When done correctly, the keto diet can result in significant weight loss. That is one of the reasons why it has become so mainstream – it works, and it works very well.
A typical keto diet ratio is 60-75% of calories from fat and 15-30% of calories from protein. The final 5-10% of calories come from carbohydrates.
After two to seven days following those numbers, your system enters the state of ketosis. At that point, your body, low on carbs, makes ketones to use in place of the missing carbs. It then starts burning fat for energy.
So, it’s all about what you eat. And eating the wrong thing, or in the incorrect amounts, can throw the whole thing off track.
What to have then? Here are the top five foods to eat on Keto.
- Low-Carbohydrate Vegetables
Work in low carb vegetables like kale, spinach, broccoli, asparagus, brussels sprouts, and cauliflower into your meals. Beets, carrots, and potatoes should be avoided because they are high in carbohydrates.
Cauliflower is a versatile substitute for potatoes, rice, and bread; it has even been used to make pizza crust.
- Eggs
Eggs are the ultimate superfood on the keto diet. They are high in protein, low in carbohydrates, and are filling. Don’t avoid the yolk. Powerful antioxidants are contained there, including lutein and zeaxanthin, which promote healthy eyes.
Because eggs can be fried, poached, boiled, and scrambled, many keto recipes feature them as the staple ingredient.
- Avocados
The carbs in avocados are fiber. High in “good” fats, avocados can reduce the level of bad (HDL) cholesterol in the blood. They increase the level of good cholesterol (LDL) too.
Avocados also are high in potassium, a nutrient that most of us do not get enough of.
- Meat and Poultry
Meat and poultry have no carbs and are high protein foods. Because high fat intake is encouraged on the keto diet, no meat is off-limits. Bring on the thick slices of juicy bacon and the delicious fatty cuts of red meat.
Keto is the carnivore’s dream come true.
However, it is recommended you consume meat from grass-fed animals. Meat from grass-fed sources contains higher levels of omega-3 fats and other antioxidants.
- Cheese
If the idea of a meat buffet makes your mouth water, consider the fact that cheese is also recommended on the keto diet. Cheese contains conjugated linoleic acid, which has been associated with fat loss and improved body composition.
That’s a fancy way of saying cheese helps maintain muscle mass as we age.
Not all cheeses are created equal. Generally speaking, goat cheese, blue cheese, cream cheese, and Parmesan are better. Canned or spray cheese, ricotta, American, cheddar, and cottage cheese are more processed foods or have higher carbs than other cheeses.
These five foods/food groups can be combined in numerous ways to create any number of delicious dishes. Soups, salads, and casseroles, including chicken Caesar salad (minus the croutons), are all allowed. And if you ever need to satisfy that crunchy potato chip craving, kale chips can work wonders.