Obesity and weight control are some of the major controversies since time immemorial. Some people go on extreme dieting; others starve themselves while others use the relevant nutritional channels to achieve a cut on weight.
Although the keto diet has been there for about 100 years, it has started gaining popularity in recent times. This diet focuses on foods rich in fats, negligible to no carbohydrates at all, and a few proteins. Such foods include the following:
Seafood and Fish
Protein is an essential nutrient in a keto diet. An example of a source of this nutrient is fish and seafood. Make sure you take:
- Wild salmon
- Sardines
- Tuna
- Cod
- Crab
- And wild fish.
Smaller fish are suitable since they contain negligible amounts of mercury toxicity when compared to bigger fish. Also, wild fish are more suitable than breaded fish since these breeds contain high amounts of carbs. The amount of carbs comes from fish feeds, which are enriched with these nutrients to make them grow fast.
Special Category of Vegetables
In other diets, all vegetables contain equal nutritional benefits. However, in a keto diet, not all vegetables are beneficial. Vegetables that are put into consideration in this type of diet are those that grow above the dirt. The stem tubers and others are not part of this diet.
These vegetables are a good source of fats and fibre. They include:
- Avocado
- Cabbage
- Zucchini
- Cauliflower
- Spinach
- Kales
- And, others that you can spot over the ground.
They contain low levels of carbohydrates and low LDL, which are good for heart health. These qualities help in controlling weight since cholesterol and excess carbohydrates are the worst enemies when it comes to weight loss.
Poultry and Meat
They are another source of protein. Other than proteins, they also provide vitamin B, zinc, potassium as well as selenium. These minerals are essential in the formation of blood and its clotting properties.
If possible, consider having grass-fed meat since it has more omega 3s. These products help in preserving the muscle mass, allowing you to have a healthy body after shedding some pounds.
Meat also exists in processed forms such as bacon and sausages. They are also good sources of proteins, though some of them may contain added carbs. When choosing these, make sure they do not contain more than 5% of carbs.
Nuts
Nuts are a good source of fats and proteins. Some nuts, however, are a better choice than others when it comes to a keto diet. For example, cashew nuts have a relatively high amount of carbs as compared to other nuts.
The essence of including nuts in this diet is because they make you feel full for long. Thus, your food intake will reduce handsomely, allowing your body to use most of its stored fats.
Be cautious when taking nuts, since there is no specific range of nut serving. You might end up taking a lot of them, especially when taking them as snacks.
Eggs
They are one of the best food items since it is hard to change their natural form. As such, eggs occur in a pure form. They are a good source of protein and are antioxidants. Other than nutritional proteins, they trigger the production of various hormones such as fertility hormones and suppress the production of ghrelin. Ghrelin is a hormone that triggers eating appetite.
Some people may argue that egg yolk may not be healthy, but nutritionists advise the consumption of the entire egg. According to nutritionists, egg yolk does not raise blood cholesterol, which makes it healthy for your heart.
Dairy Products
Dairy products that contain high levels of fat are suitable for a keto diet. Although these products are not friendly to everybody, they are a good source of fat, calcium, and proteins. If you are not allergic to dairy products, consider consuming those high in fat such as butter and heavy cream.
Milk, on the other hand, is not friendly to the keto diet. It contains milk sugar, which has a high concentration of carbohydrates.
It is advisable to control the intake of these products, since having them when you are not hungry may be a hindrance to your weight management.
Some Fruits
Most fruits are not included in the keto diet since they contain natural sugar. This sugar has a substantial amount of carbohydrates, which this diet tries to eliminate.
Low sugar fruits are more suitable, and they include berries. They are high on fibre and low on carbohydrates.
Coconut Oil
It is a source of fats and has medium-chain triglycerides (MCT). These are short-chain fats, which are easily taken and converted into ketones. MCTs also promote ketosis, which makes certain disorders of the brain more manageable.
According to some research, coconut oil alone can help shed weight without additional efforts.
Unsweetened Tea and Coffee
A cup of tea or coffee is, in a way, irresistible. Whether you like serving it hot or iced is up to your personal preference. It makes you feel rejuvenated and ready to face the day ahead.
However, you choose to serve your drink, make sure you take it unsweetened. In their unsweetened forms, these beverages do not have any carbs and have a high metabolic rate in the body.
Also, avoid taking them in their light form. Instead, use heavy cream, and you can also use artificial sweeteners such as sucralose or stevia sparingly. Take caution not to overuse the sweeteners since the bottom line is to limit their intake as much as possible.
When you are starting on this diet, it may feel difficult and sometimes seem impossible. Your body may find it difficult to adjust since it includes a complete change in diet. However, with time, you are going to get used.
Make sure you are consistent with this diet since once you stop following it abruptly, your weight loss efforts will be fruitless. Opting for a keto diet may be difficult, but not impossible. If you are patient enough, you should enjoy the benefits of the diet after a few weeks.
