Starting your keto journey? Don’t forget to add these 7 foods to your daily diet!

Want to lose weight or achieve fitness/health goals without starving yourself or relying on diet fads? You will never go wrong with a ketogenic diet.

What is the ketogenic diet?

In simple words, the ketogenic diet (keto in short) is a low-carb, high-fat diet. The goal is to eat food that is high in healthy fats, and protein and low in fats. The aim is to bring down the sugar levels in your body. Once the sugar levels get depleted, the body will rely on sugar reserves and ketones ( a type of molecule) to generate energy. This will lead to weight loss in the long run.

There are several benefits of following the keto diet to the tee:

Promotes consistent weight loss and improved metabolism.

Reduces the risk of certain cancers.
Improves heart health.

However, just like any other diet, the effectiveness of the diet will depend on what goes on your plate. Consuming the keto-friendly foods listed below will give the desired results in a shorter time.

Its Time To Be Fishier

Nope, you don’t have to go vegan to be on a ketogenic diet.
Fish is high in nutrients and low in cholesterol. So this makes fish perfect for the keto diet. Fatty fishes like salmon are rich in B vitamins, potassium, and selenium. Fatty fishes also including sardines or pomfrets are also very high in Omega 3 fatty acids. Omega 3 fatty acids are associated with lower insulin levels. Daily intake of fish may lower the risk of many diseases such as cardiac diseases.

Good News, Meat Lovers

One of the greatest things about the ketogenic diet is that you don’t have to swear off meat. A diet that is high on lean meat like chicken or grass-fed meat can lead to 8 per cent higher levels of HDL (good cholesterol). Grass-fed meat tends to be richer in omega 3-fatty acid and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Sunday Ho Ya Monday Roz Khao Ande (Eggs)

Poor eggs! They can’t catch a break it seems. Often thought to be a bane for health due to the egg yolk which is known to be high in cholesterol, eggs don’t quite deserve their ill repute. Recent studies have shown that eggs contain less than 1 gram of carbs and about 6 grams of protein, thereby making eggs ideal for the ketogenic diet.

Despite what naysayers suggest, don’t ditch egg yolks. Although they do have carbs, most of the nutrients found in eggs are concentrated in the yolk. This includes antioxidants like lutein and zeaxanthin, that can protect eye health.

Say Cheese!

If you are a dairy products aficionado good news! Ketogenic diets do not debar you from indulging in cheese and other dairy products. Although cheese has some amount of saturated fat, it is not known to increase the risk of heart disease. However, experts suggest that you go easy on cheese and cream that increase your intake of yogurt. Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs). However, you can use it sparingly — a tablespoon or so — in your coffee.

Take A Leaf (Pun Intended) From Popeye’s Book

Remember Popeye The Sailorman? The frail Popeye gained unusual strength after consuming spinach. While you won’t gain superpowers after consuming green veggies anytime soon, they will certainly improve the quality of your life. Green vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy green vegetables like spinach, kale, etc are high in iron and vitamin K. You can also add olives and avocados to your diet. Though technically fruits both of these are consumed as vegetables. They tend to be high in fibre and low in carbs. Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage. Other keto-friendly veggies include broccoli, cucumber, cauliflower, cabbage, celery, etc.

In A Nutshell

Nuts and seeds are a must-have if you are on a ketogenic diet. Although high in fat, nuts are also low in carbs. Moreover, they tend to be high in fibre. This can help you feel full easily and thus avoid overeating. You can include almonds, walnuts, chia seeds, and flax seeds in your diet.

Chocolate For The Soul

Rejoice, chocolate addicts! You can indulge in your favourite snack without feeling guilty. However, avoid milk chocolate as it tends to be high in sugar. Opt for dark chocolate instead. Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy.