Hello People! Welcome to Yognut! Today we are going to share with you Top 9 Foods Eat on a Keto Diet. We know that many of you are going to start your diet or some of you want to know what can you eat in a Keto Diet.
Obesity is one of the common reason for many health issues like diabetes, high blood pressure, heart disease, strokes, osteoarthritis, etc. Obesity can embarrass you also. By this, we do not say that we are determining people by size, color, fat, thin instead of this we want to concern you about your health.
Your good health that matters only. And, we know you are trying hard to burn your fat as soon as possible. But, nothing is working on you. Ketogenic Diet is one of the options which you are searching for.
So, here coming on the point that arises first- What is a Keto Diet and Why a person need to do this?
What is Keto Diet?
Keto Diet is a type of diet that consists of low-carb, moderate protein, and higher fat which helps to burn fat more effectively. It has many benefits like weight loss, performance, health, etc.
It is beneficial for everyone especially diabetes type 2 patients to burn excess fat without hunger. Keto diet is similar to all other low-carb diets.
Our body produces small fuel molecules called ‘Ketones ‘ that’s why we called it Ketogenic Diet or Keto Diet. Ketones are alternative fuel source for our body that is used when blood sugar has short supply in the body.
What Keto Diet do?
When you eat low-carbohydrate and moderate protein consumption and high fats then the reduction in carb intake puts the body metabolism state as Ketosis where the fat from the diet and body burnt by energy.
Remember, here fats mean good fats means there are two types of fats, Good Fat and Bad Fat. Bad fats that are well-known junk foods and other products like that. Good fat like Ghee, Fish, etc work as a good source in your body.
The Ketones start to serve as fuel source throughout the body and we can say especially in brain. And, our brain is a hungry organ that consumes a lot of energy everyday and it can not run on fats directly. It runs on glucose or ketones.
On a Keto diet, the entire body starts its fuel supply to run the most fat and burns fat 24×7. When insulin levels become very low, fat burning increases drastically. It becomes easy to access fat stores to burn them.
What are the benefits of Keto Diet?
There are a lot more benefits of a keto diet-
- Helps to weight loss
- Reduces the certain risk of cancer
- Improves acne-prone skin
- Improve heart health
- Protect brain function
- Improves PCOS symptoms
- Reduces seizures
Who should not do Keto Diet?
Everything has the pron and cons and its effects differently in everybody. Keto Diet is not for you if you have these following condition:-
- If you are taking medication such as insulin
- If you are taking medication for high blood pressure
- If you are breastfeeding
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What Foods Can You Eat On A Keto Diet?
When you are decided to be on Ketogenic Diet then you should be aware of what food you should take during your weight loss journey. As said keto Diet is a low-carb diet, moderate protein, and higher fat diet, we have many options to have delicious and starving food.
Let’s get into it:-
Top 9 Foods You Can Eat on a Keto Diet
On the first list of Top 9 Foods Eat on a Keto Diet, we advise Meat which is unprocessed has a low carb, and of course, Keto-friendly. Organic and grass-fed meat is healthier. But, one thing should be remembered that you have to take higher fats in the Keto diet and there is no need for high protein.
Your body has already excess protein reference to your body weight and can convert into glucose which makes it harder for some people to be Ketosis when starting with high levels of insulin resistance.
NOTE: processed meats like cold cuts, meatballs, sausages have added carbs. when you have some doubt look at ingredients and it should be under 5%.
Eggs are versatile in nature, it can be eaten in any type of diet. As it is easy to make and most probably best source of energy. In the sense of eggs, you can take it as you want either boiled, scrambled, omelets, or fried in butter.
Eggs are the best Foods on a Keto diet either it is organic or pastured. Although, there is no significance in scientific studies that eggs can prove better health.
Now, you may ask, How many eggs can we take in a day considering cholesterol point of view? Well, you can eat not more than 36 eggs per day. But, feel free to eat as you like.
