Six Affordable and Healthy Sources of Fat For Your Keto Diet
A ketogenic diet is one of the few diets out there that is proven to be among the most effective ways of losing weight in a short period of time. Furthermore, while losing weight seems like the only thing ketosis does, it should be noted that it also helps ameliorate other adverse medical conditions, including obesity, heart disease, and acne, among others. As a result, many doctors are starting to recommend this diet as a way of killing a lot of birds with one stone. A standard keto diet meal comprises 70% fat, 20% protein, and no more than 10% of carbs per day. Migrating from your simple diet to a keto diet requires focusing on high-fat consumption, a move that might raise your food budget. Here are some tips on how to address the cost aspect of this diet:
Avocados are mistaken for vegetables when they are in fact fruits. One good thing about avocados is that they are readily available and inexpensive. They’re high in fats — about 8.5 grams of carbs and nearly 7 grams of fiber in a 100-gram serving.
Walnuts contain about 65% fat. They can be added to your desserts. Their benefits include lowering blood pressure, aid weight loss and help manage type 2 diabetes. They are also widely available in food stores at affordable prices.
Peanuts are high in fats and that is why they are considered oil seeds. Their fat content can be as high as 56%. This makes them suitable for a keto diet. Peanuts can be had as a snack and peanut butter can be added to certain meals.
For those whose religious beliefs do not forbid the consumption of Pork, this kind of meat is good for a keto diet plan because of its high fat and protein content. A 3 ounce (85 gram) ground pork contains 22g protein, 18g fat and 252 calories — a total of about 76% fat. However, the amount of fat and protein varies depending on the cut and preparation. The minerals and vitamins found in pork — thiamin, niacin, riboflavin, vitamin B6 and phosphorus aid muscle growth and maintenance, cell growth and function and can help prevent some allergies.
Chicken with the skin is another good choice for a keto diet. It contains healthy amounts of unsaturated fats. A 72-gram serving of chicken with skin contains about 83% fat, 17% protein, 264 calories and zero in carbs. Its monounsaturated fats contain omega-9, which helps reduce glucose sensitivity, which in turn helps combat type 2 diabetes. The protein found in chicken helps strengthen bones, aids the maintenance of muscle mass, and the reduction of allergies.
Coconut contains about 90% fat that is saturated with the compound MCTs (Medium-Chain Triglycerides). This type of fat accelerates weight loss. The MCT compounds help in protecting your heart and managing diabetes. Coconut is pocket-friendly at any food store.
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Conclusion
Anchoring your keto diet on these foods will maximize your ketosis while saving your money. If you are new to keto or you have been thinking about trying keto for the first time, this Ebook contains all you need to know to create your own personalized meal plans.
