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Over time, there has been a smattering number of diet programs that came out, and everyone tried. Keto is the best way to lose weight fast and forever! Some have failed while others succeeded. Among those that made an impressive impact on health and fitness-conscious individuals is the Keto Diet.
And there’s no denying that it’s the most popular and prevalent diet plan almost everybody religiously follows.
Introduction: Understanding the Keto Diet
Keto Diet is the shorter and more notable term for Ketogenic Diet. In a typical sense, this eating plan is all about cutting back on your carbs consumption and pumping up your fat. Simply put, you’re going to lessen food that is high in carbohydrates and get more calories by consuming more protein and fat to produce energy.
What are the basic rules for keto?
What’s the main idea of this diet plan? After strictly following this eating program for two to seven days, your body will go into a metabolic state called ketosis. It means that the body will create organic compounds better known as ketones when there are not enough carbohydrates to use for energy.
By doing such, your body will start to burn the fats to get more energy. Hence, you will begin losing weight. Believe it or not, Keto Diet’s intended purpose was to aid in minimizing seizures. Yet, they found out later that those people who observe the diet plan were losing weight in the process.
Apart from that, the Keto Diet is also beneficial for people with diabetes and has shown significant attributes in reducing the risks of cancer and other diseases.
And that is how it became a noteworthy diet plan.
What Keto Foods to Consider
How do I start a keto diet for beginners?
Typically, a Keto Diet puts an intake limit of carbs to 20-50 grams daily. Despite the seemingly daunting process that this challenging program presents, there are a lot of sources of Keto-friendly food, which are rich in high nutrients and can perfectly fit into this diet plan
With that, here are some of the healthy Keto Foods.
- Poultry and Meat
This group of food do not contain carbohydrates and are a popular source of high-quality protein and other nutrients. That said, grass-fed meat or organic ones are the healthiest picks.
- Seafood
There are lots of carb-free or very low in carbohydrates seafood. Two of the most keto-friendly ones are fish and shellfish. However, some shellfish may be free from carbs, while others have high content. Both kinds are also good sources of minerals, omega-3s, and vitamins.
Other fish like salmon is also rich in potassium, selenium, and vitamin B, but are almost carb-free.
- Cheese
It’s not only delicious but nutritious. There are plenty of types of cheese, and all of them are substantially low in carbohydrates and high in fats. That is why it’s a perfect fit for your Keto Diet.
Overall, cheese is rich in beneficial fatty acids, calcium, and protein. Most health experts prefer cottage cheese over other types because it is healthier as it contains more casein proteins.
- Eggs
Arguably, one of the most versatile and healthiest food groups in the world is eggs. One egg has less than one gram of carbs. What makes eggs an ideal part of a diet plan? It can keep you full for hours. Eggs are rich in several nutrients, too, that can help protect eyesight and heart health.
- Low-Carb Vegetables
Vegetables, in general, contain fiber that the body doesn’t digest and absorb, unlike other forms of carbs. Those non-starchy vegetables are low in carbohydrates and calories but are high in other nutrients, such as several antioxidants, minerals, and vitamin C.
Other than that, these vegetables also reduce the risks of diseases like cancer.
- Avocado
When you talk about incredibly healthy fruits, avocado comes on the list. It contains plenty of vitamins, potassium, and minerals. A higher intake of potassium can help in transitioning to a Keto Diet easier. Moreover, avocados can also improve the levels of triglyceride and cholesterol.
One piece of this fruit has two grams of net carbs per serving but is high in fiber. Research conducted earlier showed that avocados can improve heart health markers too.
- Coconut Oil
The unique properties that come with coconut oil make it suitable for a Keto Diet. For starters, it has medium-chain triglycerides or MCTs. These compounds get taken directly by the liver to convert into ketones or energy.
Due to its high ketone levels, medical scientists used it in people with brain and nervous system disorders, such as Alzheimer’s disease.
Moreover, a study also showed that MCTs plus the coconut oil’s primary fatty acid, lauric acid, are a perfect duo to sustain ketosis levels. Therefore, increasing metabolic rate and promoting weight loss.
- Nuts and Seeds
Consumption of nuts and seeds is proven to be healthy as they’re high in fats and low in carbs. Hence, linking them to reducing risks of heart disease, depression, cancers, and other chronic illnesses.
Nuts and seeds are rich in fiber that can make you feel full. Nevertheless, different types of them come with varied carb content. In total, they provide about zero to eight grams of net carbs every ounce.
- Plain Greek Yogurt
Although yogurt contains some carbs, it is still ideal as part of a Keto Diet. Overall, it is healthy and high in protein. In a 5-ounce or 150-gram Plain Greek yogurt, there’s a 5-gram of carbs and 11-gram of protein content.
Plain Greek yogurt can also help decrease your appetite as it promotes fullness. You can combine it with either chopped nuts or cinnamon for a quick and easy Keto treat.
