Healthy Eating Habits From the Keto Diet
Healthy Eating Habits
The keto diet is a high-fat, low-carbohydrate eating plan that may help people lose weight and manage their diabetes. It has also been shown to reduce seizures in children with epilepsy and improve performance in endurance athletes. However, the restrictive nature of this diet can be challenging to stick with long term and it may not be appropriate for some health conditions or medications.
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It is important to understand how the keto diet works before trying it. The keto diet consists of a wide variety of healthy foods that provide adequate amounts of protein, healthy fats and limited carbohydrates. It is recommended to avoid processed foods, refined sugars, and saturated and trans fats. However, the diet does not eliminate all grains and dairy, and can still include foods such as rice, quinoa, oats and barley.
The foods that are recommended in the keto diet are rich in nutrients and beneficial micronutrients. These include leafy greens, avocados, nuts and seeds, fatty fish, and non-starchy vegetables like squash, peppers, and olives. These foods are rich in potassium, B vitamins, vitamin E and selenium. Additionally, they are low in carbs and contain a high amount of fiber.
Healthy Eating Habits From the Keto Diet
Some people may need to limit their intake of dairy products as they can be high in carbs. However, it is important to note that dairy products are also a great source of protein and many have beneficial probiotics for the digestive system.
Those who follow the keto diet will be advised to eat a variety of proteins including eggs, poultry, fish, and lean meats. However, it is important to avoid red meats as they can be high in cholesterol and contain more saturated fat than other proteins.
It is important to eat plenty of non-starchy vegetables as they are a great source of fibre and many nutrients. Some of these vegetables include kale, collard greens, bok choy, chard, and turnips. These vegetables are also rich in vitamins, minerals, and phytochemicals.
Additionally, berries are highly recommended on the keto diet as they are low in carbs and provide a good source of antioxidants. One cup of berries contains 6 – 18 grams of net carbs.Despite its potential benefits, it’s essential to approach a ketogenic diet with caution and ensure that it is implemented in a healthy and sustainable manner. Proper nutrition is crucial to prevent nutrient deficiencies and support overall health while following a keto diet. It’s important to prioritize whole, nutrient-dense foods such as non-starchy vegetables, healthy fats, quality proteins, and limited amounts of low-carbohydrate fruits to ensure adequate intake of essential vitamins, minerals, and antioxidants.
Those who are following the keto diet will also be encouraged to eat healthy fats such as olive, canola, and nut oils. These oils are rich in monounsaturated fat, which can reduce bad LDL cholesterol and prevent heart disease. Additionally, they are also high in omega-3 fatty acids which can lower blood pressure and protect against cardiovascular disease.