Health Benefits of Keto Dieting

When you restrict carbohydrates, your body starts burning fat for fuel. That process is called ketosis, and it can reduce hunger and improve health. A keto diet eliminates foods like bread, soda and high-sugar fruit and cuts back on starchy vegetables and grains. A typical ketogenic diet allows only 20 to 50 grams of net carbs a day (total carbohydrates minus fiber). That’s less than a medium apple, small tub of yogurt and one slice of cheese.

Choose Keto Herbs and Vegetables

To keep your carb count low, eat plenty of nonstarchy veggies. Broccoli, cauliflower, green beans, bell peppers and zucchini are all low in carbs and packed with nutrients. For herbs, opt for fresh dill, basil, parsley and cilantro. All of these are keto-friendly and come in sprigs that contain less than 1 carb. Dried herbs are also fine, but be sure to read labels. Some, like smoked paprika, are high in carbs.

Choose Protein and Healthy Fats

A good keto plan includes plenty of protein and healthy fats. Nuts and seeds are full of heart-healthy monounsaturated and polyunsaturated fats. Olive oil and coconut oil are both great choices because they are rich in heart-healthy omega-3 fats, and they contain MCTs, which can increase ketone production. Yogurt and cottage cheese are A-OK on a keto diet, as long as you go for the full-fat variety.

If your clients have any underlying health conditions, they should consult their doctor before trying the keto diet. Then, work with them to support meal planning and a food journal that looks for correlations between diet and symptoms.