The keto diet or ketogenic diet involves eating high-fat and low-carb foods. After following this meal plan for a few days, the body will use fats and proteins for energy. This will create a state of ketosis in individuals, which has its pros and cons. Nowadays, people who want to lose excess body fat usually opt for the keto diet, which may also help manage certain medical conditions. Here’s everything to know about the diet.

Foods to eat
The keto diet is a meal plan focusing on foodstuffs with healthy fats, moderate amounts of protein, and low in carbohydrates. Here are some of the foods to eat.

Animal proteins
Seafood like fish and shellfish are high in omega-3, which has been shown to improve insulin sensitivity in people with immense body mass. Meat and poultry contain zero carbs and are a staple food for those on a keto diet. Eggs contain less than one gram of carbs and are an excellent source of protein.

Dairy
Unsweetened plant-based milk such as soy, almond, and coconut milk is keto-friendly. Several types of cheese are also low in carbs and high in fat, including blue cheese, feta, goat cheese, cheddar, mozzarella, and more.

Vegetables
Green leafy vegetables like spinach, kale, and collard green are low in carbs. Yellow squash, zucchini, asparagus, broccoli, tomatoes, and radishes are an excellent addition to a keto meal plan.

Nuts and seeds
Nuts and seeds are high in fiber and fat and low in carbs. Some of the best are almonds, pecans, walnuts, chia seeds, flaxseeds, and macadamia nuts.

Berries
Most fruits are high in carbs, but berries are an exception. You can include blackberries, blueberries, raspberries, and strawberries on a keto diet. Some berry recipe ideas include berry omelet, blueberry cream cheese muffins, blueberry chia pudding, strawberry sage popsicles, etc.

Fats and oils
Olive, coconut, avocado oils, and butter are good fats for ketogenic meals. Butter contains a trace amount of carbs but is rich in linoleic acid, which may help with fat loss.

Benefits
Staying on a keto diet can bring in many health benefits, including:

Losing of weight
A keto diet is more effective in reducing excess fat than any other meal plan. A diet high in fat makes you feel full, so you naturally eat less, leading to gradual loss of weight.

Reduced blood sugar levels
A ketogenic diet can also improve insulin sensitivity and cause fat loss. This can be immensely beneficial for people with type 2 diabetes or prediabetes. Low-carb diets require the least amount of insulin and can reduce the risk of hypoglycemia in people with type 1 diabetes.

Improve blood pressure
A high-fat diet can raise good cholesterol and lower the bad variant, reducing your risk of heart disease.

Reduce acne
Eating foods rich in carbs can affect the balance of gut bacteria, resulting in fluctuations in blood sugar levels and acne. Cutting down on carbohydrates may help stop breakouts.

Starting a keto diet can be challenging if you have any health issues. Consult your dietician, who will formulate a meal plan while ensuring you get all the essential nutrients.