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Keto or Ketogenic diet is a low-carb, high-fat diet that is said to be very effective for weight loss and a number of euro ailments like epilepsy and alzheimers.

In general, a ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging for some, many nutritious foods can easily fit into this way of eating and diet plan (healthline.com).

If you are new with the diet or if you are keen to try the diet, here are the 10 types of Keto Diet Food that you can splurge for.

1. Seafood - In general, fish and shellfish are very much keto-friendly. Fish is already good for you because of all the omega 3 fatty acids and protein but you can take it a step further by making a low-carb, keto-friendly fish dish that’s absolutely delicious and packed with even more health benefits.

Salmon and other types of fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (nutritiondata.self.com).

Some shellfish can also be part of the diet but just take note of their carb count:
Clams: 5 grams
Mussels: 7 grams
Octopus: 4 grams
Oysters: 4 grams
Squid: 3 grams

In general, the goal is to consume at least two (2) servings of seafood in a week and you’re already good to go!

2. Low Carb Vegetables

Avoid starchy vegetables and focus on the low-carb veggies. Some low carb greens and vegetables that you’ll find in the supermarket are: Brocolli, bell peppers, asparagus, mushrooms, cauliflower, zucchini, spinach, avocados, green beans, lettuce, garlic, kale, cucumber, brussels sprouts, celery, tomatoes, radishes, onions, eggplant, cabbage and artichokes.

Note that low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, "zoodles" can be created from zucchini and spaghetti squash is a natural substitute for spaghetti. This gives a variety of food alternatives for anyone who is taking the ketogenic diet (healthline.com).

3. Cheese

Now who doesn’t like cheese, right? Good thing keto actually supports cheese-lovers! Most cheese types are very low in carb count, making them perfectly acceptable and perfectly fit for the keto meal plan.

In general, these types of cheese are allowed:
Blue Cheese
Brie
Butter
Cheddar Cheese
Colby Jack Cheese
Cottage Cheese
Cream Cheese
Feta Chees
Butter

So yes to cheese!

4. Avocados
Avocados have a lot of health benefits and yes, they are also a great source of fiber.

Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What's more, a higher potassium intake may help make the transition to a ketogenic diet easier (Phinney, 2004).

Also, avocados help in improving cholesterol level in the body making them a heart health friendly.

5. Meat and poultry

Both are staples in a ketogenic diet.

In a nutshell, fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc. They’re also a great source of high-quality, healthy type of protein, which has been shown to help preserve muscle mass during a very low-carb diet (healthline.com).

Both also help in gaining muscles during high-intensity workouts and other weight-lifting activity.

6. Eggs
Eggs can do a lot of wonders in the body. Aside from the fact that a piece of egg can actually be very filling (and delicious too!), it also keep blood sugar levels stable leading to lower calorie intake for long hours. It also makes you crave less. (Ratliff, et.al, 2010).

7. Coconut Oil

Coconut oil contains a type of fats called medium chain triglycerides (MCTS for short).

“MCTs are easily digested and are a great instant source of energy as they don’t need to be broken down before they’re used, unlike most other fats,”

“MCTs are converted in the liver to ketones that are responsible for putting people in a state called ketosis which is the purpose of a low carbohydrate high fat ketogenic diet.”

Coconut oil also allows you to stave off hunger, meaning you are less likely to reach for snacks outside of meal times.

Source: myketodiet.com

8. Nuts and Seeds

Nuts and seeds are healthy, high-fat and low-carb foods making them a great addition to any type of diet plans. Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases (Torabian, et.al, 2009). Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (healthline.com).

So go snack on nuts and seed because they are really good for you!

9. Shirataki Noodles

Also called ito konnyaku or konjac yam noodles, shirataki noodles have been popular in many Asian cuisines for centuries, and are exploding on the health food scene as a keto-friendly pasta alternative. With nearly zero calories or carbs, these clear, flavorless miracle noodles let you enjoy pasta without the starchy carbs, sugar spikes, weight gain, sugary effect and bloat that come with eating traditional grains (Rose, 2018).

Shirataki noodles are about 97% water, and 3% fiber, so virtually carb- and calorie-free.
Because of all its wonders, shirataki noodles are vegan/keto/diet friendly and are widely used in many healthy cuisine food hubs all around the world.

10. Dark Chocolate and Cocoa Powder

Good news! Chocolates are still in the keto diet!
Because they are good and delicious source of antioxidants, both dark chocolate and cocoa powder are making a final cut into our list of keto-friendly food.
Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (Nutr, 2008).

While both dark chocolate and cocoa powder are yummy sweet alternatives, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more (healthline.com).

     A lot of people have been diving into the “Ketogenic Diet” primarily because one, the effect of this diet to a person who is trying to lose weight can be drastic and two, it has many other benefits like acne reduction, improvement in focus plus a variety of health-driven pros.