3. Fish or Seafood
The seafood and fish is one of the best options for Foods Eat on a Keto Diet because it contains salmon and that is the best thing for your heart a.
If you are concerned about mercury and other toxins which may be insecure you then we advise you to take smaller fish like sardines,mackerel and herring.
Wild-caught fishes are the best and avoid breeding as it contains carbs.
4. Vegetables (not grown from ground)
On the 4th of the list of Top 9 Foods Eat on a Keto Diet, Fresh vegetables are the best source of energy for you. Choose vegetables like cauliflower, cabbage, avocado, broccoli, zucchini, eggplant, etc. The leafy and green vegetables will work best for you.
Vegetables are tasty and also healthier Foods You Can Eat on a Keto Diet, fry them in butter or use olive oil to your salad. It adds flavor, variety, and color to the keto food. Avoid the food which is grown under the ground like carrot, potatoes, etc.
A survey says that many people start eating vegetables more frequently than before as it takes the replacement of pasta, rice, potatoes, and other starchy foods. And, the vegetarian, as well as vegan, can also do Keto Diet.
5. High Fat Dairy
Now, the most valuable fact is that it’s a myth that butter, Ghee, as well as cheese, increases our fat. As we said above these are good fats and our body needs these fats to make functionality better.
Avoid drinking milk as it contains 1 glass = 15 grams of carbs that we do not want but the other subsidiary of milk is good for a Keto Diet person. Avoid Caffe Latte and avoid low fat yogurt as it contains a lot added sugars.
Nuts are on the 6th of Top 9 Foods Eat on a Keto Diet, it can be eaten in Keto Diet but in a moderate level. Be careful about using nuts for munching because you can eat more than you need to feel satisfied.
Additionally, choose low carb nuts like macadamia, pecan, etc and avoid cashews as it has high carb. Generally, you can take less than 1/2 cup per day or around 50 grams.
In the case of berries to find the answer to Foods Eat on a Keto Diet, you can take it at a moderate level, although berries go perfect with real whipping cream that will work as Keto Dessert Food.
On a Keto Diet, a small amount of blackberries, strawberries and raspberries are good. However, be careful about blueberries as it consist of carbs that can rapidly add up.
Try to eat small portions not all the berries in one shot.
8. Natural Fat
Calories on a Keto diet comes from fat. You can get it much via natural sources like eggs, fish, meat,etc. But, you can also use the fat in cooking like frying with coconut oil or butter. Use a good amount of olive oil in your salads and vegetables.
You can also add delicious high fat sauces which includes bearmaise sauce, garlic butter, etc.
Now, food has been discussed but what about the drinks? Which drinks are the best in Keto diet? Let’s have look on this.
- Water:- The first and best option is water. Our body needs water a lot, and it will be a good step if you take 3-4 liters in a day. You can have it merely hot or cold, and another option is to have some natural flavors like lemon, limes, cucumber, etc.
- Tea:-Whatever tea you prefer black, green, orange, mint, herbal feel free to have them but do not add sugar.
- Coffee:- You can take a small amount of cream milk but without sugar. For extra energy, you can stir it in butter or in coconut oil. But, if you find weight loss affected by this the cut-off cream or fat in coffee.
- Bone Broth:- It is hydrating, satisfying, and full of nutrients. It has electrolytes and easy to make. A homemade bone broth can be a great beverage on the Keto Diet. Stir it in a pat of butter for that extra energy.
“The faulty idea that it’s necessary to eat plenty of Carbohydrates along with fat in order to prevent acidosis has little place in the proper treatment of obesity.”
― Dr. Blake F. Donaldson
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Keto diet is beneficial as well as some body does not have adapt it. Better you consult a dietitian to include Keto diet in your life. A dietitian will help you to achieve your desired goal of body shape.
Otherwise, all the foods are mentioned above are well-approved and beneficial for your body.
Additionally, being healthy and concern about yourself is not a bad thing. We should appreciate you guys who are taking care of yourself and curious to know about these type of diets.
That’s it for today guys! We hope you all like this article and find it helpful.
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