In the world of health and nutrition, the ketogenic diet is one of the most popular diets that many fitness enthusiasts follow. Do you know what exactly it is? A keto diet is an eating plan that emphasises foods high in good fats, moderate in protein, and low in carbohydrates. The goal is to get more calories from fat than from carbs. This diet works by reducing the body’s supply of sugar. As a result, it will begin to break down fat in order to produce energy. This results in the production of molecules known as ketones, which the body uses as fuel. When the body burns fat, it can result in weight loss. To follow this diet rightly, you need to be mindful of the foods you consume. To help you with that, we have shortlisted some keto-friendly foods to add to the diet. Take a look below.
Nutritionist Rupali Dutta recommends coconut oil, clarified butter (ghee), butter, chicken, eggs, all vegetables, lentils, legumes, pulses, dry fruits, nuts, seeds, cottage cheese, and other types of healthy cheese like goat cheese and feta cheese.
Daily Keto Diet Plan/Chart Looks Like This:
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Vegetairan | Paneer with butter and greeen salad | Buttor Mashrooms with peppers cooed in oil | Nuts and cheese with onions and tomato sauteed in Onlive oil |
| Non-Vegetairan | Egg with greeen salad and butter | Butter chicken with Red and Yellow peppers | Fried mutton cutlets with Veggies |
Here’re Some Of The Best Foods To Eat In A Keto Diet:
1. Leafy Greens
Always choose low-carb vegetables that are high in nutrients. They’re fairly easy to identify because the majority of them are leafy and dark. In fact, if you come across a vegetable that resembles kale or spinach, incorporate it into your diet right away.
2. Fish
Fish is a protein-rich, carb-free food that is high in B vitamins, potassium, and selenium. Omega-3 fats found in salmon, sardines, mackerel, tuna, and other fatty fish may lower blood sugar levels and increase insulin sensitivity.
3. Eggs
Whole eggs, to be specific, are one of the healthiest and most versatile foods on the planet! While egg whites contain all of the protein, it is the yolks that contain vitamins A, D, E, K, B12, folate, choline, and even the beneficial antioxidant lutein.
4. Avocados
Avocados are an essential component of the ketogenic diet, especially at the start. This is due to the fact that these fatty fruits are high in a variety of vitamins and minerals, including potassium. Additionally, the avocado’s fibre and water will add to the bulk in your stomach, leading to a greater feeling of fullness while consuming fewer calories.
5. Berries
Most fruits are too high in carbs to be included in a ketogenic diet, but some berries are an exception. There are hundreds of different kinds of berries in the world, and they all contain different anthocyanins, which are flavonoids that give them their distinct colours of red, blue, and purple. These flavonoids are also anti-inflammatory and can improve gut and brain health.
Add these foods to the diet and let us know your experience in the comments below.