From Fats to Fabulous: Nourish Your Body with Keto-Friendly Foods!

The keto diet is a high-fat, low-carb, and moderate-protein eating plan with many healthy food options. It's crucial to ensure sufficient fiber intake while following this diet. You can eat various foods on the keto diet, including fish, meat, non-starchy veggies, avocados, berries, nuts, seeds, eggs, high-fat dairy, oils, and chocolate with high cocoa content. This diet may aid in fat burning and appetite suppression, but initial weight loss may be due to water loss. Although fast weight loss may seem tempting, very restrictive diets can harm your health and make long-term weight maintenance difficult. Rapid weight loss can slow down your body's food energy burning rate, according to studies. To Keto or Not to Keto: Photo by Remi Turcotte on Unsplash It's important to assess whether you need to lose weight before adopting a keto diet. Obesity can lead to various health issues, including heart disease, type 2 diabetes, and some cancers. However, if your BMI falls under the underweight category or near the lower end of the moderate range, weight loss may not be necessary. Keep reading to discover the range of keto-friendly foods and how to ensure adequate fiber intake. What is "keto"? Photo by Brett Jordan on Unsplash "Keto" refers to the ketogenic diet, which is a high-fat, low-carbohydrate, and moderate-protein eating plan that aims to induce a metabolic state called ketosis. In this state, the body shifts its primary energy source from glucose to ketones, which are produced from stored fat in the liver. The ketogenic diet is believed to aid in weight loss, improve blood sugar control, and potentially benefit certain medical conditions. The diet emphasizes consuming healthy fats like olive oil, nuts, and avocados, along with non-starchy vegetables, meat, fish, and poultry. Foods high in carbohydrates, such as bread, pasta, and sugar, are generally limited on this diet. What to Eat on a High-Fat, Low-Carb Diet: Photo by Dennis Klein on Unsplash When following the keto diet, it's possible to fall short on consuming adequate amounts of fiber and B vitamins. This is because several food items that are high in fiber and B vitamins, such as whole grains, fruits, vegetables, and legumes, are also rich in carbohydrates. Sufficient intake of fiber is crucial for maintaining a healthy gut microbiome, which comprises trillions of microorganisms that digest fiber and produce beneficial chemicals. Nevertheless, some low-carb plant-based foods, including non-starchy vegetables like broccoli, zucchini, and cauliflower, as well as avocados, nuts, seeds, and berries, provide a decent amount of fiber. The fiber content in these plant-based foods doesn't contribute to the carbohydrate count since it is not fully digested. The term "net carbs" indicates the total carbohydrates minus the fiber part. Here's a list of some healthy food alternatives to incorporate into your keto diet. 1. Meat And Poultry Photo by Sam Moghadam Khamseh on Unsplash A preferred choice for individuals on the keto diet due to their high-fat and low-carbohydrate content. However, excessive consumption of meat has been linked to health issues such as heart disease, type 2 diabetes, and obesity. Therefore, it is advisable to consume meat and poultry in moderation. The following are the macronutrient values for 3.5 ounces (100 g) of meat and poultry: Turkey: 0 g carbs, 12 g fat, 27 g protein Sausages: 2 g carbs, 26 g fat, 18 g protein Beef: 0 g carbs, 6 g fat, 123 g protein Chicken: 0 g carbs, 3 g fat, 32 g protein 2. Fish and Seafood Photo by Mike Bergmann on Unsplash If you’re following a keto diet, fish and shellfish are healthy options. Salmon, in particular, is an excellent source of omega-3 and B vitamins while being low in carbs. Shrimp and lobster are also great choices for keto. Here are the macronutrients per 3 ounces (85g) in fish and seafood: Salmon: 0 g carbs, 4 g fat, 17 g protein Flounder: 0 g carbs, 2 g fat, 11 g protein Crab: 0 g carbs, 1 g fat, 15 g protein Lobster: 0 g carbs, 1 g fat, 14 g protein 3. Avocados Photo by Louis Hansel on Unsplash People who follow a keto diet often favor avocados, as they are a low-carb fruit with high-fat content. A whole avocado has only 17 grams of carbs, 14 grams of which are fiber, and 30 grams of fat. Additionally, avocados are rich in several vitamins and minerals such as potassium and B vitamins. Studies indicate that consuming avocados frequently can decrease levels of "bad" cholesterol and enhance heart health. 