What to Eat on a Keto Diet
A ketogenic or “keto” diet means to change the food you eat over time to lower insulin spikes which are mostly caused by carbohydrates. Limiting carbs enough eventually puts your body in a “state of ketosis” where your body literally burns fat, but you have to be careful when choosing what to eat on keto diet.
Fruits
Fruit is a great source for vitamins and nutrients. However, be aware of the carbs found in processed meats and low carb dairy products. These foods can still increase your daily carb intake, even if they are naturally low carb. No matter what type of fruit you choose, you can still enjoy them as long as your portion control is correct. While fruits are high in sugar, the majority of them contain only trace amounts. There are many fruits and vegetables that can be eaten on a ketogenic diet.
Protein
Choosing a good protein source is essential, but protein can also cause insulin to spike which is what you are trying to avoid. Protein eaten especially with carbohydrates increases the effect of insulin spikes. You can choose from chicken, turkey, mackerel or tuna as they are all good sources for protein and fat. Fish, including salmon, can be delicious and healthy on the Keto diet. If you’re not sure what to eat on a ketogenic diet, look for a high-fat variety. In addition, squid and mackerel are excellent keto food options because they contain a lot of omega-3 fatty acids.
Snacks
The concept of snacking should be removed from your thinking. Humans lived for thousands of years going hours or even days naturally not eating. Snacking is a relatively new concept introduced by our modern culture and is Unnatural to the human body.
That said, if you must snack you can snack on nuts while following the keto diet. However, you should avoid high-carb foods like cashews. Nuts can be eaten in moderation, but you should avoid nuts that have been coated with sugar. Instead, opt for fresh nuts. And for healthy salad toppings, opt for seeds. If you want to add some protein to your diet, use them as a topping on your greens.
Meats
Meats, especially fish, are the best choice for the keto diet. Grilled steak or grilled fish are great options for a delicious meal. If you’re craving something savory, you can make a keto salad with any of the vegetables. Hot sauces can be used to add some flair to meat dishes. Flounder is a great source of Vitamin D. And if you’re into condiments, try using stevia, monk fruit, or erythritol. It’s permissible to eat shellfish and fish and is encouraged on a keto diet. These foods are packed with protein, zinc, copper, and other essential nutrients.
Avoid Sugar!
You should also try to limit the intake of sugary foods and avoid processed meats. Ice cream is also a delicious option, but it can be high in calories. And don’t forget about dessert! There are many tasty and healthy alternatives to sweetener in your favorite drinks.
Vegetables and meat are good options for the keto diet. Some other fats to eat on a keto diet are avocados, nuts, and coconut. You can also add cheese to salads. If you’re a fan of cheese, try adding a bit of cheddar or Monterey jack to it. Vegetables can be made into burgers and sandwiches, but bread must be avoided. Use broad leaf lettuce, or find a “low glycemic” bread option: bread made with ancient grains that will not cause insulin to spike. Olive oil, which is a medium-chain triglycerides (MCT), should also be used whenever oil is needed. It is a great choice for cooking fish and poultry. It is low in calories, high in minerals and improves the body’s response to insulin.
Make avocados a regular part of your diet. They are healthy and low carb. They are high in fiber and have 15 grams of fat per portion. They are also a great source for energy. You’ll find that avocados have an amazing ability to make you forget about food: they stop hunger.
On a keto diet you can eat almost any vegetable and you can eat as much as you want. This doesn’t apply to fasting, but a strict keto diet includes any vegetable in any quantity (remember tomatoes are not vegetables: tomatoes are a fruit).
The goal of the keto diet is to lower your blood sugar. If you have a higher risk of heart disease or diabetes, consult your doctor. Sticking to the keto diet is key to success. The first few days are crucial. Don’t give up!