What Can You Eat On Keto Diet

Every Bite That You Eat Either Fight Disease Or Find Disease

What is a Keto Diet?

When the intake of sugar or glucose is avoided for around 10 to 12 hours then your body starts making ketones. They are the fat burning by-product.

A Keto Diet has grabbed the attention of the people due to its powerful results experienced by people facing the overweight problem. It mainly focuses on controlling the macronutrient distribution of meals in order to shift the bodies dependence from carbs to fats for the working fuel energy.

This Keto diet macronutrient breakdown looks something like this:

  • Fat: 60–80%
  • Protein: 20–30%
  • Carbohydrates: 5–10%.

When you go for a keto diet it basically helps your body to lower the level of triglycerides in your body when the level of HDL is higher. It helps in reducing inflammation, once you start normal workouts like jogging and walking in the morning. A keto diet helps you to enhance your mood and gives you more clarity by reducing the distraction of mind due to stress.

A regular consumption of keto diet helps your body to be fresh and enhances your mood. This enhancement in mood helps you to explore your partner more and helping you to maintain a better relationship with others. It also helps to curb your cravings for unhealthy food and enjoy more satisfying and healthy meals.

Things You Should Include In A Keto Diet:

While being on a keto diet, you must include the below mention food items in your meal. This will help you to achieve your goal in an easy and at a faster rate.

  • Meats or plant-based meats like tempeh, tofu, and seitan
  • Poultry
  • Fats which are healthy like avocados olive oil, or even you can go for better or ghee.
  • Nuts and seeds
  • Leafy greens
  • Eggs
  • Fish
  • Dairy
  • Avocados
  • Berries

13 Major keto diet’s benefit that you might experience in your body are as follows:

  • Better mental focus.
  • Lower blood pressure.
  • Suppress your appetite which helps in the reduction of chances of overeating.
  • Helps to reduce the risk of heart diseases.
  • Controls blood pressure.
  • Enhancement in your memory.
  • Fights against the signs of cancer.
  • Reduces inflammation.
  • Treats acne and keeps your skin healthy.
  • Increases the level of good cholesterol in your body.
  • Keeps diabetes at bay.
  • Easy weight loss.
  • Increased energy.

Foods That You Can Consume While Being On A  Ketogenic Diet.

A ketogenic diet has become a buzzword during recent times. It is basically a very low-carb, high-fat diet that helps in losing weight effectively, treating diabetes and epilepsy. A Ketogenic diet limits the intake of carbs to 20 to 55 grams per day. The following are some foods that will help you to make your keto diet tastier:

  1. Dark Chocolate and Cocoa Powder:

    Dark chocolate contains  5-10 grams of net carb that to per ounce. It is high antioxidants. This is one of the best sources of antioxidants intake which even tastes delicious. Dark chocolate has a higher content of flavanols which helps greatly in the maintaining a control on the blood pressure level. Along with this, it treats heart disease and also keeps your arteries healthy.
    Cocoa powder is known as one of the super fruit with blueberries and acai berries. This fruit holds a property of antioxidants that are more than all the other fruits available in the market. Though a ketogenic diet includes chocolate, its proportion is limited as compared to the cocoa solid chocolate.

  2. Olives:

    Olive is an antioxidant which helps you to maintain the healthiness of your heart and bones as well. They contain 1 gram per ounce of net carbs. Oleuropein is the main antioxidant which is essentially found in all kinds of olives. They are anti-inflammatory and builds a shield that helps to protect the cells in your body. A regular consumption of olives helps in preventing bone loss. It also helps in solving blood pressure problems.

  3. Sea-foods:

    There are many kinds of seafood’s which are carb free or low in carbs. Shellfishes along with other fishes are a good source of vitamins, minerals, and omega-3. Fish basically is a keto friendly food. They are rich in vitamins, potassium, and selenium and at the same time carb free. A regular intake of the following seafood’s in the given proportion will increase the quality of your keto diet.
    Clams: 5 grams
    Mussels: 7 grams
    Octopus: 4 grams
    Oysters: 4 grams
    Squid: 3 grams
    Thus, an increase in the intake of fish will help your body to keep diseases away and also maintain good mental health. Hence, it is suggested that including at least 2 servings of seafood per week will help your body to stay healthy and fit.

  4. Cheese:

    Cheese contains a minimal amount of carb. It is rich in protein and contains fatty acids. Cheese is known as saturated fat, but it doesn’t pose any kind of heart diseases. Some studies show that it prevents heart disease. There are many types of cheese which is available in the market, but only some of them are low in carbs and high in fats.

  5. Meat and Poultry:

    Meat and poultry contain high-quality proteins along with many other nutrients. They don’t contain carbs. Grass-fed meats are the healthiest meat.

  6. Eggs:

    Eggs have the nutritious values that help you to feel full for more than hour. They contain few carbs like less than 1 gram of carb in each egg.  It also helps you in protecting your heart and eyes.

  7. Nuts and Seeds:

    Nuts are seeds is a very healthy food. They are rich in fiber which leads to healthier bones and avoids signs of aging. The net carbs of nuts are usually 0-8  grams net per ounce.
    Almonds: 3 grams net carbs.
    Brazil nuts: 1 gram net carbs.
    Cashews: 8 grams net carbs.
    Macadamia nuts: 2 grams net carbs.
    Pecans: 1 gram net carbs.
    Pistachios: 5 grams net carbs.
    Walnuts: 2 grams net carb.
    Chi seeds: 1 gram net carbs.
    Flax seeds: 0 grams net carbs.
    Pumpkin seeds: 4 grams net carbs.
    Sesame seeds: 3 grams net carbs.

Thus, a Keto diet is used mainly for weight loss. It also has many other benefits like controlling blood sugar level, cholesterol level, and other health goals. A ketogenic diet does not mean you need to strive yourself for food. You can have a variety of nutritious and tasty food while being on diet as well.

So, stay motivated and lose weight naturally, as your current situation is not your final destination. For more details about tasty recipes with keto foods, stay tuned!

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