Things you can consider adding to your Keto Diet
Why are we dealing with this?
Today I am going to shed light on the few things you can consider adding to your Keto Diet. A keto diet has recently become very famous. And it has been getting a lot of attention. But people have a lot of speculations as to what they should or should not add to their diet. So, today we are going to assist you regarding what you can in your Keto Diet.
What scientists and nutritionists say?
In recent researches, scientists and nutritionists have found Keto Diet really very affective. Not only in terms of good health. But also for weight loss, diabetes and other health issues of the like. What makes this diet such a miracle worker for human health and fitness is its nutrients. The Keto Diet contains Very minimum Carbs and Good Fats. So that is nothing but a lot of goodness for you. What say you?
The Bonus Health Benefits:
Weight loss issues and diabetes are really common concerns of people today. On a more serious note. The keto diet is also said to be a beneficiary factor in treatment of certain cancers, Alzheimer’s disease and other diseases such as Autism, Parkinson’s disease, Traumatic Brain injuries and many other diseases as well. I believe it is not just a diet but a complete life-long promise of disease-free and healthy life.
Here Goes the List:
A Keto Diet usually limits about 20 to 25 grams carbs per day. It may sound a little bit off. But we are here to help you out. I am going to tell you about the things that can easily fit into a Keto Diet plan. The foods are absolutely nutritious, healthy and delicious. Here goes, the things you can consider adding to your Keto Diet:
Meat and Poultry:
The first thing you can consider adding to your Keto Diet is meat and poultry. Some flesh is always an absolute must in every kind of diet. You can never separate a diet plan and some meat or poultry products. The reason is that the fresh flesh contains no carbs at all. The bonus is that flesh gives you a sufficient of essential minerals and vitamins.
These minerals and vitamins include Vitamin B, Potassium etc. the good news is that it contains no carbs. It is rich in proteins. On an average flesh contains 20% fat and 80% proteins. How great is that? But the way you cook it also matters. So make a smart choice and choose a healthy recipe.
A healthy animal also plays a key part in making a meal healthy or unhealthy. So it is best that Grass-fed Meat is chosen. It will give you an additional amount of Omega 3 fats and antioxidants. Which the grain fed animals usually lack. You have to spend amount on flesh anyway. So it’s best to make the better choice.
Another item you can consider adding to your Keto Diet is eggs. Egg has always been there in the list of healthy foods. And eggs can be cooked in like a million ways. So one cannot possibly get tired of them. As there is always something new that you can do with your eggs. If you are accustomed to having eggs in your breakfast.
You need to know that 1 large egg does not even contain 1 gram of Carbs. And the amount of protein is around 6 grams. Is it not the ideal and a must have item in your Keto Diet Plan? Other benefits remain. Eggs also keep blood sugar levels right on point all day long. They make you feel full and satisfied. So your calorie intake will reduce for sure.
It is a common idea that only the whites of the eggs is to be eaten. As a matter of fact you must consume complete egg (including the yolk) as yolk contains most of the nutrients of the egg. The yolk is rich in antioxidants lutein and zeaxanthin. These agents keep your eyes healthy and reduces the risk of heart diseases. So never miss or skip the yolk next time.
3. Coconut Oil:
Coconut Oil is one thing you can consider adding to your Keto Diet. Yes, you heard me right. This is not just a softener for your skin or nourishment to your hair. But great for consumption in Ketogenic food as well. Coconut oil has many unique properties and health benefits.
For starters, Coconut oil contains Medium-chain Triglycerides (MCTs). These are not at all like Long-chain fats. These are picked up by our liver, converted to Ketones or used as quick energy. Brain diseases such as Alzheimer’s disease requires high ketone levels in patients. So coconut oil can certainly help with that.
Coconut oil is a great agent for obese adults wanting to lose weight and belly fats. It alone is capable of making a change in your waist without the use of any other dietary changes.
4. Plain Greek Yogurt and Cottage Cheese:
The next thing you can consider adding to your Keto diet is Plain Greek yogurt and cottage cheese. A treat right? What a yummy addition to your Keto Diet. Despite from being very tasty and favorite all around the world. Greek Yoghurt and Cottage Cheese are healthy and rich in proteins.
Although they do contain some carbs, they can still be included in a ketogenic lifestyle. 5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein. I think the amount of carbs is acceptable. When you look at the amount of proteins, you are relieved.
Greek Yogurt and cottage cheese also create a satisfaction and fullness. Preventing you from craving food every now and then. In the morning, you can just eat a couple of spoons of Greek yoghurt or add a bit of Cottage Cheese to your afternoon salad. And they won’t let you feel empty so quickly. You can even put a combination of both in an ice-cream cone and you are out the door.
I know that the cone contains sugars. But you get the goodness from Greek yoghurt and Cottage Cheese so that’s ok. It can just be a treat for you in Keto Diet style.
5. Olive Oil
One more item which is and always has been a must for salads is in the list. You must know how good Olive oil is for your heart. Compared to other oils that you use in cooking, olive oil is no doubt the best of them. It is really rich in a monounsaturated fat called oleic acid that has been found to decrease heart disease risk. This factor has been highlighted in many studies.
If you choose to use extra-virgin olive oil, it cannot possibly get better. It is high in antioxidants known as phenols. These compounds protect the heart health and also improves the artery functioning. As a matter of fact pure olive oil contains zero carbs. It is an ideal base for salad dressings. You can also use it with keto pancakes.
