Healthy Keto Diet: Top 10 Principles

What are the rules for healthy eating? What is a healthy keto diet? It’s a regular diet with the least amount of processed foods and a reduction in the consumption of carbohydrates, mainly fruits.

A healthy diet in the minds of most people is associated with a diet with the lowest fat content, restriction of meat and white bread, eating fruits and vegetables. This is a good approach to the beginning, but is it enough longer?

The amount of research on the effect of ketogenic diet on health is increasing every year. Unfortunately, this isn’t in the curriculum nutritionists, as well as medical students. Are we progressive, and can we independently search for answers to problems related to diabetes or overweight?

Healthy Keto Diet

Eat the least processed foods

Everyone will agree that processed foods have a bad effect on health. Processed foods contain a lot of carbohydrates, preservatives and other compounds that have nothing to do with healthy eating. They also include fast food, powdered food (sauces, cereals). Healthy keto diet is a menu that includes natural and unprocessed foods.

Healthy food and vitaminszucchini useful on keto diet

The human body does not produce vitamins, so you need to provide them with food. Vitamins A, D, E and K dissolve in fats, so it is important that food is abundant in fats. All B vitamins are found in meat, a little less in fish. A good source of vitamins are vegetables, especially green ones. Therefore, a healthy diet on a keto diet should be varied, with plenty of vegetables, such as zucchini, broccoli and spinach.

Fruits and berries in the daily diet

Fruits contain a lot of vitamin C, but some fruits, such as pepper and cabbage, contain much more. In addition, fruits contain a lot of sugar, and, although it is not refined sugar, it is still sugar. Because it also causes insulin release. It is therefore worth reducing the amount of fruit consumed in favor of green vegetables. From time to time you can tolerate wild berries such as blueberries or raspberries. It should be remembered that excess sugar accumulates in the liver and, if it isn’t consumed quickly, it turns into fat, which does not correspond to a healthy diet on a keto diet.

More fat less carbohydrate

Much more fat and very few carbohydrates form the basis of the ketogenic diet. Carbohydrates are not considered the most important source of energy, they aren’t needed. A sufficient amount of fat goes well with physical activity and muscle building. Because healthy fats are an easily digestible protein. Carbohydrates cause obesity, not fat. A decrease in the amount of carbohydrates in the diet is a decrease in the activity of insulin during the day, a large injection of energy, a greater feeling of satiety, a lack of feeling of sucking and loss of body fat.

Healthy fats

Are there good carbohydrates?

Carbohydrates are the least popular products in the ketogenic diet. Therefore, it’s better to choose foods that contain as little as possible carbohydrates. Of course, potatoes, pasta and all cereals are prohibited. Although some of them contain slow-absorbing carbohydrates, they still activate insulin. The fact that the ketogenic diet does not contain gluten is only a consequence of the fact that foods high in carbohydrates simply do not have a place in the diet. Therefore, the diet also targets people with gluten intolerance. Therefore, a healthy diet on a keto diet is able to maintain an optimal state of the human body.

Saturated Fat and Cholesterol

The myth that cholesterol causes atherosclerosis and heart disease has long been destroyed. Many scientific studies have confirmed that the content of cholesterol in food doesn’t have a significant effect on the level of cholesterol in the blood. Lack of eggs and offal does not increase the risk of a heart attack. Every day there are publications about cholesterol and its needs in the body. Heart diseases, circulatory systems cause excessive consumption of carbohydrates and the wrong ratio of omega-3 to omega-6 fatty acids. In short, carbohydrates cause long-term inflammation. Omega-6 is similar to the sensor and tells you that inflammation develops in the body. Cholesterol gets into the infected places, such as the walls of blood vessels, and tries to update them. When the inflammation is already cured, omega-3 gives the omega-6 sign that its role is over. Thus, if omega-3 is lacking and omega-6 predominates, the inflammation that the body will experience for a very long time. Because of this, the long-term presence of cholesterol. As you can see, these 3 compounds have different functions in the body. Therefore, violations of one factor can have a tremendous impact on your overall health.

We refuse sugar

Refined sugar can be found in foods that we don’t normally treat as sugar-containing items, such as meat and sausages. In addition, sugar has many names. Thus, manufacturers are doing everything to hide the name “sugar”. Therefore, the statement that agave syrup, coconut sugar or even honey is a healthier form of sugar is not true. Sugar is sugar, point!

Excess sugar in the body causes many diseases, such as insulin resistance, diabetes, kidney disease, thyroid problems, overweight and even cancer. They are metabolic diseases, because sugar adversely affects the hormones that regulate metabolism.


Sweet drinks and juices

Water – the best and most useful drink. Sweetened drinks and juices contain a lot of sugar. The widespread use of juices contributes to glycation or the breakdown of proteins by attaching glucose molecules to them. Such modified proteins are harmful to the body and cause its aging. Liver disease is caused by excess sugar in the daily diet.

Fatty dairy products

Milk is not a prohibited product in the ketogenic diet, and its products, provided that they are not fat-free, can be eaten with almost no problems. However, you should pay attention to carbohydrates. Although natural dairy products contain little oil in general, however, in combination with other carbohydrates, products can easily exceed the daily dose of carbohydrates.

Milk in old age causes quite serious stomach problems, such as bloating, diarrhea and lactose intolerance. Milk slows down the absorption of other animal proteins. Sources of calcium derived from milk can be easily replaced with nuts, vegetables, or additives.

Healthy eating is very individual and has a different meaning for each person. Some people want to lose weight. Other people struggle with insulin resistance or unstable hormonal balance. Unfortunately, this is the case when the products in the daily diet, which are usually considered healthy, can be harmful.

Keto diet doesn’t include many dairy products

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