- Olive Oil
For salad lovers out there, olive oil would be a perfect pick for your dressing. It offers many benefits to the heart. And as it is a pure fat source, it doesn’t contain carbs.
Olive oil is rich in many nutrients that can help in reducing risk factors for heart diseases, improving artery function, and decreasing inflammation.
The list continues as there are many healthy Keto foods that you can find and are readily available for you to grab and include in your diet plans, such as berries and unsweetened coffee and tea, as well as dark chocolate and cocoa.
What Keto Foods have Fiber – What Keto Foods are high in Fiber
In most cases, some people who observe a Keto Diet may often neglect to include a quality source of fiber in their eating habits to avoid carbs. And it’s not advisable as it may lead to digestive problems, such as constipation and poor digestion. Also, there will be an insufficient supply of certain minerals and vitamins.
How do you successfully do a keto diet?
Fiber is tremendously essential in the proper regulation of the body as it helps in waste removal through the colon. It also keeps the digestive system healthy. Thus, here are Keto foods with high fiber content and low in carbs.
- Avocado Fruit
As mentioned earlier, avocados are high in fiber. One small of 136 grams of avocado contains nine (9) grams of fiber.
- Flax Seeds
One of the best seeds in the list of Keto Foods that offer low carbs and high fiber is the flax seeds. Two (2) tablespoons of 14 grams of ground flax seeds contain four (4) grams of fiber and zero-gram carbs.
- Almonds
Almonds are highly nutritious as they contain antioxidants, manganese, magnesium, vitamin E, and other essential vitamins and minerals. Most of all, almonds are high in protein and fiber.
An ounce of twenty-eight (28) grams of raw almonds contains four (4) grams of fiber and only three (3) grams of net carbs.
- Chia Seeds
Small, but terrible is the best way to describe Chia seeds. Don’t let their tiny size deceives you because these Keto Food elements are rich in many nutrients.
These seeds also contain omega-3 fatty acids and a handful of vitamins and minerals. Chia seeds are high in protein and fiber content too. A 2-tablespoon or thirty (30) grams of these seeds contain eleven (11) grams of fiber and just two (2) grams of net carbs.
- Blackberries
Among the many healthy berries, blackberries serve many nutrients that help reduce risks of heart disease, chronic inflammation, and cancer. One cup of 140 grams of blackberries contains seven (7) grams of fiber.
- Cauliflower
A popular item in the low-carb diet groups is cauliflower. It’s a perfect piece of Keto Food because you can make it into a rice form to substitute grain and is a popular source of fiber.
One cup or eight-five (85) grams of chopped cauliflower contains two (2) grams of fiber.
- Asparagus
Aside from its high fiber content, asparagus is also rich in vitamin K. A cup of 134 grams of raw asparagus contains three (3) grams of fiber.
- Wheat Bran
Naturally found in whole grains, wheat bran contains an impressive amount of fiber that can aid in treating constipation and promoting regular bowel movement. One-fourth cup or 15 grams of wheat bran offers six (6) grams of fiber.
- Broccoli
Another famous kind of cruciferous vegetable is broccoli. It is low in calories and high in fiber. Aside from that, it is also rich in vitamins C and K as well as folate and potassium, among many others.
A cup of seventy-one (71) grams of raw broccoli florets contain two (2) grams of fiber.
- Purple Cabbage
Incorporating some color into your Keto food is purple cabbage. Aside from putting color on your dishes, it is also high in fiber and low in carbs. One cup of chopped red cabbage, which is equivalent to 89 grams, contains two (2) grams of fiber.
Are bananas keto friendly?
Bananas can be good for your health, but they have way too many carbohydrates to be keto friendly. You should avoid bananas on the ketogenic diet.
What Keto Foods Can I Eat – What Keto Foods Can You Eat
There’s a whole lot list of Keto foods that you can eat. Apart from the ones mentioned above, you can group them into two, namely best and good.
- Best Keto Foods that You Can Eat
These are the foods that have less than three (3) grams of net carbs (total carbs minus the grams of fiber) for every one hundred (100) grams of the food.
- Lettuce
- Greens
- Celery
- Beef
- Chicken
- Fatty Fish
- Lobster
- Heavy Cream
- Duck Fat
- Dried Herbs
- Good Keto Foods that You Can Eat
These are the foods that have three (3) to six (6) grams of net carbs for every 100 grams of the food.
- Cabbage
- Cucumber
- Brussels Sprouts
- Raspberries
- Bologna
- Macadamia Nuts
- Meat Bars
- Pickles
- Pumpkin Seeds
- Soy Sauce
There are gazillions for you to choose from the many lists of Keto Foods. The ones mentioned above are only a few of them.
