What to eat if you decide to follow a keto diet for weight loss. When following a keto diet for weight loss, it is important to eat the right foods.
The keto diet is now very popular. It is not so difficult to follow, but the diet still has limitations. We tell you which foods should be added to the diet, and which ones should be avoided .
Ukraine , Ukraingate , 9 , January , 2022 | Health
The keto diet is one of the most popular diets high in fat and low in carbohydrates, which helps the body stay in a constant state of ketosis. It has many benefits and a whole list of permitted and delicious dishes.
The basic principle of the keto diet is to maintain a metabolic state in which the body uses fat as a source of daily energy, not carbohydrates. To do this, you need to exclude whole groups of foods such as carbohydrates and sugar to maintain the state of ketosis. Usually, the keto diet limits carbohydrate intake to 20-50 g per day. When you are just starting to follow this diet, restricting whole food groups can be a challenge, but there are actually a huge number of foods that can replace forbidden foods.
Protein of animal origin
While cheese, red meat and dairy products are often restricted in other diets, in the keto diet animal protein is the basis of the diet. Low-carb cheeses (such as feta, cheese, Camembert, and cheddar) are just some of the keto diets along with manche, mozzarella, halloumi, and brie.
Other animal proteins that are allowed in the ketogenic diet include:
seafood (salmon, sardines, mackerel low in carbohydrates and high in omega-3 fats);
meat and poultry (fresh foods are carbohydrate-free and rich in B vitamins, minerals and protein);
eggs (an extremely useful source of protein, which is associated with a feeling of satiety and good eyesight;
cheese;
Greek yogurt;
butter and cream.
Vegetables
Vegetables are the main product of any diet and an excellent source of nutrients, vitamins, minerals and antioxidants. Dark green leafy vegetables such as cabbage, spinach and chard are rich in vitamin K and iron, and can be added to main dishes without increasing the amount of carbohydrates.
Salad greens, greens for cooking and fresh herbs such as thyme, sage, oregano, dill, basil and lemongrass are all options that are ideal for keto.
All kinds of peppers: from small hot jalapeno peppers to bell peppers – can also be safely added to dishes. These fragrant keto vegetables contain a high dose of vitamin C. In fact, one bell pepper can provide 107 percent of the daily dose of this essential vitamin.
Pay attention to other vegetables:
zucchini, eggplant;
avocados, olives;
asparagus, broccoli, cauliflower, green beans, Brussels sprouts;
cabbage, celery, turnips;
mushrooms, tomatoes, radishes.
Non-starchy vegetables should be your main source of vitamins if you follow a keto diet. Leafy greens, zucchini, peppers, fatty avocados and olives are all good alternatives that can be added to your diet.
Vegetables that should not be eaten during the keto diet
Although vegetables are available in most diets, there are some that should be avoided during the keto diet. You should not eat foods high in carbohydrates (potatoes and sweet potatoes), as this can disrupt the ketogenic state of the body. You should also exclude onions, nutmeg, corn and beets from your diet.
Is it possible to eat fruit during the keto diet?
Most fruits contain too much sugar and carbohydrates to be eaten on a keto diet, but berries, especially strawberries, will be the exception.
Blackberries and blueberries are also low-carbohydrate foods that are rich in antioxidants, although on a stricter diet they should be eaten in moderation.
Oils, fats and spreads
Like avocados, olive oil in moderation has a positive effect on the cardiovascular system. The first cold-pressed oil with a high content of oleic acid and antioxidants protects the heart, reducing inflammation and the risk of disease.
Sources of pure fat are an ideal base for salad dressing. Coconut oil, avocado oil, olive oil and fried butter are also not prohibited, as they meet the requirements of a keto diet – low in carbohydrates and high in fat.
Nuts and sweets
Nuts and pure dark chocolate can be an excellent snack, which should not be afraid of those who follow a strict diet. Nuts are a good source of fiber, and they are high in fat and low in carbohydrates. Almonds, macadamia nuts, pecans, walnuts, chia seeds and flax seeds are excellent sources of hearty snacks.
Cocoa and dark chocolate are excellent sources of antioxidants that help fight high blood pressure and maintain arterial health.
It is worth noting that only dark chocolate is allowed, which contains at least 70 percent cocoa. Make sure you eat these sweet treats in their pure form with low sugar content.
Source : Ukrgate
SEE MORE : Ketodiet: what you can eat and how effective it is
