caffeine is on the list.
Well, as pleasant as it is for coffee lovers, the consumption of coffee on a keto diet comes with a catch: no sugar or milk must be added.
If you must add anything to your coffee then it must be something containing healthy fats like butter or coconut oil.
3. Spinach
Spinach contains a whole lot fewer carbohydrates than other foods.
These leaves have been ranked high when observing a keto diet.
Spinach also contains a whole range of contents beneficial to health like iron, fiber, and potassium.
4. Bacon
If you’re a meat lover, then start celebrating right now!
The delicious salt-cured is a great option for you if you’re observing the keto diet.
It contains absolutely no carbs and sugar, which makes it perfect for this list.
5. Eggs
You can consume any type of eggs if you’re observing the keto diet be it scrambled, boiled or fried eggs.
Eggs contain the proper amount of fat and protein needed to achieve ketosis.
Apart from this, eggs also contain a whole range of nutrients for your body system.
6. Wild Salmon
Wild salmon is suitable for you or anyone else observing the keto diet.
You can consume any type of this fish that provides your body system with more nutrients than other types of fish.
7. Olive Oil
In keto diets, healthy fats are basically what you’d refer to as the ‘big deal for meals’ and that’s why olive oil has been chosen for this list.
Olive oil contains a lot of healthy fat that keeps the heart free of diseases and a healthy dose of vitamin E.
In fact, you might as well cook some of the foods mentioned on this list in olive oil to savor a whole new taste and combine a wider range of nutrients.
8. Asparagus
This vegetable contains a low amount of carbohydrates and is perfectly suited to the keto diet.
Even if you’re not observing the ketogenic diet, you should make an effort to consume these green stalks in abundance from time to time.
It contains a good amount of glutathione, which helps to reduce the risk of developing some types of cancer.
A journal, Cancers, also published research that proves the role of glutathione in shielding and regulating cells in the body.
9. Avocado
Don’t jump for joy just yet, Avocado lovers; observing the keto diet means you can’t add sugar or a high amount of carbs to your meal which means you can’t consume this with chips or toast.
You can, however, eat it with salad or eggs.
Avocados contain a low amount of carbs and a high amount of healthy fat.
10. Cauliflower
You can consume cauliflower anyway that you want as it is a good switch for foods containing starch.
It contains a low amount of sugar equivalent to two grams in each cup.
Wrapping it up
Making a decision to go on a ketogenic diet is one of the best you’ll make in your race to losing weight.
The keto diet requires discipline so you don’t backslide from what you’re supposed to consume.
You can make use of the foods listed up in the article as a kitchen shopping guide.
Do this, and you’re sure to experience the very best of results while observing the keto diet.
Dee Johnson says
Not quite sure if this is right for me yet. Still thinking as I’m diabetic and have thyroid problems.