When people start a diet they are concern about the things that they have to eat (and what to avoid), the taste of them, how easy are they to found in the market and how different would it be compared to the regular eat habits. There are different types of diet and each one has a specific object; some of them are focused on gaining weight other in the weight loss. In this article we are going to talk about Keto Diet and what to eat when you are on it.
What Keto Diet is and what to eat on it?
Keto Diet or Ketogenic diet is a diet that is focused on a high intake of fat and a low intake of carbs. It has shown many benefits for diabetes, epilepsy, Alzheimer and cancer patients but it can also help if you want to lose weight. The idea of Keto diet is that a high fat intake will make your body more efficient on processing fat which means that it will burn fat quicker and getting more energy. Food like cheese, meat, eggs, olive oil, coconut oil, avocados and others are good for keto diet. But now, let`s see some with more details what type of food is good for keto diet and why
In first place we have seafood, which are rich in B vitamins and potassium, they have a low concentration of carbs (some of them don`t have any carbs which are better for keto diet like crabs and shrimps). Seafood has a higher concentration of fat, salmon or mackerel have very high levels of omega – 3 fats which are great for keto diet. So, seafood (including fish, shrimps and others) are great for keto diet and they have benefits for health including the prevention of diseases and improving the mental health.
In second place we have cheese which is well known for its taste (it is delicious) and it also have nutritional benefits. There are different types of cheese but they have a common characteristic: they have a low concentration of carbs and a high concentration of fat which makes them ideal for keto diet. You might be thinking that a high concentration of fat could increase the risk of a heart disease but in fact the fat on cheese is not associated with heart diseases.
In third place we have avocados which are really common in many diets because they have many nutritional benefits. They have different minerals and vitamins, they help in the reduction of cholesterol levels which means that help people to get a healthier body. Avocados are easy to consume because they can be used in all meats and its taste is good for most people.
In fourth place we have eggs which are known for their nutritional benefits (especially egg whites). They are very easy to combine with food but the best part is that they have 6 grams of protein for each gram of carbs and that what makes them ideal for keto diet. However, some people say that consuming eggs may increase cholesterol levels in blood but some studies have found that the effect is not the same in everyone and that a moderate intake of eggs should not be dangerous for the body.
In fifth place we have Greek yogurt and cottage cheese which are mostly use in food for diets because they have many nutritional benefits. Those articles have a higher concentration of carbs compared to others but they are still great for keto diet thanks to their nutritional benefits. And they are also tasty and easy to combine (can be used for snacks or in a breakfast)
In sixth place we have meat and poultry which are basic for a keto diet because they have no carbs and a high concentration of protein (high – quality protein) and minerals. They are important because they make the body preserve muscular mass under a diet which is a concern for people that is under diet. And there are no side effects or negative parts of consuming meat and poultry in regular portions.
Last we have nuts and seeds where you can find a wide variety. They have a high concentration of fats and low concentration of carbs. They are healthy and doctors usually recommend them as a snack because of the nutritional benefits of it. Seeds and nuts and rich in fiber and the amount to fats and carbs in different in each one, for example, one ounce of cashews have 9 grams of carbs and one ounce of pistachios has 5 grams of carbs.
There are other things that you can include in a keto diet like dark chocolate, coffee of tea (without sugar), olive oil and butter. There are many things that you can include in your keto diet and combine them to have a good set of meals without getting tired of eating the same all the time. That is one of the major concerns for people that is under diet and one of the reasons that make people quit the diet.
You can include any ingredient to your food that has a high concentration of fats and a low concentration of carbs which will allow you to make your body more efficient on processing fats. A good intake of high quality protein will allow you to maintain muscle mass even under a keto diet and you can get that protein from meat and poultry. So, keto diet may not be the best option for vegans or vegetarians.
Keto diet is versatile and you can use it and adjust it according to what you want to achieve. You can use it to gain weight or lose weight depending on the intake of food that you make and how much energy you use on a day. If you want to know more about keto diet feel free to make some research, there is plenty of information online.