Due to stressful and long working hours,
irregular eating habits and excessive junk food consumption, problems like
stomach unrest, diabetes, obesity and excess of belly fat are common. Thanked
God! People have now realized the importance of healthy life and they are
looking towards alternative and simple diet plans, one of them is Keto or
Ketogenic diet plan that has grabbed people attention in very short time
period.
What is Keto diet plan?
Ketogenic diet plan or keto diet plan consist of a diet with low-cab, modest
protein and high amount of fat that is helpful to burn fat more effectively.
Keto diet exclusively benefits type 2
diabetes patients by losing excess body fat without hunger.
Eating diet with far fewer carbohydrates,
moderate protein intake levels and increased fat intake levels will bring your
body into a metabolic state called ketosis; keto diet encourages liver to produce “Ketones” (fuel molecules that are an alternative
energy source for the body when body lacks blood sugar or glucose supply)
What can you eat on keto diet?
To understand, what to eat on keto diet can be complicated for you, especially if you
are a beginner, actually, keto diet simply focuses more on healthy fats and
proteins and limits grains, it restricts your bad food eating habits.
Here is a synopsis of keto diet foods you can eat, followed
by their brief details that will definitely help you to understand the basic
idea behind the concept of keto diet.
Meats
You should eat moderate amount of protein with
your meals, taking lentils, beans, soy and similar other items would definitely
benefit, but you should focus on lean protein sources, Turkey, chicken, fish
and red meat in limited amount. Vegetarian raised Venison is an excellent
source of lean protein.
You should also reduce the amount of high-fat
meats you eat; things like burgers, steaks, pizzas can be consumed in moderate
amount. Consider getting fats from healthier sources, Eggs are an excellent and
affordable source of protein that can fulfill your nutrition needs too.
Fruits
Although managing fruits is often hard on keto diet, as under keto diet plan, you are, allow to
take only 20-25 gram carbs per day, but that does not mean that fruits are a
nightmare. You can choose low-carb fruits to meet your nutrition needs; many
delicious fruits come under low-carb category and eating these low-carb fruits
in moderate quantity enable your body to perform its functions efficiently.
You should focus on fruits like Avocados,
Berries (all types), Lemons, Limes, peaches and cantaloupes.
Vegetables
Vegetables play a crucial role in our healthy
lifestyle. While following keto diet, you goal should be to maintain low carb.
Intake level, Low starch and all vegetables that grow above the ground like
bell peppers, spinach, lettuce, kale, broccoli, kale etc. are keto friendly low-carb vegetables. While below the ground vegetables, also
known as “tubers” like carrots, potatoes, sweet potatoes etc. might have high
starch and high carb. Level, therefore be cautious to include these vegetables
into your diet.
Essential Fats
Taking healthy fats in daily diet is quite
important for a healthy lifestyle, but it becomes even more important when we
talk about keto diet, where fat intake contributes 70% to 80%
of your overall daily caloric intake. Therefore, healthy fat consumption is the
key factor in a successful keto diet plan. Eating sufficient amount of fats
will keep you satiated for longer time as compared to carbohydrates, and helps
to control your cravings also.
When we talk about healthy fat sources, then
avocado oil is the rich source of healthy fats and provides sufficient quantity
of minerals and vitamins.
Research shows that avocados and their oil is
beneficial for heart health and helps to maintain normal blood sugar levels.
Take raw avocado oil or add it in salads and smoothies to boost their flavor
and nutrition. Use it in salad dressing and other keto related recipes.
Olives and Olive oil is another proven source
of getting healthy fats, loaded with rich amount of vitamin E and due to its
anti-inflammatory properties, Olive oil reduces the risks of heart disease,
cancer and osteoporosis.
Use premium quality extra virgin oil in your
diet, drizzle it over veggies to add taste or consume it on an empty stomach.
While coconut oil, coconut butter, certified
butter, cocoa butter, mustard oil etc. are also rich source of healthy fats.
Drinks
While following keto diet, dehydrating your body with simple water is excellent, but there are some low-carb keto drinks to fill your thrust.
Using tea and coffee could be another option,
but without having sugar, and for wine lovers, an occasional use is ok.
Drinks like water, tea, and bone broth are
useful and should be consumed whenever you want. While Kombucha, coconut water
and other drinks should be restricted to one serving or less per day.
Alcoholic drinks should be consumed mindfully
but while on keto, should be more careful. All alcoholic drinks contain toxins,
that can badly effect the production of Ketones
Sugar loaded drinks like Beverages, soda, fruit
juices, sports drinks, beer and high sugar alcohol etc. should be avoided.
Dairy
When it comes to Dairy on keto diet, you should
know that there are two types of dairy products, one are loaded with
carbohydrates while others are filled with protein and fat, which definitely
benefit ketosis.
Dairy products like butter, ghee, full fat
yogurts, cream, and cheeses contain healthy fats and must include in your diet.
Nondairy milks such almond milk, coconut milk
and hemp milk (without sweeteners) are also keto friendly and must include in
your diet.
Flours
Among the people, who are going to begin keto diet plan, there is a general perception of giving up all their comforting routine foods, but need not to worry,
you can still have many low-cab baked foods to enjoy on keto.
These low-cab flour substitutes are coconut
flour, almond flour, hazelnut flour, psyllium husk, etc. while you are free to
take rich taste of keto desserts on your keto diet.
Conclusion
Keto diet is aimed to discipline our life and
eating habits and it makes sense, artificial sweeteners and highly processed
junky foods can temporarily taste us but in actual they poison us. Keto diet is
just a realization to bring ourselves back to the nature.
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