Introduction
The keto diet (KD) can aid in appetite suppression, weight loss, and in reducing visceral fat. This diet entails reducing your carbs and increasing your fat intake so that your body burns fat instead of carbs for energy.
However, since it is a low-carb diet, you might worry about not feeling full. To help you feel full while following a ketogenic eating plan, here are some filling foods you can try, as well as some crucial dos and don’ts to bear in mind as you start to prepare your meals.
High-Fat Proteins
Since fat contains twice as many calories per gram as the other macronutrients, it is more calorically dense. To help boost calories when trying to add muscle, a little healthy fat, such as plant-based fat from nuts and seeds, can be a terrific supplement.
But consuming fat doesn’t necessarily mean you’ll be fat. When you’re trying to cut calories, some fatty foods might keep your appetite in check by satiating you. Protein and carbohydrate absorption can also be slowed by fat which is helpful when you’re trying to find long-lasting energy. Additionally, fish and plant-based sources of fatty proteins are linked to benefits for heart health and general good nutrition.
Here are high-fat proteins you can try:
- Salmon
- Trout
- Mackerel
- Sardines
- Herring
- Beyond Meat
- Whole Eggs
- Peanuts
- Chia Seeds
Try this Keto Salmon Recipe!
Servings: 4
Calories per serving: 245
Carbs per serving: 2 g
Fat per serving: 16 g
Protein per serving: 23 g
Ingredients:
- 4 4 oz salmon skinless and boneless fillets
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 3 tablespoons butter
- 5 cloves garlic (minced)
- 1/4 cup parsley (loosely packed)
Procedure:
Step 1.
Pat dry the salmon, then season it with salt and pepper before rubbing the lemon juice all over the fillet.
Step 2.
Add olive oil to a non-stick pan over medium heat. Salmon fillets should be placed flesh side down on the pan and softly pressed to ensure even browning. Sear for 3-4 minutes or until it’s crispy and golden. Flip, then cook the other side for another 2 minutes. Stir around each fillet after putting the butter, garlic, and a dash of fresh parsley in the pan.
Step 3:
Place each salmon fillet on a platter after taking the pan from the heat. Add extra parsley and drizzle with the pan juices.
Non-Starchy Vegetables
Vegetables form a large part of KD, especially non-starchy vegetables. You won’t be able to start burning fat for energy if you consume too much starch since it will prevent your insulin and blood sugar levels from dropping low enough.
Here’s a vegetable keto food list with low-carb content:
- Celery
- Tomato
- Mushrooms
- Asparagus
- Lettuce
- Spinach
- Zucchini
- Cucumber
Try this Zucchini Chips Recipe!
Servings: 4
Calories per serving: 76
Carbs per serving: 3 g
Fat per serving: 7 g
Protein per serving: 1 g
Ingredients:
2 medium zucchinis
2 tablespoon olive oil
½ teaspoon sea salt
Procedure:
Step 1.
Preheat your oven to 200° F or 93° C.
Step 2.
Slice your zucchini into ⅛ inches or .3 centimeters thick using your mandoline. Pat dry with paper towels.
Step 3.
To fully coat the zucchini slices, add olive oil and mix. Sprinkle with salt. Toss the slices and coat them with salt again.
Step 4.
Two cookie sheets should be placed on top of oven-safe baking racks, which should then be covered with parchment paper. Ensure the zucchini slices are arranged in a single layer and do not overlap.
Step 5.
Bake for approximately two and a half hours, turning the pans once. When the zucchini chips are golden and puckered, they are finished. If the zucchini has any moisture on it but is otherwise golden, pat it dry with a paper towel.
Step 6.
Leave the chips in the oven to cool with the heat off and the door slightly ajar so they will be crispier as they cool.
Healthy Fats
There are unhealthy and healthy fats. Unhealthy fats (saturated and trans fats) raise your bad cholesterol levels. Healthy fats include monounsaturated and polyunsaturated fats, which lowers LDL or bad cholesterol and reduce your risk of heart disease. It’s important to consume healthier fats when in a keto diet.
Keto foods with healthy fats include:
- Avocado oil
- Olive oil
- Nut butter
- Greek yogurt
- Butter
- Cheese
A simple keto snack recipe you can make in 5 minutes is Greek yogurt and pecan.
Serving: 2
Calories per serving: 217
Carbs per serving: 5
Fats per serving: 21
Protein per serving: 6
Ingredients:
125 grams of Greek yogurt
1 tablespoon pecan butter
¼ cup pecans
Procedure.
Prepare your Greek yogurt, and add the pecan butter and pecans on top.
Keto Gummies
Keto gummies are a dietary supplement that helps you reach ketosis (the state your body goes under when it starts burning fat for energy instead of carbs). The usual ingredients of these gummies include collagen peptides, MCT oil, and exogenous ketones.
However, keep in mind that these supplements are not a replacement for a healthy diet and exercise.
Conclusion
Keto foods fill you up and can reduce hunger-stimulating hormones, which are important to avoid overeating. More importantly, including keto diet foods in your meal plan not only promotes weight loss but also reduces blood sugar levels, lowers blood pressure, and increases high-density lipoprotein (HDL) or good cholesterol.
