Best Foods for Keto Diet! The first thing is to be clear that the keto diet is not a high protein diet. Also, it’s not a low carb diet, it’s basically a diet high in fat. Moderate protein, and limited carbohydrates to a minimum daily amount.
The body turns into stored fat as a new fuel source, a process called ketosis. To stay in ketosis, limit your maximum daily carbohydrates to the amount prescribed by your doctor, nutritionist, or keto trainer.
Shopping on the keto diet can be a little tricky. Especially considering that in the United States they add sugar to just about everything. Sugar, processed, and packaged foods are banned from this diet. Precisely because they have ingredients that would get you out of ketosis. That is why it is recommended that you fill your plate with foods that are low in carbohydrates and high in healthy fats, such as seeds, nuts, meat, seafood, etc.
- FISH AND SEAFOOD
Choose quality proteins such as seafood and fish that are high in Omega 3 fatty acids: salmon, sardines, mackerel, anchovies, shrimp, crabs.
Seafood is also extremely useful as it provides an excellent source of zinc, copper, and vitamin B12.
- LOW-CARB VEGETABLES
Low-carb vegetables are rich in fiber, vitamins, minerals, antioxidants and are a great vehicle for adding fat. Some favorites: rocket, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, peppers, fennel, cabbage, celery, Brussels sprouts, cabbage. With them, a lot of recipes replace the rice, pasta or puree of traditional meals.
- LOW-SUGAR BERRIES AND FRUITS
In addition to tomatoes, avocados, olives, coconut, and lemons, fruits are important in the diet, and many people find in them the solution when the body asks for something fresh and sweet. Of course, you must always be careful not to exceed the allowed daily levels.
There are hundreds of types of berries in the world and they all contain different anthocyanins, which are the flavonoids responsible for the distinctive colors of red, blue, and purple. These flavonoids also have powerful anti-inflammatory effects.
- MEAT, OFFAL AND CHICKEN
Meat products make up a large part of the keto diet, but experts stress the importance of choosing quality. It is recommended that you buy organic poultry and grass-fed beef if possible.
Organ meats are excellent sources of vitamins and minerals. The liver, for example, has retinol, zinc, iron, vitamin B12, and much more.
- NUTS AND SEEDS
Nuts and seeds are your best friends; They’re high in protein to keep you fuller longer between meals, while also hitting healthy fats.
Additionally, walnut flours are essential to the vast majority of keto dessert recipes. Download the bread recipe book here.
Some of the most recommended are Macadamia nuts, flax seeds, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds.
Dairy products are a good source of healthy fats, proteins, and calcium. And they are widely used in the ketogenic diet. Who doesn’t like cheese? It is important to clarify that milk is not allowed, but the cream is. And butter too.
- COCONUT AND OLIVE OIL
El coconut oil It is one of the wonders of nature. It is rich in MCTs (medium-chain triglycerides), which can increase the production of ketones. In addition, it increases the metabolic rate and promotes weight loss and abdominal fat. It is also rich in lauric acid which has antibacterial and antiviral properties.
Olive oil is another delicacy of the gods that elevates the flavor of foods, helps improve the quality of any dish, but also has a high content of oleic acid, a monounsaturated fat that reduces risk factors for heart disease.
It’s a fruit, sure, but it only contains 2 grams of net carbs per serving (100 grams) and is high in fiber and several nutrients, including potassium. Plus, it can improve heart health markers. The avocados are delicious, satisfying, and allow you to create many recipes from the salad cream.
Like poultry and meat, eggs are another great source of animal protein. They are fabulous for absolutely everything. They contain less than 1 gram of carbohydrates each, are rich in different nutrients, and can help protect eye and heart health. It is an economical, versatile and extremely useful food in the kitchen.
El dark chocolate It is one of those pleasures that makes those who eat it happy. Contains many flavonoids that lower blood pressure, heart disease risk and insulin resistance; it provides so many antioxidants that it is even considered a super fruit. Eat chocolate fearlessly and guilt-free, obviously pay attention to the labels to make sure it has no added sugar and the minimum amount of carbohydrates per serving. For those who prefer less bitter chocolate, there are also options, but check that it has no ingredients that can get you out of ketosis.
Tatiana Ramos is a Ketogenic Eating Coach, Amazon influencer and host of the Tatyketo Radio program which airs Monday through Thursday at 10:30 am. of Positive Wave
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