The ketogenic diet, or keto diet, has been made popular for claims that it dramatically increases weight loss and promotes health. The keto diet is based on the premise that when you stop feeding your body carbohydrates, your body will start to burn fat for fuel instead. This process is known as ketosis. Ketosis is achieved through keeping carbohydrate intake to a minimum and instead eating mainly fats and some animal protein. The fats can come from either plant or animal sources, giving those who follow the diet plenty of options. And because the diet does not focus on calorie intake, there are few restrictions for what you can eat as long as it falls within the keto guidelines. But while the keto diet does indeed allow you to eat bacon smothered in cheese if you’d like, it’s not exactly your healthiest option. Fortunately, there are plenty of healthy keto food options available if you are looking to lose weight on the keto diet the right way.
Full Fat Greek Yogurt
Greek yogurt is a popular food item for anyone dieting due to its high protein content that keeps dieters feeling full. While low fat versions of Greek yogurt are relatively low in calories, the full fat version contains more calories and is creamier in taste and texture. Full fat Greek yogurt is an excellent choice for a tasty snack on the keto diet due to its delicious taste and high fat content. Besides being high in protein and fat, Greek yogurt contains calcium that is good for bone health.
Fish and shellfish are generally low in carbohydrates while being high in protein and fat. The fat specifically found in most fish is omega-3 fatty acids, which are essential fats for preserving brain and eye health. In addition, many kinds of fish and shellfish tend to be lower in calories, making them a good choice for those looking to reduce their calorie intake on the keto diet.
Low carb veggies like many leafy greens, contain a ton of nutrients and fiber. Examples of low carb veggies include;
● Green Beans
● Collard Greens
Most of these vegetables are low in calories and high in essential vitamins. Fibrous veggies are great for keeping you full while still maintaining a state of ketosis. Many vegetables also contain antioxidants, which help fight free radicals and prevent your risk of cancer.
While most nuts are high in healthy fats, some of them are also high in carbohydrates. Cashews, almonds, and pistachios in particular are higher in carb count than many others. Macadamia nuts on the other hand, are low in carbs in comparison with just 4 grams of carbs per serving. Besides their rich, buttery taste, macadamia nuts contain healthy vitamins and minerals like B vitamins, manganese, magnesium, copper, and iron. They are also a great source of monounsaturated fat, which has been associated with improving heart health and inflammation markers. Other low carb nuts include pecans, Brazil nuts, and walnuts.
Avocado is a rich, fatty fruit that serves as the main ingredient for guacamole and of course, avocado toast. Avocados are high in monounsaturated fat (the good kind of fat) while being high in fiber and low in net carbs. They make a great addition to salads, spreads, or eaten alone. Besides being a great keto diet option, avocados are high in potassium, folate, vitamin C, and vitamin E. The nutrients in avocados have been associated with lower rates of depression, cancer, inflammation, and blood pressure.
Cheese is generally frowned upon in most diet plans, but not so in the keto diet. This popular dairy aisle item comes in tons of varieties, most being low in carbs and high in fat and protein. Though most cheeses are fairly caloric, the fat and protein help to keep you feeling full. Cheese also contains conjugated linoleic acid, which has been shown to help reduce weight and improve body composition. Nearly all kinds of cheeses are considered keto. Some of the more popular keto cheeses include;
● Cottage cheese
● Blue cheese
● Ricotta cheese
● Cream cheese
● Goat cheese
● Swiss cheese
Meat and Poultry
A staple of the keto diet is protein and there is no better source of protein than meat and poultry. Animal meat is a good source of B vitamins and depending on the type can be a good source of fat as well. Consuming more protein when on a low carb or low-calorie diet helps to preserve muscle mass. Healthy sources of animal protein include;
● Grass-fed beef
Eggs are a delicious vegetarian (though not vegan) protein source for staving off hunger when on the keto diet. It’s been said that eggs trigger a hormone response that increases our feeling of fullness and satiety. In addition, eggs are high in lutein and zeaxanthin, antioxidants that protect eye health. This universally popular food is incredibly versatile and can be eaten in numerous forms. They make a great snack or meal depending on your preference.
Olive oil is a pure fat source that has been shown to have great benefits on heart health. This is because of its high oleic acid content, a monounsaturated fat linked to decreased risk of heart disease. Olive oil also contains antioxidants called phenols, which help to reduce inflammation and improve artery function. This tasty fat makes a great base for dressings and sauces or used as cooking oil at low temperatures.
Make Ketosis Easier
The ketogenic diet is popular for allowing many people’s favorite foods to be included. However, that doesn’t mean you won’t experience cravings for your favorite carbs every now and then. Keto Pills by Hot Bod Nutrition makes sticking to your keto diet easier by providing you with high quality supplements that help to reduce cravings. With natural ingredients like magnesium, sodium, and calcium, you’ll stave off your cravings while increasing your energy at the same time. Dieting doesn’t have to be hard if you do it right. Feeding your body nutritious foods along with getting a boost from natural supplements makes it even easier.