The Keto diet was initially developed to reduce the severity of epileptic seizures, especially in children but has recently become popular with people trying to lose weight. This diet is a high fat, low carb diet that has many health benefits. Many studies have shown that this diet helps lose weight, improves health, and is even beneficial against Alzheimer’s, epilepsy, cancer, and diabetes.
The Keto diet involves reducing carbohydrates intake drastically and replacing it with fat. The body is put into a metabolic state called ketosis due to the reduction of carbs. When this state is achieved, the body becomes efficient at burning fat for energy. In the liver, fat is turned into ketones, which supply energy for the brain. This diet can cause significant reductions in insulin and blood sugar levels.
Keto diet pantry essentials –
Salomon – Fish are low in carbs and rich in vitamins and minerals. This fish is very high in Omega3 fatty acid and supports heart health, improves brain functions, and reduces inflammation.
Cottage Cheese – Most of the cheese can be eaten in the keto diet. This cheese is high in nutrients, including calcium, protein, vitamin B. Higher intake of calcium and protein has been associated with the development of bones and muscles and weight loss.
Sardines – It is low in carbs and high in Omega3 fatty acids. Canned Sardines are healthy, easy to find, and not much expensive. They are rich in many minerals and vitamins, including vitamin B12, vitamin D, and iodine. Omega3 fatty acids support heart and eye health.
Olive – It is high in oleic acid and antioxidants and low in carb. Both are rich in phenols (antioxidants) which protect the heart by improving artery function and reducing inflammation.
Greek yogurt – is rich in protein and healthy and contains carbs, but if taken in moderation can be a part of this diet. The protein is beneficial for hair, skin, muscles, teeth, bones, and immune support. It has many probiotics, which a beneficial bacteria for digestive and immune system support.
Berries – It is low in carbs and rich in fiber, and loaded in antioxidants. Berries are rich in vitamin C and K, and eating them can reduce diabetes and heart disease and slow age-related cognitive decline.
Dark Chocolate – If one follows the keto diet, one has to reduce carbs and sugar intake. Dark chocolate is low in crab and rich in antioxidants, and keto-friendly in smaller doses.
Cream – It is a good fat that can be included in the keto diet. The cream contains hardly any carbs and is a good source of conjugated linoleic acid (fatty acid) that helps in fat loss. There are lots of nutrients in heavy cream and contain fat-soluble vitamins.
Lobster and Crab – Both are keto-friendly. Lobster is rich in minerals and crab are rich in vitamin B12 and Omega3. It improves heart health and prevents anemia. Researches have shown people who eat seafood once a week have lower risks of dementia.
Cabbage – It is keto-friendly has many nutrients. A 3rd of vitamin C needed daily is found in half a cup of cabbage. It has fiber, potassium, folate, magnesium, vitamin A and K, and antioxidants. Cabbage prevents heart disease and fiber aids digestion.
Broccoli – It is keto-friendly has many nutrients which reduce heart diseases. It is a good source of protein, fiber, magnesium, selenium, calcium, potassium, vitamin A, B, C, K, E, and folic acid. Broccoli contains a particular compound that helps in eye health, reduces the risk of certain cancers.
Asparagus – It is keto-friendly and low in carbs. It is rich in protein, folate, vitamin A, C, and K. Asparagus contains a lot of fiber that helps digestion, prevents diabetics, and heart disease, high blood pressure.
Chicken – Chicken breast is the healthiest part. It is an excellent source of amino acids and protein, which helps in muscles tissue development. A high protein diet can keep the stomach full for an extended period and help in weight management.
Tea – Unsweeten tea is carb-free. It provides a metabolism-increasing dose of caffeine, mood-bosting. For keto, kick add heavy cream to tea.
Shrimp – It is keto-friendly and made up of protein and water. Shrimp is low in carbs and has many minerals, including iron, zinc, copper, potassium, and calcium. The antioxidants found in shrimp prevents skin damage and are suitable for health.
Sunflower Seeds – They are low in carbs and high in fat, vitamin E, B6, and minerals like folate, copper, zinc, niacin. It helps in lower sugar, cholesterol, blood pressure.
Avocado – Most fruits are high in carbs, so they are not recommended in this diet, but Avocado is one of the best fruits to have as it is high in healthy fats. It also contains 20 different minerals and vitamins, including plenty of fiber and potassium. They have heart-healthy oleic acid and are very helpful in reducing cholesterol.
Eggs – It is ideal for the keto diet and one of the healthiest food. They are low in carbs and high in protein. The egg should be cooked as a whole because most of the nutrients are found in the yolk. The yolk of the eggs is rich in essential fatty acids and cholesterol. Eggs are good for weight loss because the high protein content keeps the stomach full for a long time.
Coconut Oil – A type of fat called medium-chain triglycerides that are taken up directly by the liver and converted into ketones or used as a quick energy source.
Cauliflower – It is low in carbs, reduces the risk of heart disease, has a high level of vitamin C and K, is high in inflammatory properties, and helps the body detox naturally.
Green Capsicum – It is low in carbs and rich in iron and vitamin C. They are also a good source of vitamin B6, K, E, A potassium, folates.
Walnuts – are high in fat and low in carbs, and rich in antioxidants, Omega3 fatty acid. Walnuts promote gut health, reduce inflammation, lower blood pressure, manage diabetics, and prevent cancers.
Butter – It is considered keto-friendly fat. In some studies, it has been shown that if high dairy fat is consumed sensibly, it can reduce stroke and heart attacks. It is high in calcium, vitamin A, D, E and, slows age-related vision loss, and reduces the risks of some cancers.
Bacon – It is keto-friendly along with other processed meats. It is high in saturated fat and cholesterol, which may increase the long-term risk of heart disease but is nutritious also, rich in vitamin B and protein, and is a decent source of potassium, zinc, magnesium, and iron.
Shellfish – Most of the shellfish are keto-friendly and low in carbs. They are a good source of protein and have all the essential amino acids needed for muscle health and cell functions.
Tomatoes – It is keto-friend and rich in potassium, vitamins C and K. Tomatoes contain lycopene which prevents cellular damage, some cancers, and support immune health.
Mushrooms – It is keto-friendly has many nutrients. They are low in carbs and rich in minerals, proteins, and fiber. Eating mushrooms can improve immune systems and help in reducing weight.
Spinach – It is keto-friendly and rich in iron which helps to increase energy level. Spinach has many minerals and vitamins which help in maintaining healthy bones. It is rich in nitrates which helps in heart health, polyphenols which prevent some cancers.
Lemons – It is high in soluble fiber and vitamin C. Lemons help reduce risks of cancer, digestive issues, kidney stones, anemia, heart disease. It is also rich in antioxidants.
Eggplant – It is a good source of proteins, fiber, and antioxidants.