A keto diet implies an eating plan on food varieties that provide healthful fats, adequate amounts of protein, and very few carbohydrates. It aims to get more calories from fat than from carbs.
A keto diet or ketogenic diet works by evacuating the sugar reserves of the body. Then it will start to break down fat for energy. As a result, ketones, a kind of molecule, are produced which the body uses for fuel. Subsequently, the body starts to burn fat and it will result in effective weight loss.
Ketogenic diet has some variations like the standard and the cyclical keto diets.
What to Eat in Ketogenic Diet?
A keto diet limits carbs to 20 to 50 grams in a day. Even though they seem challenging it is easiest to fit into this eating style. The following are some healthy food varieties to include in a ketogenic diet.
Seafood varieties are really keto-friendly. Most of them are rich with vitamins and minerals and carb-free. A lot of seafood variants are rich with omega-3 fats. The seafood varieties you may include in your keto diet are;
- Baby scallops
Vegetables are wealthy in many nutrients and fiber. Non-starchy vegetables are low in calories and carbs but rich with a lot of minerals and vitamins.
Some examples of keto-friendly vegetables to include in your eating plan.
- green beans
- peppers (especially green)
There are numerous varieties of cheese. It is a blessing to keto lovers that the majority of them are very low in carbs and high in fat. Though the fat content is higher in cheese, it won’t risk heart health. In fact it protects the heart against heart diseases. Some of the best keto-friendly cheese varieties are;
- cottage cheese
- cream cheese
- pepper jack
- string cheese
- goat cheese
Benefits of Keto Diet
- Supports weight loss
A ketogenic diet can promote weight loss in several ways like boosting metabolism, and reducing appetite. Ketogenic diets can suppress hunger-stimulating hormones since the diet is with foods that fill you up.
- Reduces risk of certain cancer
Many researches proved the effects of ketogenic diets to prevent and even cure certain cancer varieties. This is because it can cause more oxidative stress in cancer cells and causes them to die.
- Improves heart health
Ketogenic diets are filled with healthy food varieties. Healthy fats like avocado can help to reduce bad cholesterol.
- Protects brain function
According to proven studies, the ketones that generate after following a ketogenic diet bring in neuroprotective benefits to strengthen and protect the brain and nerve cells.
Nutritional benefits of Keto-Diet
Following a ketogenic diet can reduce the total carb intake to less than 50 grams a day. It can be as low as 20 grams a day too. There a lot of nutritional benefits that come from a one shot keto diet including;
- Vitamins – the veggies and other food varieties in a keto diet are the best sources of vitamin A, B, and C.
- Minerals- various foods in keto-diet, especially seafood, are combined with a lot of minerals like calcium, sodium and potassium.
- Fibre- keto-diet is combined with veggies that are rich with fibre
- Protein-eggs , milk, nuts and the like are great sources of protein.
- Good fat- good fat is gained through food varieties like cheese and avocado in a ketogenic diet.