What Keto Foods Have Potassium
High-Potassium Keto Foods include, but are not limited, to the following:
- 175 grams of cooked Swiss chard
- 180 grams of cooked Spinach
- 150 grams of cooked Mushrooms
- 114 grams of Salmon
- 121 grams of Artichoke
- 30 grams of Hemp seeds
What Keto Foods are High in Fat
For Keto Foods that are high in fat, here is a handful of them:
- On-half-size of avocado contains fifteen (15) grams of fat
- A tablespoon of olive oil offers 13.5 grams of fat
- One tablespoon of avocado oil contains fourteen (14) grams of fat
- A tablespoon of almonds has nine (9) grams of fat
What Keto Foods Have No Carbs
While there are many Keto Foods that have low in carbs, there are those with no carbs. Some of them are in the list below.
- Fresh meats
- Cod
- Flounder
- Sardine
- Bass
- Catfish
- Coconut oil
- Seaweed
- Cinnamon
- Curry powder
What Keto Foods are High in Protein
These are the Keto Foods that have high protein content.
- One whole large egg contains seven (7) grams of protein
- A cup of low-fat milk provides eight (8) grams of protein
- One piece of cheese stick offers six (6) grams of protein
- Three-ounce of cooked salmon contains seventeen (17) grams of protein
- A seven-ounce container of plain Greek yogurt has twenty (20) grams of protein
Where do you lose weight first on keto?
When you lose weight on a ketogenic diet (also known as the “keto” diet), the rate at which you lose weight and the specific areas of your body where you lose weight first may vary depending on a number of factors, including your age, gender, and body composition.
In general, when you lose weight, you may notice that you lose weight from all over your body, including your face, arms, legs, and waist. Some people may notice that they lose weight more quickly in certain areas, while others may notice that weight loss is more evenly distributed.
It is important to note that the keto diet is not a “miracle” weight loss solution and that losing weight requires a combination of a healthy diet and regular physical activity. While the keto diet may be effective for weight loss, it is not suitable for everyone and may not be appropriate for long-term use.
Does exercise speed up weight loss in ketosis?
Exercise can help to speed up weight loss and enhance the health benefits of a ketogenic diet (also known as the “keto” diet). When you engage in regular physical activity, you burn calories which can help to boost your metabolism. This can lead to weight loss and may also help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
In addition to helping with weight loss, exercise has a number of other health benefits, including improving cardiovascular health, strengthening bones and muscles, and reducing the risk of developing certain chronic diseases.
It is important to note that the keto diet is not a “miracle” weight loss solution and that losing weight requires a combination of a healthy diet and regular physical activity. While the keto diet may be effective for weight loss, it is not suitable for everyone and may not be appropriate for long-term use.
Why am I not losing weight in ketosis?
There are a number of reasons why you may not be losing weight on a ketogenic diet (also known as the “keto” diet), even if you are in ketosis. Here are a few possible reasons:
You are not in ketosis: It is possible that you are not in ketosis, even if you are following a keto diet. To enter ketosis, you need to limit your carbohydrate intake to less than 50 grams per day and increase your fat intake. It can take several days or even a few weeks to enter ketosis, so it is important to be patient and consistent with your diet.
You are not eating enough: To lose weight, you need to create a calorie deficit, which means that you need to burn more calories than you consume. If you are not eating enough, your body may not have enough energy to fuel your activities, which can make it difficult to lose weight.
You are not tracking your food intake: It is important to track your food intake to ensure that you are consuming the right amount of calories and nutrients. If you are not accurately tracking your food intake, you may be consuming more calories than you realize.
You are not exercising: In addition to following a keto diet, increasing your physical activity can help to boost weight loss. Aim for at least 150 minutes of moderate-intensity exercise per week.
You have a medical condition: If you are not losing weight on a keto diet and you have tried making lifestyle changes, it is possible that you have an underlying medical condition that is hindering your weight loss. It is a good idea to talk to a healthcare professional if you are concerned about your weight loss.
How much water should I drink on keto?
It is important to stay hydrated when following a ketogenic diet (also known as the “keto” diet), as water is essential for many of the body’s functions. While the specific amount of water that you need to drink will depend on a number of factors, including your age, gender, and activity level, a good general guideline is to aim for at least 8-8 ounces of water per day.
In addition to drinking plain water, you can also get hydration from other sources, such as herbal teas, broth-based soups, and water-rich foods such as fruits and vegetables.
It is important to note that the keto diet can increase your risk of dehydration, as it can lead to an increase in the production of ketones, which can cause the body to lose water and electrolytes. To help prevent dehydration, it is a good idea to drink plenty of water and consume electrolyte-rich foods such as salt, magnesium, and potassium.
If you are experiencing symptoms of dehydration, such as thirst, dry mouth, fatigue, or dizziness, it is important to increase your fluid intake and talk to a healthcare professional for guidance. They can help you determine the best way to stay hydrated on a keto diet.
Source: Healthline
