If you are one of folks who are up to weight loss, you will want to find the best method to achieve your goals. Amongst the many recommendations, Ketogenic comes as one of the most popular choices. Well, it is because this type of diet won’t make you suffer or starve.
You shouldn’t also sacrifice your favorite foods to make the Ketogenic Diet work.
Ketogenic Diet is a diet regime which enforces the doers to focus on the high fat, moderate protein, and low carbohydrate.
The ketogenic diet comes with less than 5 percent of the energy intake. And the tiny amount of percentage is from the carbohydrates intake. In other words, you will enforce your body into a metabolic state called ketosis, by reducing the intake of carbohydrates in significant ways.
Here is where the word Keto comes from Ketosis is a state when your body starts breaking down the stored fat into molecules to be used for energy.
The key to maintain the ketosis state in your body is by having routine exercise, and eating the right foods for this regime. The foods you eat should be low carb, high-fat, as well as moderate-protein contained.
Here are the low-carb foods which are significant for your keto diet plan.
Meat such as beef or lamb is a great source of lean protein. The beef, with reduced fat, comes with no carbohydrates. The meat is rich in B vitamins, minerals, as well as good carbohydrates. Beef recipes are plenty. You could pick one of you to come across the internet. But make sure that you also check the ingredients for the recipe. Avoid carbohydrates items at all costs.
Eggs are a great source of protein. Having the eggs for your breakfast will give your body enough fuel to conduct the activities for the rest of the day. Health experts recommend to take two boiled eggs in the morning to prevent you from snacking between the meals. Besides protein, these also come with B vitamins, various minerals, as well as antioxidants. Eggs are also mood booster. It makes your stomach feel fuller so that it will prevent you from taking unnecessary brunch.
Nuts and seeds
Nuts and seeds are great items because these come with an adequate amount of fiber and protein. Protein gives your body fuel to conduct activity. Meanwhile, the fiber will give a layer in your digestive system so that you will feel full longer. These are also great sources of healthy oils.
If you love to get a snack while binge watching your favorite netflix series, you could swap your usual snack items with nuts and seeds. These superb food items also come with MCT, which increase the metabolic rate and promote the effective weight loss. Some of the best items to take are almonds, brazil nuts, cashews, pecans, walnuts, pumpkin seeds, sesame seeds, macadamia nuts, etc.
Fishes are rich in B vitamins and potassium. Some of the foods species have high levels of omega 3 fats which you will really need to maintain your blood sugar levels and improve metabolism. Actually, all of the edible fishes are great for supporting your Keto Diet plan. But the best recommended items are salmon, sardines, mackerel, tuna, sturgeon, carp, etc. Other seafood items are also great because most of them contain good fats and omega 3 fatty acids. If you are hardly attaining seafood or fishes in your market, you could check on omega 3 fatty acids supplements from over-the-counter stores.
Vegetables are mostly beneficial for all the takers. However, not all veggies are good for your weight loss rodeo. In the Keto Diet, you will need to focus on the non-starchy veggies. These veggies are low in calories and carbohydrates. But don’t get it wrong. Most of them come with incredible nutrients, including a wide array of minerals and vitamins. You will need to take them to get fit all the day. The antioxidants in the veggies are also important to help your body to flush the free radicals and toxins. Some items you can take are cauliflower, green beans, broccoli, zucchini, spinach, and other greeneries.
Cheese and non-fat dairy products
Cheese is a great addition for your salad, meal, or just takes it as a standalone item. It can make a great choice for a ketogenic diet because it comes high in protein and calcium. A slice of cheddar cheese can help you to start the day on the right track.
The dairy industries keep saying that their products are great for your health. Well, it is partially true. But those with fat will just make you gain weight because there is no fat to burn. Consider picking non-fat dairy products to make the keto diet more effective.
Poultry like chicken can make a great staple for the ketogenic diet. It comes with lean protein which is rich in vitamin B and a wide array of minerals. If you don’t have fish in your kitchen, or are bored with the fish menu, you can swap and interchange with the poultry menu.
Keep in mind that there are also strings attached when it comes to poultry intake. If you use chicken, don’t include the skin in the menu. It is good to pick the chicken breast instead. Turkey is also a great item. But exclude the skin because it has more cholesterol and bad fats.
Coffee and tea
If you are fond of a cup of coffee and tea every morning, you are on the right track. But keep in mind that I am addressing coffee and tea without sugar. The plain coffee and tea contain zilch fat, protein, and carb. The coffee and tea can kick off the day with such a mood boosting experience. Although you can take them every time, I suggest you take coffee in the morning and tea in the afternoon.
Studies have shown that plain coffee and tea lower the risks of hepatitis, diabetes, and various cardiovascular diseases.
If you want to fry, sautee, or anything else which involves oil, swap your current unhealthy oil with olive oil. Olive oil is arguably the best cooking oil you can add to your keto meal plan. There are some types of olive oil you can take from the market. But I suggest you take extra-virgin olive oil because they are a lot safer and healthier to consume.
There is a good reason why I include avocados in this list. Well, in many keto diet recipes you come across the internet, I am sure that you will find recipes which include avocado as the pivotal ingredient.
Avocados contain high monounsaturated fat and potassium. These two contents are what people often overlook in their diet. Avocado can be a great replacement for meat, poultry, or dairy products.
The good thing here is that you can combine the items above in your meals. You will come across the recipes which can include those items back and forth. Reap all the benefits of keto diet without sacrificing your favorite foods. Good luck!