Are you looking for ways to shed some extra pounds or bring your sugar levels under control? You may consider following a Ketogenic diet, also known as the Keto diet. It might seem like yet another fad diet that has been trending for a while now, but it is quite popular owing to its potential health benefits. Researchers at the National Institute of Health have concluded that the keto diet can help improve many health conditions such as cancer, obesity, diabetes, Alzheimer’s disease, and others.
A keto diet plan represents a high-fat, moderate protein, and low-carb diet. Its goal is to limit carbohydrate intake. Carbohydrates are the primary source of energy for the body, however, restriction of the same makes the body enter the state known as Ketosis. In this state, the body breaks down fat into energy which helps with weight loss. Now let us have a look at some foods that can be eaten during a keto diet plan.
Dairy and dairy alternatives are excellent sources of fats and proteins, which makes them a great fit for the keto diet. High-fat foods like different types of cheese, yogurt, butter, cream, etc. are also loaded with calcium, phosphorus, and vitamin D. Yogurt can have many health benefits as it is a probiotic that ensures gut health, and it also keeps you full for longer periods.
Cottage cheese is protein-packed food, relatively high in fat, calcium, and B vitamins. Studies conducted by the National Institute of Health suggest that cottage cheese helps with the proper regulation of blood and the prevention of certain types of cancers. The study further revealed that including cottage cheese in your diet regularly can aid in the process of weight loss.
Moreover, butter is a perfect option for keto since it is loaded with fats and is free of carbs. Whereas cream contains very low amounts of carbs, it is suitable for keto.
A high-fat and low-carb food source like eggs is a perfect nutritional supplement that supports the ketogenic diet. Besides, eggs are also rich in healthy proteins, antioxidants, and several essential nutrients. An egg contains almost 6 grams of proteins and very filling but with low carbs (approximately 1 gram).
It is an excellent staple food that must be eaten whole, including the yolk rather than just the white part, as the yolk contains some essential nutrients such as lutein and zeaxanthin, which keeps eye problems at bay.
Nuts and Seeds
Nuts and seeds are laden with high amounts of fiber. These are low-carb and high-fat food supplements. Some examples of nuts include almonds, peanuts, pecans, walnuts, macadamias, and hazel nuts whereas seeds include pumpkin, sunflower, chia, sesame, flax, and hemp. The nutrient content may differ in different nuts and seeds which is why some of them must be consumed in moderation.
You must pick vegetables that are keto-safe, as most of the vegetables are high in carbs. Some leafy greens such as spinach, cabbage, eggplant, broccoli, celery, lettuce, and asparagus are best suited for a keto diet plan. The carbs content in these veggies is much low comparatively.
Non-starchy vegetables like tomatoes, cauliflower, bell peppers, squash, and cucumbers also complement this diet plan as they contain low carbs but are high in fiber which ensures gut health.
Meat and Poultry
Fresh meat and chicken are the best sources of high-quality protein, and they are carbs-free. They are also rich in B vitamins, and various important minerals such as potassium, zinc, and selenium. Note that, processes meats including sausage, ham, bacon, etc. tend to increase your risk of several medical conditions like heart diseases, certain types of cancers like stomach and bowel cancer, diabetes, etc. Therefore, you must consume only fresh meats, as it prevents health risks and apart from that it supports your keto diet.
Researchers at the National Institute of Health have found that olive oil can lower the risk of heart disease and ensures cardiovascular health as it contains oleic acid which is a monosaturated fat. It is better to go for extra-virgin olive oil as it is the least processed which ensures the nutrient content within the oil is intact. It is carbs-free and an excellent source of pure fat. Olive oil also improves your vascular mechanism and reduces inflammation.
Fatty fish such as salmon, tuna, shrimp, mackerel, and sardines are best suited for the ketogenic diet plan. These fatty fish are low in carbs and contain moderate protein. It is a staple food that offers super nutrients B vitamins, vitamin D, omega-3 fatty acids, selenium, and several others.
Unlike other fruits that are high in carbs, Berries like strawberries and raspberries have impressive amounts of fiber and fewer carbs (FoodData Central, 2019). Berries are abundant in antioxidants and plant compounds that lower the risk of heart disease and reduce inflammation. It can also help you to control your blood sugar levels.
Coffee and black tea are calorie-free beverages that must be taken without adding sugar to them. According to some researchers, the caffeine content in these beverages increases your metabolism and improves cognitive abilities and mood.
The ketogenic diet can be extremely beneficial for individuals that are trying to lose weight, manage blood sugar, and improve other health issues. However, such a type of diet can be restrictive in nature which is why it is necessary to ask a healthcare practitioner before considering it. Although the diet encompasses a variety of nutritious food options, that are low in carbs and contains plenty of proteins, they aid in weight loss and prevent other illnesses.
Besides, the keto diet is enriched with proteins and high-quality fats, and it can lower the risk of sexual problems such as low sex drive and erectile dysfunction (ED) in men. Fildena is one of the best medicine to overcome ED issues in men, It can boost your libido by increasing your testosterone levels and improving your erection function.
Moreover, keep in mind, your body might take some time to get used to this diet, and hence the effects and benefits might take some time to reflect.
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