When considering going for keto-diet people often get confused about what foods to eat and what to avoid. Here, we are going to solve your confusion and simplify the keto-diet for you.
Proteins:
A normal keto diet should be high in fat and moderate or slightly higher in proteins. You should go for 0.7-0.9 grams of protein per pound of bodyweight or 1.5-2.0 grams per kg. Proteins in a keto-diet must be regulated accurately because excessive protein consumption on a keto can prevent ketosis which helps you in losing weight especially if you have diabetes.
Meat:
Unprocessed meats are the ones which you should go for, they are often low carb and can be eaten in a keto diet.
Processed meats are usually high carb, they often include sausages and meatballs and make sure you avoid them as they contain added carbs in the form of bread crumbs and other foods.
Seafood
You can eat fish especially salmon as they contain fats. All other fish are also a go-to for a keto diet.
Vegetables
When considering what vegetables to eat always go for vegetables that grow above the ground, this is because vegetables grown above the ground are generally low in carbs but vegetables growing above the ground such as potatoes are a big No because they are high in carbs.
Consider going for Leafy vegetables like cauliflower, cabbage, broccoli, zucchini, and avocado.
To make your meal interesting try fried or sautéed vegetables in olive oil with a steak or any other keto meal as they can add variety to the meals.
Eggs
Eggs are a perfect go-to food in a keto diet. You can eat them as boiled, scrambled, omelet and fried in olive oil. Just make sure you don’t make a white bread toast with it as it is a high carb food and always eat your eggs considering your cholesterol levels.
Nuts
Certain nuts are a good keto option like macadamia and pecan nuts as they have the lowest amount of carbs per serving on the other hand nuts such as walnuts, cashew, pistachio, pine, and peanuts have to be avoided as they are the one with the high carbs.
You can certainly eat nuts when you are hungry and you need energy but you can’t snack one them even the nuts with low carbs because nuts contain high fats and snacking on them means adding tons of extra fat, this all will result in your body burning the fats from nuts instead of your stored body fat.
Fruits
Fruits are known as natural sugars. It contains a lot of carbs. For keto diet berries that have fewer carbs like raspberry, blackberry and strawberries are usually fine when taken in small portions. Blueberries are the ones to be avoided among berries as they are high in carbs.
Other fruits such as bananas, oranges mangoes and watermelons are high in carbs and should be avoided.
Fruits nutrients are necessary for a diet and your question will be that where do I get these from? Well, some vegetables such as bell peppers and kale have more vitamin C than any of the citrus fruits fewer carbs and sugars.
Which oil should I use to cook my keto food?
You should consider natural fats whether you are cooking your food in it or you are adding the sauce for the flavor. Feel free to use fats in cooking like butter, olive oil or coconut oil. Add any amount of olive oil to your vegetables as in keto the main dietary source is fats. You can eat high-fat sauces like ranch, vinaigrette, wasabi-cucumber-avocado dressing.
You can also add cheese to your meal especially a high-fat cheese and heavy cream is great for cooking as well.