A keto diet is a high-fat, low-carb eating plan that puts your body into a metabolic state known as ketosis. It’s designed to promote weight loss and prevent diseases, including heart disease, cancer and diabetes.
Eating a keto diet requires you to limit carbs and replace them with protein, fat and low-carb vegetables. You also have to avoid added sugars and dairy products.
The keto diet is a great way to lose weight and stay healthy, but it does come with some drawbacks. It can lead to dehydration, constipation and fatigue, according to nutrition expert Nirmala Majumdar.
It’s important to get enough vitamins and minerals from your food, so you can avoid these problems. Aim for foods with a variety of nutrients, such as iron, calcium, potassium and vitamins A, C and E.
Ideally, you should include plenty of non-starchy vegetables in your meals, especially those with a high water content. These include lettuce, spinach, cauliflower, cabbage and cucumber, plus radishes, avocado and broccoli.
These vegetables are also an excellent source of fiber, which helps keep you feeling full for longer. They’re also rich in antioxidants and vitamin K, which can reduce your risk of a stroke.
But remember that you should limit the amount of starchy vegetables such as corn, potatoes, sweet potatoes and beets on your keto diet, since they’re higher in carbohydrates than fiber.
For a healthier alternative, try fat-rich nuts, seeds and oils, such as olive oil or coconut oil. They’re packed with essential fatty acids, including omega-3, and are low in carbohydrates.
Eggs are another good source of lean protein and fat that’s suitable for the keto diet. Choose one or two eggs per day, depending on your calorie needs.
They are also a good source of B vitamins, potassium and selenium. They’re also rich in vitamin D, which is a key nutrient for bone health.
Nuts, seeds and oils are also a good source of healthy omega-3 fatty acids. They contain anti-inflammatory properties that may help fight chronic inflammation.
Cheese is a versatile keto-friendly food that is high in calcium and protein. Just one ounce of cheddar cheese provides 1 gram of carbohydrates and 6 grams of protein.
If you’re not a fan of dairy, you can substitute it with almond milk or coconut milk. These are lower in carbs and contain no lactose, the sugar found in milk.
Fruit is a popular keto-friendly snack, but it’s best to limit your intake of berries and other fruit that has too many carbohydrates. Keeping your serving sizes small can make a huge difference, especially on the keto diet.
In addition to being high in carbohydrates, most fruits also have too much sugar to be part of a healthy diet. To minimize your sugar intake on a keto diet, stick to natural fruit juice and plain yogurt with no added sugars.
It’s also important to note that some processed foods like cookies, candy and potato chips can be too high in carbohydrates for the keto diet. This can cause dehydration and even knock you out of ketosis.