Vanessa Hudgens says a ketogenic diet helped her lose weight she gained for a movie role and Halle Berry was keto before it was mainstream. Unlike so many celebrity diets though, keto is backed by dietitians for its healthy fat-burning power. If you’re ready to try this low-carb, high-fat diet, you don’t need fancy ingredients or a celebrity salary. Just stock up on these nutritious items.
Image via Flickr by Masahiro Ihara
Vegetables are an essential part of any reputable diet, and the keto diet is no exception. However, in the keto world, all veggies aren’t created equal. Avoid sweet starchy vegetables like potatoes, beets, peas, and corn, as these are high in carbohydrates. Dark leafy greens, like kale and spinach, are much lower in carbs. Veggies in the cruciferous family, including cauliflower, broccoli, zucchini, and cucumbers, are also excellent choices.
Vegetables like these are important for us as they are rich in fiber, which aids digestion, and antioxidants, which protects our bodies from damaging free radicals.
Since low-carb veggies are so healthy, you can eat as many as you like. Get creative with them to avoid getting into a food rut. Cauliflower pizza bases and rice are very popular and spiralized zucchini makes an excellent pasta substitute.
Fatty fish are great proteins for keto dieters because they’re rich in healthy omega-3 fats yet ultra-low in carbs. Omega-3 fats have been linked to reduced insulin levels, a lower disease risk, and improved mental health. In addition, they also have plenty of B vitamins, potassium, and immune-boosting selenium.
LifeSum suggests tuna, salmon, and mackerel are all great fatty fish options for keto dieters. Choose wild varieties wherever possible, as they are more nutritionally dense and sustainable. Aim for at least two meals of fatty fishes like these each week.
Nuts and Seeds
Nuts and seeds are great keto options for snacking and adding crunch to your recipes. Nuts were criticized for their high fat levels in the past, but today we know they help lower the risk of heart disease, depression, some cancers, and other chronic conditions. Nuts and seeds will also fill you up, making you less likely to binge on things you shouldn’t. Brazil nuts, pecans, chia seeds, and flax seeds are some of the best nut and seed options with one gram or less net carbs per ounce, according to Healthline.
Cheese is a no-no in many diets, but its high fat count and low carb levels make it a great indulgence for keto fans. While this tasty dairy product hasn’t always popular with nutritionists, Healthline reports recent studies suggesting cheese could ward off heart disease and help you lose weight. Eating cheese can also reduce muscle and strength loss as you age, so you should make sure cheese of all kinds are part of your keto diet.
Diets popular with celebrities come and go, but with nutritionist backing the keto diet, it’s no fad. Ensure you’re eating a wide variety of keto-friendly foods and prepare to reap the health benefits.