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This diet plan is usually low carb with high intake of healthy fats, vegetables and sufficient proteins. In the this diet, there is also an emphasis on avoiding highly processed foods and sugars.
There are several types of Keto diets: standard ketogenic, cyclical, targeted and the high-protein diets. The difference in them depends on the carb intake. The standard ketogenic diet is low carb, high fat and adequate protein is the most recommended.
How Does A Ketogenic Diet Work?
A ketogenic diet works by forcing the body into a metabolic state called ketosis. When you eat a typical high carb/low fat diet, your body breaks down carbohydrates into glucose, which is then transported throughout the bloodstream and transformed into glycogen in the liver. Glycogen is stored in muscle cells until needed. However, if no carbs are present, the liver converts excess fat into fatty acids and ketones. These ketones enter the bloodstream and replace glucose as the primary fuel source.
Top 10 Foods To Eat In A Keto Diet
Eggs
Used in omelets, quiches (yes, heavy cream is legal on keto!), hard boiled as a snack, low carb pizza crust, and more; if you like eggs, you have a great chance of success on this diet.
Rich in vitamin B12, as well as a slew of other essential vitamins, eggs should be on your complete Keto Diet Allowed Foods list. A single egg contains about 5 grams of fat and 6 grams of protein!
Cauliflower
Fresh or frozen bags you can eat this low-carb veggie by itself, tossed in olive oil and baked, mashed in fake potatoes, chopped/shredded and used in place of rice under main dishes, in low-carb and keto pizza crusts, and much more
Avocado
Avocado is one of the few fresh fruits that we can include in the keto diet due to its high fat content and low carbohydrate content.
It is a source of monounsaturated fatty acids but also offers vegetable proteins, fiber and minerals as well as antioxidants that protect the health of the body.
But above all, we position the avocado at number one in our ranking due to its versatility and the possibility it gives us to cook healthy without interrupting ketosis .
With avocado we can make anything from a salad , a gazpacho or a sauce to sweet preparations with quality fats such as simple keto cupcakes , a creamy dessert or truffles that are very easy to make.
Almonds
Almonds are another very important nut in the ketogenic diet and are characterized by their excellent balance between proteins, healthy fats and fiber. They are perfect to combat cravings and anxiety about eating, ΒΌ cup of almonds provides: 170 calories, 14 g of fat, 0 mg of sodium, 6 g of carbohydrates (4 g of fiber, 1 g of sugar), 6 g of protein.
Coconut oil
Coconut oil is a food that has caused some controversy, precisely because of its fat content and that is Why it is wonderful for meeting the goals of the ketogenic diet. It is perfect for dressing salads and vegetables , a great complement to stir- fry foods , especially proteins, 1 tablespoon of coconut oil provides: 80 calories, 9 g of fat (3.5 g of saturated fat), 55 mg of sodium, 1 g carbohydrates (0 g fiber, 1 g sugar), 0 g protein. Remember to opt for the organic versions.
Meat, chicken and substitutes
Meat is perfect for the keto diet. You can eat beef, pork, lamb, game and chicken. Soy products like tofu and tempeh also work. In addition, you can eat sausages and cold cuts. Opt for foods without added sugars, without starches and without batter so that they do not provide carbohydrates.
Fruits and berries
Most sour fruits, such as berries, lemons, and limes, can be eaten if portions are small. The same can be said for melons due to their high water content. But almost all other fruits contain too much sugar. You can serve a small dollop of fresh berries with sugar-free whipped cream and grated dark chocolate for a scrumptious keto dessert.
Ghee
Also known as clarified butter, ghee is popular with those on the ketogenic diet. It has played an important role in Ayurvedic medicine and is used for its anti-inflammatory and digestive properties.
Ghee contains both short-chain and medium-chain triglycerides and is rich in omega-3s and butyric acid, which is why it likely has gut benefits. It also contains vitamins A , E , and K . Ghee can be added to any food recipe which normally uses butter. It is also added to coffee for those who want to increase their daily fat intake.
Mushroom
1 cup : 20 calories, 0 g fat (0 g saturated fat), 8 mg sodium, 3 g carbs (1 g fiber, 2 g sugar), 2 g protein
The fleshy texture of the mushrooms makes them one of the most satisfying vegetables around. These are especially low in sugar and carbohydrates, a dream come true for people who have become keto.
Spinach
1 cup : 50 calories, 0 g fat (0 g saturated fat), 120 mg sodium, 8 g carbs (4 g fiber, 2 g sugar), 6 g protein
Lean vegetables have fewer carbs than other crops, which is a deadly plus when you make a list of your keto diet foods. Spinach is rich in iron, potassium and fiber, all of which have major health benefits.
Avocado
Avocado is one of the few fresh fruits that we can include in the keto diet due to its high fat content and low carbohydrate content.
It is a source of monounsaturated fatty acids but also offers vegetable proteins, fiber and minerals as well as antioxidants that protect the health of the body.
But above all, we position the avocado at number one in our ranking due to its versatility and the possibility it gives us to cook healthy without interrupting ketosis .
With avocado we can make anything from a salad , a gazpacho or a sauce to sweet preparations with quality fats such as simple keto cupcakes , a creamy dessert or truffles that are very easy to make.
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