The Best Foods for Keto

The keto flu is a group of symptoms that affects a person when they first start the keto diet.

Symptoms of the keto flu are similar to the flu. They result from the body’s attempt to adapt to this new diet with minimal carbs.

When you reduce your carb intake, you force your body to switch to ketones for energy rather than glucose.

Ketones are formed from the breakdown of fats and serve as the main fuel source when you switch to a ketogenic diet.

Normally, fat serves as a secondary source of fuel and is used only in the absence of glucose.

The process by which fat is burnt for energy is called ketosis. Ketosis happens during specific conditions, such as fasting and starvation.

The drastic reduction in carb intake (which is the hallmark of the ketogenic diet) “shocks” the body and may trigger withdrawal-like symptoms, similar to what you may experience when you are weaning off caffeine or any other addictive substance.

Symptoms of the keto flu include:

· Sugar cravings

· Nausea

· Vomiting

· Irritability

· Diarrhea

· Headache

· Dizziness

· Poor concentration

· Muscle cramps

· Stomach pain

· Difficulty sleeping

· Muscle soreness

Now, let’s consider some healthy foods that you can include on your ketogenic diet plan.

1. Seafood

Shellfish and fish are great keto foods. Fish like salmon contains plenty of B vitamins, selenium, and potassium. Surprisingly, they’re carb-free.

It is important to note that the carbs in shellfish vary. You know there are different types of shellfish. For example, there are almost no carbs in most crabs and shrimp, but other kinds of shellfish contain it (4, 5).

Although these shellfish can be included on a keto diet, accounting for these carbs is necessary, especially when trying to maintain a narrow range.

Fatty fish like mackerel, sardines, and salmon are rich in omega-3 fats. Studies have shown that Omega-3 fats lower insulin levels and boost insulin sensitivity in overweight and obese people (6).

Fish intake also decreases the risk of ill health and improves cognitive health (6, 7).

According to the American Heart Association, humans should eat at least 1 to 2 seafood meals every week (8).

2. Low-carb vegetables

Low-carb vegetables are veggies that are low in carbs and calories. They are usually non-starchy but contain lots of other nutrients, like vitamin C.

Vegetables contain fiber. The human body does not digest fiber nor absorb them. It is therefore important that you consider the digestible carb count of these vegetables. The digestible carb count is the total carb content minus the fiber.

Vegetables contain antioxidants. These antioxidants protect the body from the damaging effect of free radicals. Free radicals are volatile molecules that can cause damage to your body cells (9, 10).

Also, studies have shown that cruciferous vegetables reduce the risk of heart disease and cancer (11, 12).

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Examples of vegetables that fit into a keto diet meal plan include:

· Broccoli

· Asparagus

· Avocado

· Cabbage

· Eggplant

· Cucumber

· Cauliflower

· Zucchini

· Lettuce

· Kale

· Tomatoes

· Spinach

· Green pepper

· Olives

3. Avocados

Avocados are a healthy source of the nutrient. For example, 100 grams of avocado (approximately 3.5 ounces) contain no less than 9g of carbs.

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However, of the 9g of carbs, about 7 are fiber, so the net carb count for avocado is just 2 grams.

Avocados are rich in vitamins and minerals. They contain a lot of potassium. Potassium is an essential mineral that many people are deficient in. It is important to note that a higher potassium intake makes it easier to transition to a ketogenic diet (13).

What’s more, avocados also improve triglyceride and cholesterol levels. A particular study found that people who ate one avocado per day experienced improvements in their cardiometabolic risk factors, including decreased LDL cholesterol levels (