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List of Healthy Foods to Eat on a Ketogenic Diet

We all know that the keto diet has become quite popular recently. According to recent scientific studies, it has been proven that the diet is very low-carb, high-fat diet, and considered as effective for weight loss, diabetes as well as epilepsy.

There is also early evidence to show that it is very beneficial for certain cancers, Alzheimer's disease, and several other diseases.  It is essential to keep in mind that a well-balanced ketogenic diet limits carbs to 20–50 grams per day. However, it may seem challenging, and many nutritious foods easily fit into this way of eating.

Seafood

It is essential to keep in mind that both fish and shellfish are considered as keto-friendly foods. It is fascinating to know that salmon and other fish are loaded with rich in B vitamins, potassium, or selenium, yet virtually carb-free. However, the carbohydrates in various types of shellfish vary. However, the shrimp and most crabs contain no carbs, as well as types of seafood, do.

Moreover, jeep in mind that the mackerel and other fatty fish are high in omega-3 fats that have been found to lower insulin levels or increase insulin sensitivity in overweight and obese people.

Low-Carb Vegetables

Non-starchy vegetables are low in carbohydrates but high in several nutrients such as vitamin C and several minerals. Moreover, herbs or other plants that contain fiber that your body doesn't digest and absorb like other carbohydrates.  A lot of vegetables contain very few net carbs.

Moreover, vegetables also include antioxidants that aid protects against free radicals that are unstable molecules that can cause cell damage.

Cheese

Cheese is considered one of the most nutritious fat, and there are hundreds of types of cheese. All of them are very low in carbohydrates and high in fat, which makes them an excellent fit for a ketogenic diet. Along with this, cheese is also high in saturated fat. However, it hasn't been shown in order to increase the risk of heart disease. Eating cheese too help reduce the loss of muscle mass and strength that occurs with aging.

Avocados

Avocados are loaded with several vitamins and minerals, such as potassium that is considered an essential mineral many people may not get enough of. However, a potassium intake also helps make the transition in order to a ketogenic diet more manageable. Avocados also help to improve cholesterol and triglyceride levels.

Meat and poultry

Both meat and poultry are stapled foods on a ketogenic diet. These foods are also used frequently while following a gluten-free diet. It is essential to know that fresh meat and poultry contain no carbs, and it is also rich in B vitamins as well as several minerals such as potassium, selenium, and zinc.

Meat is also a great source of protein that has been shown in order to help preserve muscle mass during a very low-carb diet.  If you are going to follow the proper keto diet, it is best to select the grass-fed meat if possible. The reason is that animals that eat grass produce meat with higher amounts of omega-3 fats are responsible for conjugated linoleic acid or antioxidants than meat from grain-fed animals.

Eggs

eggs are known as one of the healthiest as well as the most versatile foods on the planet. It is fascinating to know that one large egg contains less than 1 gram of carbs and 6 grams of protein. Furthermore, eggs have also been shown in order to trigger hormones that increase feelings of fullness and also keep blood sugar levels stable, leading to lower calorie intakes.

Coconut oil

Coconut oil comprises some of the unique properties that make it well suited for a keto diet. It also contains MCTs that are taken up directly by the liver and also converted into ketones and used as a rapid source of energy. Along with this, coconut oil has also been used to increase ketone levels in people with Alzheimer's disease.

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