The Keto Diet – What You Need to Know

The keto diet may help people with certain metabolic or neurological conditions. This low-carb, high-fat approach aims to achieve nutritional ketosis and provide other health benefits. The keto diet excludes foods high in carbohydrates, like grains and sugars, legumes, starchy vegetables and tubers and processed foods. Foods that contain unhealthy fats are also not allowed, including margarine and vegetable oils. A registered dietitian who specializes in the ketogenic diet can help you navigate your new eating style.

Keto herbs and vegetables

When you follow a keto diet, you need to focus on high-quality proteins, veggies and healthy fats. To start, shop at a farmers market or co-op for lean meats, fish and dairy. Look for kale, spinach, broccoli, cauliflower and leafy greens. Stock up on fresh and frozen vegetables and store them in your fridge or freezer to keep them handy. Include herbs, spices and natural low-carb sweeteners such as stevia to add flavor to your meals.

The best keto vegetables are those that are non-starchy, such as cruciferous or green veggies. Try to include a wide variety of vegetables so you can get the vitamins and minerals you need. Include plenty of nuts, seeds and olive oil in your daily diet as well to get the healthy fats you need. A registered dietitian can give you specific recommendations about the types and amounts of protein, fats and carbohydrates to eat. A dietitian can also help you develop a meal plan and grocery list that fits with your lifestyle and goals.