    In general, it seems like keto diet is the talk of the town — the high-fat, low-carb dieting plan that turns your body into a rapid fat-burning machine has created a massive buzz and probably, will last for the next couple of years. It has also gotten a huge boost because it has been endorsed by several hollywood celebrities and a lot of famous faces worldwide.

    So, digging in further, we post the questions — What exactly is keto diet? How does it change the body algorithm? How does it help in losing weight and how does it process all the fats in a person’s body?

    The keto diet is a low carb weight loss wonder that aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat (Harvard, 2018).

     Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs (Harvard, 2018).

    Ketogenic diet encourages the body to reach “ketosis”, a metabolic state that occurs when the body does not have sufficient access to its primary fuel source, glucose.Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid (McIntosh, 2017).

     A great way to be sure you’re in ketosis is by measuring the ketone levels in your body, and you can do this anywhere you are.

    When your body makes ketones, it won’t use all of them up. Excess will spill into different areas of the body. There are three different areas where ketone bodies can be measured: in your urine, blood, or breath (perfectketo.com)

    To sum it up, ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. A lot of people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores (McIntosh, 2017).

Now it is very evident that the keto diet does a lot of changes in the body system through the process of ketosis. The next question is, what are the health benefits of Keto?

1. Burns fat: You can drop a lot of weight (in a quick pace) while doing the keto diet (Neurol, 2013). Ketones suppress ghrelin which isthehunger hormone and increase cholecystokinin (CCK), which makes people feel full (Moodie, 2018). Reduced appetite means it’s easier to go for longer periods without eating, which encourages the body to dip into its fat stores for energy (Neurol, 2013).

2. Reduces Acne: There are a number of different causes of acne, it cam be about hormones, hygiene or the natural skin state. Sometimes, it is about diet and food plans that involve a lot of salt and sugar. Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, both of which can have an influence on skin health. Therefore, by decreasing carb intake, it's not a surprise that a ketogenic diet could reduce some cases of acne (Olsen, 2017).

3. May help reduce risk of cancer: The ketogenic diet has recently been investigated a great deal for how it may help prevent or even treat certain cancers. One study found that the ketogenic diet may be a suitable complementary treatment to chemotherapy and radiation in people with cancer. This is due to the fact that it would cause more oxidative stress in cancer cells than in normal cells.Other theories suggest that because the ketogenic diet reduces high blood sugar, it could reduce insulin complications, which may be associated with some cancers (Olsen, 2017).

4. Reduces inflammation: The diet is also known as anti-inflammatory and could possibly protect you from a variety of degenerative diseases
Degenerative diseases are nerve ailments that affect many of your body's activities, such as balance, movement, talking, breathing, and heart function. Many of these diseases are genetic. Sometimes the cause is a medical condition such as alcoholism, a tumor, or a stroke. Other causes may include toxins, chemicals, and viruses. Sometimes the cause is not known.(medlineplus.com).

Degenerative nerve diseases includeAlzheimer's disease, Amyotrophic lateral sclerosis, Friedreich’s ataxia, Huntington’s disease, Lewy body disease, Parkinson’s disease, Spinal muscular atrophy and others.

5. Fuels and feeds your brain: The Keto diet is said to give you more mental focus and alertness. Ketones provide an immediate hit of energy for your brain, and up to 70% of your brain’s energy needs when you limit carbs (White & Venkatesh, 2011). Fat also feeds your brain and keeps it strong. Your brain is at least 60% fat, so it needs loads of good fats to keep it running (Change et.al, 2019)/ Essential fatty acids such as omega-3s help grow and develop the brain, while saturated fat keeps myelin — the layer of insulation around the brain — strong so your neurons can communicate with each other (Moodie, 2018).

Basically keto diet is a kind of diet that encourages the process of ketosis, burning up sugar (glucose) and giving the body extra stored energy. Aside from the benefit of drastically losing weight, keto diet also has many other benefits that makes it even more interesting for many people.

Meal preparation is crucial in any kind of diet, most importantly with keto. Since ketogenic diet is very concerned with calculating and achieving the right macros, preparing the right food (and even choosing them from the supermarket racks) can be a bit challenge for some.

In general, a successful meal prep requires some basic equipment and tools and essential ingredients. These tools and pantry staples will definitely be a big help especially in creating and perfecting your keto diet plan.

Helpful Kitchen Tools for your Meal Prep

These are the basics you’ll need for quick and easy keto-friendly meals:

  1. Skillet
  2. Knife Set
  3. Food Processor or Blender
  4. Slow Cooker or Instant Pot
  5. Steamer
  6. Parchment Paper
  7. Food Containers/Glass containers
  8. Immersion Blender/Grinder
  9. Kitchen Weighing Scale
  10. Vegetable Spiralizer

Remember that the kitchen weighing scale is important since you also have to weigh your food from time to time. This is very helpful for those who are new to the keto diet or who are struggling to stay in ketosis and want to be more precise with their food intake.

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