The ketogenic diet, or keto diet for short, is the latest fad gripping the world. It is supposed to help burn fat faster, give people more energy, and make them more active and sharp. While there are advocates and opposers for this diet too, research shows that it can benefit otherwise healthy individuals. Through this diet, the body is driven into a state of ketosis, where the body burns ketones for energy. This diet is very beneficial for those with epilepsy and Alzheimer’s disease.1
If you plan to get started on a keto diet, always consult your doctor first. Those with diabetes are often discouraged from following it. Got the green signal? Well, you will have to cut down on all the carbs you eat in a day! Here’s what you can eat instead.
7 Foods You Can Eat On A Keto Diet
1. Protein Sources
Alt-text: Protein sources form an important part of the keto diet.
Meat from grass-fed animals and free-range eggs are extremely important for this diet. Animals grown in farms are often pumped with hormones, which harm them and us, in turn, when we eat their meat. If you love seafood, opt for wild-caught catfish, mackerel, trout, and even shellfish. For vegans following the keto diet, organic peanut butter with no added sugar is a wonderful option.2
Alt-text: Vegetables are the main source of nutrients and minerals in the ketogenic diet.
Vegetables are an important part of this diet and are the primary source of nutrients and minerals in the absence of a whole lot of fruits. Lettuce, gourds, and asparagus are in, as are leafy vegetables. All you need to do is go for organic produce that is pesticide- and GMO-free.3
3. Fats And Oils
Alt-text: The right type of fats should be taken for the success of the ketogenic diet.
Fats form a core source of energy in the keto diet, but this doesn’t mean that you can use any fat source you wish. Opt for healthy oils such as olive and virgin coconut oils. Likewise, go for avocados over other fats. Use ghee and butter, but avoid flax seed as it has inflammatory omega-3 fats.4
4. Nuts And Seeds
Alt-text: Nuts and seeds are a good replacement for snacks in the keto diet.
Eat as many nuts and seeds as you can. They are a wonderful replacement for snacks. However, ensure that they are well-roasted and free from contamination. Avoid legumes and have cashews in moderation.5
5. Dairy Products
Alt-text: Specific dairy products are essential for the keto diet.
Dairy is an essential part of the keto diet. You can consume all skimmed products, cheese, and buttermilk and anything with full fat. Vegans can opt for fortified nut milk. Ensuring that all dairy products are organic is essential to the success of this diet.6
6. Water And Beverages
Alt-text: Water and herb-infused water replace most regular beverages in the ketogenic diet.
A common side effect of the keto diet is increased urinary output. In order to avoid dehydration, it is essential to have as much water and healthy beverages as possible. You can have herbal tea and coffee in moderation without any added processed sugars. Also, avoid fruit juices. To break the monotony of drinking just water, however, you can infuse water with herbs.
7. Sweetener Usage
Alt-text: Stevia and sucralose should replace sweeteners in the keto diet.
Lat’s face it, we cannot survive without any sweetener at all. Once the sugar cravings hit, we may be tempted to abandon the diet entirely. So, substitute with the right sweeteners. Sucralose can be added to drinks, as can stevia.7
As you may have noticed, there is no guidance on carbs in the list. This is because carbs need to be consumed at a bare minimum – the body cannot achieve a state of ketosis if it still harvests energy from carbohydrates. If you notice any adverse side effects such as extreme weakness, dehydration, and dizziness, discontinue the diet immediately and see a doctor.