Diet
Keto Diet to lose weight: The keto diet depends on consuming large amounts of fat and low amounts of carbohydrates.
The keto diet is characterized by its many health benefits, such as controlling type 2 diabetes and preventing obesity, heart disease, epilepsy, and Alzheimer's disease.
But many people may be surprised that this diet full of cholesterol and fats is good for health, and in this article, we will explain to you the best types of foods that are friendly to the keto diet.
Keto Diet to lose weight
The best types of foods on a keto diet:
1- eggs:
Eggs are one of the best healthy foods in the Keto Diet to lose weight, as egg yolks contain most of the nutrients beneficial to health, which include the thirteen essential vitamins and minerals and eye-protecting antioxidants known as lutein and zeaxanthin.
It is also one of the best sources of choline, which is an essential nutrient that is similar to a vitamin that is involved in many vital physiological processes in the body.
Although egg yolks are rich in cholesterol, they do not raise blood cholesterol levels in most people, and eggs help reduce the risk of developing cardiovascular disease.
Also, consuming eggs regularly helps to feel full and full and maintain blood sugar levels, which leads to a decrease in calories in the body.
One egg contains less than 1 gram of carbohydrates and less than 6 grams of protein, making it the best healthy food suitable for the keto diet.
2- Olives and virgin olive oil:
Virgin olive oil contains many important compounds that promote health, and olives contain a phenolic compound called oleocanthal.
Oleocanthal contains natural anti-inflammatory properties such as ibuprofen, which makes olive and olive oil a great addition to the diet for anyone wanting to reduce pain and inflammation.
One serving of 28 grams of olives contains 2 grams of total carbohydrates and 1 gram of dietary fiber, which makes it a great choice for the keto diet. Olive oil is also a great choice because it contains healthy fats and compounds that promote health.
You can use extra-virgin olive oil as a healthy cooking oil that can be safely used as a healthy alternative to other oils.
3- Meat, poultry and seafood:
Meat, poultry, and seafood are a rich source of high-quality protein and one of the best foods eaten in the Keto Diet to lose weight, these foods also contain many important nutrients necessary for health.
Fresh meat and poultry contain large amounts of B vitamins and many minerals, which include potassium, selenium, and zinc, and it also contains keratin and taurine.
To get the most health benefits from meat, it is best to get 100% of red meat as it is healthy as it contains large amounts of omega-3 fatty acids, omega-6 fatty acids, and many antioxidants.
Seafood such as fish, shellfish, salmon, sardines, and mackerel contain large amounts of omega-3 fats, so eating fish regularly reduces the risk of disease.
A dietitian also warns that eating large amounts of meat or seafood in one meal can reduce the levels of ketones in the body, so it is best to divide your protein consumption evenly between meals if you want to maintain or increase ketone levels.
4- Vegetables that grow above ground (non-starchy vegetables):
Vegetables that grow above ground include non-starchy vegetables, which include cauliflower, cabbage, collard greens, avocados, broccoli, and zucchini.
Vegetables are a great and delicious way to eat good fats on the keto diet, you can fry them in butter and use extra virgin olive oil to make a salad dressing.
And people who follow the keto diet eat more vegetables than before when starting the keto diet, as vegetables replace pasta, rice and potatoes on the keto diet to lose weight.
5- high-fat dairy products:
Butter, high-fat cheese, high-fat yogurt, and cream are keto-friendly foods that are rich in healthy fats.
And you should avoid drinking milk because milk sugar causes weight gain, and every cup of milk contains 15 grams of carbohydrates, and you should avoid consuming low-fat yogurt, especially that contains added sugars and flavors when following the Keto Diet to lose weight.
You should also know when eating cheese as a snack while you are not hungry is a common mistake in the ketogenic diet and may slow down the loss of extra body weight.
6- The keto diet and nuts:
You can eat nuts on the keto diet, but you should eat them in moderation and not over-consume them, and you must be careful when eating nuts as a snack, as you can eat large quantities of them more than the body needs without realizing it.
And you should pay attention when eating cashews, because cashews are rich in carbohydrates, and you can eat macadamia or pecan nuts, as they contain very small amounts of carbohydrates compared to other types of nuts.
7- Dark Chocolate and Keto Diet:
Cocoa in dark chocolate contains many flavanols that reduce blood pressure, heart disease risk, and insulin resistance, and cocoa is rich in antioxidants.
You can eat large amounts of dark chocolate, especially on the keto diet, but you should pay attention to the ingredients as many chocolate products contain enough net carbs that are against the goal of the keto diet.
Therefore, when buying dark chocolate or any cocoa product, read the label carefully to ensure that it does not contain added sugars and a minimum amount of carbohydrates per meal, and if you do not prefer the taste of dark chocolate, you can eat chocolate that contains healthy sweeteners that are low in calories when following Keto Diet to lose weight.
8- Berries are the keto good friend:
There are many types of berries in the world and they all contain anthocyanins, which are one of the flavonoids responsible for the distinct colors of berries such as red, blue, and purple, and these flavonoids also have strong anti-inflammatory effects.
Cranberry helps improve memory in the elderly as it protects the brain from infections, and berries contain antioxidants that help reduce inflammation and protect against diseases.
And while on the keto diet, it is best to consume berries in moderation due to their net carbs content.
9. Garlic and onions on the keto:
Garlic and onions contain allicin, which is a powerful anti-inflammatory and anti-oxidant plant compound, which helps prevent many diseases and protect the brain.
Garlic has been used as a preventative treatment for many ailments and is rich in glycosulfur compounds that give garlic its strong flavor and health-promoting properties.
Garlic and onions are low in carbohydrates, which makes them keto-friendly foods, so don't hesitate to add them to your various recipes to enhance the taste and flavor and get their health benefits as well.
10- keto and coconut oil:
Virgin coconut oil is one of the best foods rich in saturated fat on the Keto Diet to lose weight, and studies have shown that coconut oil stimulates the reduction of belly fat as well as reduces fat in your blood.
Coconut oil, a
medium-chain triglyceride, helps convert fats into ketones directly over the
long-chain fats found in meat and high-fat fatty milk.
