A Keto Diet, also known as the “low-carbohydrate, high-fat” diet, is a popular lifestyle choice for people looking to lose weight and improve their health.
The diet involves drastically reducing one’s carbohydrate intake and replacing it with healthy fats and proteins to encourage the body to enter a state of ketosis. In this state, the body is burning fat for energy instead of carbohydrates, helping to promote weight loss.
When deciding what to eat on a Keto Diet, it is important to look for foods that are high in healthy fats and proteins as well as low in carbohydrates. While the exact number of calories and nutrient ratios may vary depending on a person’s individual goals, dietary needs, and activity levels, there are some general guidelines to follow.
Proteins and fats should be the main sources of energy on a Keto Diet. Protein sources such as lean meats, fish, and eggs are important for maintaining muscle and can provide a source of essential amino acids.
Fats should come from sources including olive oil, avocados, and fatty fish. These fats are essential for providing energy, aiding in the absorption of vitamins, and lubricating the joints. Most vegetables and fruits should be consumed in moderation, as many contain carbohydrates.
Low-carbohydrate options include leafy green vegetables such as spinach, kale, and arugula, as well as cruciferous vegetables such as cauliflower and Brussels sprouts. Soft fruits and berries, such as strawberries, blueberries, and raspberries, can also be consumed in moderation.
When it comes to cooking, it is important to look for healthy and tasty ingredients. For example, using butter and cream can provide a creamy texture and additional sources of healthy fats. Coconut oil, lard, and bacon fat can also be used for cooking and baking. Nuts and seeds can be used as a crunchy topping or to make snacks such as trail mix.
In terms of dairy, it is important to select full-fat options as they are usually low in carbohydrates and high in fat. Some low-carbohydrate dairy options include heavy cream, hard cheese, and Greek yogurt.
In addition to these healthy food choices, there are also some delicious snacks that can be enjoyed on a Keto Diet. Options include dark chocolate, olives, low-carbohydrate sugar-free cookies, and nuts.
Overall, a Keto Diet encourages people to consume healthy fats and proteins while limiting carbohydrates. When done properly, this diet can help to reduce weight, improve health, and promote long-term health and wellness.
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Alexandra ReedNutrition Coach
