5 Products You Need When on the Keto Diet: The ketogenic or "keto" diet has become increasingly popular in the weight loss world. According to the Harvard T.H. Chan School of Public Health, the keto diet is high in fat but low in carbohydrates, and it is believed to work because when the body doesn't have glucose from carbohydrates available as fuel, it will resort to burning stored fat for energy. A keto diet typically contains fewer than 50 grams of carbohydrates per day but upwards of 150 grams of fat.It may seem difficult to restrict carbohydrates so severely, but with some simple tweaks and the right food products, you can keep carbohydrate intake low and still enjoy the foods you love. Here, learn about five foods you should incorporate into the keto diet to make it enjoyable and easier to maintain.
Almonds: Almonds are a go-to snack while on the keto diet. They contain a high dose of healthy fats, and their naturally low total carbohydrate content combined with a hefty dose of fiber mean that there are only a couple grams of net carbs per serving of almonds. They are also a good source of protein, so they will keep you full longer, and they provide that satisfying crunch associated with salty snacks like potato chips, which are typically forbidden on a keto plan.
Monk Fruit Extract: Monk fruit extract allows you to still enjoy your favorite baked goods while following a keto diet. Sold as a sweetener that looks just like sugar, this product boasts 0 grams of net carbs and can be used to make keto-friendly cookies, cakes, and brownies. Many low-carb recipes call for monk fruit extract to be used in place of sugar, and because of its increasing popularity, it can be found on most grocery store shelves. If your local grocer doesn't sell monk fruit extract, it is available for sale online and in most speciality health food stores.
Raspberries: Fruit can get a bad reputation among low-carb dieters because of its natural sugar content, but raspberries are the perfect fruit for the keto diet. According to the United States Department of Agriculture (USDA), one cup of raspberries contains 15 grams of carbohydrates and 8 grams of fiber, meaning there are just 7 grams of net carbs in a serving. Raspberries also supply the body with antioxidants and with essential vitamins and minerals like vitamin C, vitamin K, potassium, and manganese.
Coconut Products: Coconut products are also essential to have when following a keto diet. Researchers have noted that coconut oil contains a type of fat called medium-chain triglycerides, which has been shown to reduce heart disease risk, stimulate the metabolism, and induce ketosis. Coconut oil is therefore ideal for cooking and baking when on a keto diet. Other products, including coconut flour, are useful on this diet, as coconut flour is both low in carbohydrates and high in fiber.
Avocados: Avocados round out the list of the top five food products to use while on the keto diet. According to USDA data, a whole avocado contains just 17 grams of carbs and 13.5 grams of fiber, making its net carbohydrate content very low. Avocados can be made into guacamole dip or sliced and put in salads or sandwiches. Since they are also high in healthy fats, avocados are ideal for the keto diet.
The food products discussed here are some of the essentials for keto dieters and can be combined with other low-carb foods, such as turkey breast, cheeses, eggs, chicken, beef, seafood, spring mix, broccoli, peppers, and olive oil. Grocery stores are also selling low-carb versions of snacks like crackers, which can be keto-friendly when made from cheese instead of wheat flour. There are numerous options available to make the keto diet possible.