What to eat in a healthy keto diet

Credit: Toa Heftiba / Unsplash

The keto diet, also known as the ketogenic diet, is a low-carb, high-fat diet that has gained popularity in recent years.

It involves drastically reducing carbohydrate intake and replacing it with fat, putting the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.

In this article, we will explore what foods are allowed on the keto diet, their potential health benefits and risks, as well as some tips for getting started.

What foods do you eat on the keto diet?

On the keto diet, the majority of your calories should come from fat, followed by protein and very few carbohydrates. Foods that are allowed on the keto diet include:

  • Meats: beef, pork, chicken, turkey, lamb, and other meats
  • Fish and seafood: salmon, tuna, trout, shrimp, and other seafood
  • Low-carb vegetables: leafy greens, broccoli, cauliflower, zucchini, and other vegetables
  • Dairy products: cheese, butter, heavy cream, and other high-fat dairy products
  • Nuts and seeds: almonds, walnuts, chia seeds, and other nuts and seeds
  • Healthy fats: olive oil, coconut oil, avocado, and other healthy oils

What food is not allowed in keto?

Foods that are high in carbohydrates are not allowed on the keto diet. This includes:

  • Grains: bread, pasta, rice, and other grain-based foods
  • Sugars: candy, soda, pastries, and other sweet treats
  • Fruit: most fruits are too high in carbohydrates, but small amounts of berries are usually allowed in moderation
  • Starchy vegetables: potatoes, corn, peas, and other starchy vegetables
  • Processed foods: most processed foods contain added sugars and should be avoided on the keto diet

What are the top 10 keto foods?

Some of the top keto-friendly foods include:

  1. Avocado
  2. Cheese
  3. Eggs
  4. Nuts and seeds
  5. Meat and poultry
  6. Fish and seafood
  7. Low-carb vegetables
  8. Olive oil
  9. Coconut oil
  10. Dark chocolate (in moderation)

What do you eat during the first week of keto?

During the first week of the keto diet, it is important to focus on high-fat, low-carb foods such as meats, fish, eggs, cheese, nuts and seeds, and low-carb vegetables.

It is also important to drink plenty of water and to monitor carbohydrate intake closely.

How long should you eat keto?

The duration of a keto diet varies for each individual and depends on their health goals.

Some people may choose to follow a keto diet for a few weeks or months to jump-start weight loss or improve insulin sensitivity, while others may choose to follow a keto diet long-term for overall health benefits.

It is important to note that the keto diet may not be suitable for everyone, especially those with certain medical conditions.

Before starting a keto diet, it is recommended to consult with a healthcare professional to determine if it is appropriate for your individual needs and health status.

Can keto raise cholesterol?

The keto diet can potentially raise cholesterol levels, specifically LDL or “bad” cholesterol, in some people. However, it can also lead to an increase in HDL or “good” cholesterol.

The effects of the keto diet on cholesterol levels can vary depending on an individual’s genetic makeup and other factors.

It is important to monitor cholesterol levels regularly and work with a healthcare professional to make any necessary adjustments to the diet or medication regimen.

The keto diet is a high-fat, moderate-protein, low-carbohydrate diet that has gained popularity in recent years for its potential benefits in weight loss, blood sugar control, and other health conditions.

While the diet may be effective for some individuals, it is important to weigh the potential benefits and risks before starting and to consult with a healthcare professional for guidance.

If you care about nutrition, please read studies about how Mediterranean diet could protect your brain health, and the best time to take vitamins to prevent heart disease.

For more information about health, please see recent studies about plant nutrients that could help reduce high blood pressure, and these antioxidants could help reduce dementia risk.

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