3 Foods Allowed on the Keto Diet

The ketogenic diet is a low carbohydrate, high fat, and moderate protein diet. A lot of people have started to take notice of this diet because of the claimed health benefits. There are more than a few studies that have shown that following a ketogenic diet can help people who are overweight or who want to lose weight.(1) 

The ketogenic diet is a highly effective method for managing blood sugar levels, improving cholesterol and blood pressure.

With the ketogenic diet, there is a lower risk of heart disease as well. This is because it is believed that the diet can improve the triglyceride levels and HDL cholesterol levels. There will also be a dramatic change in blood sugar level and insulin level.

Those who suffer from diabetes or high blood sugar would be interested in following the ketogenic diet as it will be able to control their blood sugar better. People who have epilepsy would also benefit from the ketogenic diet as there have been studies that show that the diet lowers the frequency of seizures. Cholesterol and blood pressure are said to improve as well, which is a good sign for the diabetics and the epileptics.(2)

2. Section one: Meat and Poultry

Within a ketogenic regimen, meats and poultry are staple components. They boast zero carbohydrates and are repositories of high-quality protein, essential for maintaining musculature on a stringent low-carb diet. Vitamins B and vital minerals are abundant in unprocessed meats and fresh poultry.(3) (4) (5)

Processed selections like sausages، and chicken nuggets should be scrutinized for their carb content, as they often incorporate ingredients such as sugars in seasoning blends or flour-based thickeners that dilute their purity. Differentiating between meats advisable for consumption and those to be limited is crucial. Below you will find a concise guide outlining which meats to freely enjoy and which to consume sparingly.

Poultry, whether it retains its bone or skin or not, is another correct choice

offering a vital source of nutrients with a harmonious mix of fat and protein. The Keto guidelines endorse the intake of all bird varieties. Among them are chicken, turkey, quail, Cornish game hens, pheasant, duck, and more. These are amenable to a myriad of culinary preparations and seamlessly integrate into a diverse array of meal plans. This diversity ensures that your diet remains vibrant and eclectic. An addendum for those partial to chicken liver, it falls under the organ meats category, which we will expound upon subsequently.

3. Section two: Seafood

Aficionados of marine fare will be delighted to learn that the Keto regimen permits an array of fish and crustaceans. The preparation method is the sole potential hindrance to seafood indulgence, as mixed marinades can sometimes harbor sugar. With this caveat in mind, let us turn our attention to the permissible delicacies. Selections of fish are universally appropriate, with a preference for the oilier varieties due to their higher fat composition.

providing a guilt-free source of nourishment.

These encompass salmon, tuna, sardines, trout, mackerel, and herring, all replete with Omega 3, instrumental in cholesterol reduction and providing salubrious fats – indeed, a source of nourishment free of any pangs of conscience. Progressing through the seafood spectrum, shellfish of every kind are embraced by the Keto domain. Shrimp, crab, lobster, mussels, clams, oysters, squid, and octopus stand out not only for their richness in B vitamins, potassium, and selenium but as an epitome of nutritional wisdom.

4. Section three: Low-Carb Vegetables

Non-starchy veggies are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs. Therefore, look at the digestible (or net) carb content, and fiber content of a vegetable, then subtract the fiber to get the net carb. A general rule is to eat vegetables that are growing above ground, and then the limit is up to 50g net carbs per day. This is for weight loss, and higher levels can be for athletic performance. Long-term nutritional ketosis is different in terms of carb tolerance.

Eat slowly, and stop your portion when you feel full.

This is another reason many people experience weight loss on keto – you don’t need to count calories! Low carb veggies make great substitutes for starchy foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini etc. Spinach has a high intake of potassium, and some are leafy greens like kale or just lettuce (no carrots, corn or peas).
An important consideration for the ketogenic dieter is fiber consumption. Because fiber can be subtracted from total carb content, it’s helpful to select vegetables that are high in fiber.

Fewer than 50 grams of net carbs is often the recommendation.

A 2011 study on the effects of eating a Mediterranean ketogenic diet with some low carb vegetables. It’s important to remember the reason why you entered ketosis in the first place – to get your body to burn fat as its primary fuel, rather than glucose. This will lead to an energy source of ketones that have many benefits. This “fat adaptation” prevents food cravings and constant hunger. It’s what stops you from going back to your old eating habits and breaking the diet. Easier access to your fat stores will lead to weight loss.

This is a frequently asked question – what’s the difference between low carb veggies and high carb veggies? The difference in nutrition is incomparable, and general health effects of high carb are carbs diseases, diabetes, high blood pressure etc. High carb veggies will prevent you from going into ketosis and finding the benefits.

5. Conclusion

Typically, carbohydrates serve as our body’s primary energy source when we have an adequate supply. The ingestion of carb-rich foods leads to the production of glucose and insulin within our system. Glucose, being the most easily metabolized form of energy for our bodies, takes precedence as the energy source of choice. Insulin’s role is to circulate glucose through the bloodstream to various parts. The high-fat, low-carb configuration of the ketogenic diet triggers the body to switch to fat as its alternative energy reservoir, hence its reputation as an efficacious weight reduction strategy.

Healthcare professionals endorse the Keto diet for its proficiency in weight loss, with numerous adherents reporting considerable contentment with their outcomes. It appeals especially to those who relish food yet aspire to shed pounds, offering meals and beverages that are low or moderately low in carbohydrates, outstripping other diets with its potent efficacy and tangible results.

References:

Mohammadifard, N., Haghighatdoost, F., Rahimlou, M., Rodrigues, A. P. S., Gaskarei, M. K., Okhovat, P., … & Sarrafzadegan, N. (2022). The effect of ketogenic diet on shared risk factors of cardiovascular disease and cancer. Nutrients, 14(17), 3499. (6)

Dyńka, D., Kowalcze, K., Charuta, A., & Paziewska, A. (2023). The ketogenic diet and cardiovascular diseases. Nutrients. (7)

Nasser, S., Vialichka, V., Biesiekierska, M., Balcerczyk, A., & Pirola, L. (2020). Effects of ketogenic diet and ketone bodies on the cardiovascular system: Concentration matters. World Journal of Diabetes, 11(12), 584. (8)

Tzenios, N., Lewis, E. D., Crowley, D. C., Chahine, M., & Evans, M. (2022). Examining the efficacy of a very-low-carbohydrate ketogenic diet on cardiovascular health in adults with mildly elevated low-density lipoprotein cholesterol in an open-label pilot study. Metabolic syndrome and related disorders, 20(2), 94-103. (9)

Luong, T. V., Abild, C. B., Bangshaab, M., Gormsen, L. C., & Søndergaard, E. (2022). Ketogenic diet and cardiac substrate metabolism. Nutrients, 14(7), 1322. (10)

Noain, J. S., Minupuri, A., Kulkarni, A., & Zheng, S. (2020). Significant impact of the ketogenic diet on low-density lipoprotein cholesterol levels. Cureus. (11)