Health benefits of ketogenic diet: Add these foods to your diet plan to lose weight fast, improve energy
Health benefits of ketogenic diet: By adding these keto-friendly foods into your meals, you can enjoy a diverse and satisfying diet while staying within your carb limits.
The ketogenic diet, commonly known as the keto diet, has gained immense popularity due to its potential health benefits, including weight loss, improved energy levels, and better mental clarity. The diet primarily focuses on high-fat, moderate-protein, and low-carbohydrate foods. This unique composition forces the body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates. If you are considering or already following a keto diet, knowing which foods to incorporate is crucial for success. Here is a quick guide to keto-friendly foods that can help you stay on track: (Image: Canva)
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Healthy fats: Fats are the cornerstone of the keto diet, providing the majority of your daily caloric intake. However, not all fats are created equal. Prioritising healthy fats is essential for maintaining good health while on the keto diet. Avocados: Packed with heart-healthy monounsaturated fats, avocados are a versatile keto staple. Enjoy them in salads, smoothies, or simply on their own with a sprinkle of salt. Olive oil: Extra virgin olive oil is an excellent source of monounsaturated fats and antioxidants. Use it for cooking, drizzling over salads, or as a dip for vegetables. Coconut oil: Rich in medium-chain triglycerides (MCTs), coconut oil is easily converted into ketones, providing a quick energy source. It is perfect for cooking, baking, or adding to your morning coffee (Image: Canva)
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Proteins: While the keto diet is not primarily protein-focused, consuming adequate amounts is crucial for muscle maintenance and overall health. Opt for high-quality protein sources that fit within your keto macros. Meat and poultry: Beef, pork, chicken, and turkey are excellent protein sources. Choose grass-fed or organic options for the highest quality. Fish and seafood: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are beneficial for heart health. Shellfish such as shrimp and crab are also great choices. Eggs: Versatile and nutritious, eggs are a keto diet staple. They are low in carbs and high in protein and healthy fats. Enjoy them boiled, scrambled, or in omelettes (Image: Canva)
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Low-Carb Vegetables: Vegetables provide essential vitamins, minerals, and fibre while keeping your carbohydrate intake low. Focus on non-starchy vegetables to stay within your carb limit. Leafy greens: Spinach, kale, and Swiss chard are excellent choices. They are low in carbs and high in nutrients, making them perfect for salads, smoothies, and sautés. Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts are low in carbs and rich in fibre. Use them as a side dish, in casseroles, or as a rice substitute. Zucchini: With its mild flavour and versatility, zucchini can be used in various dishes. Try it spiralised as a pasta substitute or grilled as a side (Image: Canva)
Dairy and dairy alternatives: Dairy products can be part of a keto diet if you tolerate them well. Choose full-fat options to keep your fat intake high. Cheese: Most cheeses are low in carbs and high in fat, making them ideal for keto. Enjoy varieties such as cheddar, mozzarella, and blue cheese. Butter and ghee: These are excellent fat sources for cooking and adding richness to your meals. Ghee, a clarified butter, is especially popular in keto cooking. Heavy cream: Use heavy cream in coffee, sauces, and desserts for an extra dose of fat without the carbs (Image: Canva)
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Nuts and seeds: Nuts and seeds provide healthy fats, protein, and fibre, making them great snacks or additions to meals. However, be mindful of portion sizes, as they can be calorie-dense. Almonds: High in healthy fats and fibre, almonds are a great on-the-go snack. Almond flour can also be used in keto baking. Chia seeds: These tiny seeds are packed with fibre and omega-3 fatty acids. Use them in puddings, smoothies, or as an egg substitute in baking. Macadamia nuts: With their high fat and low carb content, macadamia nuts are a perfect keto snack. Enjoy them on their own or in nut butter form (Image: Canva)
Sushmita Srivastav An independent journalist and editor, Sushmita writes on diverse topics, ranging from travel, food, fitness and health, to luxury, culture, and everything in between.
