Doing keto only works if your body is in a state of ketosis, a condition where the liver burns body fat to generate energy. This means you need to stick to eating foods with low or zero carbs and high fats. To be exact, the limit of carb intake is around 20-50 grams per day. And as for the fats, you only need to rely on good fats, especially those with high omega-3.
Here are some foods that can be your best friends in keto:
Most seafood contains no carbs, yet are high in omega-3, which is highly beneficial for your keto diet plan. It also contains vitamin B and various vital minerals. Some kinds of seafood do contain carbs, but only in small amounts.
Cheese is avoided in many kinds of diets but, it turns out that cheese is a good food for your health. Cheese is rich in calcium, protein, and good fatty acids. Studies have shown that eating cheese regularly may lower your risk of cardiac disease, improve body composition, and slow down muscle aging.
3. Unprocessed Grass-Fed Meat
Unprocessed meat is a reliable source of good fat, protein, and micronutrients, but processed meat like chicken nuggets or bacon, loses many of its nutrients during processing. Processed meat also contains higher sodium content and bad fats such as cholesterol.
4. Sea Veggies
Sea vegetables are highly nutritious and contain no carbs. Unfortunately, these foods are not easy to find on the market and rather expensive. So if you have the chance to eat them, you better embrace the moment.
5. Green Leafy Veggies
If getting sea veggies is inconvenient, you can choose the green leafy vegetables instead. They are easy to find, easy to cook, and so much cheaper. Green leafy veggies are rich in minerals and vitamins, yet contain no carbs.
6. Nuts and Seeds
Nuts and seeds are effective to increase your nutritional intake. They contain high fibers and anti-inflammation minerals which are good for your metabolism. Nuts and seeds do contain low carbs in various amounts. The recommended ones are those with the highest nutrition and lowest carbs such as chia seeds, flaxseeds, and pecans.
Not just good, avocado is actually essential when you start the keto diet. It has high omega-3 fatty acid, low carbs, and also high potassium, which can help you deal with the keto flu. You can also use avocado oil in your dishes to enrich the nutrients.
8. Oils and Cooking Fats
Many people think that oils and cooking fats like butter are bad for your health. But as a matter of fact, they can be very beneficial if you choose the right ones. Your best choices are avocado oil, olive oil, butter, ghee, or any fats which are monounsaturated.
Besides choosing your menu, you also need to be smart in establishing your meal portion. Generally, only 5 percent of your calories should come from carbs, 75 percent from fat and 20 percent from protein. A variation of the keto diet that is sometimes easier to follow is called the modified keto diet. Within this version 15 to 25 percent of the calories come in the form of carbs, 40 to 60 percent from fat, and 20 to 30 percent from protein.
However, you must be wise in choosing the size of your meal. If you feel like you need extra energy for the day, it is okay to take a bigger portion as long as you keep it balanced. Enjoy your meal as you enjoy your life!