Keto is the diet trend with big promises to keep. It takes some discipline and commitment, but it is working for many who want to lose weight or control other health conditions. It helps to start with an understanding of how the diet works.
The human body is fascinating. Its mechanism is mysterious and amazing. And, the Keto Diet is a good example of how things work. The idea is to radically reduce your carbohydrates. Now, carbohydrates are your body’s source of energy. So, if you remove the carbohydrates, your body will turn to burn the fat in your system.
More precisely, carbs turn into glucose, and that blood sugar fuels your energy level. So, if you reduce the carbohydrate intake, the liver starts breaking down fat, turning it into ketones which energize your systems.
According to Today.com, “The ketogenic diet allows about 70 to 80 percent fat, about 5 percent carbohydrates (which equates to about 25 digestible, or net carbs, which are calculated by subtracting fiber from total carbohydrates), and moderate amounts of protein.”
Try these 7 foods If you’re on a Keto Diet:
Restricting your carbohydrates can make meal planning difficult, but here are seven foods you can work into many a recipe.
- Avocado: The avocado is a miracle food. Nutritionists include avocado in every diet plan. The fruit is a great source of vitamin B5, folate, and monounsaturated fats. A third of one includes 3.1 grams of fiber and 3.9 grams of carbs.
- Berries: Blackberries, blueberries, raspberries, and strawberries are rich in anti-inflammatory flavonoids and anti-oxidants. Like other fruits, they contain sugars, but eaten in moderation, they are also flavorful and high in fiber.
- Broccoli: Broccoli, Brussel sprouts, cabbage, and cauliflower do contain some carbs, but they also offer vitamins C and K. More important, one cup will provide 2.4 grams of fiber to reduce your hunger.
- Coconut Oil: Coconut oil, in any form, is as versatile as any cooking oil but contains saturated fat. a keto diet staple. The USDA says one tablespoon contains 11 grams of saturated fat, which is good for the diet but risky for those with heart health issues.
- Chicken: There are no carbs in chicken and other poultry. Chicken offers B vitamins and minerals like carnosine, creatine, iron, potassium, selenium, taurine, and zinc.
- Chocolate: Dark chocolate is a treat on any diet. Cocoa is rich in the flavanols and antioxidants that decrease blood pressure, heart disease, and insulin resistance.
- Seafood: Salmon, in particular, is a fatty fish, an excellent of lean protein. A three-ounce salmon steak has no carbs, but it is heavy with omega-3 fatty acids.
Losing Your Weight the Right Way
This list of seven foods could be longer. If you want more to boost your keto diet results and add some variety, you might try nuts and seeds, grass-fed beef, olives and olive oil, and plenty of eggs.
The Charlie Foundation for Ketogenic Therapies reminds you, “Ketogenic therapy includes more than just diet. Nutritional supplements, electrolytes, hydration and activity levels are also key.” So, you should only launch a Keto Diet with the advice of a doctor or nutritionist.