The ketogenic diet is one of the last trends in term of healthy nutrition lately. Why it’s so popular? The ketogenic diet is a low-carb and high-fat diet. It’s true, you read well, the trick is that the fats are healthy fats, while bad, unhealthy fats like fried, over-processed, or unsaturated fats foods are avoided.
What's the Advantage of Going Keto?
When your body is low on carbs, it starts burning fats instead of sugars (carbs), entering into a metabolic state called ketosis. Your body gets a lot of energy from that, your brain is nourished and function at its best.
There is a ratio of 4:1 fats to protein plus carbs, or in percentages 80% fats and 20% protein and carbohydrates.
What Are the Best Keto Foods?
So, what foods CAN you eat and are even RECOMMENDED during a ketogenic diet?
1). Meat and Poultry
Don’t worry that the protein ratio is low, this is not a vegetarian diet (although that is another healthy concept) so you can still eat some types of meat, which are low in fats.
Lean meat like red meat, steak, ham, sausage, bacon, chicken, and turkey are allowed. They don’t have many carbs and are a great source of protein. Moreover, they contain vitamin B, potassium, selenium and zinc.
2). Fatty fish
Salmon, trout, tuna, mackerel, flounder, cod, halibut, mahi-mahi are great sources of healthy fats, omega-3s, vitamin A and D, which are beneficial for the heart.
Even if they are high in cholesterol, it’s good to know that it’s the good one and it reduces the risk of heart diseases. With less than 1 gram of carbs and 6 grams of protein, an egg is a perfect food for ketogenic diet.
If you’re keen to lose weight, eating eggs will help your body produce hormones that make you feel satiated for a long time and thus, it reduces the need for more calories, which is good for your waistline. The yolk is full in nutrients like antioxidants.
Cheese is good. We can’t imagine life without it. We can’t imagine life without pizza, even if it’s ketogenic pizza (sounds nuclear, right?). The good news is that ketogenic diet allows you to eat cheese to lose weight. Crazy, right?
Seems like cheese is low in carbs and high in fats (lucky us!). It contains linoleic acid, which was found to help in fat loss. Moreover, ricotta cheese proved to be a good sport and increase muscle mass and strength. Surreal, right? Yet true.
5). Plain Yogurt
Yogurt is healthy and high in protein. It helps you feel full and decreases appetite. Which is good news for your silhouette.
6). Butter and Cream
Yes, seems odd, but butter and cream are friends of ketogenic diet club. Although we knew that they can cause heart problems, new studies reveal that, in fact, butter and cream moderate consumption will reduce the risk of heart attack and stroke. They contain, just like cheese, conjugated linoleic acid, which helps you lose weight. Yay!
7). Olive Oil
Well, yes, we all know how good extra virgin olive oil is for our health. It has a high content of oleic acid, a monosaturated fat that decreases the risk of cardiovascular problems, and phenols, which are antioxidants that decrease inflammation and blood pressure, keep the arteries clean and protect the heart.
8). Coconut Oil
Coconut oil contains medium-chain triglycerides (MCTs) that are converted by the liver into a great source of energy for your body.
9). Low Carb Vegetables
Vegetables (except the “starchy” ones like potatoes, yams, and beets) are low in calories and carb, and high in nutrients. The high fiber content helps you with a natural colon transit.
11). Nuts and Seeds
Nuts like almond, cashew, walnuts, macadamia, pistachio, pecan and seeds like chia seeds, flaxseeds, pumpkin seeds, sesame seeds are other healthy candidates for the ketogenic diet, as they are high in fat and fibers, and low in carbs.
Nuts are also powerful natural appetite suppressants that help you lose weight and boost energy levels.
Berries are very good for your health, you already know that. They are also ideal for keto, as they are low in carbs and high in fiber. Plus, they are full of amazing antioxidants that reduce inflammation and reduce the risk of cardiovascular diseases.
13). Coffee and Tea