There are some positive and negative opinions about the keto diet, and so it is hard for some people to decide whether this diet is ideal for them. With any diet though, you should remember that it really is just guidelines.
There is no certainty that the keto diet will work for you. It does work for some people, but doesn’t work for others. This is because everyone’s bodies are different. No two people have the same body type, and so different diets work for different people.
You can try different keto diets too like the Keto Cycle diet, whatever works for you.
However, keto does stand by some rules. This means things you can and cannot indulge in. Foods each have different nutritional values, and a part of the keto diet really is simply cutting out the foods that have less nutritional value and more bad stuff.
So, what can you eat on keto?
What Is The Keto Diet?
So, what is keto? Well, it was actually made originally to treat some types of epilepsy in children. However, it is not just used for this reason anymore. It is more popular now for those who want to lose weight.
Typically, most people on keto try to get up to 80% of their calories from fat, up to 20% from proteins, and up to 10% from carbs. So, if you were on 2000 calories per day, this would equate to up to 59 g of carbs, up to 180g of fats, and up to 100g of protein each day.
This works by making your body change which fuel it is using to make energy. Generally the human body will use carbs as its main source of energy, but with fewer of these, the body will turn to fats for energy instead.
What Can You Eat?
So, if you go on keto, what exactly can you eat? Most of our diets are usually quite carb heavy, so it can be quite the change to remove carbs from your diet so much.
Fish and seafood are great for keto. Salmon is one of the best fish to eat, it is very high in the nutrition your body needs such as B vitamins and Omega-3, but it is also very low in carbs.
Lobster and shrimp are also a good choice.
Salmon, Flounder, Crab, and Lobster are all good choices.
Poultry & Meats
Meat and poultry are also okay to eat when you are on keto. Meats and poultry are both high in fats and very low in carbs. This is a good way to go, but be cautious. There has been research into the potential side effects of eating too much meat too often.
Eating too much meat on the regular does have potential links with weight gain, heart disease, as well as type 2 diabetes. So, if you do choose meat and poultry as part of your keto diet, remember to do so in moderation.
There are some vegetables which are high in fiber but low in carbohydrates, these are ideal for keto. These veg will also contain high amounts of antioxidants and micronutrition, which is essential for you to be fit and healthy.
These can be the perfect stand in for high-carb foods. You could even make noodles with zucchini, or cauliflower to make rice.
Try out zucchini, broccoli, bell peppers, and cauliflower.
Avocados are just good for you. They only have 17g of carbs in them, and 14 of these are fiber, and they also have 30g of fats. Avocados are also high in vitamins such as B vitamins and potassium.
Avocados can also reduce bad cholesterol levels and improve the health of your heart.
Berries, Nuts & Seeds
Fruit is not easy to include in keto as they tend to have high carb counts, however, berries are the exception, but do not go overboard with your berries.
Strawberries, raspberries, blueberries, and blackberries are all good choices.
Nuts and seeds are also high in fats, and low in carbs with plenty of fiber for gut health. Nuts are also good to reduce the chances of many health conditions.
Try: Almonds, chia seeds, pumpkin seeds, and cashews.
High Fat Dairy
High fat dairy is a good way to get both protein and fat and has benefits. Yogurt can make you feel full and give your gut probiotics.
However, not everyone agrees with these. Some people who use animal products instead of carbs have a lower life expectancy than those who use nuts or seeds as a substitute. Balance is key here.