As a 35-year-old male, I'm keen on learning more about the keto diet. I'd appreciate your guidance on identifying suitable food options that align with this dietary approach, ensuring it's both effective and appropriate for my age and overall well-being.
Thank you for reaching out to Dr. Galen. Please find the below response to your query.
For your keto diet, it's essential to create a meal plan that's high in healthy fats, low in carbohydrates, and includes moderate protein intake. In your case, you can consider incorporating the following quality protein sources: dairy and eggs, cheese, lean meats like chicken and turkey breast, fatty fish such as salmon and tuna, beans, corned beef, tofu, chia seeds, leafy greens, sardines, and various nuts and nut butter.
When it comes to healthy fats, consider adding avocados, salmon, olives and olive oil, nuts and nut butter, flax seeds, dark chocolate, sunflower seeds, and full-fat milk to your diet.
For your carbohydrate intake, focus on low-carb options like cucumber, celery, broccoli, cabbage, cruciferous vegetables, and berries such as strawberries, blueberries, blackberries, or raspberries. You can also include legumes and beans like lentils, as well as beets, carrots, and artichokes in moderation. Nuts and seeds like walnuts, cashews, and almonds can be included while staying within your carb limits.
Remember that maintaining the right balance of these food groups is crucial for a successful keto diet while considering your age and overall health.