The keto diet restricts carbohydrates to help promote weight loss and energize the body, providing healthy fats from sources such as avocado, salmon and olive oil for fueling weight loss and B vitamin production. Furthermore, it promotes fatty cuts of meat and cheese rich in B vitamins to aid in further weight loss.
Dietitians caution that the keto diet may be lacking in fiber, B vitamins and certain essential nutrients that come from whole grains and legumes. Some services offer keto-friendly meal delivery services.
Meat
As with other low-carb diets, keto permits meat in moderation as part of its healthy plan. Fatty cuts provide protein, vitamins and minerals such as zinc and niacin; lean cuts of meat help fill you up and fuel physical activity.
An occasional serving of bacon and cheese can add flavor to a salad, yet they contain too much saturated fat and sodium – both of which may increase blood pressure. Processed meats like cold cuts and chicken nuggets also contain too much sodium which could contribute to blood pressure issues.
The healthy keto plan typically calls for using olive and coconut oils with high monounsaturated fat concentrations and lower saturation fat content than saturated fat content, both which have been linked with reduced heart disease risk through programs like the Mayo Clinic Diet; olive oil has also been noted to promote ketone production through medium-chain triglyceride content in coconut oil, providing additional benefits.
Vegetables
Vegetables contain fiber, vitamins and minerals that can help to balance blood sugar levels. Furthermore, vegetables contain powerful antioxidants to combat free radical damage to cells. By including an assortment of vegetables in your diet you can achieve the healthy eating goals set forth by keto plans.
A low carb diet typically restricts carbohydrates to 20-50 grams a day, forcing your metabolism into ketosis for maximum weight loss and improved health. The result can often be drastic weight loss as well.
Nonstarchy vegetables are an ideal addition to the keto diet, offering low amounts of calories and carbohydrates while being packed full of essential vitamins and nutrients – perfect for adding crunch and satisfying crunch to meals! Broccoli, cauliflower, green beans, bell peppers and zucchini can make excellent sources of nutrition that you can even use to substitute high-carb foods like pasta and bread!
Broccoli is an incredible cruciferous vegetable – like Brussels sprouts, cabbage and kale – which boasts numerous nutrients such as vitamin C, magnesium and folic acid. Furthermore, broccoli provides ample vitamin K which promotes strong bones. Watercress has only 1.6g of net carbs per cup serving and offers ample vitamin K–it makes an excellent salad addition or appetizer recipe!
Nuts & Seeds
Nuts and seeds make an excellent snack option on any diet, but particularly beneficial in a ketogenic one. Their combination of high fat content with limited carbs keeps you feeling satisfied for hours; plus they offer protein and fiber benefits.
Coconut is one of the top foods to add to the keto diet to promote heart health and reverse heart disease. They are rich in polyunsaturated and monounsaturated fatty acids as well as vitamin E and other key minerals, which have been proven to lower cholesterol and prevent blood clots.
Seeds can add both texture and flavor to your meals, from salads to shakes or desserts – they make for an excellent way to mix it all up! Plus they make for an awesome snack all on their own.
On a ketogenic diet, almonds, macadamia nuts, pecans and walnuts are excellent choices of nuts and seeds to eat; other possibilities may include hazelnuts, peanuts sesame seeds and flaxseeds – just be wary with other nuts as these tend to contain higher carbs that could throw you out of ketosis!
Sunflower seeds are another excellent addition to a keto diet as they contain omega-3 fatty acids, according to studies they may help with cholesterol and triglyceride levels. Plus they make for delicious salad toppings or tasty snacks!
Olive Oil & Coconut Oil
Of the many fats consumed on a keto diet, extra virgin olive oil stands out as being high in monounsaturated and polyunsaturated fats (known as healthy fats), while keeping its levels of saturated fats to an absolute minimum. Coconut oil also boasts heart-healthy benefits while possessing anti-inflammatory properties – all qualities essential to good nutrition!
Fish, such as salmon, sardines and mackerel should also be part of any keto diet. Packed full of heart-healthy omega-3 fatty acids linked with lower cholesterol levels, reduced risks for high blood pressure and lessened chances of cardiovascular disease – they’re an essential element for optimal cardiovascular health!
Some may experience fast weight loss on the keto diet due to sugar’s binding to water within their bodies; when carbohydrates are removed from diets, your body releases that stored water more rapidly. While you may see initial weight loss, our Healthy Keto meal plan requires under 50 net carbohydrates daily in order to facilitate nutrition-rich foods like berries, beans, and probiotic dairy foods into daily consumption for maximum effectiveness.
Berries
Cherries are an abundance of antioxidants, vitamins, minerals and fiber. Furthermore, cherries provide numerous health benefits like arthritis relief and can lower blood sugar levels while being an excellent source of Vitamin C.
Cherries can be included as part of a healthy keto diet in moderation; however, eating too many could result in a sudden surge of carbs that could throw off ketosis. One cup of cherries contains 22 grams of carbohydrates which is far too many for someone following this eating plan and could seriously compromise its success.
Cherry consumption should be limited to half a cup at any one time in order to reap their antioxidant benefits while simultaneously maintaining an adequate level of ketosis.
When selecting cherries for purchase, select those with bright and plump fruit with dark green stems, as these will have less chance of being damaged or bruised than others. Also remember to spit out their pits as these contain small amounts of cyanide.
Eat a healthful and nutritional diet is key for weight loss on the ketogenic diet. Be wary of consuming processed meats, sauces and added sugars which could increase your carbohydrate consumption and hinder efforts towards ketosis. Also try sticking with whole foods that limit starchy vegetables such as corn, potatoes and sweet potatoes while limiting starchy starches such as corn. Finally avoid high sugar fruits like pineapple, watermelon, mango or oranges which contain additional carbs that derail ketosis efforts.
Coffee & Tea
Coffee is an ideal beverage to fuel a keto diet, providing energy and mental clarity without adding carbohydrates to the body. Tea may be more suitable if caffeine sensitivity or preference are an issue; many varieties contain antioxidants which support healthy lifestyle habits when taken in moderation. When selecting tea varieties with no added sweeteners (including citric acid) this can support overall body wellbeing more effectively than sweetened varieties that often contain excessive sugar levels or sweeteners that may harm our bodies.
The Healthy Keto meal plan suggests replacing sugary sodas with unsweetened iced tea or unsweetened coffee preferably made with water instead of milk. You could add butter or ghee for flavor enhancement and prolonged fullness or add collagen powder into your beverage as an aid in keeping yourself feeling satisfied longer.
Overall, a keto diet that promotes optimal health should limit carbohydrates to no more than 60 g daily and focus on getting its protein from lean meat, fish and dairy sources as well as plenty of healthy fat sources like extra virgin olive oil, avocado and nuts and seeds. Furthermore, saturated fat intake should be limited and carb-containing foods like berries beans vegetables should be consumed only occasionally.