The fitness industry has literally exploded in recent years. But our lifestyles are becoming increasingly sedentary, with 9-5 desk jobs, immense work pressure and time crunches.
As it gets harder to follow elaborate diets and lengthy workout plans, alternative, modern methods backed up by science have gained popularity.
One of these modern methods for those looking to lose weight quickly is the ketogenic diet.
A ketogenic diet basically consists of high fat, adequate protein and deficient levels of carbohydrates. Studies have shown that this diet can be very effective for weight loss and even diabetes and epilepsy.
A keto diet plan limits carb intake; your typical ketogenic diet menu has only 20 to 50 grams of carbs. Even though this seems tough to pull off, many nutritious whole foods fit the bill.
What to Eat
Here is a keto diet food list comprised of a healthy and nutritious choice of foods.
1. Seafood
Higher amounts of protein and low fat is a staple of any keto diet plan.
Seafood is a good source of protein, minerals and Omega 3, fitting perfectly into the diet. Fish such as Salmon, Macarel, Sardines, etc., are excellent sources of omega 3 fats.
Shellfish are high on nutrients yet extremely low on carbs. A 100-gram serving of Squid contains only 3 grams of carbs. Octopus and Oysters come in at a close second with only 4 grams of carbs each.
Clams and Mussels contain 5 and 7 grams of carbs, respectively. Two, weekly servings of seafood is a good starting point.
2. Meat
Meat is one of the staple keto diet foods. This is because there are no carbs present in fresh meat and, similar to fish, are packed with minerals and Vitamin B.
Meat and Poultry are also high in protein. Protein is important in a keto diet because it helps to preserve muscle during low carb dieting.
High-fat content is another bonus, as studies have shown that high fat, low carb diets like keto, help increase HDL cholesterol. Grass-fed, farm-fresh meat is recommended on keto, as it has higher levels of Omega 3.
3. Eggs
Eggs, another one of staple keto diet foods. Eggs contain 6 grams of protein, 5 grams of fat and only 0.6 grams of carbs, this egg diet plan making them a fit for this kind of diet.
Even though egg yolk is high in cholesterol, consuming egg yolk doesn’t generally raise blood cholesterol levels. Thus consuming an entire egg means getting the most out of it.
It is also viable to eat egg whites, as they contain no carbs or cholesterol but retain most of the protein. A good way to have eggs is to have one full egg and 3 to 4 egg whites.
4. Cheese
Cheese is another nutrient-rich food and is perfect for the keto diet. Cheese contains high amounts of fat and low amounts of carbs. 1 slice (28 grams) of cheddar contains 7 grams of protein, 9 grams of total fat and next to no carbs.
Although cheese is high in saturated fats, a few studies have shown that cheese consumption might help reduce heart disease risk. An additional benefit is that cheese contains conjugated linoleic acid, a compound associated with fat loss.
5. Avocados
They are an excellent source of potassium and are also high in fat. Every 100 gram serving of Avocado has 15 grams of fat and only 2 grams of net carb content and has 0 cholesterol.
Apart from not having any cholesterol, avocados may help improve the levels of cholesterol in the body. A study has shown that avocados may reduce LDL levels by 22% while increasing HDL ‘’ good cholesterol ‘’ levels by 11%. This means they are great for balancing out the cholesterol intake from the higher amounts of meat consumption.
6. Coconut Oil
Coconut is very well suited to the ketogenic diet. The presence of medium-chain triglycerides or MCT makes it unique. The liver absorbs these MCTs directly and converts them into ketones or energy.
The fatty acids present in coconut may also help sustain ketosis. One study has also shown that coconut oil alone can promote weight loss in obese men and women.
7. Cottage Cheese and Greek Yogurt
Both are great for complementing a keto diet plan. They are high in protein and low on carbs, also read some foods high in carbs. A 100 gram serving of Greek yoghurt contains 10 grams of protein, while the same amount of cottage cheese contains 11%.
Both contain about the same carbs, 3.4 grams for cottage cheese and 3.6 grams for greek yoghurt. Both cottage cheese and yoghurt have also been found to decrease overall appetite, thus aiding weight loss.
8. Nuts and Seeds
No keto diet food list is complete without the addition of nuts and seeds. They are a great fit for this diet, as they are high in fat but low in carbs. Research has shown that those who consume nuts and seeds regularly have lower risks of developing heart disease and cancer.
Nuts are also high in fibre, and although all nuts are low in net carb content, some are more optimal for inclusion into a keto diet. Flaxseeds have 0 net carbs for every ounce, while Pecans, Brazil nuts, and Chia seeds have only 1 gram net carb each.
9. Olive Oil
Extra-virgin olive oil is also a great complement to the keto diet. It has high amounts of monosaturated fats and antioxidants. These fats are good for the heart. Olive oil is also a pure fat source and thus contains no carbs.
10. Tea and Coffee (unsweetened)
Coffee and tea, consumed in acceptable amounts, are great for your health. They are also carb-free drinks. Both these drinks have been linked to a reduced risk of diabetes, and caffeine has been proven to improve performance.
Verdict
The ketogenic diet, when coupled with exercise, is great for weight loss. The foods mentioned can help you properly optimize your keto diet plan.
