The keto diet was originally developed to alleviate seizures in children living with epilepsy; now, however, it is being utilized to treat various conditions, including cancer, diabetes and polycystic ovary syndrome (PCOS). Like any restrictive diet plan, meeting nutritional needs on this highly restrictive plan may prove challenging.
Lean meat, fish and poultry are an integral component of the keto diet, as they’re naturally free of carbohydrates while providing essential B vitamins and minerals. Yogurt and milk provide additional calcium boosts.
Protein
Protein is key when cutting back on carbs to preserve muscle mass and support ketosis, so aim for one gram per pound of your lean mass to sustain it.
Meat is an integral component of the keto diet, but choose wisely. Processed meats such as bacon and sausage may increase your risk of heart disease while fresh meats such as chicken thighs, pork belly or high-fat ground beef are better options.
Dairy products provide another good source of protein. Yogurt and milk both feature low carb counts, making them perfect for the keto diet. Yogurt also boasts probiotics which aid digestion.
Apart from yogurt, most dairy products provide a significant source of fat – essential on a keto diet. Choose ones with less sugar and higher amounts of unsaturated fatty acids to lower LDL cholesterol.
Fat
Accessing sufficient healthy fats is essential when on a keto diet, with some experts suggesting up to 80% of your calories come from fat. Avocado, low-carb nuts and seeds, olives, full-fat dairy and fatty fish like salmon are excellent sources of healthy fats that contain vitamins, minerals and amino acids essential for good health.
As mentioned above, it’s essential not to consume too much fat. Consumption of too much dietary fat may increase cholesterol levels and contribute to cardiovascular disease; additionally, too much fat intake could result in digestive issues and even weight gain.
Some individuals may find it challenging to meet their nutritional needs on a strict diet, leading to unpleasant side effects like constipation and the “keto flu.” To combat this problem, you might consider supplementing with Keto Extreme, adding fiber supplements in your meals as well as avoiding foods containing artificial trans fats or processed meats.
Vegetables
As someone new to keto, it may seem strange to consider vegetables and fruit carbohydrates, but most keto plans require counting net carbs (subtracting fiber from total carb counts). Therefore, leafy greens and non-starchy veggies such as broccoli, cauliflower, asparagus and zucchini can be considered net carbs while starchy ones and processed foods such as bread, pasta, baked goods or juice should not.
Keto-friendly foods include fatty cuts of meat and fish, dairy foods with less sugar, as well as organic and grass-fed proteins which have less inflammation-reducing effects on the body.
Enjoy carb-free versions of your favorite dishes by replacing pasta or rice with vegetables such as zucchini noodles. They’re an easy and tasty way to satisfy that pasta craving without adding carbs – and give you a chance to add flavorful mushrooms that offer protein and anti-inflammatory benefits as an added bonus!
Fruits
Fruit is an integral component of a keto diet meal plan, but care must be taken with its carb content as high amounts can throw you out of ketosis. Some popular fruit choices such as apples, pears and cherries contain up to 15g net carbs in one medium serving.
Berrys are an ideal keto diet food as they’re low in carbohydrates while offering numerous antioxidants. Try topping yours off with some low-sugar toppings such as whipped cream for an impressive dessert option. Watermelons can also make great low-carb choices; grill it for a tasty snack or add them into salads as an easy solution!
Avocados are another delicious and nutritional keto-friendly fruit, providing plenty of healthy fats as well as potassium, calcium, and prebiotic fiber. One cup of sliced avocado has only 10g of total carbs – perfect for salads, spoon food consumption or blended smoothies! Plus they’re an excellent source of Vitamin C and K too.
Nuts
Nuts are an effective way of meeting the fat requirements on a keto diet without overindulging on carbohydrates. Pecans, Brazil nuts and walnuts offer some of the highest ratios of fat-to-carbs among nuts; one ounce of walnuts provides approximately four grams of carbs.
Nuts contain protein to keep you feeling full for longer, preventing blood sugar spikes. Plus they’re full of soluble fiber, nutrients like magnesium, potassium and zinc! However some nuts like peanuts contain high amounts of carbohydrates so it should only be eaten occasionally. To determine a nut’s carb count simply subtract fiber from total carbs content to get its net carb count. Remember that protein still counts as carbs but doesn’t impact blood sugar levels the same way as sugar does because it doesn’t get converted into glucose in your body.
