By | Flor Leano
Indulging in luscious temptation of sweets raises blood sugar levels making it difficult for the body to remain in ketosis which is the key for reaping the benefits of the keto diet. That is why you need to include fiber-rich food in your diet.
Fiber stays in the body for a longer time than any other kinds of food so it increases satiety and helps in reducing cravings. Satiation is the satisfaction of appetite and it signals the brain that eating is over. Feeling full makes it easier for you to say no to sugary food like donuts or cake. Fiber-rich food also requires more chewing than low-fiber food. The longer chewing time helps in increasing satiation, so the total amount of food to be eaten will also be reduced. This also means lesser incidence of a sugar binge. The Annals of Internal Medicine found out that eating at least 30 grams of fiber each day can help in weight loss.
Here are some fiber-rich keto favorites and some breakfast, lunch and dinner ideas with them.
| Fiber-Rich Keto Food | Breakfast Idea | Lunch Idea | Dinner Idea |
| Avocado | Mash avocado until smooth. Mix in lemon juice to prevent browning and a little salt and pepper to add taste. Toast wheat bread then spread a generous portion of the avocado mixture on top. | Pan fry salmon fillet with olive oil. Cut the avocado in half and remove the pit. Scoop in a dollop of cream or mayo on top the avocado hollow. Place the pan-fried salmon on top. Add salt and pepper to taste. | Prepare a bowl of fiber-rich vegetable salad consisting of cucumber, lettuce, tomatoes, and avocado. Drizzle some olive oil to add flavor and top it with chia or flax seeds. |
| Brocolli | Beat eggs. Melt in butter in a pan. Add in chopped broccoli florets. Stir fry until cooked. Add cream cheese until smooth. Pour the beaten eggs.Top it with grated cheese. | Chop the broccoli florets into small pieces. Saute the brocolli in coconut oil. Allow it to cook and drizzle with sesame oil for added flavor. Serve the broccoli with buttered shrimp. | Boil beef broth. Add in finely chopped broccoli. Let it simmer. Pour in some cheddar cheese. Stir until creamy. Sprinkle it with black pepper on top before serving. |
| Cabbage | Stir fry garlic and onion then add cabbage. Season with salt and pepper. Set aside. Fry eggs and bacon. Serve the stir fried cabbage with eggs and bacon on top. Slice cheese on the side. | Saute onion, garlic and ground beef. Add pepper and parsley. Season with salt. Set aside. Cut a whole cabbage into half. Blanch the cabbage. Wrap in the sauteed beef into to the cabbage. Arrange it in a baking pan and bake it for a few minutes. | Shred the fresh cabbage then add some chopped celery and mint leaves. Toss in some peeled boiled shrimps into the veggie mix. Add some salt and pepper. Squeeze in some lime juice. Serve it with chopped nuts on top. |
