Unexpected Keto-Inspired Foods To Stay Full And Satisfied All Day
If you're already on the keto diet, have been thinking about trying it, or simply want to know which healthy foods can help you stay full throughout the day, you're in luck! The ketogenic diet, called keto for short, is a diet that focuses on a low-carb, high-fat rule to change the way your body creates energy and improve your health (via Healthline). Benefits of the keto diet can include more stable energy levels, increased brain function, improved weight loss and management, and higher levels of high-density lipoprotein (HDL), the good kind of cholesterol. It can also potentially improve symptoms of epilepsy, diabetes, Alzheimer's disease, and some cancers.
The keto diet can also help reduce your appetite and keep you feeling fuller longer, reports Verywell Fit. Many foods encouraged in the keto diet are high in fiber and protein, both of which can give you long-lasting fuel throughout the day. In fact, according to TIME, fiber can be a secret weapon to help keep you feeling satisfied for longer. Acetate, a chemical compound that is released into our bodies when we eat fiber, eventually travels to the part of our brains where hunger is managed, suppressing hunger and quelling appetite. Similarly, protein increases levels of the hormone peptide YY (PYY), which leads to feeling full, says Healthline. Protein also reduces ghrelin, a hunger-causing hormone. With fiber and protein in your diet toolbox, you'll be set for feeling full all day long.
Blueberries are your besties
Blueberries are a powerhouse fruit and have truly earned the title of superfood. From antioxidant properties to numerous minerals and vitamins, blueberries are a low-calorie option bursting with fiber, according to Mayo Clinic. A half-cup of blueberries contains 3 grams of dietary fiber and 25% of the recommended daily amount of Vitamin C, with only 30 calories! Be aware though: These little berries are also packed with carbs, which are limited on the keto diet. "Most of my carbohydrates come from berries. I typically get about 30 grams of carbs from wild blueberries," says Dr. Dom D'Agostino, an associate professor at the University of South Florida and keto diet expert, to mindbodygreen. When it comes to adding sweets into a keto diet eating plan, Dr. D'Agostino recommends blueberry chocolate mousse, along with blueberry smoothies and blueberry muffins for breakfast options.
Keeping you full all day and filling your body with vitamins and minerals galore, blueberries can help you maintain a healthy weight. A 2020 study published in Advances in Nutrition found that regularly eating blueberries resulted in less weight gain compared to not having blueberries in your diet. In addition, these super berries can help your muscles heal after working out, especially following strenuous exercise (per Healthline). At a molecular level, the anti-inflammatory properties of blueberries can reduce muscle soreness and help you power through the rest of your day.
Plant-based protein is powerful
The keto diet can be so much more than just bacon and meat. In fact, plant-based protein options may be the key to staying full throughout the day. From grains like quinoa and oats to nuts, seeds, and soy, plant-based protein is a great avenue for consuming all of the essential amino acids your body needs to thrive, according to UCLA Health. Not only do these options provide protein, but they're also excellent sources of fiber. Dr. Dom D'Agostino recommends plant-based protein sources like lentils and nuts, combined with plenty of fresh veggies for added fiber (per mindbodygreen). Salads are a great way to incorporate several types of plant-based proteins at once.
While you don't have to give up meat completely, incorporating aspects of a vegan-keto diet into your meal planning can give you a boost to stay satiated during the day. Mindbodygreen reports that the vegan-keto diet has been found to significantly suppress appetite, and can even make it easier to recover from surgery. Vegan fat options that are keto-friendly include avocados, olives, coconut milk, and oils made from coconut, olive, and avocado. Protein options range from edamame, tempeh, and tofu to a plethora of nuts and seeds. Nut butters are an excellent source of both protein and fiber, so indulge yourself the next time you're looking for something to spread on an apple, or maybe a PB&J made with keto-friendly bread and blueberry jam for a powerhouse way to keep your appetite at bay!