Health and fitness has become an integral part of our lives nowadays, as everyone wishes to avoid risks of diseases later in life. While regular exercising is a necessity in today’s times, it is also extremely crucial to follow a healthy diet. As a result, many people follow different kinds of diets to lose weight, control sugar levels. One among them is keto – which is a low carb, high fat diet.
The basic concept of keto diet primarily focuses on limiting the carbs or net carbs (total carbs – fiber) to only 20–50 grams per day. Although following the diet has its own challenges, one can easily follow the same in a country like India, where many food items which are needed to follow keto diet, are easily available in the market.
Here is a list of 10 effective food items which can be eaten during keto diet:
One egg contains 1 gram of carbs and 6 grams of protein which makes it one of the most ideal food items for Keto diet. Apart from keeping the blood sugar levels stable, eggs also trigger hormones in the body which increase feelings of fullness. Although there is a common belief among people that one must only eat egg white, it’s actually advisable to eat the whole egg as a lot of nutrients are there in the yolk.
2. Green leafy vegetables
Vegetables like spinach and other green leaves like lettuce are really low in carbs, which makes them a perfect food item for Keto diet. Apart from being rich in Vitamin K and iron, these green leafy vegetables also fulfill the needs of other necessary vitamins, minerals and antioxidants. If they are not a part of your diet, you should definitely consider the option of including it in one of your daily meals.
Being low in carbs and high in fat, cheese is another food item which is a good alternative to consume on an ketogenic diet. They are also rich sources of protein and calcium, while also aiding in strengthening of muscle mass. Despite the benefits, one must consume cheese in a limited quantity.
4. Non-starchy vegetables
Vegetables like broccoli, cauliflower, green beans etc. are extremely high in Vitamin C, antioxidants and other minerals, which are very good for your health. Most importantly, they are very low in calories and carbs which is why they should be a part of your diet when you are doing keto. Notably, veggies like potato, onions, corn etc. should be avoided during keto diet.
5. Nuts, seeds and oil
As they are high in fiber, addition of nuts and seeds in your daily diet can help you feel full throughout the course of day, naturally putting a control over your calorie intake. They have many benefits like reducing the risk of various chronic diseases and they are high in fat and extremely low in carbs. One can also consume olive oil and coconut oil as they can increase ketone production.
There is a general opinion that one cannot consume fruits on a keto diet as they are high in carbs. Although it is very true, there is an exception – Berries! Notably, raspberries and strawberries (which are easily available in India) are rich in fiber and extremely low in carbs. They are also rich in antioxidants which reduce inflammation, providing protection against various diseases.
7. Dark chocolate and cocoa powder
When it comes to tasty alternatives, dark chocolate and cocoa powder probably comes somewhere at top of the list for sources of antioxidants. Because of the same, cocoa is also called ‘super fruit’. On the other hand, consumption of dark chocolate reduces the risk of heart diseases as the blood pressure is lowered because of flavanols present in them.
8. Butter and ghee
Many people try to avoid butter and ghee but it is a widely known fact that they are extremely good fats which must be included in your keto diet. Although they are considered harmful, it must be noted that they are very rich sources of vitamins, antioxidants and healthy fats. While butter is very low in carbs, ghee is absolutely carb-free.
9. Unsweetened tea/coffee
Another myth around the keto diet is regarding the consumption of tea or coffee. Well, one must consume the beverages provided they are unsweetened. Notably, the caffeine in tea/coffee increases the metabolism in your body, improving your physical performance and mood simultaneously. While reducing the risk of heart diseases, they also boost your immune system.
Fairly high in fat and relatively low in carbs – Avocados are perfect food item to consume on a keto diet. They are also very rich sources of potassium which is another mineral which many people lack. Eating avocados can help improve cholesterol levels while ensuring that risk of heart related diseases get minimized.