What is the Keto Diet?
Keto is a low-carb, high-fat diet that shares many similarities with the Atkins and Paleo diets. It's popular among people who want to lose weight quickly, as well as those who want to manage chronic conditions like type 2 diabetes and epilepsy.
The keto diet works by forcing your body into a state of ketosis, during which it uses fat for energy instead of carbs. When you limit your carb intake, your body has to burn its own fat stores for energy!
Meat and poultry
All meats and poultry are allowed, including lean cuts of beef, lamb and pork.
Avoid processed meats like deli cold cuts, hot dogs, sausages and bacon. Instead choose good quality meat from your local butcher shop or farmers market that is minimally processed.
Use a meat thermometer to make sure that you cook your meat thoroughly to kill any bacteria present in uncooked meat before eating it (this is particularly important if you are pregnant). Ground beef should be cooked to 160oF internal temperature; ground turkey should be cooked to 165oF internal temperature; chicken breast should be cooked until the juices run clear; whole roasts can be removed from oven at 170oF internal temperature but will continue cooking after being removed from oven so they should not be eaten until they reach 180oF internal temperature.
Leafy greens
Leafy greens are a great source of vitamins, minerals and fiber. Some of the most common leafy greens are spinach, kale, collard greens and arugula. However there are many other types of leafy greens such as watercress, bok choy, chard and turnip greens. Endive is another popular leafy green that you can add to your diet.
Cabbage is another great option when it comes to adding more vegetables into your keto diet plan because it offers so much value in terms of nutrients and taste! Parsley also contains lots of vitamin c which can help ward off colds during winter time while dandelion greens are rich with iron so if anemia is something that bothers you then this would be a good addition for sure! Kohlrabi (not sure what this is either) but I'm sure someone else does so I'll let them know!
Cruciferous veggies
What are cruciferous vegetables?
They’re a class of leafy green veggies that have been shown to have anti-inflammatory properties. Cruciferous veggies include broccoli, cauliflower, cabbage, bok choy and Brussels sprouts. They also include kale (a cross between Chinese cabbage and turnip greens), collard greens, turnip greens and mustard greens. These foods have another name: crucifers. Other crucifers include watercress—which is actually a cress not a vegetable—arugula (also known as rocket) rutabaga (also known as swede or Swedish turnip).
Other low-carb veggies
The following are some additional low-carb veggies that you can use to add variety and nutrients to your meals:
Broccoli
Cauliflower
Asparagus
Green beans, snap peas, snow peas, sugar snap peas (these are the same vegetable)
Cabbage (including red cabbage)
Brussels sprouts
Even with all these options, it's still easy to run out of new ideas for dinner. To help combat this problem, here are some general guidelines for creating delicious keto meals without a lot of effort.
Eggs
Eggs are a great source of protein and vitamins and minerals. Eggs also contain choline, which is important to brain health, and lutein and zeaxanthin, two nutrients that protect the eyes from macular degeneration.
Eggs are a staple in the keto diet because they offer high-quality protein at only 70 calories per serving (compare this with steak at 200 calories). The egg yolk contains all of the fat in an egg so if you're watching your fat intake or cholesterol levels then avoid eating more than one egg yolk per day.
Butter and cream
Butter and cream are high in saturated fat, which is not a healthy choice for your diet. You should only eat butter and cream in moderation, as too much can increase the risk of obesity and heart disease.
Nuts and seeds
Nuts and seeds are a good source of protein and healthy fats, but they’re also high in calories and fat. That makes them something to be enjoyed sparingly. It’s easy to overeat nuts and seeds, so be sure to measure out a small amount before snacking on them.
Nuts are packed with vitamins, minerals, antioxidants and plant compounds that may improve heart health. In fact, eating nuts at least five times per week was associated with an 18 percent lower risk of dying from heart disease according to one study published in the journal Circulation.
Healthy oils
In addition to the healthy fats listed above, you can use olive oil and avocado oil in your cooking. Avocado oil has a lower smoke point than olive oil (which means it's better for cooking), but both are still good options for your keto diet.
Coconut oil is another great option for fat on the keto diet because it's high in saturated fats that can help boost your energy levels throughout the day. However, keep in mind that coconut oil has a high smoke point and should only be used for low-heat cooking or baking.
Ghee—clarified butter—is also allowed on the keto diet as long as you buy grass-fed ghee without added flavors or preservatives.
Ghee contains many of the same nutrients as butter, including CLA (conjugated linoleic acid) and butyrate acid; however, unlike butter or other animal products containing saturated fat (like meat), ghee does not contain cholesterol.
Avocado and berries
Avocados are a good source of potassium and fiber, which can be good for your heart. They also contain monounsaturated fats that can help lower cholesterol levels.
Fresh berries are a great source of antioxidants, which helps to fight diseases like cancer and Alzheimer's disease. Berries - especially blueberries - contain anthocyanins (which give them their color), as well as resveratrol (which helps prevent inflammation) and vitamin C (which acts as an antioxidant).
With the keto diet, you can enjoy your favorite foods in moderation. The key is to choose healthy options and eat a variety of them. Remember that if you’re going to do keto, it needs to be sustainable for you long term—not just for a week or two!
If you are looking for a cookbook in Keto Diet,
The Complete Ketogenic Diet for Beginners
on Amazon has over 27k reviews and got 4.3 out 5 star rating.
Get it Now!
Gerald Hubbell (Author)
Comments