So you’ve decided to try the and you probably know the basics — but what should you actually eat each day? You want to find nutrient-dense foods that are healthy sources of fat but also low in carbohydrates. To help you approach the keto diet in a healthy way, we’ve come up with a grocery list, with everything from meals to snacks and even some keto-friendly alcohol options. Avoiding carbs can put the body in a metabolic state where it burns fat for fuel — a process called ketosis.
Following the keto diet can lower overall appetite and reduce hunger. The diet eliminates high-carbohydrate foods that raise your blood sugar quickly, also known as high glycemic index foods, which affect how the body releases insulin. In the short term, the keto diet can help with weight loss, says Samantha Cassetty, a registered dietitian.
“The hardest thing is to feel full on that calorie deficit that you’re trying to achieve, so (the keto diet) can give you an edge for weight loss,” she explains. Kristin Kirkpatrick is a registered dietitian with the Cleveland Clinic who . She says that high-glycemic index foods create blood sugar changes that put us on a “roller coaster.
” “Not only does that rollercoaster keep us in more of a hunger mode where we could really eat all day and not feel the satisfaction, that very high and low can also be slightly damaging to inflammatory levels in the body as well,” Kirkpatrick said. Eliminating these foods via the keto diet allows insulin .
