These days many people resort to low-carb, high-fat ketogenic diets to shed excess fat and keep the blood sugar under control. Studies also reveal that keto foods are beneficial for managing Alzheimer’s disease, heart ailments, cancer, and polycystic ovary syndrome. It ideally contains 60 percent fat, 30 percent protein, and 10 percent carbohydrate. Consider the following foods to eat on a keto diet to acquire maximum benefits.
Seafood, such as salmon, sardines, crabs, and shrimps, is an excellent choice for transforming to the ketogenic diet. They are rich in omega-3 fats, which helps improve the insulin sensitivity of even overweight and obese individuals. However, if you are concerned about the excess mercury in the large variety of fishes, limit your consumption to smaller breeds like sardines, mackerel, and herring. It is better to source seafood from authentic vendors dealing with wild-caught varieties. The breeding fishes contain a higher amount of carbohydrates, so try to avoid them as much as possible.
- Meat and poultry
Fresh meat and poultry are also sought-after foods to eat on a keto diet. They are a healthier source of protein, vitamin B, and minerals like selenium, potassium, and zinc. The best thing about these food sources is that they are excellent high-protein, low-carb meal options. It is better to select the organic, grass-fed meat sources (pork, mutton, lamb, or beef) than the gain fed ones as the former are rich in omega-3 fatty acids, antioxidants, and conjugated linoleic acids. You can include meat in your principal meals as lamb or beef steaks, roasted pork belly, lamb stew, or meatballs.
If you feel that vegetarians have limited options in the keto diet, then it’s time to refresh your knowledge. Dietitians advocate avocados as one of the best foods to eat on a keto diet. Half of a medium-sized avocado (about 3.5 ounces) provides you barely 9 grams of carbohydrate. It is also a rich source of potassium, which helps in an effortless transition to the ketogenic diet. Studies have even proved that regular consumption of avocados reduces the concentration of “bad” LDL cholesterol and triglycerides significantly. On the contrary, it also improves the level of “good” HDL cholesterol.
Many keto followers find that eggs are a healthy and versatile member of the keto-food sources. A large egg delivers 6 grams of protein but adds only 1 gram of carbohydrate. It is also a rich source of antioxidants-lutein and zeaxanthin, which is crucial to maintaining vision. However, do not forget to consume the entire egg (albumin and yolk) to obtain all the health benefits. While the yolk is high in cholesterol, it modifies the LDL level in blood circulation and promotes heart health.
So, these were the foods to eat on a keto diet. Include them regularly in your meals for a nourishing keto transformation.