Keto, keto, keto! It’s everywhere! If you are someone who is into nutrition, diet plans or working out, then Keto diet is something you have already heard of before.
If you are someone who never heard of Keto before let me explain to you. Keto diet is a diet in which your food intake is mostly dependent on fats. f
We always hear that the healthiest diets for weight loss is low fat diets but that is not always the case.
In the keto diet your macros are divided as the following: 70% fat, 25% protein, and 5% carbohydrates.
Yes you read that right. This diet consists of 70% of fats and it can even go up to 80%.
I know it is hard giving up all the bread and sweet potatoes from your food but if you follow this diet you will see that you also have other tasty options on the other side of fats that you are going to depend more on for your food.
Why Keto Diet?
It has been scientifically proved that the keto diet helps you to lose weight quicker and more effectively.
You might ask yourself how this does happen when you have such a large intake of fats.
Let me explain to you. On a normal diet, the primary source of energy for the body comes from carbohydrates but when you reduce your carbohydrates intake to 5%, your body starts using the fats in your body to create energy.
This metabolic state is called “Ketosis”. However in order to reach this metabolic state you should know that you have to cut off any food that converts to glucose in the body as this shuts of ketosis and we will get to this with more details later.
Overall, being on keto diet eventually leads to a quick and substantial weight loss. Also, the keto dies has been traditionally used for medical reasons to improve health for cancer and Alzheimer patients, and also to reduce epilepsy seizures.
It is also very beneficial to fight other medical conditions such as diabetes, obesity and cardiovascular disease.
Taking everything into account, Keto is a very healthy diet which will give you lots of promising benefits that will boost your overall health and well-being.
What you can eat on a Keto Diet?
So as we said before the keto diet is a high fat, low carb diet.
Remember that in order to succeed with the keto diet, the body should reach the Ketosis metabolic state and therefore, there are certain elements and instructions that you should follow which mainly translates to what types of food to eat and not eat.
Here is a list of food to include in your keto diet:
Cheese is one of the best fits for the keto diet as it has really low carbs and is high in fats.
1 ounce of cheese contains 1 gram or carbs, 7 grams of protein, and a total of 9 grams of fats.
Moreover cheese provides your body Vitamin A, Vitamin D and calcium.
Cheese has a high percentage of saturated fats so if you are concerned about the heart problems that that might come with, always consider taking small portions of it or we recommend checking with your nutritionist.
One of the benefits of cheese is it helps your body to reduce the loss of muscle mass and strength.
Mighty avocados! Avocados are one of my forever favorite fruits.
They are super healthy and so tasty and you can include them in so many meals or just nosh on it as a snack.
Avocados are high in fats and low in carbs. They provide about 20 vitamins and minerals which make them a great ingredient to include in your diet to improve your health.
100 grams of avocados has 15 grams of fats and 2 net grams of carbs.
They are a great substitute for animal fats which will improve cholesterol and triglyceride levels.
Meat and Poultry
Let’s not forget that controlling your protein intake is as much important as the fats and carbs intake.
Meat is one of the necessary elements to include in your Keto diet to provide your body with high quality proteins in order to build and preserve the muscles.
You can choose red meat, chicken or turkey, they are all high in protein and do not have carbs in them.
Although they are allowed in the keto diet, try to avoid eating processed meats such as sausages and bacon as they may cause cardiovascular diseases since they contain high levels of salt and saturated fats.
Another tip to improve the quality of your meat intake is to choose grass-fed meat as it provides you with higher amount of omega 3 fats.
Low Carb Vegetables
Vegetables are important part of any healthy diet as they provide a great amount of nutrients such as fiber, vitamins, potassium, and antioxidants.
However, avoid eating starchy vegetables such as peas, potatoes, yams, beets or lentils as they are high in carbs and just one serving of them can exceed your carb limit of the day.
Try to eat more of the non-starchy veggies such as broccoli, cauliflower, zucchini, cabbage, asparagus, and spinach. These ones have smaller amounts of carbs and are low in calories.
1 cup of non-starchy contain around 1 to 8 grams of net carbs.
Eggs could be another option for your protein intake. They are a perfect fit in different types of diets and keto is one of them. One egg has almost 0 grams of carbs, 7 grams of high quality protein as well as 5 grams of fat.
Although the yolk is rich in cholesterol, but it does not raise the blood cholesterol level.
More than that eggs are vital because they make you feel full and they keep your blood sugar level stable.
Together will all that, they are easy to cook and you can prepare your breakfast with them in just 5 minutes.
Nuts and Seeds
Different kind of nuts and seeds can be a great option to maximize your fat intake during the day.
They are high fat and low carb which makes them perfect to include in your diet.
Not only that, but they provide your body with healthy fats and protein. You can either include it in your main meals of the day or just eat them as a snack between your meals.
Eating seeds and nuts has other health benefits such as reducing risk of heart disease, certain types of cancer, and chronic diseases.
Other Foods that You Can Eat:
What You Can’t Eat on a Keto Diet?
Just as it is important to know what you can eat on a keto diet, it is also imperative to know what you can’t eat while being on a keto diet as neglecting this can lead to a total failure of your body reaching the ketosis metabolic state. So here is a list of all the foods to avoid during a keto diet:
Starchy vegetables contain high amount of carbohydrates and therefore should be avoided when on keto diet or at least just eat very small portions of them during the day. Starchy vegetables include potatoes, corn, sweet potatoes, beans, carrots, and yams.
High Sugar Fruits
High sugar fruits raise sugar levels in your blood quickly which shits down the ketosis metabolic state in your body. They are also high in carbohydrates. Some examples of them are:
-Bananas: 1 medium banana has a total of 24 grams of net carbs which could cover almost the half of your carbs intake in one day.
Dates: 2 large dates have 32 grams of net carbs and almost 0 fats.
Chips and crackers
Surely chips and crackers are high in fats but avoid them as they are no healthy since they are processed. Moreover, they are high in carbohydrates and low in fiber which would not fit in your keto diet.
Honey, Syrup and Sweets
We also recommend avoiding sugars in all its forms especially the processed ones. They are high in carbohydrates and do not provide any healthy nutrients for the body.
Other Foods that You Can’t Eat
28-Day Keto Challenge
So what are you waiting for, start your keto diet now and lose significant amounts of weight in a short time.
If you want to get more in depth into Keto we recommend you to follow this guide which is a 24-day Keto challenge that will provide you will daily meal plans in order to make this shift in your diet more easily to lose weight.
In this guide you will also learn about how to maintain your diet facing all the social challenges that any diet comes with.
Whether you are going out for an event or to drink at a bar, it will provide you with guidelines that will match your keto diet.
Sign up now and get our 28-Day Meal Plan and 10 expert guides to educate and inspire you...