The keto diet is based around high-fat low-carb products. In that way, it puts your body into ketosis. In this condition, your body burns fat, instead of carbs, to work. This is because there’s a small number of carbs in the body, which isn’t enough to work properly. That’s why it turns to the second energy source, the stored fat.
Once your body starts using fat as fuel, your body starts changing. Namely, you start losing weight, your blood sugar levels decrease, the cholesterol levels stabilize, your inflammation is reduced, and so on. But in order to experience these incredible health benefits, you need to know which foods you need to eat, such as vegetables, dairy, keto shake, etc. Here are the best high-fat products you can eat on the keto diet.
Although most people consider it a vegetable, the avocado is actually a fruit. And, it’s one of the healthiest, high-fat low-carb fruits. It’s rich in monounsaturated fatty acids which are healthy for your heart. It’s also nutrient-dense, with 9g of total carbs, 7g of which are fibre and 2g are net carbs, 2g of proteins, and 15g of fat. Moreover, it contains antioxidants and 20 vitamins and minerals.
There are several healthy oils you can use while on the keto diet. The first one is olive oil. With 13.5g of fat, 2g of which are saturated and anti-inflammatory properties it is the healthiest oil of all. Due to being high in fat, it fills you up and keeps your cholesterol levels low.
Apart from the olive oil, the avocado oil is also very healthy, with 14g of fat and no carbs per 1 tbsp. Along with the sesame, walnut, and grape seed oils, they are rich in monounsaturated and polyunsaturated fats and low in saturated fats. They also contain fatty acids which are rich in antioxidants, thus being beneficial to your health.
Nuts are definitely among the healthiest keto-friendly products. Being high in unsaturated fats, they offer lots of health benefits. Macadamia nuts are the perfect keto product with 25g of fat, of which 3.5g are saturated fat, 4 grams of carbs, 3 grams of dietary fibre, and 2g of protein.
When we speak of nuts, we cannot forget to mention seeds. Seeds, just like nuts, are very healthy because they are high in monounsaturated and polyunsaturated fatty acids (75% of the total fat). They are also rich in nutrients, including proteins, vitamins, minerals, such as zinc and magnesium, and fibre.
Flaxseed And Chia Seeds
Here are two other seeds which are extremely healthy. This is because they are rich in omega-3 fatty acids, which helps improve the omega-3 and omega-6 ratio, thus optimizing your health. As mentioned in an article in the journal Open Heart, consuming more omega-3 than omega-6 fatty acids may lower the risk of insulin resistance and obesity. Namely, chia seeds having 2g of net carbs, 5g of proteins, 9g of fat, and 10g of fibre. The flaxseed, on the other, has 0 net carbs, 1g of proteins, 3g of fat, and 2g of fibre.
Seafood (Các loại hải sản) is among the best keto-friendly products due to being rich in omega-3 and omega-6 fatty acids. However, not all seafood is the same. In fact, tuna and salmon are the best seafood choice for your keto diet. This is because they are rich in high-quality proteins and omega-3 fatty acids, which help reduce inflammation and the risk of many chronic diseases.
Eggs are one of the most nutrient-dense high-fat low-carb products. Namely, one egg has 5g of fat, 1.5g of which are saturated, and 6g of the highest quality proteins. They are also rich in vitamins, especially vitamin D, and antioxidants which are good for your eye health. Plus, they contain choline, which is crucial for a healthy brain.
Apart from these products, there are many others you can eat on the keto diet. For instance, you can eat grass-fed steak, Greek yoghurt, coconut oil, nut butter, and cheese. But since not all keto-approved products are equally healthy, you need to be aware of their nutritional value.