Keto Dieting – How to Eat Healthy on a Keto Diet

When you follow the keto diet, you’ll be eating a lot of high-fat foods. The goal is to keep insulin levels low so your body can easily access fat stores for energy.

You can find recipes and meal ideas on websites, apps and cookbooks that are dedicated to this diet. Many meal delivery services also offer keto-friendly options, which can help you stay on track with your eating goals if your schedule or cooking skills are limited.

Nuts, seeds and avocado are a staple in this diet because they are full of healthy monounsaturated and polyunsaturated fats as well as fiber. They are also relatively low in carbohydrates. Adding these to your meals can provide essential nutrients such as vitamin E, potassium and folic acid.

Lean meats and seafood are also high in protein, which is an important part of a healthy diet. They should be eaten in moderation. If you have a family history of heart disease or diabetes, experts recommend limiting these proteins.

Dairy products like yogurt and cottage cheese are A-OK on a keto diet because they contain healthy proteins and calcium. Make sure to choose full-fat versions of these products. A 2019 study published in Nutrients found that consuming more calcium reduces the risk of heart disease.

Limit high-sugar fruits, such as strawberries and raspberries. These fruits have a higher amount of carbohydrates than lower-sugar berries, such as pears and blueberries. It’s also a good idea to skip fruit juice. A diet high in sugar can raise insulin levels and prevent your body from using fat for fuel.