A keto diet is a low-carb, high-fat eating plan designed to put your body into “ketosis”, the metabolic state in which fat is transformed into energy for use by your cells.
Success on this diet lies in making intelligent choices. For instance, it is important to avoid refined sugar and starches found in pasta, bread and potatoes as well as processed meats such as bacon and sausage.
Protein is essential to any healthy keto plan and comes in various forms – high-quality meats being particularly important; poultry and seafood also provide adequate amounts.
Pork is an excellent source of protein and has no net carbs per 100g, making it the ideal food choice for the keto diet. Plus, its low calorie and fat content keeps you feeling satisfied for longer!
Lamb is an ideal addition to a keto diet, boasting antioxidants that keep blood fats at manageable levels while increasing metabolism – all key factors for weight loss.
Broiling lamb provides plenty of potassium, an important nutrient for overall health and blood pressure regulation. A 100g piece will contain 294 calories with 25 grams of protein, 21 grams of fat and zero net carbs per 100 grams consumed.
Devine recommends choosing high-quality meats at an affordable price and avoiding processed food products with added ingredients such as sauces or sugar, which could put you out of ketosis quickly.
When shopping for meats, always prioritize organic and unprocessed cuts as these tend to contain less saturated fat and cholesterol. Furthermore, opt for lean cuts with high quality that have minimal saturated fat and cholesterol content.
No matter which kind of meat you opt for, make sure that you include plenty of other healthy food sources into your meals – fruit, vegetables and whole grains all make excellent additions to a keto-friendly meal plan.
Your optimal keto plan diet depends on your personal goals, body composition and activity level; use a keto macro calculator to get an idea of the ideal balance for you.
A healthy keto plan advises limiting carbs while increasing fats. The main goal is for you to enter nutritional ketosis, whereby fat becomes your main fuel instead of glucose.
Eating plenty of fat helps your body feel full for longer, which in turn increases feelings of satisfaction and energy throughout the day.
Fatty cuts of meat from ruminant animals such as cattle and lamb make for an excellent food choice, packed with nutrients such as B vitamins, potassium and iron – not to mention other meat-specific nutrients like carnitine, taurine and carnosine!
However, you should avoid processed meats containing suspicious ingredients or sauces, as these contain excessive carbs and sugar that could harm your health.
Grass-fed beef stands out as having superior fatty acid composition and lower omega-6 fatty acid levels than conventionally raised meat, while being more expensive and difficult to find than its conventionally raised counterpart. Although grass-fed meat may cost more, its higher nutritional quality and reduced levels of inflammation make it well worth your while to seek out and purchase this type of product.
Meat and poultry are staples of a keto diet, providing all of the essential amino acids necessary for good health, in addition to essential vitamins and minerals. Meat also serves as an excellent source of protein that can help preserve muscle mass when on an ultra low-carb diet.
Meat, particularly fatty cuts of it, is an excellent source of vitamins B6 and selenium and zinc. Additionally, meat provides abundant amounts of carnitine – an amino acid crucial for energy and metabolism.
Vegetables are essential to a healthy keto plan as they offer numerous essential vitamins and nutrients, helping you feel full for longer while supporting weight loss and decreasing disease risks.
Some vegetables contain few carbohydrates while others offer plenty, but all offer essential nutrition. Raw or cooked, you can enjoy them for their antioxidants, folate, potassium, vitamin C, B vitamins, fiber and healthy fats that can contribute to overall wellness.
On a healthy keto plan, green vegetables such as spinach, kale and Swiss chard are among the top choices to eat regularly as they provide essential antioxidants and fiber that promote cardiovascular health, lower cholesterol levels and help decrease inflammation in the body.
Broccoli is another leafy vegetable that fits nicely into a healthy keto plan, boasting high concentrations of vitamins C, K and other important micronutrients as well as iron and magnesium content.
Other vegetables that fit into a healthy keto plan include cauliflower, Brussels sprouts, asparagus, cabbage, bok choy and bell peppers – these all belong to the cruciferous vegetable family, meaning they offer substantial health benefits!
Low in calories and boasting an array of vitamins and minerals, they’re an ideal ingredient to add variety to salads, soups and stir-fries.
Lori Gerber, registered dietitian from Float Health notes the importance of eating a variety of food when following the healthy keto plan to successfully lose weight. For instance, broccoli rabe and cauliflower contain fiber-rich leaves while being relatively low-carb alternatives that will help you reach weight loss faster.
As part of your weight-loss efforts, in addition to vegetables, lean meats and low-carb fruits and nuts can all help. If you need assistance selecting which foods are appropriate, seek guidance from your physician or nutritionist.
Fruit can seem strangely out-of-place on a healthy keto diet plan, yet many tasty varieties make an excellent fit for this eating style. Not only are fruits rich in essential vitamins and minerals but they’re also low in carbohydrates and high in fiber – two factors which make them a worthy addition.
Berries are an excellent food choice on this diet because they’re sweet, high in antioxidants, low in carbohydrates and an excellent source of dietary fiber which may help prevent constipation.
Avocado is another ideal food to include when following a ketogenic diet, as it’s packed with heart-healthy fat and has low net carbs. Furthermore, its versatility means it can be used in making everything from creamy keto ice cream and brownies to salad toppings!
Tomatoes are an indispensable ingredient in keto-friendly savory dishes and an abundant source of essential micronutrients and essential vitamins such as lycopene, vitamin C and potassium. Tomatoes offer low-carb, high-fat options that can be added into sauces or salads for maximum flexibility.
Lemons bring zesty flavor to any variety of food and are an acceptable substitute for sugary beverages on a keto diet. An average-sized lemon has 6g of carbohydrates and 1.8g of fiber – totalling to an estimated net carb count of 4.2g.
Olives, kiwifruit and plums are three more low-carb fruits to consider for your healthy keto plan. A 75 g plum contains about 8.75 g of net carbohydrates due to fiber.
Meat is an integral component of a keto diet plan, so it is crucial that you understand which types of meats will best support your health on this plan and reach your weight loss goals. Opting for grass-fed, high-quality meats can significantly enhance health on keto and help accelerate weight loss goals.
Beef is an excellent source of both protein and omega-3 fatty acids. Eating grass-fed beef has even more nutrition than grain-fed meats while offering lower caloric counts than other cuts of steak.
Beef and other red meats are an integral component of the keto diet, but should be consumed sparingly. Too much red meat consumption increases your risk for heart disease and certain cancers; so opt for leaner cuts when possible.
Chicken is another keto-friendly meat option that can be prepared in many ways and provides ample protein and essential vitamins. Furthermore, its monounsaturated fats and omega-3 fatty acid content helps lower cholesterol levels and enhance overall health benefits.
Pork is a nutritional powerhouse and an excellent source of B-group vitamins, calcium, phosphorus, iron zinc and vitamin B12. As such it makes an excellent addition to a keto diet diet plan.
Eggs are a nutritious and delectable treat that’s low in carbs and protein content, perfect for snacking on at any time of day! There are so many delicious ways to cook your eggs such as making an omelet or scrambling your scrambled.
Fish and shellfish can provide both protein and fat to support a healthy keto plan, but be wary of fried or breaded varieties, which could contain too many carbohydrates. It’s best to opt for fresh seafood without added seasonings for optimal results.