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Although the keto diet is a restrictive diet in terms of carbohydrates, it still allows the consumption of a wide array of food products that are high in healthy fat and protein. A list of the consumable food items is listed below.
Meat and poultry contain very few carbs and are high in protein content. This proves to be a good food for the keto diet. Usually,grass-fed meat is preferable as they have higher contents of omega-3 fatty acids. Some examples would be:
• Red meat
It is a very good source containing little to no carbs and high in vitamins and omega-3 fatty acids. They are also light and lean sources of protein. Some seafood that can be consumed are:
Consider buying eggs that have omega-3. Eggs contain as little as 1gram of carbs and are high in protein content up to 6grams per egg, which makes it a good source for a keto diet.
All dairy products are either high in good fats or protein and provide a considerably lower level of carbohydrates, thus helping maintain the carb levels. Some examples would be:
• Full fat yogurt or plain Greek yogurt
• Cottage cheese
Most of the nuts are high in fiber and contain a low amount of carb; they also help maintain the feeling of fullness. Some nuts that can be consumed are:
• Chia seeds
• Flax seeds
• Macadamia nuts
• Brazil nuts
• Pumpkin seeds
• Sesame seeds
Regular intake of non-starchy vegetables and leafy green vegetables are necessary in any diet. They provide high amounts of fiber and vitamins, which is essential as part of the keto diet. Some vegetables for the plan are:
• Leafy green vegetables like spinach
• Other non-starchy vegetables.
Most oils with medium-chain triglycerides(MCT) are an excellent source as they are directly converted to energy by the liver. Some products include:
• Coconut products
• Oils like coconut oil, avocado oil, sesame oil, olive oil
A list of condiments that can be used include:
• Salt and Pepper
• Herbs and Spices
• Lemon juice
• Salad dressing and mayonnaise with no sugar
Drinks need to be chosen carefully as any consumption of drinks with sugar or alcohol can put one off the diet completely due to the extra carbs. Some drinks to be consumed are:
• Unsweetened Coffee or Tea
• Bone Broth
• Almond Milk
In case one feels hungry between meals, a small quantity of the eatables mentioned above can be used as a snack. Various other keto-friendly products are also available in the market that can be used, but one should make sure that the products contain a low amount of carbs.
Meal plans are also abundantly available on the internet to provide support with the keto diet plan.
As the diet is restrictive on carbs, one of the most important things to prevent in any meal would be a heavy intake of carbohydrates. Eating anything with more than the daily intake of carbs will switch the body to burn carbs and produce glucose instead of burning fat.
Some of the common food items to avoid include:
• Fruit juices
• Chocolates and candies
All fruits contain high sugar and carb content, hence it needs to be avoided apart from some occasional snack on berries.
• Kidney beans
Most vegetables with high starch content needs to be avoided, and they include:
• Sweet potatoes
• Other root based vegetables
Snacks available in the market should be avoided due to high carbohydrates and unwanted fat. These include:
• Potato chips
Low-fat food needs to avoided as they are highly processed and often contain a high amount of carbs
Sauces or condiments that are high in sugar need to be avoided.
Unhealthy source of fats like vegetable oil or mayonnaise also needs to be avoided.
Alcohol consumption should be restricted due to high carbohydrate content in them.
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