What you can eat on a Keto diet

The idea of embarking on a new diet may somehow be scary as it usually means restricting food choices. But that's not the case for the ketogenic diet, to give you ideas, here are five keto-friendly food you can eat and enjoy.

"You are overweight or have obesity. Your other [health] signs are good now but in 10 years time, they might not be.” Source: Science Photo Library RF/Getty Images

Ketogenic diet (or keto diet) is a low-carb, high-fat diet that offers many health benefits. Studies show that this diet can help you lose weight and improve your health.

However, before joining the bandwagon make sure to do your research and consult a doctor as this type of diet is actually used for medical treatment of patients with diabetes, cancer, epilepsy and Alzheimer's disease.

The process involves reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

If you are not really going through any medical condition but want to stay healthy, you can use this particular diet as a guide or model for your daily food choices.

Five keto-friendly food

1. Fish and seafood

Salmon, sardines and mackerel have high amounts of fat, packed with potassium, selenium, B vitamins and zero carbohydrates. Shrimp and some crabs have no carbohydrates.  Shellfish such as clams, oysters and squid have very few carbohydrates which you can eat twice a week for a healthy consumption of vitamins and minerals.

2. Chicken and red meat

Meat and poultry are staple food for the ketogenic diet. Red meat and chicken are also high in protein.

Source: getty images

3. Eggs and Cheese

Eggs are perfect keto-food because a large egg has less than 1 gram of carbs but nearly 6 grams of protein. They also help maintain a healthy blood sugar level. All kinds of cheese on the other hand are low in carbohydrates and high in saturated fat.

Cheese Flickr/Jules Morgan CC BY 2.0 Eggs Flickr/eatstayfarm CC BY 2.0 Source: Cheese Flickr/Jules Morgan CC BY 2.0 Eggs Flickr/eatstayfarm CC BY 2.0

4. Avocados and berries

Avocados are very healthy as they are packed with potassium and other essential vitamins and minerals. They are also said to help lower the bad LDL cholesterol including triglycerides and increase the good cholesterol. Berries are low in carbohydrates but high in fiber and loaded with antioxidants.

Flickr/knackeredhack/tusnelda CC BY 2.0 Source: Flickr/knackeredhack/tusnelda CC BY 2.0

5. Dark Chocolate

Who wants to skip sweets? Opt for some dark chocolate. It contains antioxidants and flavanols that fight free radicals and may help keep your arteries healthy and lower your blood pressure. Eat dark chocolate that contains at least 70 per cent or more cocoa solids.

Source: Flickr/John Loo CC BY 2.0

Foods such as low-carb vegetables, unsweetened coffee and tea, nuts that are high in fat, plain Greek yogurt, olive and coconut oil are also in the list of keto-friendly food.

If you are considering on trying the ketogenic diet it is best to consult your doctor first.

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