The keto diet is a high-fat, low-carb diet that has been gaining popularity in recent years for the many health benefits associated with losing weight and improving heart health. Although “high-fat” and “low-carb” sounds intimidating at first, the keto diet works by reducing your carb intake to put your body into a metabolic state called ketosis so that your body starts burning fat for energy.
But before you decide to go on a keto diet, it is vital to understand what you can eat and what you need to avoid for the best result. Here is a list to refer to including where you can get keto meals delivered to you in Singapore to save the hassle of shopping for groceries and cooking.
Read on to find out more!
Foods to include in your keto meals
The best thing about being on a keto diet is getting to consume delicious foods, as one would usually do, so you can rest assured that keto meals will still be as enjoyable. These are some of the best keto-friendly foods to eat:
1. Seafood, meat and poultry, and eggs
These are animal proteins that are almost entirely carb-free but high in other nutrients that your body needs. Seafood such as salmon is packed with vitamin B and omega-3 fats that can lower insulin levels naturally. Meat and poultry are staples in a lot of keto meals and that is because they help to preserve one’s muscle mass during a low-carb diet. Eggs are also good to have while on a keto diet as they contain less than 1 gram of carb.
2. Cheese, greek yoghurt, and plant-based milk
Dairy such as cheese is high in fat and low in carb; making it the perfect addition to many keto meals for a savoury taste. Just be sure to opt for real cheese over processed ones. Cheeses lower in carb include brie, cottage cheese, cream cheese and more. Greek yoghurt is also keto-friendly when taken in moderation and you can even mix nuts and fruits for a yummy dessert. However, if you are looking for alternatives to dairy, consider unsweetened plant-based milk like soy, almond and coconut.
3. Leafy greens, high-fat vegetables, and non-starchy veggies
You would be surprised to know that there are many starchy vegetables that are high in carbs which you will have to avoid. Thus, cruciferous veggies are the way to go for keto meals; asparagus, broccoli, cauliflower and brussel sprouts are some examples. Leafy greens such as lettuce, boy choy and arugula are also keto-friendly as they are low in carbs but high in vitamins, minerals and antioxidants. Other high-fat fruits like avocado and olive make great additions to your everyday meals.
4. Nuts and seeds, berries, and dark chocolate
Including nuts in your keto meals will give you peace of mind that you are on the right track as they are often very low in carbs and high in fat. Nuts and seeds like almonds, walnuts and chia seeds are high in fibre to help you feel full so as to naturally decrease your calorie intake. Berries like raspberries and strawberries contain antioxidants that help with reducing inflammation. Although surprising, dark chocolate can be consumed while on a keto diet, as long as it contains a minimum of 85% cocoa solids.
5. Olive oil and butter
By this point, you should be familiar with the concept of low-carb and high-fat when it comes to keto meals. Hence, healthy fats like olive oil which contains zero carbs can be included when making salads or for cooking. Butter is also keto-friendly as it contains minimal carbs. Do also check out the Harvist Red Palm Oil that we carry in-store. It is processed using mild refining system to produce the finest red oil from natural palm fruits and enriched with natural carotene, Vitamin E, Phytosterol and co-enzyme Q10.
Foods to avoid in your keto meals
Like any other diet, there are also some things you will have to avoid so that your efforts do not go to waste.
1. Sugary foods
Desserts and drinks that are made with processed sugar could affect how quickly or efficiently your liver starts producing ketones to burn fat.
2. Fruits
Most types of fruits are naturally high in carbs, with the exception of strawberries, blueberries and raspberries, and should be avoided as the keto diet focuses on high-fat and low-carb.
3. Grains and starches
Wheat flour, rice and pasta are very high in carbohydrates so it is best to cut down on them to prevent hindering the process of ketosis.
This list of foods to avoid is not exhaustive, so it is best to research more if you do decide to go on a keto diet.
Keto meals in Singapore
While you can always refer to this list when grocery shopping to ensure you only pick out keto-friendly foods, it can sometimes be too much of a chore to cook your own meals every day. On days you feel lazy, consider ordering keto meals from us here at Ange Bakes Keto, one of the few fully ketogenic bakery and cafe in Singapore.
We are currently working on providing keto meals. In the meantime, do select from our range of Keto Light meals like our Keto Egg Mayo Sandwich, Keto Mushroom Soup and easy-to-prep konjac pasta with sugar-free pasta sauces to satisfy your cravings the keto-friendly way! Shop now.
Disclaimer - The information provided on our website is provided for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified healthcare providers before starting any new diet.