The ketogenic diet (also known as the keto diet) is a low-carb, high-fat diet with many health benefits. Many studies have shown that eating this way will help you lose weight and boost your health Diabetes, cancer, epilepsy, and Alzheimer’s disease can all benefit from a ketogenic diet
Foods To Include In Your Ketogenic Diet
Fish and shellfish are excellent keto foods. Salmon and other fish are high in B vitamins, potassium, and selenium while being low in carbs The carbohydrate content of various forms of shellfish, on the other hand, varies.
Although these shellfish can still be eaten on a ketogenic diet, it’s important to keep these carbs in mind if you’re trying to stick to a strict carb limit.Omega-3 fats present in salmon, sardines, mackerel, and other fatty fish have been shown to lower insulin levels and improve insulin sensitivity in people who are overweight or obese.
Furthermore, regular fish consumption has been related to a lower risk of disease and better cognitive health Every week, the American Heart Association recommends eating 1 to 2 seafood meals
Many varieties of seafood are carb-free or have very low carbohydrate content. Vitamins, nutrients, and omega-3 fatty acids can all be found in fish and shellfish.
2) Low-carb vegetables
Non-starchy vegetables are low in calories and carbohydrates but high in a variety of nutrients, including vitamin C and a variety of minerals. Fiber is found in vegetables and other foods, which your body does not digest and consume like other carbohydrates.
As a result, pay attention to their digestible (or net) carb count, which is equal to total carbs minus fiber. Carbs that are ingested by the body are referred to as “net carbs.”
Many vegetables have a low net carb count. One serving of “starchy” vegetables like potatoes, yams, or beets, on the other hand, could bring you over your daily carb limit. Non-starchy vegetables have net carb counts that range from less than 1 gram per cup of raw spinach to 7 grams per cup of cooked Brussels sprouts
Antioxidants found in vegetables help protect cells from free radicals, which are unstable molecules that can cause cell damage In addition, cruciferous vegetables such as kale, broccoli, and cauliflower have been linked to a lower risk of cancer and heart disease Low-carb vegetables can be used to replace high-carb foods.
Consider the following example: Cauliflower can be used to imitate rice or mashed potatoes, and zucchini can be used to make “zoodles.”Spaghetti squash is a natural spaghetti alternative.
Here are some keto-friendly vegetable examples to include in your diet:
- beans (green)
- kale eggplant
- olives lettuce
- chilies (especially green)
- tomatoes, spinach
Non-starchy vegetables have a net carb content of 1 to 8 grams per cup. Vegetables are nutrient-dense, flexible, and can help to lower disease risk.
There are thousands of different kinds of cheese. The majority of them are low in carbohydrates and high in fat, making them ideal for a ketogenic diet.
Cheddar cheese contains 1 gram of carbohydrates, 6.5 grams of protein, and a good amount of calcium in one ounce While cheese contains a lot of saturated fat, it hasn’t been linked to an increased risk of heart disease. Indeed, some research suggests that cheese can help prevent heart disease
Conjugated linoleic acid, another fat found in cheese, has been linked to fat loss and improved body composition Furthermore, eating cheese on a regular basis may help to slow the loss of muscle mass and strength that occurs as people age.
In a 12-week study of older adults, those who ate 7 ounces (210 grams) of ricotta cheese per day lost less muscle mass and strength over the duration of the study than those who didn’t
Here are some low-carb cheeses to add to your keto diet:
- Blue cheese
- brie, camembert, and cheddar cheese
- the chevre
- cottage cheese with Colby jack
- creme fraiche
- feta cheese
- cheese made from goats
- halloumi cheese
- Manchego mascarpone Havarti Limburger
- mozzarella cheese
- parmesan muenster
- string cheese with pepper jack and provalone romano
- The Swiss
Cheese is high in protein, calcium, and omega-3 fatty acids, but it is low in carbohydrates.
Avocados are extremely nutritious; 3.5 ounces (100 grams), or about half of a medium avocado, contains 9 grams of carbohydrates. However 7 of these are fiber, so it only has 2 grams of net carbs
Avocados are rich in a variety of vitamins and minerals, including potassium, a vital mineral that many people lack. Furthermore, consuming more potassium can make the transition to a ketogenic diet easier
Avocados can also help lower cholesterol and triglyceride levels. In one study, participants who ate one avocado a day saw improvements in their cardiometabolic risk factors, such as lower LDL (bad) cholesterol levels. (30Reliable Source). Avocados have 2 grams of net carbs per serving and are rich in carbohydrates, potassium, and many other nutrients. They can also aid in the improvement of heart health markers.
