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A lot of people are opting for a diet plan that includes low carb and high fat intake. This diet is known as the Keto diet. Not only does it help you lose weight, but it also helps you better many health indices. There are some set notions in people’s mind when it comes to diet and losing weight.
One of the most basic ones is cutting down on fat and carbs. For all those who believe in this, you will be surprised to see how a high-fat diet can actually help you reduce weight. This mostly happens because when you cut off carbs, your body uses your body fat as a source of energy and ultimately becomes extremely efficient in doing so thus leading to fat loss.
Further, Keto diet helps with managing your blood pressure, blood sugar level, epilepsy etc. For beginners, it is important to point out that there are different kinds of Keto diets that they can choose from: Standard Keto Diet, Cyclical Keto Diet, Targeted Keto Diet and High Protein Keto Diet. Do consult your dietician before you decide on which one is suitable for you.
Some benefits of Keto are:
1. It helps you lose weight and gives you quick results.
2. It helps you manage health conditions like diabetes, blood pressure etc.
3. It is a moderately flexible diet and allows you to decide on what you want to eat, as far as carbs are out of it.
4. The diet is such that it helps people feel full. This prevents overeating, a problem faced by many.
5. Because you regulate the amount of carbs you have, you compel your body to use fat as the source of energy. This promotes a consistent and constant flow of energy throughout the day.
Once we are aware of what a Keto Diet is and what are some of its benefits, let us look at some food items that you must definitely have.
1. Seafood like clams, octopus, oysters, salmon, tuna, shrimp etc. are low on carbs and are rich in vitamins and mineral.
2. Vegetables that are not starchy and are low on carbs must be included in your everyday diet routine. These include Brussels sprouts, onion, spinach, asparagus, cabbage, broccoli, bell peppers, tomato, lettuce, bok choy, beans, arugula, cauliflower, ladyfingers, zucchini, squash etc. You can have potatoes, but the quantity must be monitored strictly.
3. Cheese is low in carbs. This is a delight for many! Keto allows you to include cheese in your diet. The best part is that there are so many kinds of cheeses that it never gets monotonous. Not only does it follow the guidelines of Keto, but it has also proved to help you maintain muscle mass and body composition.
4. You must definitely stock your pantry with some basic nuts and seeds. Consider sunflower seeds, sesame seeds, cashews, chia seeds, almonds, walnuts, pecans and flax seeds while you are at it.
5. Meats, grass-fed meat to be precise, must be made a staple. It is low in carbs and an amazing source of protein.
6. In case you are looking for something that is very easy to cook and is super versatile, we have the perfect food for you: eggs! Eggs are ideal for those following a Keto diet because of two reasons: first, it is low in carbs and is packed with nutrients and second, eggs make you feel full. However, a lot of people have their preferences when it comes to which part of it would they like to consume. This is not going to work in Keto. You have to consume the whole egg to make the most out of it.
7. If you are looking for a quick snack, get olives and keep them in your kitchen. They are not only tasty, but are extremely healthy.
8. Yogurt is a healthy food choice. People may rightly point out that yogurt contains some amount of carbs. It does, but it can be included in your diet. The carb content is not alarming and yogurt in itself makes a snack that makes you feel full. When talking of dairy products, you can also include sour cream and cream cheese in your diet.
9. Coconut oil and olive oil can be used in cooking. They do not contain a lot of carbs and are a great source of energy and antioxidants.
10. If you like cooking, there are some ingredients that you must buy. Coconut flour, sugar-free ketchup, unsweetened cocoa powder, natural nut butter, sesame oil, peanut butter, mayonnaise etc. are some of them.
11. You must include mushrooms in your diet too.
With all the food items mentioned above, we are sure that you can cook some delicious Keto friendly meals for yourself. Pair this diet with a basic exercise routine and see the difference!
