When searching for a weight loss diet, the ketogenic, or keto, plan will often come up. It is a low-carb plan thought to help burn belly fat. An expert shared the best foods to eat when trying to slim down.
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How the diet plan works
If following the keto diet plan, slimmers can tuck into low carb foods that are high in healthy fats.
This is thought to help the body enter into the fat burning state called ketosis, according to fitness expert Daniel Herman.
He said: “A keto or ketogenic diet is a very low-carb diet (not no carb), which turns the body into a fat-burning machine.
“It has many proven benefits for weight loss, health and performance, as millions of people have experienced already.
“The ‘keto’ in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called ketones.
“This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
“When the body produces ketones, it’s said to be in ketosis.”
Those following the plan will need to eat roughly 25 grams net carbs a day.
The expert shared the best foods to eat on the keto diet plan.
Daniel said: “Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat is the most healthy of all.
“But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.
“Note that processed meats, like sausages often contain added carbs.”
Fish and seafood
He added: “These are all good, excellent even, especially fatty fish like salmon.”
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The expert said: “Eat them anyway, e.g. boiled, fried in butter, scrambled or as omelettes, whatever you want.”
Keto low-carb vegetables
“Choose vegetables growing above ground,” Daniel explained, “especially leafy and green items. Favourites include cauliflower, cabbage, avocado, broccoli and courgette.
“Vegetables are a great and tasty way to eat good fat on keto. Fry them in butter and pour plenty of olive oil on your salad. Some even think of vegetables as a fat-delivery system.
“They also add more variety, flavour and colour to your keto meals.”
He added: “The higher fat the better. Butter is good, high-fat cheese is fine and high-fat yoghurts can be had in moderation. Heavy cream is good for cooking.
“Avoid drinking milk as the milk sugar quickly adds up (one glass has 15 grams of carbs), but you can use it sparingly in your coffee. Definitely avoid caffè latte (18 grams of carbs). Also avoid low-fat yoghurts, especially as they often contain lots of added sugars.”
“Nuts can be had in moderation, but be careful when using nuts as snacks, as it’s very easy to eat far more than you need to feel satisfied,” he said.
“Also be aware that cashews are relatively high carb, choose macadamia or pecan nuts instead.”
Daniel added: “A moderate amount is OK on keto, perhaps with real whipping cream, a popular keto dessert.”
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