Keto Diet: What Foods To Eat

 What Is Keto Diet?

Keto Diet is a very effective diet regime which has a number of benefits but the main one is regarding the weight loss.

Keto diet is actually low carb diet in which the intake of carbohydrates is minimally allowed. You can take proteins in moderation and fats in larger proportions. Thus you can say that ketogenic diet is actually high fat and moderate protein diet.

How Keto Diet Helps In Weight Loss?

The Primary source of energy in our body is the carbohydrate. But when you limit carbohydrates  intake in keto diet your body will start consuming the stored  fats in order to meet its energy needs, ultimately your body enters a state called ketosis. Ketosis is a metabolic state in which the body burns fats for getting energy instead of carbs.

What Foods To Eat In A Keto Diet?

1. Eggs

Eggs are mainly composed of proteins and fats along with  certain vitamins and minerals. They contain zero carbohydrates so are considered best in the keto diet. Eggs are responsible to trigger a hormone that increases the feeling of fullness keeping blood glucose levels stable. They are also good for eye health as they contain antioxidants such as Lutein and Zeaxanthin.

2. Cheese

Cheese are high in fats but low in carbs making them a great fit for keto diet. It also contains some protein and calcium. All these ingredients make it a perfect choice for keto diet.

The fats present are the saturated ones but it hasn't been shown to increase the risk of your heart disease. But, in fact, some studies  show that it may help protect your heart.

With aging, there occurs the loss of muscle mass but  those who consume cheese on regular basis can reduce the loss of muscle mass.

Some Keto Diet Cheese are listed below for your convenience:

• Blue cheese
• Cottage Cheese
• Cream Cheese
• Cheddar Cheese
• Mozzarella Cheese                                                                       BUY NOW
• Feta
• Colbay Jack                                                               
  
  
  
• Brie
• Havarti
• Goat Cheese
• Camembert
• Limburger

3. Nuts And Seeds

Nuts and seeds such as :

• Almonds
• Cashews
• Pumpkin seeds
• Sunflower seeds
•  Chia seeds etc.

 are healthy, high fat and low carb food. They posses a good amount of fiber which can solve the problem of constipation mostly faced by individuals following keto diet. Including some nuts in your diet can also lower the risk of heart problems and Diabetes.

4. Dairy Products

Unsweetened dairy are a very good source of fats and proteins. Among dairy products yogurt is much beneficial. It can keep you fuller for longer period of time and provide good probiotics to your gut.

In addition to yogurt heavy cream, cream cheese and sour cream are also very effective in keto diet.

5. Meats

Chicken, Lamb, Turkey, Pork, Ground beef , Salmon, Trout, Scallops, Catfish, Crabs, Oysters, Mussels are very popular among individuals practicing keto diet regime as they all are high in fat and protein but low in carbs.

However, one must remain cautious while consuming meat for a longer period of time  on regular basis as eating too much meat on daily basis may increase the risk of heart ailments, type 2 diabetes and weight gain.So, it is recommended to include meat varieties in keto diet plan but in moderation.

6. Vegetables

Vegetables are full of vitamins, minerals and antioxidants which are essential for the health. In keto diet you have to include non starchy vegetables in your meals such as Cauliflower, Broccoli, Spinach, bell peppers.   

7. Fruits

Fruits are an essential part of every type of diet plan. you can not cut down the fruits. Like vegetables they provide you necessary vitamins and antioxidants with out which your body cannot function properly.

The fruits you can include in your keto Diet plan are:

• Avocados
• Berries
• Lemons
• Limes

But keep in mind while consuming fruits that they are full of carbs.so you have to select those ones which contain less content of carbohydrates. Some of them are mentioned above. You can take water melons but in moderation.

8. Oils 

Oils are mostly good source of fats and have no carbs. Healthy oils include olive, canola, avocado, flax and hemp oil.  Olives and olive oil both are a very good choice for the keto diet. Studies have proved that olive oil can be very beneficial in protecting the body from heart problems and cancers.

9.  Unsweetened Tea And Coffee

In beverages you can prefer tea and coffee. Both have many health benefits. They are carb free drinks.

Bottom Line

In keto diet, intake of carbs is restricted  otherwise this diet is  healthier as long as you assure to get plenty of fibers from vegetables and some fruits. When it comes to meat and dairy products you have to consume them  in moderation.

Although keto diet is very helpful in weight loss but studies have shown that keto diet works well for some people and not for others.

Researches also have shown that more fats intake leads towards certain heart problems to some individuals so while starting keto diet you have to observe your body that how its behaving.