The mayonnaise made with olive oil at home is much healthier than the ones you buy in stores. While using olive oil in cooking, it’s best to keep the flame low to use it for recipes that don’t require high flame.
6. Nuts and Seeds
Another tasty thing you can consider adding to your Keto Diet is Nuts and seeds. Of course they are a tasty snack. But did you know how healthy they are? Nuts and Seeds are high-fat and low-carb foods which makes them perfect additions to a Ketogenic Diet. If you consume some nuts and seeds daily, you actually protect yourself from heart problems, cancers and other harmful diseases.
Not to mention the no-appetite feeling they create in you. After consuming a little amount of seeds or nuts or both, one feels so full. It does not provoke hunger easily. So it is a ticket to less calorie intake. Even though all nuts and seeds are low in the amount of carbs. The amount varies quite a bit among the different types. So let me give you the carb count for 1 ounce (28 grams) of some popular nuts and seeds:
- Almonds: 3 grams net carbs (6 grams total carbs)
- Brazil nuts: 1 gram net carbs (3 grams total carbs)
- Cashews: 8 grams net carbs (9 grams total carbs)
- Macadamia nuts: 2 grams net carbs (4 grams total carbs)
- Pecans: 1 gram net carbs (4 grams total carbs)
- Pistachios: 5 grams net carbs (8 grams total carbs)
- Walnuts: 2 grams net carbs (4 grams total carbs)
- Chia seeds: 1 gram net carbs (12 grams total carbs)
- Flaxseeds: 0 grams net carbs (8 grams total carbs)
- Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
- Sesame seeds: 3 grams net carbs (7 grams total carbs)
Who would have thought that a Keto Diet could contain so many treats? Are you ready for another treat? Here goes! One food that can be a fine addition to the things you can consider adding to your keto diet are Berries. That is certainly a good news to all the berry lovers out there and that includes me too.
Berries are real low in carbs and very high in fiber. As a matter of fact, the raspberries and the blackberries contain as much fiber as digestible carbs. These tiny berries seem small but are loaded with antioxidants. Here are the carb counts for 3.5 ounces (100 grams) of some berries:
- Blackberries: 5 grams net carbs (10 grams total carbs)
- Blueberries: 12 grams net carbs (14 grams total carbs)
- Raspberries: 6 grams net carbs (12 grams total carbs)
- Strawberries: 6 grams net carbs (8 grams total carbs)
So, don’t forget to add berries to your keto diet.
8. Butter and Cream:
Butter and cream are not just yummy toppings for your cakes, shakes, pancakes etc. They are actually real great fats to include to your keto diet. Both Butter and Cream contain only the minute amount of traces of carbs in them. Previously, it was believed that butter and cream cause heart problems.
The prime reason being the high quantity of high saturated fats in them. But recent researches prove otherwise. Latest studies prove that Saturated Fats have nothing to do with problems of the heart. But it can just be a shield against heart problems, if consumed in the appropriate amount. It also helps in fat loss.
Another thing you can consider adding to your Keto Diet is Olives. Yes you heard me. It is not just a pizza topping but also a great addition to your keto diet. Although the benefits you get from olive oil and olive are more or less the same but in solid form. Oleuropein is the main antioxidant found in olives.
It has anti-inflammatory properties and may protect your cells from damage. In addition to benefits of olive oil alone, consuming olives in solid form has more benefits. Recent Researches say that consuming olives may help prevent bone loss and decrease blood pressure. Olives contain almost 1 gram of carbs per ounce.
10. Unsweetened Coffee and Tea:
Another thing you can consider adding to your keto diet is unsweetened Tea and Coffee. You may consume tea or coffee every day in the morning thinking it’s toxic and harmful for you. But actually you are wrong. Do you know that unsweetened Coffee and tea are absolute musts for your Keto Diet? Why? Because they contain no carbs at all which makes them quite healthy.
Tea and Coffee contain Caffeine which is capable of increasing your metabolism. It may also help to keep you alert at all times. It improves your performance and mood. See the potential of your morning tea and coffee now? So never miss your cup. The cherry on top is that those who use tea and coffee regularly have less risk of Diabetes.
You can add it to your Keto Diet and get rid of the risk of diabetes as long as it is unsweetened. As a treat you can consider adding some heavy cream to your morning cup. But avoid the Lattes and “light” versions of coffee which are usually made from Non-Fat milk. They typically contain high-carb flavorings. So say no to it. And prefer you plain tea or coffee instead.
With the list provided above, you must have realized that diet can be healthy and equally delicious too. A keto diet might be the most famous because of this reason. It helps you achieve your desired look and allows you yummy stuff to eat as well. Whether your health goal is to achieve a flatter stomach or small waist or health issues, a keto diet is the best.
Staying healthy and slim is all about your carb control and keto diet allows you to do that in a really yummy manner. You don’t have to say goodbye to all the food items you love. Or eat the same things over and over. The keto diet provides you a wide range of items. These items are versatile in their usage.
You can always recreate something with the ingredients and maintain your carb count too. If you wish to get the best benefits of a keto diet, I recommend you consume all these items. Not once and for all but you can divide them for the week and then you will definitely get all the goodness.
I hope you like my list of things you can consider adding to your keto diet. And you make use of it and be creative. Let me know in the comments below what you plan to do with the above mentioned ingredients. Happy diet! Ciao!