No diet has been as popular in recent years as much as the Keto diet.
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Much research has found that this low carb, high fat, and moderate protein diet plan is very effective for those trying to lose weight or have diabetes or epilepsy.
Even more, research has shown that it may even be helpful for those who have Alzheimer’s disease and some kinds of cancers.
The science behind it
On a strict ketogenic diet, a person gets less than 5% of their energy from carbohydrates, and this restriction allows a metabolic state called ketosis to happen to the body.
This pushes the body to break down stored fat into molecules called ketone bodies that it uses for energy. This process continues in the body until you regain eating carbohydrates.
Foods to eat during Keto
Even if you understand the foods the diet entails, it can be tricky to try to come up with good meal options. To make it easier, I’ve compiled a handy list of some foods you can eat when following a ketogenic diet.
Fish is packed with B vitamins, selenium, and potassium. It’s rich in protein and free of carbs. Ketogenic dieters prefer fatty fish like salmon, sardines, and tuna for a high dose of omega-3 fats that lower blood sugar levels and increase sensitivity to insulin.
Try to incorporate two fish servings every week for better mental health and a lower risk of chronic diseases.
Low carb vegetables
Non-starchy vegetables like spinach, broccoli, green beans, cauliflower, and zucchini have a lower calorie and carb count but provide many nutrients like vitamin C and minerals.
Cheese lovers rejoice! Cheese has zero carbs but is high in fat, making them perfect for the ketogenic diet. One ounce of cheese gives you 1 gram of carbs, 6.5 grams of protein, and plenty of calcium too.
Consuming cheese regularly can reduce muscle mass and strength loss in older adults. Try to eat different cheeses like cheddar, cottage cheese, halloumi, provolone, romano, and more for different flavors.
Avocados are a source of healthy monounsaturated fat and potassium. Using plant fats like avocados instead of animal fats improves your body’s cholesterol and triglyceride levels.
Meat and Poultry
Fresh meat gives you a lot of lean protein and is rich in B vitamins, potassium, selenium, and zinc while having zero carbohydrates. Skip the processed meats while on a keto diet and choose chicken, beef, and fish for your meals
Or follow this moist boneless skinless chicken breast recipe for a fuss-free meal.
Of course, this is by no means an exhaustible list. The ketogenic diet has many more considerations to be understood before starting it, so I suggest you check back into Eats By The Beach for more tips.
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