The ketogenic diet is a high-fat, low-carbon program that is becoming more popular. It is effective for weight loss and managing the symptoms of diabetes and epilepsy.
The goal of the ketogenic diet is to limit the carb intake to around 20 to 50 grams per day. This will put the body in the state of ketosis, where it burns stored fats instead of carbohydrates for energy.
The ketogenic diet does not require the dieter to starve or go hungry, a dream come true for people with various fitness goals. Still, grocery shopping can get tricky. To help you out, here is a list of keto supplies you must have while on the diet.
Seafood
Fish are essential to a ketogenic diet, especially salmon. It is rich in potassium, selenium, and vitamin B but is virtually free from carbohydrates. Shellfish like shrimps and crabs are equally indispensable as they also contain no carbs.
Other types of shellfish such as clams, mussels, oysters, squids, and octopi can also be included in your keto supplies, but consumption must be closely monitored as they contain three to four grams of carbohydrates for every 100 grams of the seafood.
Cheese
Shopping for cheese can be daunting for some people as there are hundreds of types available. Fortunately, most of them are high in fats but low carbohydrates, which is perfect for the ketogenic diet. For instance, 28 grams of cheddar cheese contain only one gram of carbohydrates while providing 6.5 grams of protein and a significant amount of calcium.
While cheese is high in saturated fat, studies have proven that it does not worsen heart diseases. In fact, some studies show that eating cheese can help protect the heart. It contains conjugated linoleic acid, which boosts fat loss.
Keto-Friendly Condiments and Sauces
Going on a ketogenic diet does not mean you have to endure bland, tasteless foods. By carefully choosing keto-friendly condiments and sauces, you won’t have to miss out on a delicious meal.
Condiments and dressings are among the most difficult items to shop for when on a ketogenic diet. Still, there are ways to get the job done. There are online brands that sell keto supplies exclusively, and condiments are among the food items on their product catalogs. Aside from being low on carbohydrates, they are also low on sugar.
Healthy Oils
The ketogenic diet puts a lot of focus on consuming fats, especially healthy ones. And a good source of healthy fats is keto-friendly oils. These are oils from fruits, coconut oil, nuts, and other similar sources. To boost your fat intake, you can cook food with these oils and also put some after cooking. Aside from increasing your fat intake, oils can give your food a distinctive taste.
Keto Chocolates
One of the biggest benefits of the ketogenic diet is that you can still indulge from time to time without breaking the regimen. Aside from being able to eat fats, you can also eat keto-friendly chocolates. These are dark chocolates with at least 70% cocoa and no sugar.
Ketogenic diet is certainly beneficial. Besides supporting weight loss to the greatest extent, it improves acne, alleviates the risk of cancers, and improves the symptoms of PCOS. That being said, you must be careful. Some people admitted going overboard with keto diet and suffering from a series of adverse reactions.
