The keto diet is one that you certainly should try if you are looking to drop weight through burning excessive fat. For people who have a hard time burning calories through exercise or cutting calories, a keto diet is an approach that is different and effective.
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But don’t be fooled, the keto diet is one of the most challenging types. Almost all carb foods are off-limits. This is why the below list will highlight the foods that you must stick to and the ones that will successfully get you through in this diet.
Must-have Foods for Keto Diet
Cheese is a great food to have on a keto diet. There are many different types of cheese, and the majority of them are low carb, high in protein and healthy fats. 28 grams of cheddar cheese can provide you with 7 grams of protein and only 1 gram of carbohydrates.
Cheese is high in saturated fat, but multiple studies have shown that it may even help protect against heart disease. Cheese is also high in calcium and can benefit bones and joints.
Seafood is keto-friendly and a great protein and nutrient source. Not only do they contain no carbohydrates, but they are also loaded with healthy minerals and vitamins.
Tuna, salmon and certain shellfish are loaded with omega-3 fatty acids that boost heart health and loaded with protein to give you strength and promote muscle growth.
One of the healthiest natural fats available and in abundance in the UAE, avocados are great for the keto diet. Avocados are loaded with lots of vitamins and minerals and are a great source of potassium and minerals.
These are essential in helping you sustain and get through a keto diet. Though avocados also do contain carbohydrates, they are high in fibre and can help with digestion. Something that people struggle with on a keto diet.
4. Meat and Poultry
Meats and poultry foods are one of the essential food components you are going to need to rely on during the keto diet. Fresh red meats such as beef, lamb as well as chicken are rich in vitamin B and several other essential minerals including potassium and zinc.
Meats do not contain any carbohydrates and will help you to build muscle and develop the strength to get you through the gruelling demands of a keto diet.
One of the most versatile foods available, one large egg contains 6 grams of protein and only 1 gram of carbs. Egg yolks are high in fat and cholesterol, but not the kind that can damage your health. Eggs can help to reduce the risk of heart disease. Eggs also help to keep you feeling full, making it ideal as a breakfast food.
6. Plain Greek Yogurt
Although carbohydrates do contain carbohydrates, they can still be included in a ketogenic diet. Heres why. 150 grams of plain greek yoghurt provides 5 grams of carbs and 11 grams of protein, which is a healthy ratio of macronutrients for a keto diet. Greek yoghurt is also a great source of calcium.
Foods to Avoid for Keto Diet
- Any types of baked bread or pastries
- Sweet or sugary foods such as candy, ice cream
- Grain products such as oats
- Starchy vegetables such as corn and potato
- Beans and legumes
- Carbohydrate heavy fruits such as bananas and apples
- High-carb and processed sauces such as salad dressings
- High processed or premade foods including pre-marinated meats
Things to Keep in Mind
When people decide to start a keto diet, its mainly because they want to drop excess weight, fat in particular. The purpose of the keto diet is to put your body in a metabolic state called ketosis. This is where the name of the diet comes from.
When your body is in ketosis, your metabolism works far more efficiently and effectively in helping you burn stubborn fat throughout the day. A typical keto diet entails that you manipulate your macronutrients to 5% carbohydrate, 20% protein, and 75% fat.
- Side effects – Never underestimate the difficulties of the keto diet. Any diet where you are severely restricting your carbohydrate intake will be a tough challenge. Common side effects of keto diet include weakness, tiredness, fatigue, headaches, nausea, extreme hunger and mood swings are common and particularly in people who are less experienced in dieting. Be sure to know what the target for yourself is and assess if this is the type of diet that you can work well with.
- Personal health factors – Not all diets work for all people. The keto diet is no different. As the keto diet drastically manipulates your macronutrient intake, it’s important to be sure that you don’t have a personal health condition that will be compromised if you take this diet. If you have an existing health problem, then it’s better to assess other dieting options that are not so strenuous. If you are unsure as to how to approach this diet or any other diet with personal health factors you may have, speak with your dietician or doctor for the best advice.
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