In recent times the most popular diet to lose weight has been the ketogenic or keto diet. Keto works on a high fat ,high protein and low carb diet to promote weight loss and also helps to keep diabetes in check. 75%of the calorie requirement comes from fat ,30%from proteins and carbs are limited to just 5%. Extremely low carbohydrate in the diet forces the body to rely on fats for its energy. High fat helps to reduce hunger pangs and increases satiety which then aids in weight loss.
Foods that are helpful when on a keto diet:
1-Full fat dairy products ;
They are high in fat and protein which is the principle behind the keto diet. Theories and studies have proved that they help to reduce appetite and promote satiety. Cheese and cream is very high in saturated fat and may actually help to prevent against heart disease. It also contains linoleic acid which is linked to fat loss. Cheese and paneer also help to reduce the muscle mass and strength which occurs with aging.
Eggs are a staple diet an eaten the world over for a healthy breakfast. They are also extremely healthy and can be had in many forms or can be combined with other foods. One large egg contains less than one gm of carbs and about 6 gms of protein ,making eggs the perfect keto food. Eggs also promote satiety and a feeling of fullness thus help to lose weight. Eggs also contain anti-oxidants like lutein and zeaxanthin which are extremely crucial to the eye. Egg yolks are high in cholesterol but consuming them does not cause a rise in the blood cholesterol. They contain good cholesterol which reduces the risk of heart disease.
Sea-food is an excellent source of lean ,high-quality, easily digested protein. A diet rich in sea-food provides almost half of an adult protein needs. Sea food is low in saturated fat and sodium and is a rich source of many essential vitamins and minerals. Sea-food is also rich in Omega-3 fatty acids which prevent aging and muscle loss. Sea-food actually lowers the risk of heart diseases and the oil in the sea-food may lower the risk of chronic diseases like arthritis, cancer,asthma and psoriasis. Some types of fish lower the insulin levels in people who are over weight and obese. Sea-food is low on carbohydrates and a keto diet works on the principle of limiting the carbs between 20 to 50 grams a day.so sea-food is the most preferred food when on a keto diet and there a numerous options on a sea-food diet.
4-Nuts and seeds
Nuts and seeds are extremely healthy and make for a good whole-some mid-day snack. They are low in carbohydrates and good for people on a keto diet. They are also a good source of proteins, vitamins and minerals. Nuts and seeds regulate body weight as they absorb fat slowly. They regulate food intake and help burn energy. They also contain unsaturated fats and other nutrients that provide protective effect against heart disease. People on a keto diet can safely consume pumpkin seeds, flax seeds ,poppy seeds, sesame seeds and chia seeds etc as they are extremely low in carbs. Nuts are also rich in vitamin E ,niacin and folate and other anti-oxidants that stop the fats from going rancid too quickly.
Dark chocolate is a very rich source of anti-oxidants. It contains flavonoids which help to reduce the risk of heart diseases by lowering blood pressure and keeping our arteries healthy. Dark chocolate is low in carbs and 28 grams of unsweetened chocolate only has 3 grams of carbs so it can be easily be on the plate of a keto friendly person’s plate. Dark chocolate is rich in fibre and many minerals like iron, magnesium, copper etc. It decreases the oxidised LDL cholesterol and increases HDL and also improves insulin sensitivity, there by decreasing heart disease risk. So people who are on a keto diet and crave for something sweet after a meal can safely savour a piece or two of dark chocolate.
There are a number of other foods like berries, olive oil rich foods coconut oil meat and poultry items which can be safely had in moderate quantities when on a keto diet. The keto diet can be adopted safely for weight loss, blood sugar management and for keeping other parameters in control. It is one of the safest and most versatile diet with a number of options to make meals tasty and nutritious.
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