The Keto diet can be made healthy by making sure to hydrate well and eat well! Here is a diet menu for keto lovers.
The Keto diet is not healthy is something we have heard even since the diet gained momentum! However, the rapid weight loss it brings is what keeps keto lovers going for more. But what if we told you there was a way to make your favorite keto diet healthy?
If you jump for joy, as we did when we discovered this, read on to know the secret to making the keto diet healthy and healthy. For those of you about to start your keto journey, here’s what all the fuss is about. The ketogenic diet, commonly known as the keto diet, is a dietary approach characterized by a low intake of carbohydrates, a moderate consumption of proteins and a high intake of fat. Like most diets, there are also side effects of keto, but here’s how it can work well for you!
How does the keto diet work?
Well, you only have to enter the state of ketosis once to understand the impact that the keto diet can have on your fitness goals. “When carbohydrate intake is significantly reduced, the body begins to burn fat for fuel. This process produces ketones in the liver, which serves as an alternative energy source for the brain and other organs,” explains the dietitian Garima Goyal.
“The macronutrients are divided so that 70-75% of daily calories are from fat, 20-25% from protein, and only 5-10% from carbohydrates. By limiting carbohydrates, the body is forced to break down fats into ketones, leading to a change in energy utilization,” he adds.
Also read: Avoid making these Keto diet mistakes that won’t let you lose weight
How to make a healthy keto diet?
The ketogenic diet can be made healthy by focusing on nutrient dense, whole foods and maintaining a balanced approach. Goyal gives us some useful tips to ensure a healthy keto diet.
1. Choose healthy fats
Avocados, nuts, seeds and olive oil are perfect keto-foods. These fats provide essential nutrients and are heart healthy.
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2. Include vegetables
Despite the low-carb nature of the keto diet, prioritize non-starchy vegetables such as leafy greens, broccoli, cauliflower and peppers. There are also fruits that you can eat. Click here to learn all about fruits during the keto diet.
3. Quality protein
Select high-quality protein sources such as lean meats, poultry, fish and eggs. Avoid processed meats and opt for organic, grass-fed, or wild-caught options when possible.
4. Watch your macros
Pay attention to your macronutrient ratios. While high fat is a key component, it is essential to have an adequate balance of protein and fat.
5. Keep hydrated
Adequate hydration is crucial. Drink plenty of water and consider electrolyte-rich foods or supplements, especially during the early stages of keto adaptation.
6. Variety is key
Aim for a variety of foods to ensure you get a broad spectrum of nutrients. The basis of a variety of healthy foods contributes to overall health.
Be aware of this when on the keto diet
Adaptation to ketosis can lead to a phenomenon known as “keto flu”, characterized by fatigue, headaches and irritability. So don’t think it’s an easy diet and go slow with it.
The most important thing is to stay hydrated and balance your electrolytes. “Due to reduced carbohydrate intake, electrolytes may be low. Consider including foods rich in sodium, potassium and magnesium in your diet, or use supplements if necessary,” says Goyal. Another relevant factor is to monitor protein intake. “While protein is essential, don’t go overboard as this can interfere with ketosis. Make sure your protein intakeis moderate and aligns with your specific needs,” says Goyal.
In addition to this, non-starchy vegetables provide essential fiber, promoting digestive health. So, be sure to include a variety of vegetables to maintain a balanced nutrient profile. Also, focus on quality fats like avocados, nuts, seeds and olive oil. Balance your fat sources for a diverse nutrient intake.
In addition to this, thoughtful meal planning helps ensure you meet your nutritional needs and avoid potential nutrient deficiencies.
“Some foods may contain hidden carbohydrates. Beware of condiments, sauces and processed foods that could contribute to the intake of carbohydrates. Also, regularly monitor your health and well-being. If you have any adverse effects or have pre-existing health conditions, consult with a health professional. Not everyone can do keto. Individual responses to the diet may vary, so consider your unique health needs and consult with a health professional or registered dietitian for personalized advice,” says Goyal.
Example of a healthy keto diet plan
- Scrambled eggs cooked in butter or olive oil or scrambled tofu cooked with spinach and cherry tomatoes in olive oil
- avocado slices
- Sauteed spinach in olive oil
- Bulletproof Coffee (coffee blended with grass-fed butter and MCT oil)
- Grilled chicken breast or salmon or fried cauliflower rice with mixed vegetables
- Broccoli or cauliflower florets with cheese sauce
- Mixed green salad with olive oil and vinegar.
No nuts or almonds
- Zucchini noodles with pesto sauce and grilled shrimp
- Asparagus spears roasted in olive oil
- Caesar salad with bacon and parmesan
Berries like strawberries or raspberries) with whipped cream or chia seed pudding made with unsweetened almond milk and topped with a few crushed nuts.
- Water with lemon throughout the day
- Herbal tea or black coffee, if desired
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