The ketogenic diet is becoming increasingly popular for the several benefits that it offers. All over the world, people are adding keto diet plans to their eating regime to ensure better health.
Foods that have fewer carbs than proteins and fats qualify to be labeled as ketogenic meals. As such, ketogenic food replaces high-carb ingredients, such as sugar and grains, with ones that are high on proteins and fats, such as non-starchy vegetables and cheese.
In this article, we will be discussing the keto diet plan as well as the benefits of the keto diet and foods to avoid while following a ketogenic diet. So, let’s go.
Keto Diet Plan
There are several health benefits of a keto diet plan that has made people go gaga over it in the past 2 decades. Medical research suggests it can help with weight loss, diabetes, and epilepsy. It can also be helpful in treating Alzheimer’s, certain types of cancers, and other conditions too.
However, it is advised for people with comorbidities and/or the conditions mentioned above to consult a qualified physician before strictly adhering to a ketogenic diet.
For maintaining the keto diet plan, the carbs content in a single day should be restricted to anywhere between 20 to 50 grams. Naturally, to satisfy the daily calorie intake requirements, proteins and fats have to go up.
Here are some keto diet plan ideas for vegetarians and non-vegetarians:
Vegetarians
- Cheese
There are just so many types of cheese and most of them are low in carbs and high in fats, making them ideal for adding to a keto diet plan for vegetarians. Some types of cheese fit for adding to a keto diet plan are:
- Blue cheese
- Cheddar
- Cream cheese
- Cottage cheese
- Mozzarella
- Parmesan
Further, cheese has a decent amount of calcium and conjugated linoleic acid, a type of fat that is linked to improvement in body composition and fat loss.
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- Low-carb Vegetables
Non-starchy vegetables are high in vitamin C and minerals but low in calories and carbs. Hence, they are ideal for adding to a ketogenic diet plan. Some of them are:
- Broccoli
- Cabbage
- Cauliflower
- Eggplant
- Kale
- Lettuce
- Spinach
- Zucchini
Moreover, they have fiber that improves food digestion.
- Plain Greek Yogurt and Cottage Cheese
Both are high-protein foods. As they also have some carbs, the nutrition must be taken into consideration when preparing a keto meal using plain greek yogurt and cottage cheese.
Other foods that you can add to your keto diet plan are:
- Berries
- Butter
- Cocoa powder
- Coconut oil
- Dark chocolate
- Heavy cream
- Nuts and seeds
- Olive oil
Non-vegetarians
- Seafood
Most of the seafood, such as clams, fish and shellfish, is protein-rich, thus, keto-friendly. Fishes like salmon are a rich source of Vitamin B and potassium.
Shrimp and most crabs are free from carbs but some types of shellfish have them. Hence, it is important to consider the carbs when adding shellfish to the keto diet plan.
Omega-3 helps to reduce insulin levels and increase insulin sensitivity. Mackerel, sardines, salmon, and other fatty fish are rich in the same.
- Meat and Poultry
These are the staple ingredients of many ketogenic foods for non-vegetarians. They contain zero carb but rich amounts of vitamins, proteins, and minerals. Go for grass-fed meat, whenever possible. This is because it has a higher content of antioxidants, omega-3, and conjugated linoleic acid compared to grain-fed meat.
- Eggs
There are just so many keto diets that are simply made from eggs while there are others that combine meat and/or low-carb vegetables with eggs. A large egg has less than 1 gram of carb and almost 6 grams of protein.
Benefits of Keto Diet
- Can assist in blood sugar management.
- Helps in weight loss.
- Lets you enjoy different tastes and flavors.
- Offers a wide variety of nutrition.
- Realize health-related goals.
Foods to Avoid While On a Keto Diet
You need to avoid foods that are high in carbs. This includes:
- Beans and legumes
- Breads
- Cereals
- Commercial low-fat and fat-free salad dressings
- Fruit juice
- Grains
- Honey
- Milk
- Pasta
- Starchy vegetables
- Sweet and dried fruits
- Sweetened yogurt
- Sugar
Conclusion
The right keto diet plan can help you achieve weight loss, control blood sugar, and other health-related goals. To get the best results you need to add keto-friendly foods to your diet regularly.
