A quick search online will bring up plenty of weight loss diets available to try. The low-carb ketogenic, or keto, plan is a popular option that promises to speed up fat loss. A fitness expert has listed the best foods to eat on the plan.
How does it work?
Those following the ketogenic diet eat foods high in fat, low in carbs and with a moderate protein content.
Some dieters will eat as little as 25 grams net carbs a day to help the body enter a state called ketosis, fitness expert Daniel Herman explained.
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.”
What can you eat?
Daniel explained: “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.”
Dairy and eggs
“The higher fat the better,” he added, “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.
“Eat eggs any way, e.g. boiled, fried in butter, scrambled or as omelettes, whatever you want.”
Daniel continued: “Choose vegetables growing above ground, 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.”
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