Keto Health Journey Guide
Keto Diet Plan for Beginners
The Ketogenic diet popularly known as the keto diet is often regarded as the smartest dieting method. Shedding those extra kilos while devouring your favorite foods, right from desserts to meats, is everybody's dream. Keto dieting has made this dream a reality.
You do not require expensive and gourmet food to be an ardent keto dieter. The humble everyday ingredients found in your pantry are good enough to keep you on track.
The whole idea of the keto diet is to put your body in an extreme state of ketosis. This necessitates the body to burn fats for calorie requirements. Low carb, high fat, and perfect protein content is the trilogy of a correct keto diet.
We have put together an integrated keto diet plan with the help of the topmost nutritionists. Let us take this opportunity to guide you through your keto health journey by familiarizing you with the commonest keto-friendly foods.
Eggs
Diet followers are often advised by amateurs to stay away from all white things. They believe white food like sugar, rice, and egg can potentially make them fat. Their claim regarding the consumption of eggs is extremely baseless. It has been medically proven that depriving your body of the innumerable benefit of eggs can have deleterious health effects.
Eggs are packed with 13 essential nutrients. They indeed have cholesterol, but it is the good cholesterol that cuts down the bad cholesterol automatically. They keep you away from heart diseases and prevent spiking of your blood sugar level. Eggs also keep you full for a longer time.
They are very essential in weight loss too. They can be used in numerous delicacies. They make a great breakfast option to provide your body with the fuel needed for the entire day in the form of proteins.
Poultry, seafood, and meat
Did you know that Vitamin B12 can be exclusively found in animal-based diets? This makes meat, poultry, and seafood an excellent source of vitamin B12. B12 deficiency can lead to anemia. Non-vegetarian dietary sources have the perfect harmony of proteins and fats making it crucial for a keto diet.
Meat helps you build strong muscles and provides other minerals like zinc, potassium, selenium, etc. We offer an exciting pescatarian diet plan for all our fish lovers out there.
Salmon, sardines, and mackerels are excellent sources of Omega-3 fatty acids. Shellfish like shrimps, crabs, squids, oysters, octopus, mussels, and clams also help your body to level up on zinc, copper, and B12.
Dark chocolate
Astonishingly, you can make chocolate an integral part of the ketogenic diet. But the chocolate has to be dark. It should contain at least 70% of cocoa solids. It can be well consumed in moderation when you are on a keto diet regimen.
Store-bought chocolate products have to be carefully read. Their labels must be screened for added sugars and carbohydrates per serving. Excess of any of these can take you away from ketosis. Dark chocolate contains flavonols.
People consuming dark chocolate five times per week have a lesser risk of coronary heart disease than non-chocolate eaters. Do try our absolute favorite chocolate dessert, the brownie muffin to get your mood elevated. Now, this can be your free pass for enjoying your guilty pleasure and dieting at the same time.
Berries
The vibrant, juicy, pulpy, and tangy berries are an indispensable foundation for any keto diet. Berries include blackberries, blueberries, raspberries, strawberries, etc. The typical color of every individual berry arises from a flavonoid called anthocyanins.
This flavonoid imparts a peculiar, fresh red, blue, black, and purple color to the berries. Berries also have some unbelievable antioxidant properties which reduce inflammation. However, one must be very careful while consuming blackberries because of their higher carbohydrate content. We have modulated it and incorporated berries into our weight-loss diet plan.
In this, the blueberry cheesecake is an absolute delight for your palate. Another way of consuming berries is by preparing berry popsicles at home. Simply mashing them and straining the mix in an ice cream mold does the trick. Be double-sure not to add any form of sweetener or sugar to it.
Alliums
Garlic, onions, and leeks are considered allium vegetables. The name allium is derived from a compound called allicin present in them. Their typical smell and taste enhance the satiety of any dish by many folds.
Also, the onion greens topping on any preparation, adds to visual pleasure. These ingredients have been used in kitchens for centuries. They have numerous health benefits like antioxidative and anti-inflammatory properties and protection from heart ailments and brain diseases.
We have included these flexible alliums, in our popular wellness plan, which blends beautifully with shrimp, chicken, and beef.
Nuts and seeds
Our keto diet plan includes an assortment of nuts and seeds like almonds, Brazil nuts, cashews, Macedonian nuts, pistachios, walnuts, chia seeds, flaxseeds, pumpkin, and sesame seeds. We have made sure to extract the goodness of these in our food.
Nuts and seeds are packed with good fats and fiber, which helps in rapid weight loss. This is why they are also known as tiny superfoods.
They contain lignans and phytosterols which play a major role in reducing the risk of cancer, heart diseases, and other inflammatory conditions.
Cruciferous vegetables
Vegetables like cabbage, cauliflower, broccoli, and Brussels sprouts are considered cruciferous vegetables. These are a storehouse of Vitamin A and K.
Digestion produces sulforaphane in our bodies. Sulforaphane helps in increasing cognitive function and flushes out all the toxins from the body.
Cauliflower can be used in mock mashed potatoes, while tasteless Kale can be converted into chips to chomp on as sides.
Olives and olive oil
Green and black olives have been extensively studied by researchers and are found to have pain-reducing properties. So, the next time you have a headache, you might want to consider having them instead of popping an Ibuprofen-loaded painkiller tablet.
The best cooking oil for baking and deep-frying at higher temperatures has to be extra virgin olive oil. Most of the cooking oils disintegrate by heat and release toxic chemicals. Olive oil has stable fat and does not break down.
Keto-dieters can safely consume 7-10 olives per day, depending on their size. The phenolic compound oleocanthal imparts all these desirable qualities to exotic olives. This is the prime reason why we have made sure to incorporate olives in our tasty keto diet plan.
Coconut oil
Cooking in coconut oil has its primary origin in Southeast Asia. The world has learned about its potential benefits and now adapting to this style of cooking. Delicacies like red or green curry, salads, and even desserts like ice creams and cakes have elevated tastes because of cooking in coconut oil.
It is filled with saturated fats and still isn't bad for your overall health. Studies have shown that people consuming two tablespoons of coconut oil over a while showed to have slimmer waistlines as it gets rid of belly fat effectively.
It also has medium-chain triglycerides, which are directly converted to ketones by the liver. Concentrated coconut oil has innumerable neurological benefits as it aids people suffering from Alzheimer's disease, Parkinson's disease, epilepsy, and other cognitive function disorders.
The Bottom Line
To sum it up, the Keto diet is not for everyone. It is a new-age dieting science that only can be followed by making smart choices. Simple choices will help you achieve weight loss at a faster rate.
One must consume food ingredients in the right proportion to be a keto diet follower. Also, a special citation for ingredients like shirataki noodles and avocados will complete the list of Keto foods.
Incorporate these easy tips and tricks in your daily cooking to see the ultimate transformation in your body. You will not only reap the benefits of nutrients, minerals, and other macros but also the added benefits of enhanced brain function and protection from heart disorders.
Try healthy meals through our food delivery platform - VMeals, including various cuisines, and in a biodegradable packing, and enjoy wholesome well-being.
Reach out to start your fitness journey with us!
