What You Should Know About Keto Dieting

Keto Dieting is a popular way to lose weight and increase energy. It requires you to limit carbohydrates to encourage your body to burn fat for fuel instead of glucose. This changes your metabolic process and improves brain function. It may also help manage some conditions, like epilepsy and Alzheimer’s. But there are some things to know before trying it. This diet can be restrictive for some people, especially if you have certain health conditions. In addition, the emphasis on saturated fat can counter recommendations by the American Heart Association and increase your cholesterol levels.

Nonstarchy vegetables are high in vitamins, minerals and antioxidants. Some of the best include kale, Swiss chard, cauliflower and spinach. A cup of these vegetables has about eight grams of net carbs, which is total carbohydrates minus fiber. Try adding them to salads, soups and sautes.

Other nonstarchy vegetables that work with a keto diet include broccoli, peppers, zucchini and mushrooms. These vegetables are rich in vitamin C and provide antioxidants, which protect against cell-damaging free radicals.

The best protein sources for a keto diet include lean meat, fish and poultry. They provide B vitamins and important amino acids. Choose higher-fat proteins, such as beef and pork, to add more fat to your meals.

The keto diet includes some dairy products, such as low-fat milk and cottage cheese. However, you should avoid full-fat dairy, which is high in saturated fats. The CDC recommends limiting saturated fat to less than 10% of your daily calories.