A ketogenic diet is one of the most popular diets in nowadays because of high tendency to help in weight loss, diabetes as well as epilepsy, and on this page, you will understand and read about top foods which you should eat when you are ketogenic diet although the effect of ketogenic in long term in needed to research however it showed promising result in short term.
A ketogenic diet is followed to achieve weight loss, blood sugar management, and other health benefits as well as in this diet we have more option for taste, nutrition, and options compare to another diet in this carbs limit. A Ketogenic Diet usually means limiting carbs to 20 to 50 grams per day it can look challenging although many food nutrients can easily fit in this limit.
1. Low Carb Vegetables
Non-starchy vegetables are low in calories and very high in nutrition like vitamin C and several minerals and it also contains fiber that the human body doesn’t digest and absorb so it will reduce the number of net carbs (which body absorbs). Many vegetables don’t contain a high number of carbs but eating starchy vegetables like potatoes, beets, etc. can increase the number of carbs in your diet.
The antioxidant in the vegetable can protect you from the free radical substance in your body which can cause trouble. Example of low carb vegetables are asparagus, avocado, broccoli, cabbage, cauliflower, cucumber, green beans, eggplant, kale, Lettuce, olives, peppers, spinach, tomatoes, zucchini…
There are numerous numbers of cheese types however almost all of them are in low calorie and high fat which means it’s good for the ketogenic diet and it also contains conjugated linoleic acid which is linked to fat lose and improve body composition, as well as regular eating of cheese in long term, can result in less muscle mass and muscle
Example of cheese helpful in the ketogenic diet are blue cheese, brie, camembert, cheddar, chevre, Colby jack, cottage cheese, cream cheese, feta, goat cheese, halloumi, Havarti, Limburger, manchego, mascarpone, mozzarella, muenster, parmesan, pepper jack, provolone, romano, string cheese, Swiss
Avocados are a very healthy product and 100 grams of avocados only contain 9 grams of fibers including 7 grams of fibers which means it’s only 2 gm in total net carbs.
Avocados contain several minerals, potassium, and other important minerals and it also helps in improve cholesterol conditions in the body.
4. Coconut Oil and Olive Oil
Coconut oil contains medium-chain triglycerides (MCTs) which digested directly in the liver and converted into ketone level and 30 ml coconut oil can result in lost 2.5 cm average belly fat.
Olive oil contains oleic acid which is a monounsaturated fat and decreases the number of heart risk factors and it contains no carbs and ideal for salad dressings. Olives also provide the same benefit but in solid-state
Yogurt contains a high amount of protein fat and provides some carbs and 105 grams of yogurt contain 4 grams of carbs and 11 grams of protein as well as it also decreases appetite and increases the feeling of fullness.
6. Nuts And Seeds
Nuts and seeds are food which has more high fat and low carbs. Often nut consumption reduces the risk of heart disease, depression, and other chronic diseases and it also contains fibers which will result in less appetite therefore fewer calorie intakes.
Almonds, Brazil nuts, Cashews, macadamia nuts, pecans, pistachios, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sesame seeds are an example of nut and seeds good for the ketogenic diet.
Although fruits contain high carbs but berries are an exception they contain a high number of fibers and a low number of carbs and it also conation antioxidants with reducing inflammation properties. 100 grams of all berries contain just 12 carbs.
Example: – Blackberries, Blueberries, Raspberries, And Strawberries.
8. Butter And Cream
Butter and cream are good fat and important for the ketogenic diet as well as contain a trace amount of fat. Moderate consumption of high diary fat can reduce the risk of heart disease and stroke and contain conjugated linoleic acid which causes fat loss.
9. Coffee And Tea Without Sugar
Coffee and tea contain caffeine which increases metabolism and it also provides physical performance and attention and it can reduce the risk of diabetes although try to stay away from tea lattes and light coffee.
10. Dark Chocolate And Cocoa Powder
Chocolate is a delicious source of antioxidants. It provides the same amount of antioxidants as berries and it can reduce number heart disease by lowering heart pressure and keeping arteries healthy. Dark chocolate contains at least 70% cocoa solids as well as try a moderate amount. 100 grams of unsweetened chocolate contains 100% cocoa has net 12 grams of carbs.
11. Non Vegetarian Options
- Seafood – Fish and shellfish contain vitamin B, potassium, and carb-free although shrimps and most crabs contain no carbs. Salmon, mackerel, and other fatty fish contain a very high amount of omega-3 fats which can help to lower insulin levels.
- Meat And Poultry – Fresh meat and poultry contain no carbs, vitamin B, and several minerals as well as they also contain high-quality protein which helps to preserve muscle mass at the time of the diet. It can lead to a high number of HDL or good cholesterol and the best choice for diet is grass-fed meat due to its tendency to produce a high amount of omega-3 fat, conjugated linoleic acid, and antioxidant.
- Eggs – Eggs are the healthiest option as well as versatile. One large egg contains no more than 1 gram of carbs and almost 6 grams of protein which makes it the most continent food for ketogenic diet addition to this it also increases the feeling of fullness and antioxidants lutein and zeaxanthin which make eye-healthy although it contains a high amount of cholesterol it doesn’t increase blood cholesterol in many people.