10 Foods you can eat while on a ketogenic diet
A keto diet, also known as a ketogenic diet, is a low-carb, moderate-protein, high-fat diet that can aid in fat loss. Over 50 trials have found that it has multiple benefits for weight loss, fitness, and efficiency. As a result, an increasing number of physicians and healthcare providers are promoting it.
A ketogenic diet is highly effective for shedding extra body fat, decreasing appetite, and strengthening type 2 diabetes or metabolic syndrome.
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What is a ketogenic diet?
The keto diet is a high-fat, low-carb diet. In certain ways, it’s similar to other low-carb diets.
In a keto diet, you eat far less carbs while retaining a modest protein consumption and likely increasing the fat intake. Reduced carbohydrate consumption allows the body to reach a physiological condition known as ketosis, under which fat from your food and your body is burned for energy.
Carbohydrates are usually reduced to 20 to 50 grams a day on a ketogenic diet. Although this may seem daunting, many healthy foods may easily be integrated into this diet.
Here are some healthy foods to eat on a ketogenic diet:
Fish and shellfish are great keto ingredients. Salmon and other fish are abundant in B vitamins, potassium, and selenium despite being low in carbohydrates.
The carbohydrate content in various species of shellfish, on the other hand, differs. For example, while shrimp and most crabs are carb-free, some shellfish are not.
Although these shellfish can still be consumed on a ketogenic diet, it’s important to keep these carbs in mind if you’re trying to adhere to a tight carb cap.
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 present in vegetables and other foods, which the body can not digest and process like other carbohydrates.
As a consequence, pay attention to their digestible carb count, which is equal to total carbs minus fiber. Carbs that are consumed by the body are referred to as “net carbs.”
It’s worth mentioning that net carbs and their impact on the body are debatable, and more study is needed.
Most 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 quota.
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 present in vegetables help shield cells from free radicals, which are reactive 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 should be used to supplement high-carb diets.
Here are some examples of keto-friendly vegetables to include in your eating plan:
- Green beans
- Peppers (especially green)
There are a lot of different varieties of cheese. Fortunately, the most of them are low in carbohydrates and high in fat, rendering them suitable for a ketogenic diet.
Here are some low-carb cheeses to add to your keto diet:
- Blue cheese
- Colby jack
- Cottage cheese
- Cream cheese
- Goat cheese
- Pepper jack
- String cheese
Avocados are highly nutritious; 3.5 ounces (100 grams), or about half of a medium avocado, contains 9 grams of carbohydrates.
Avocados are rich in a number of vitamins and minerals, including potassium, a vital mineral that many people lack. Furthermore, eating more potassium can make the transition to a ketogenic diet easier. Avocados can also help lower cholesterol and triglyceride levels.
5. Red meat and poultry
On a ketogenic diet, red meat and poultry are called staple foods.
Red meat and poultry have no sugars and are high in B vitamins and minerals.
They’re also rich in high-quality protein, which has been shown to better retain muscle mass on a low-carb diet.
In one study, older women who consumed 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.
Use grass-fed red meat. Since grass-fed animals have meat with higher levels of omega-3 fats, conjugated linoleic acid, and antioxidants than grain-fed animals, grass-fed meat is healthier.
Eggs are one of the world’s most nutritious and most versatile ingredients.
One large Egg contains under 1 gram of carbohydrates and about 6 grams of protein. Eggs are suitable for a ketogenic diet.
Eggs have also been shown to activate hormones which increase fullness and satiety.
It is essential to consume the whole egg, as the yolk contains most of the egg nutrients. This contains lutein and zeaxanthine antioxidants that protect the eye health.
While cholesterol in egg yolks is high, in most people it doesn’t increase blood cholesterol. Eggs appear, in reality, to alter the size of LDL particles and in that way reduce the risk of cardiac disease.
7. Coconut oil
The peculiar properties of coconut oil make it ideally suited for a ketogenic diet.
It includes medium chain triglycerides (MCTs). In comparison to long chain fats, the liver absorbs MCTs and transforms them into ketones or is used as a fast energy source.
Indeed, in people dealing with Alzheimer’s and other conditions, coconut oil has been used to increase ketone levels in the brain and nervous system.
Lauric acid, a slightly longer-chain fat, is the predominant fatty acid in cocoa oil. The MCTs combination of cocoa oil and lauric acid has been known to encourage a permanent state of ketosis.
In addition cocoa oil can help adults struggling with obesity to lose weight and burn stubborn belly fat.
In on experiment men eating 2 teaspoons (30 mL) a day of coconut oil lost an inch (2.5 cm), on average, from their waistline without any more dietary changes.
8. Olive oil
Olive oil provides the heart with incredible benefits.
It is rich in oleic acid, which in several experiments has shown to minimize the risk of heart failure.
Extra-virgin olive oil also has a high amount of antioxidants or phenols. These compounds protect cardiac health by reducing inflammation and increase arterial control.
Olive oil contains no carbohydrates. It’s the right basis for balanced mayonnaise and salad dressings.
Since olive oil is not so stable at high temperatures as saturated fats, it’s safer to use for low heat cooking or alternatively add it to your food after cooking.
9. Nuts and seeds
Nuts and seeds are healthy foods with a high level of fat and a low level of carbs.
Frequent nuts consumption was associated with a decreased risk of heart disease, certain cancers, depression and other chronic diseases.
- Brazil nuts
- Macadamia nuts
- Chia seeds
- Pumpkin seeds
- Sesame seeds
10. Unsweetened coffee and tea
Caffeine improves metabolism and can help with physical activity, alertness, and mood.
Furthermore, coffee and tea drinkers have been found to have a lower chance of developing diabetes. Those that drink the most caffeine have the lowest chance of contracting diabetes.
It’s okay to use heavy cream in coffee or tea, but please avoid “light” coffee and tea lattes. These are normally made of nonfat milk and have a strong carbohydrate content.
Weight reduction, blood sugar balance, and other health-related targets can all be achieved on a ketogenic diet.
Fortunately, it may contain a wide variety of nutritious, delicious, and flexible food combinations while also holding you under your regular carb cap.
Consume keto-friendly foods on a daily basis to enjoy the full health effects of the ketogenic diet.