Keto Dieting Food

So you have decided to follow a keto diet? When paid attention, it’s a very nutritious diet that is based on real foods involving a strong vegetable intake specifically leafy greens. The ketogenic diet allows ketosis to happen in your body all day where body fat is burnt for energy. And for this to happen your levels of insulin requires to below. So by consuming foods that won’t cause an insulin surge, you allow ketosis process to effective benefit your body.

How the ketogenic diet plan looks like!

The diet content might vary depending on your financial situation, personal health, and individual goals. But the main aim should invariably be on taking nutritious real foods that are minimally processed. Keto diet usually has:

- Moderate protein
- Low carbohydrate
- High consumption of fat

Balance of energy

While you can achieve a keto diet in different ways, the following guide will help you maintain a good ketogenic diet and effectively control your sugar levels as well as lose some weight. 

Low carb intake 

Keto diet entails a low carb intake (under 50g every day) in order to maintain ketosis. Consider low carbohydrates vegetables as they are high in fiber, minerals, vitamins, antioxidants and more. Carbs like leafy greens, broccoli, tomatoes, asparagus, cucumber, and celery are great for the keto diet as they have low carb content.

Protein intake

Although protein is important to build muscles and burn calories, eating too little or too much of it will sabotage your ketogenic dieting goals thus it should be moderate at around 50-60g of protein for men and around 40-50g for women per day. Target for about 15% of calories from protein sources such as chicken, beef, fish and seafood, pork, eggs, natural cheeses, and whole milk.

Fat intake

Fat is free to have in a keto diet. Several kinds of research have shown that diet containing higher-fat might reduce cravings as well as lower levels of hormones (insulin and ghrelin) that stimulate the appetite. You should consume about 70-80% of fat calories (approximately 165g) per day. For healthiest blood cholesterol levels, instead concentrate on taking high amounts of unsaturated fats (olive oil, nuts, and flaxseed) to saturated fats (red meat, butter, palm oil, and lard). This will avoid the clogging of your arteries and lower chances of cancer risks. Other fat sources are avocados, sesame seeds, natural nut butter (no-sugar added), pumpkin seeds and chia seeds.

Low sugar fruits

Whilst cutting way back on sugar and carbohydrates, some fruits are good to take when following a keto diet plan (be mindful to watch on the quantity). Some fruits with low sugar and carbs are bananas, grapes, apples, pineapples, pears, papayas and fruit juices in general.

What to avoid!

Be sure to maintain the macronutrient framework of the ketogenic diet and stay away from foods such as;

- Grains like rice, oatmeal, and pasta
- Beans, lentils, peanuts, and peas
- Added sugars and sweeteners
- Trans fats, like margarine or other hydrogenated fats
- Sugary beverages, including soda and some juices
- Most alcohols, including beer, wine, and sweetened cocktails
- Low-fat dairy products
- Traditional snack foods, like potato chips, crackers, and pretzels
- Starchy vegetables, including potatoes, peas, and corns

In a nutshell, make sure that you stock products that favor your ketogenic diet plan.