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Keto Essentials: The Foods You Should Eat on Keto

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The ketogenic diet is now the most popular way to lose weight. This was originally designed for people who are epileptic and diabetic. But because of how effective this is, it quickly became a fad especially when celebrities like the Kardashians start to talk about it.

Keto is s a low-carb diet wherein you should only consume 20 to 50mg of carbs in a day. When on this diet, you need to avoid foods that are high in carbohydrates and sugar like rice, white bread, and even fruits.

The rule is simple in this diet. You should avoid carbs and anything with sugar. Your body will heavily rely on fat and other nutrients like protein to keep you going. This is an effective and quick way to lose weight as your body gets into ketosis.

The state of ketosis is when your body has already adapted to burn fats instead of carbs to serve as your fuel. When your body is in ketosis, it tends to burn fats faster and this is why most people see the effects of this diet quickly.

A lot of people post their transformation pictures and claim to lose a lot of weight in just a month. Even Instagram is filled with keto-friendly foods that are very appealing. When you’re on keto, it will seem like you’re not on a diet at all.

Now, starting this diet may be a bit confusing at first. Not all fatty foods are okay to consume while you’re on this diet. To give you an idea of what you should include in your shopping list, here are the keto-friendly foods you should get.

  • Meat and Poultry

Meat is what really should fuel you when you’re on keto. This diet is based on animal protein and it’s best to go for grass-fed animals. Organic meat has reduced amount of toxins that your body can get. At the same time, such meats have more healthy fats.

You can still eat processed meat and poultry, but make sure to limit it. This just means that you don’t have to give up bacon or ham! However, it’s still best to eat homecooked meals or dishes that consist of chicken, beef, or pork.

Note that both frozen and fresh meat and poultry are fine. This means that you can have both fresh and frozen produce delivered or bought from stores. What’s important is that they do not smell or reek.

  • Low-carb vegetables

Green and leafy vegetables are still great for this diet. You still need a good source of fiber, vitamins, antioxidants, and other nutrients. Fresh and organic vegetables can give you all those. However, there are still vegetables that you need to avoid.

Starchy vegetables like carrots, potatoes, and turnips should be avoided as they have a high number of carbs.

  • Eggs

A lot of diets won’t allow you to eat the yolk of an egg. With keto, you can eat everything and have your egg cooked in any way that you prefer. Whether you want your eggs hard boiled or fried, it’s fine. A whole egg is rich in protein and can easily make you feel full.

  • Low-sugar fruits

Most fruits contain sugar, and this means that there are only a few fruits that you can eat while you’re on this diet. The most popular fruit you can eat on Keto is avocado. Other than that, you can have lemon and strawberries too.

What’s great is that you can create smoothies with these fruits. You can even add low-carb vegetables too. If you’re going to use milk for your smoothie, just make sure that you only use almond or coconut milk.

  • Nuts and Seeds

Well, not all nuts and seeds are keto-friendly. In fact, the best option when it comes to eating nuts is almonds. For seeds, you can get chia and flaxseeds. Both seeds are rich in fiber, so it can aid digestion. Chia is rich in calcium and Flax can make you feel full.

You can also add these to your smoothie for added texture. Note that you’ll need to crush or grind flaxseeds so that your body can absorb them. Chia, on the other hand, is best consumed after it is soaked in water for about 10 minutes.

  • Seafood

You can eat almost any seafood, really. Seafood is known to have high-quality proteins. Shellfish and regular fish like salmon are rich in omega-3 fatty acids and other nutrients that can help you stay healthy while you’re on this diet.

However, you should only consume seafood conservatively. Seafood still has carbs and remember to stay within the range of allowable carbs a day.


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