The ketosis diet plan is a very high-fat, moderate protein, and low-carb diet that puts your body into a state of ketosis— the metabolic state that uses fat as its main source of energy. Many who have followed this diet feel full for longer, have achieved weight loss, have improved energy, and fewer cravings. The trick to a successful ketosis diet plan is eating the right set of foods and ratios of macronutrients (fats, proteins, and carbohydrates). Each provides energy (calories) per gram consumed. Keto dieters should aim to consume at least 70 percent of their calories from fat, about 20 to 25 percent from protein, and five to 10 percent from carbohydrates. Here are some of the foods that you must add to your ketosis diet plan.
Usually spread on toast, it's the defining breakfast for 2020. This fruit contains a rich source of monounsaturated fats, which help nourish your skin and hair from the inside out, as well as lower your risk of heart diseases. They’re also packed with potassium and mood-boosting folate. The oleic acid and fibre in avocados help you feel full, so you’re less likely to reach for junk food during your ketosis diet plan.Nutrient value: Half an avocado contains 161 calories, 15 g fat (2 g of saturated fat), 2 g protein, 9 g carbs, and 7 g fibre.
Eggs are a perfect fit in your ketosis diet plan. They are low-carb, high-fat foods that are rich in protein, and other essential vitamins and minerals. Eat the whole egg, including the yolk, which packs most of the egg’s nutrients and healthy fats. Research shows that eggs can be helpful triggering hormones that increase the feelings of fullness and satiety.Nutrient value: One egg contains 70 calories, 4 g fat (1.5 g saturated fat), 55 mg sodium, 1 g of carbs, and 6 g protein.
More sustainable and nutrient-dense when compared with the farmed varieties, wild salmon is rich in vitamin B, potassium, and selenium, and is carb-free. It’s also a great source of omega-3 fats, which lowers insulin levels and increases insulin sensitivity in overweight and obese people.Nutrient value: Three ounces of wild salmon contains 90 calories, 1.5 g fat (0.5 g saturated fat), 300 mg sodium, and 18 g protein.
With promises of increasing satiation (feeling full at the end of a meal) and satiety (feeling less hungry between meals), ground beef is a good choice for your ketosis diet plan. It has no carbohydrates and more fat when compared with most other white meat options in the market. It also contains a heavy dose of vitamins A and E and essential omega-3 fats.Nutrient value: Three ounces of ground beef contains 110 calories, 4 g fat (2 g saturated fat), 70 mg sodium, 0 g carbs (0 g fibre, 0 g sugar), and 18 g protein.
Most of your healthy fat intake will come from the above foods, but who says you can’t use healthy fat, keto-friendly options to cook your foods? Try olive oil. Rich in the same monounsaturated fats as avocados, it helps prevent belly fat accumulation and insulin resistance. It also encourages the release of leptin, the appetite-suppressing hormone.Nutrient value: One tablespoon contains 120 calories and 14 g fat (2 g saturated fat).Get your personalised ketosis diet plan from our keto coach here.
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