4. Low-Carb Vegetables Photo by Alexandr Podvalny on Unsplash These vegetables are rich in fiber and are considered as a great choice for those on the keto diet. These vegetables contain many essential micronutrients and antioxidants necessary for good health. They can also be used as substitutes for high-carb foods. For instance, zucchini and cauliflower can be used to make noodles and rice, respectively. The macronutrient content for 3.5 ounces (100 g) of low-carb, high-fiber vegetables are as follows: Zucchini: 3 g carbs, 1 g fiber, 0 g fat, 3 g protein Cauliflower: 4 g carbs, 2 g fiber, 0 g fat, 2 g protein Bell Peppers: 5 g carbs, 2 g fiber, 0 g fat, 1 g protein Broccoli: 6 g carbs, 2 g fiber, 0 g fat, 3 g protein 5. Sugarless Coffee and Tea Photo by Katrin Hauf on Unsplash For those on a keto diet, coffee and tea without added sugar make for good, carbohydrate-free beverages. Numerous studies show that both caffeinated and decaffeinated versions offer a variety of health benefits, such as improving longevity and overall health. If you're sensitive to caffeine or it's close to bedtime, opt for decaf. 6. Berries Photo by Zoe Schaeffer on Unsplash Berries can be a good fruit option for a keto diet because they are lower in carbohydrates compared to other fruits and are rich in antioxidants that are beneficial for health. Here are the macronutrients in 3.5 ounces (100 g) of various berries: Strawberries: 8 g carbs, 2 g fiber, 0 g fat, 1 g protein Blackberries: 10 g carbs, 5 g fiber, 0 g fat, 1 g protein Raspberries: 12 g carbs, 7 g fiber, 0 g fat, 1 g protein Blueberries: 15 g carbs, 2 g fiber, 0 g fat, 1 g protein. 7. Eggs Photo by Coffeefy Workafe on Unsplash Eggs are a convenient and economical source of protein and fat with low carbohydrate content, making them a favorable option for individuals adhering to a keto diet. Although earlier guidelines cautioned against consuming more than 2 eggs per week, recent studies indicate that it's generally acceptable for individuals to consume 1 egg daily or 7 eggs per week. 8. Nuts And Seeds Photo by Maddi Bazzocco on Unsplash Nuts and seeds are a nutritious type of food that are high in fat and low in carbohydrates, and also contain a substantial amount of fiber. Consuming nuts has been associated with a decreased risk of certain health issues like heart disease and diabetes. Despite nuts and seeds generally having a low carbohydrate content, there are some differences in carb counts among different varieties. The macronutrient breakdown per 1 ounce (28 g) of various nuts and seeds are as follows: Pumpkin seeds: 3 g carbs, 2 g fiber, 14 g fat, 9 g protein Almonds: 6 g carbs, 4 g fiber, 14 g fat, 6 g protein Cashews: 9 g carbs, 1 g fiber, 12 g fat, 5 g protein Chia seeds: 12 g carbs, 11 g fiber, 9 g fat, 5 g protein 9. Dairy Products Photo by Kenny Eliason on Unsplash Dairy products that are high in fat are a beneficial source of both protein and fat. Several researchers have connected specific dairy products with advantages for health. For instance, yogurt can promote satiety and contribute probiotics that are advantageous for the gut. However, not all experts share this opinion. A recent investigation indicated that individuals who swapped carbohydrates for animal-based products had a higher probability of death during the 25-year tracking period than those who switched to plant-based options such as nuts. While on the keto diet, it may be prudent to balance your intake of dairy products with plant-based foods. 10. Oil Photo by Juan Gomez on Unsplash Oil can be a beneficial source of fat, particularly those that are free of carbohydrates. These include oils like olive, avocado, canola, nut, and seed oils such as flax and hemp oil. Studies have demonstrated that olive oil may help shield against heart disease and certain types of cancer. Both olives and olive oil are a fitting option for the keto diet, as they provide similar health advantages and contain minimal carbs. Certain oils, such as avocado, sunflower, and rice bran oil, are more resistant to degradation when exposed to high temperatures during cooking. Final Thoughts: The keto diet is a high-fat, low-carb, and moderate-protein eating plan that aims to induce ketosis in the body. While it has many healthy food options, it's important to ensure sufficient fiber intake while following this diet. Some low-carb plant-based foods, such as non-starchy vegetables, avocados, nuts, seeds, and berries, provide a decent amount of fiber. It's crucial to assess whether you need to lose weight before adopting a keto diet, and very restrictive diets can harm your health and make long-term weight maintenance difficult. Therefore, it's essential to consume meat and poultry in moderation and include healthy alternatives like fish, avocados, and low-carb vegetables in your diet.