What to eat on a ketogenic diet (keto)?

Are you planning to change your nutrition style and wonder what to eat on a keto diet? This is a popular model that is gaining more and more supporters. Properly implemented, it brings a number of benefits. However, before you start using it, be sure to see our article to find out what you can eat on the keto diet.

Ketogenic diet rules

The ketogenic diet, also known as the KETO diet, is a nutrition model based on high fat intake and minimal supply of carbohydrates to the body. Unlike traditional guidelines for healthy eating, which recommend that carbohydrates are the main source of energy, in the KETO diet, the daily amount of carbohydrates is limited to 20-50 grams, and fats are the main source of energy. This leads to a decrease in blood glucose and reducing insulin secretion. The main goal is to move the body to a state called ketosis, when the body, due to lack of glucose, begins to use ketones as the main source of energy. Ketones are produced in the liver of fat, hence the need to eat fat -rich foods. Ketosis can be the result of intensive physical exertion, dietary changes, the use of posts or during some diseases, such as diabetes.

Advantages of the keto diet

By focusing on fats instead of carbohydrates, a ketogenic diet can bring many benefits. It certainly should be mentioned:

• weight loss - The ketogenic diet helps to burn fat, which translates into rapid weight loss.
• Improving the ability to concentrate - ketones are highly effective fuel for the brain, which can improve the ability to concentrate.
• blood sugar level control - Carbohydrate low diet can help control blood sugar levels, which is beneficial for people with diabetes.
• reduction of cholesterol - The Keto diet can help improve the lipid profile, which leads to improving heart health.

Knowing the basics and advantages, we can go to explain what to eat on a ketogenic diet to fully use the positives of this nutrition model.

Ketogenic diet - what to eat?

The assumption of a ketogenic diet is to reduce carbohydrate consumption, replacing it with fats and proteins. When deciding to switch to such a style of nutrition, you should carefully read the guidelines regarding what you can eat on keto.

Fats and oils on a ketogenic diet

The Keto diet focuses on fats, which should constitute about 70-75% of daily calorie consumption. Almost all types are acceptable, but it's best to choose healthy fats such as olive oil, butter, coconut oil, animal fats, as well as avocado fats and nuts. It is also worth remembering about the oil we wrote about Article - About MCT oil.

Proteins in the Keto diet

Proteins should constitute about 20-25% of calories. Good protein sources are: meat, poultry, fish and eggs. It is recommended to consume dairy products with high fat content, such as cheese and full -fat yogurt. In the case of people who do not eat animal products, increased protein content is also found in legume seeds (in boba, beans), tofu or humus.

Vegetables on the keto diet

On the ketogenic diet, the choice of appropriate vegetables is particularly important to keep the body in a state of ketosis and at the same time ensure healthy nutrients. Green deciduous vegetables such as spinach, kale or lettuce, are perfect because of the low content of carbohydrates and because they are universal - you can use them in many sweet and salty dishes. Broccoli, cauliflower or Brussels sprouts, which have a high fiber content, and low carbohydrates are also great. It is also worth remembering cucumbers, tomatoes and peppers, which will work great in salads. Zucchini is also a great substitute for pasta - you can cut it into thin strips and serve it cooked, e.g. with Bolognese sauce. However, there are also vegetables that should be avoided on a ketogenic diet: potatoes, beets, carrots, peas and corn because they are high in carbohydrates.

Fruits - are they allowed on the ketogenic diet?

When choosing fruit on a ketogenic diet, it is worth paying special attention to those with a very low carbohydrate content (of course, if we are talking about low carbohydrate content among fruits). Choose berries such as raspberries, blackberries, strawberries and blueberries because they are relatively low in carbohydrates but high in fiber and antioxidants. Remember about avocado, which, although it is a fruit, is characterized by a very low carbohydrate content and a high content of healthy fats, which makes it an ideal addition to the keto diet.

Drinks on the keto diet - what to drink?

On a ketogenic diet, in addition to food, of course, it is worth remembering about drinks. The most important liquid is always water, to which you can add lemon or mint. For coffee lovers, black coffee without sugar with cream or MCT oil is a good solution that also provides healthy fats. Tea in any form - green, black or herbal - will also be great, but you cannot add sugar to it.

Snacks on the ketogenic diet

You can choose low-carb snacks:

• nuts,
• seeds,
• cheeses,
• high-fat yogurts,
• dark chocolate (85-90% cocoa).

The key to success on the keto diet lies in choosing the right foods to eat that are high in fat, contain moderate amounts of protein, and low in carbohydrates. It is worth checking the content of individual ingredients before consumption. It will also help to plan meals for the next day to eliminate eating unbalanced dishes or dishes that are inconsistent with the assumptions of the keto diet.

Keto suggestions from SUPERSONIC Food

We don't always have time to think about what to eat for the ketogenic diet to be effective. Checking ingredients, balancing meals and counting calories and percentages may prove demotivating and lead to abandoning this style of eating. It is worth taking advantage of the available possibilities offered by functional food available at SUPERSONIC Food so that you no longer have to wonder what the keto diet is and what to eat. The first proposition on the keto diet is our KETO MEAL - a high-protein, low-carbohydrate meal in delicious flavors. It contains as much as 34 g of protein per serving, comes in the following flavors: chocolate, vanilla-cream ice cream and forest fruit with lime, and there is no added sugar! Additionally, the composition includes MCT oil, desirable on the keto diet. Chocolate-nut cream with a velvety consistency, without added sugar, is also a delicious snack. It can be an element of keto desserts or as a sweet addition, e.g. to nuts. The cream also contains added protein and MCT oil, which makes it welcome in the menu on a ketogenic diet. This is a legal chocolate sweet! Switching to a ketogenic diet takes a certain amount of discipline and planning, but with the right resources and products like those offered by SUPERSONIC Food, you will achieve your goal. Following this eating style doesn't have to be complicated if you know what the keto diet is and what you can eat. By following the principles of this model and choosing the right products, you will keep your body in a state of ketosis, reaping the health benefits of this eating style. Remember, however, that a healthy diet is one that is balanced and tailored to individual needs.