5) Meat and poultry
On a ketogenic diet, meat and poultry are considered staple foods. Fresh meat and poultry have no carbohydrates and are high in B vitamins and minerals They’re also rich in high-quality protein, which has been shown to help maintain muscle mass on a low-carb diet
In one study, older women who ate a high-fat, high-carb diet had HDL (good) cholesterol levels that were 5% higher than those who ate a low-fat, high-carb diet
If at all possible, choose grass-fed beef. Since grass-fed animals produce meat with higher levels of omega-3 fats, conjugated linoleic acid, and antioxidants than grain-fed animals. Meat and poultry are low in carbohydrates and high in high-quality protein and a variety of nutrients. Meat that has been raised on grass is the healthiest choice.
Eggs are one of the world’s healthiest and most versatile foods. Eggs are an ideal food for a ketogenic lifestyle because they contain less than 1 gram of carbs and around 6 grams of protein per large egg
Furthermore, eggs have been shown to increase feelings of fullness and satiety by triggering hormones It’s critical to consume the whole egg because the yolk contains the majority of the nutrients. The antioxidants lutein and zeaxanthin, which help protect eye health, are among them
Despite the fact that egg yolks are high in cholesterol, most people’s blood cholesterol levels are not affected through eating them. In fact, eggs tend to reduce the risk of heart disease by altering the size of LDL particles Eggs have less than 1 gram of carbohydrates per egg and will help you stay full for hours. They’re also rich in a number of nutrients that could help protect your eyes and heart.
7) Coconut oil
Coconut oil has a variety of properties that make it ideal for a ketogenic diet. It contains medium-chain triglycerides, to begin with (MCTs). MCTs, unlike long-chain fats, are directly absorbed by the liver and converted to ketones or used as a fast source of energy.
Coconut oil has also been used to raise ketone levels in people with Alzheimer’s disease and other brain and nervous system disorders Lauric acid, a slightly longer-chain fatty acid, is the most abundant fatty acid in coconut oil. Coconut oil’s combination of MCTs and lauric acid has been proposed as a possible contributor to long-term ketosis
Furthermore, coconut oil can aid in weight loss and reduction of belly fat in adults who are obese. Men who consumed 2 tablespoons (30 mL) of coconut oil a day lost an average of 1 inch (2.5 cm) from their waistlines without making any other dietary changes in one sample
MCTs, which are abundant in coconut oil, can help to boost ketone production. It can also help you lose weight and belly fat by increasing your metabolic rate.
8) Dark chocolate and cocoa powder
Cocoa powder and dark chocolate Antioxidants can be found in dark chocolate and cocoa. In reality, cocoa has at least as much antioxidant activity as blueberries and acai berries, among other fruits Dark chocolate contains flavanols, which can help lower blood pressure and keep arteries safe, reducing the risk of heart disease.
Surprisingly, chocolate can be consumed as part of a ketogenic diet. However, it’s necessary to choose dark chocolate with at least 70% cocoa solids, ideally more, and to consume it in moderation.
Unsweetened chocolate (100 percent cocoa) has 3 grams of net carbs per ounce (28 grams)Antioxidants found in dark chocolate and cocoa powder can help lower the risk of heart disease.
Olives are similar to olive oil in terms of health benefits, but they are consumed in a solid form. The key antioxidant in olives, oleuropein, has anti-inflammatory properties and can help protect your cells from damage.
In vitro studies also indicate that eating olives can help avoid bone loss and lower blood pressure, but no human trials have been conducted yet. The carb content of olives varies depending on their size. However, fiber accounts for half of their carbohydrates, resulting in a low digestible carb material.
Two grams of total carbs and one gram of fiber are contained in ten olives (34 grams). Depending on the scale, this equates to around 1 gram of net carbs
Olives are high in antioxidants, which can protect the heart and bones. Per ounce, they have 1 gram of net carbs.
10) Butter and cream
On a ketogenic diet, butter and cream are healthy fats to include. Each serving contains only trace amounts of carbohydrates
Because of their high saturated fat content, butter and cream were once thought to cause or lead to heart disease. Saturated fat, on the other hand, isn’t related to heart disease in most people, according to many major studies In fact, some research suggests that consuming high-fat dairy in moderation can lower the risk of heart attack and stroke
Butter and cream, like other fatty dairy products, are high in conjugated linoleic acid, a fatty acid that can help you lose weight
When eaten in moderation, butter and cream are virtually carb-free and tend to have neutral or positive effects on heart health.