If you are someone who wants to lose weight, keto diets can help. Also referred to as the exotic diet, the keto diet is actually a high-protein, high-fat diet that in traditional medicine is mostly used to treat children with epilepsy. The keto diet forces your body to use fat instead of glucose for energy. For people with epilepsy or other seizure disorders, this is beneficial as glucose is one of the seizures medications. You can take part in this diet by eating and exercising regularly.
While on a keto diet, your body usually burns off ketones rather than glucose. Therefore, ketones are known as the “good fats” while glucose is the “bad fats” in our body. This diet has also been shown to be effective in combating heart disease, high blood pressure, type II diabetes, obesity and osteoporosis. Keto diets can be made up of healthy fats, protein, veggies and other low carb foods. Nuts, eggs and other dairy products are great sources of healthy fats. In fact, studies have shown that ketones found in dairy products can reduce cholesterol and increase good cholesterol.
The health benefits of the keto or low-carb diet to include weight loss. Although weight loss is not the main reason to eat on a ketogenic diet, it does contribute to your overall health. You will shed some unwanted weight because ketones are converted into glucose by your liver. This way, you are effectively reducing how much fat your body stores. Aside from weight loss, ketosis can also improve your overall mental and physical health. Many people report that they feel more energetic and alert, and they have fewer signs of exhaustion.
Consuming adequate amounts of carbs may help keep your brain healthy and alert, even after a long day at work or school. High-fiber foods such as oats, barley and corn may help keep your digestive system moving along at a normal rate. In fact, your digestive system may even experience “gliding” at this state. Because ketosis is helpful in keeping your energy level constant, eating high-fiber carbs may help keep your mood on an even keel.
Some high-fiber carbs are relatively unhealthy, like refined pasta, potatoes, white bread and processed cheese. These types of carbs cause your blood sugar to rise after each meal, which can eventually lead to insulin resistance and other health issues. However, one type of carb that is relatively healthy when consumed in moderation is avocado. Avocados are rich in mono unsaturated fats, which provide health benefits similar to those found in olive oil. Avocado can be mixed with your diet with food such as fresh vegetables, yogurt and cheese.
One of the best ways to consume avocado and other high fiber carbs is to mash it up. A quick net carb is to mix cauliflower, avocados and olives in a blender. You can add some additional ingredients to make it taste better, such as cheese. The resulting “ceccarana” or “savory” avocado dip is delicious, as long as you stay away from the olives. Mashing up cauliflower and avocados is fast, easy, and won’t increase your insulin levels at all.
If you’re looking for a great source of protein, another great keto snack idea is to mix some cottage cheese and some low fat Greek yogurt. When using cottage cheese, ensure that you only use low fat. This will keep your body from using other sources of protein, which can lead to hunger pangs. Alternatively, if you’re trying to avoid snacks because of weight loss, then mix cottage cheese with some plain Greek yogurt for a complete source of protein and some extra calories!
The final keto foods on this list are olive oil and butter. Both of these healthy fats are great for you and will not increase your cholesterol at all. Just remember to keep your consumption low, and keep the amount of butter you’re consuming at a minimum. Grass-fed olive oil is another great alternative to regular olive oil. It’s healthier, and a great addition to a healthy diet.