#HealthBytes: Top 5 Keto diet food items for vegetarians
What's the story
You have probably already heard of the Ketogenic diet, one of the hottest diet buzzwords.
The Keto diet encourages increased consumption of healthy fats, and lower intake of protein and carbohydrates, to promote healthy weight loss.
Although the Keto diet recommends a lot of meats, it still has plenty to offer to vegetarians.
Here are top five Keto diet food items for vegetarians.
The Mechanism
How does the Keto diet work?
The Keto diet is a low-carb, high-fat diet, that aims at drastically reducing carbohydrates intake, and replacing it with fat consumption.
Such reduction in carbs leads your body to a metabolic state, known as ketosis.
This further helps your body to quite efficiently burn fat for energy.
Additionally, it converts fat into ketones in the liver, thus contributing to energy supply to the brain.
#1
Nuts and Seeds
Rich in healthy, mono-unsaturated fats, and low on carbohydrates, crunchy and delicious nuts and seeds are a great pick for vegetarians who wish to follow a Keto diet.
Some of the best available options are Walnuts, Brazil nuts, pine nuts, peanuts, almonds, sesame seeds, chia seeds, among others.
Furthermore, they can also help reduce bad cholesterol (LDL) levels in the body.
#2,3
Dairy and Leafy green veggies
Dairy: Go for good-quality dairy products (free from extra calories/flavors) in your vegetarian keto diet plan for a health boost. Some of the best picks are butter, cheese, plain yogurt, and milk.
Leafy green veggies: Aim for as much of low-carb, leafy green veggies in your daily diet as possible. Some of the best buys are celery, cucumber, spinach, cauliflower, cabbage, broccoli, among others.
#4,5
Avocado and Coconut oil
Avocado: Avocado can be a great addition to a vegetarian Keto diet, as it contains good amount of healthy fats, while being considerably low on carbohydrates. It is also rich in potassium, magnesium, and other essential nutrients.
Coconut oil: Rich in fatty acids, and low on carbs, coconut oil can help you shed unwanted kilos, fast. Coconut milk, coconut water are also good options.
The bad side
Side effects of the Keto diet
When switching on to a Keto diet, there might be some side effects, as your body takes time to adapt.
This is known as keto flu and often includes poor energy, improper mental function, increased hunger, sleep issues and nausea.
To minimize these effects, you may try a low-carb diet for the first couple of weeks before turning to a completely zero-carb diet.