The Keto diet has become one of the most popular methods worldwide among people trying to lose weight. Despite its popularity, some people do not feel any positive changes after applying Keto for a long time. The reason may lie in the fact that you have chosen wrong foods and build an inappropriate menu. Here’s our guide to build a comprehensive keto food list:
1. Take a quick look at the list of food on the Keto diet
First of all, it is important to understand that to the key of this diet is to put our body in the Ketosis state which is when your body burns stored fat for energy instead of blood sugar. In other words, Keto diet is low in carbs, high in fat, and moderate in protein.
When following a keto diet, the food choices for Keto are mainly the following:
1.1. Organic meat
This type of meat is low in carbs but high in protein, so when used on the Keto diet, it should only be used in moderation. Fat will be added from vegetable oils or other foods.
1.2. Egg
Source: Simply Recipes / Sally Vargas
All egg dishes can be applied in the Keto diet, it helps you to diversify your daily dishes. Fried eggs, omelets, boiled eggs, etc. are all suitable options.
1.3. Fish and seafood
This is a suitable food source for the Keto menu, you should choose to prioritize fatty fish to provide more omega-3.
1.4. Vegetable
Low-carb vegetables recommended in the Keto diet include: tomatoes, greens, cauliflower, cucumbers, etc.
1.5. Cheese
Unprocessed cheeses are the best choice.
1.6. Natural fat
The calories provided in the Keto diet mainly come from fat, so you can choose good fats from: avocado oil, coconut oil, olive oil, etc.
1.7. Nuts
Nuts are preferred to be used for side meals to provide energy, avoiding the case of being too hungry to lead to fatigue. Nuts that people can use Keto eat such as: walnuts, almonds, chia seeds, flax seeds, …
Source: BCC Good food
In addition, Keto eaters should avoid the following food groups: Vegetables high in carbs, unhealthy fats, sugary foods, fruits, grains and starches, legumes, alcohol and nutrients stimulate,…
2. Tips to make the Keto diet more effective
Applying the Keto diet in general is not too complicated, but you need to learn carefully and prepare mentally to implement it seriously and persistently. Here are some kitchen tips I would like to give to those of you who are about to eat Keto.
2.1. Make a light breakfast
We still know that breakfast is the most important meal of the day, but with the Keto diet, you can make a light breakfast to start your day. A typical breakfast will be 2 buttered eggs with 2 slices of meat. If you’re not feeling too hungry, you can start with a light cup of coffee.
2.2. A variety of foods combined with good fats
You can make many simple meals with chicken, fish,… with salads, salads with avocado, cheese or olive oil.
In order for the meal to not be boring and the body is provided with more nutrients, please diversify the ingredients for these simple Salad meals, do not forget to use vegetable oils, good fats for the body to absorb and use
2 Low-carb bread can be used for Keto eaters
2.3. Use Low-Carb Bread
The Keto diet controls the amount of carbs in the body very strictly, so for many people who are used to a high-carb diet, it may be difficult.
Bread is normally not recommended in the keto diet, but low-carb bread made from almond flour can be used.
Applying a diverse and persistent Keto menu will surely make you highly effective with your health and weight goals.
