10 Foods to Eat on a Ketogenic Diet

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10 Foods to Eat on a Ketogenic Diet
10 Foods to Eat on a Ketogenic Diet

As the name entails a ketogenic diet is a diet that pushes your body toward ketosis. Ketosis is a state where the body turns to fat as its only source of fuel rather than carbohydrates.

The ketogenic diet has become very popular lately. Studies conducted recently have shown some benefits of this very low carbohydrate and high-fat diet including but not limited to the significant role its play in weight loss, diabetes and epilepsy (R, R, R). There is also preliminary evidence that a ketogenic diet could be useful for some types of cancer, Alzheimer’s disease and other illnesses.

Ketogenic diet usually reduces the intake of carbohydrates to 20-50 grams per day. Although this may seem difficult, many nutritious foods can easily be integrated with this diet.

List of Healthy Ketogenic Diets:

1. Seafood

Fish and shellfish are some of the major keto-friendly foods. Some seafood such as salmon and other fish contain a significant amount of B vitamins, potassium and selenium, but are virtually free of carbohydrates (R).

However, there are differences in the carbohydrates found in shellfish. For example, while shrimp and most crustaceans do not contain carbohydrates, other shellfish species contain them (R).

Seafood
Seafood

Although these shells can still be included in ketogenic diets, it is important to take these carbohydrates into consideration when trying to stay in a tight range.

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Below is the carbohydrates count for 3.5-ounce (100 gram) servings of some famous types of shellfish

  • Clams: 5 grams
  • Mussels: 7 grams
  • Octopus: 4 grams
  • Oysters: 4 grams
  • Squid: 3 grams

Some examples of seafood that contains a significant amount of omega-3 fatty acids are salmon, sardines, and mackerel among others. Omega-3 fatty acids have been found to be helpful in reducing the level of insulin and enhance insulin sensitivity in individuals that are overweight and obese (R).

Moreover, frequent fish consumption is associated with a reduced risk of disease and improved mental health (R, R). Try to eat at least two portions of seafood per week.

2. Eggs

Huevos Rancheros
Huevos Rancheros

Eggs are a good source of proteins. They can be consumed in different ways for example; you can boil it, fried in butter, scrambled or as omelets. A healthy alternative could be purchasing of organic eggs or pastured eggs (R). How many eggs can you eat taking into account cholesterol? It is recommended that you do not take more than 36 eggs per day (R). But do not hesitate to eat less if you want.

3. Vegetables that grow above the earth

It can be of different forms either fresh or frozen; both are good choices. Opt for green leafy vegetables growing above the ground. Among the favorites are cauliflower, cabbage, avocado, broccoli and zucchini among others (R). 

Eat the Right Amount of Keto-Friendly Foods
Eat the Right Amount of Keto-Friendly Foods

Vegetables are a great way to eat good fat on keto. Fry them on butter and pour olive oil on the salad. Some even think that vegetable is a fat distribution system. They also add more variety, taste, and color to their keto dishes. Here are the best 7 Ways to Maintain a Healthier Lifestyle

A number of individuals eventually eat more vegetables than before when they started keto because vegetables substitute pasta, rice, potatoes and so on.

4. Avocados

Avocados are incredibly healthy. It has been revealed that 3.5 ounces (100 grams), or about half of medium avocados, contain 9 grams of carbohydrates. However, 7 of them are fibers, so their carbohydrate number is only 2 grams (R).

avocado
avocado

Avocado contains a significant amount of a number of vitamins and minerals, including potassium, an important mineral that many people do not consume enough. In addition, higher intake of potassium can facilitate the transition to a ketogenic diet. Also read effective Keto Diet Plan for Beginners

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In addition, avocado can improve cholesterol and triglyceride levels. In one study, when people consumed a diet rich in avocado, the outcome of the study recorded a 22% decrease in “bad” LDL cholesterol and triglycerides and an 11% increase in “good” HDL cholesterol (R).

5. Dairy Products Rich in Fat

Great options are butter, high-fat cheese, and high-fat yogurts all of these can be consumed in moderate amounts (R). Heavy cream is suitable for cooking. Avoid drinking milk because dairy sugar is quickly picked up (one drink is equivalent to 15 grams of carbohydrates), but you can use it sparingly in coffee. Here are the Healthy Breakfast Menu For Healthy Living

Dairy Products
Dairy Products

Avoid Coffee with Milk (18 grams of carbohydrates). Also avoid low-fat yogurts, especially since they often contain many added sugars. Finally, it is important to note that regular snacking on cheese without hunger is a common mistake that can slow down weight loss naturally.

6. Meat and Poultry

Meat and poultry are considered basic food on a ketogenic diet. Fresh meat and poultry do not contain carbohydrates and are rich in B vitamins and a number of minerals such as potassium, selenium, and zinc (R). They are also an excellent source of high-quality proteins, which helped maintain muscle mass during diet with very little carbohydrates (R, R).

Meat and Poultry
Meat and Poultry

An investigation by older women found that a diet rich in fatty meat resulted in an 8% higher level of HDL cholesterol than in low-fat and high carbohydrate diets (R).

It is best to choose meat fed with grass, if possible. Indeed, grass-eating animals produce meat containing more omega-3 fat, conjugated linoleic acid, and antioxidants than meat from animals feeding on cereals (R).

7. Cream cheese

A great addition to keto fat bombs, yummy chicken casserole, and cheesecake, cream cheese is a high-fat, low-carb wonder. While most people are accustomed to spreading on bagels – and you can create a keto version. A number of people on keto know it can be used in numerous ways more than delicious and nutritious ways. You can also Set a Weight Loss Goal and Achive Them

8. Coconut oil

Coconut oil
Coconut oil

it is not unique to the keto diet, but it is highly recognized in the keto community. itconsists of 90% saturated fat and MCT (middle chain triglycerides) and has many uses. A number of people use coconut oil to fry eggs, they use it as an addendum to their coffee in the morning, and it is also used in baking goods as a replacement for vegetable oils. Other benefits of coconut oil aside from its taste include satisfying hunger, and it also contains a significant amount of fat.

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9. Sardines

Fatty fish, rich in protein, vitamin D and omega-3 fatty acids, sardines are delicious food that can be added into meals or to eat alone as a snack. With 11 grams of fat per can, chowing down on sardines should leave you feeling satiated.

10. Dark chocolate

Benefits-of-Dark-Chocolate_FB
Benefits-of-Dark-Chocolate_FB

The fact that you are on a keto diet doesn’t mean you should refrain from sweets such as chocolate. There are lots of health benefits which have been associated with dark chocolate and it also has a good taste – just choose the right kind. Dark chocolate contains at least 70% of cocoa not only less sugar, but it can also help you lose weight because it stimulates feelings of satiety faster.

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