A Keto diet is a low-carb, high-fat meal that can promote fat loss and improve certain health conditions such as diabetes or obesity. By minimizing your carbohydrate and upping your fats, your body uses the fat as a form of energy, thereby burning more fat as your body goes into ketosis.
The keto diet has become a trend over a couple of years as more people have seen its benefits including reducing blood sugar and celebrities like Halle Berry and LeBron James can attest to that. As you read further you will get to learn about ketogenic foods recipes, how it can aid weight loss, as well as its benefits and risks.
Keto Diet Food
Food experts have listed out some nutritious foods that are considered a keto diet and we list them as follows:
Seafood: fish and shellfish
Fruits and Vegetables – with low carbohydrate
Fresh Poultry and Meat
Olive Oil and its fruit (Olive)
Plain Yogurt and Hard Cheese
Berries: Strawberries, Blueberries, Blackberries and Raspberries
Nuts and Seeds: Walnuts, Pumpkin seeds, Cashew, Almonds, Pecans, Flaxseeds, Chia seed, Pistachios, Brazil nuts, and Macadamia nuts.
Tea and Coffee (unsweetened)
Dark Chocolate and Cocoa powder
Butter and Cream
Recipes for weight loss
Sticking to a keto diet is not as complicated as you might think. All that is required is just to follow the simple rule of eating only high-fatty foods, moderate proteins – as listed above and less than 20 grams of carbohydrates each day. In other words, the keto diet is made of 80 percent fat gotten from the following recipes.
1. Deviled eggs
2. Tri colour fried pasta with broccoli and avocado rose
3. Crusted Salmon with Lentils and Broccoli
4. Keto Smoothie – Avocado, Coconut Milk and cup fresh pineapple
5. Keto Diet Packs
Some researches have been conducted on the benefits of ket diet and evidence has shown that it can help the body. Besides aiding weight loss, the following are the benefits of keto diet:
1. Best for controlling the Appetite: When your meal is low on carb, your appetite for food will crash and you’re not as hungry as often and therefore, can easily skip the next meal with even noticing.
2. Reduces Type 2 Diabetes: since the ketogenic diet is devoid of sugars, it helps to lower the HbA1c count and can effectively reverse Type II diabetes.
3. Helps to Lower Blood Pressure: increased blood pressure is known to trigger the risk factor of diseases such as heart problems, kidney failure and stroke. Hence the keto diet which is low-carb food is great for averting such health risks and help prolong your life.
4. Spikes up the HDL Cholesterol level: which is the good cholesterol
5. Mental Agility: When your body experiences ketosis, your brain uses ketones as a fuel source, it has a consistent fuel source that it can rely on thereby aiding your ability to focus for longer periods of time. This is contrary to carbs as an energy source since they cause your blood sugar levels to rise and fall, as such, its consistent energy supply to the brain make it hard to focus for long. You can thoroughly grasp the feeling when you start to feast on a keto diet.
Risks of living Keto Diet
As you start living off keto diet your body is bound to react to the sudden change in which you start to experience unpleasant side effects and complications such as gastrointestinal distress, diarrhoea, reduced athletic performance, loss of muscle mass, decreased metabolism, increased risk of diabetes and heart disease, as well as the possibility of regaining the weight. This is why health experts express concern towards people on the keto diet, especially those who go all into it without the guidance of a nutritionist or doctor.
Therefore, the better way to go is to maintain the diet for as long as 30-90 days, preferably, under the supervision of a certified nutritionist. But whichever healthy lifestyle routine you’re into, just eat nutrient-rich diets made of plenty of fruits, veggies, spices, herbs plant-based proteins and fats.