16 Foods to Eat on a Ketogenic Diet

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Ketone diets have become very popular lately.

Studies have shown that this high-fat, low-fat diet is effective for weight loss, diabetes, and seizures.

There is also early evidence that it may be beneficial for certain cancers, Alzheimer’s disease and other cancers.

Ketone diets typically limit carbohydrate content to 20 to 50 grams per day. This may seem difficult, but many nutritious foods can easily be adapted to this diet.

These are the 16 health foods you can eat with a ketogenic diet.

1. Seafood

Seafood is a very keto-friendly food. Salmon and other fish are rich in B vitamins, potassium, and selenium, but very low in carbohydrates.

However, the types of carbohydrates are different. For example, shrimp and most crabs are carbohydrate-free, while other shellfish make carbohydrates.

These shellfish may be included in the ketone diet, but consider these carbohydrates when trying to limit intake.

Below is a 3.5 ounce (100 grams) carbohydrate content of some common shellfish.

Clams: 5 grams

Rice: 7 grams

Octopus: 4 grams

Oyster: 4 grams

Squid: 3 grams

Salmon, sardines, mackerel, and other fatty fish are rich in omega-3 fats and have been shown to lower insulin levels and increase insulin sensitivity in overweight and obese people.

In addition, regular fish consumption is associated with reduced risk of illness and improved mental health.

Aim to eat more than 2 servings of seafood per week.

Overview:

Many types of seafood contain no or very few carbohydrates. Seafood is also a good source of vitamins, minerals, and omega-3s.

2. Low carb vegetables

Starch vegetables are low in calories and carbohydrates, but high in many nutrients, including vitamin C and certain minerals.

Vegetables and other plants contain fiber, and your body doesn’t digest and absorb fiber like other carbohydrates.

So look at that (or net) carbohydrate intake. This is the total amount of carbohydrates minus fiber intake.

Most vegetables are almost free of carbohydrates.

However, eating some of the “starch” vegetables such as potatoes, yams, and beets can exceed your carbohydrate limits throughout the day.

The net carbohydrate content of non-starch vegetables ranges from less than 1 gram of raw spinach to 8 grams of cooked Brussels sprouts.

Vegetables also contain antioxidants that help fight free radicals, unstable molecules that can cause cell damage.

In addition, cruciferous vegetables such as kale, broccoli, and broccoli are associated with a reduced risk of cancer and heart disease.

Low-carb vegetables are an excellent alternative to high-carb foods. For example, cauliflower can be used to mimic rice or mashed potatoes, “noodles” can be made with zucchini, and spaghetti squash is a natural alternative to spaghetti.

The carbohydrate content of non-starch vegetables is 8 grams per phi. Vegetables are rich in nutrients, have a wide range of uses, and help reduce the risk of disease.

3. There are hundreds of cheeses. Fortunately, they are very low in carbohydrates and high in fat, making them very suitable for ketogenic diets.

One ounce (28 grams) of cheddar cheese provides 1 gram of carbohydrates, 7 grams of protein, and 20% calcium RDI.

Although saturated fat in cheese is high, it has not been proven to increase the risk of heart disease. In fact, some research suggests that cheese may help prevent heart disease.

Cheese also contains conjugated linoleic acid, a type of fat associated with fat loss and improved body composition.

In addition, eating cheese regularly can reduce muscle loss and weakness with age.

A 12-week study in older people found that individuals who consumed 7 ounces (210 grams) of ricotta cheese daily increased muscle mass and strength throughout the course of the study.

Overview:

Cheese is rich in protein, calcium, and beneficial fatty acids, but still contains a small amount of carbohydrates.

4. butter

Avocado is very good for your health.

About 3.5 ounces (100 grams) or about half an avocado contains 9 grams of carbohydrates.

However, seven of them are fibrous, so their net intake of carbohydrates is only 2 grams.

Avocado is rich in many vitamins and minerals, including potassium, which is an important mineral that many people may not eat well. In addition, higher potassium intake can be more easily converted to a ketone diet.

In addition, avocado helps improve cholesterol and triglyceride levels.

In one study, when people’s diets were high in butter, their “bad” cholesterol and triglycerides were reduced by 22% and their “good” HDL cholesterol was increased by 11%.

Overview:

Avocado contains 2 grams of carbohydrates per serving and is rich in many nutrients such as fiber and potassium. In addition, they can improve heart health indicators.

5. Meat and poultry

Meat and poultry are considered staple foods of the ketogenic diet.

Fresh meat and poultry are carbohydrate-free and rich in many minerals such as vitamin B and potassium, selenium, and zinc.

They are also an excellent source of high quality protein and have been proven to help maintain muscle mass in a very low carbohydrate diet.

A study of older women found that eating a high-fat diet resulted in 8% higher HDL cholesterol compared to a low-fat high-carb diet.

If possible, we recommend choosing grass-fed meat. This is because the meat produced by herbivores contains more omega-3 fats, conjugated linoleic acid, and antioxidants than the meat of grain-eaters.

Overview:

Meat and poultry are free of carbohydrates and are rich in high quality proteins and some nutrients. Grazing meat is the healthiest option.

6. Egg

Eggs are one of the healthiest and most versatile foods on earth.

Large eggs contain less than 1 gram of carbohydrates and less than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle.

In addition, eggs have been shown to activate hormones, thereby increasing satiety and keeping blood sugar stable, thereby reducing caloric intake for 24 hours.

Eating whole eggs is important because most of the nutrients come from the yolk. These include lutein and zeaxanthin antioxidants that help protect eye health.

Egg yolks are high in cholesterol, but ingesting them does not raise blood cholesterol levels in most people. In fact, eggs seem to change the shape of LDL and reduce the risk of heart disease.

Overview:

Eggs contain less than 1 gram of carbohydrates, so you can be full for hours. They also contain many nutrients that may help protect eye and heart health.

7. Coconut oil has unique properties that make it suitable for a ketogenic diet.

First, it contains medium-chain triglycerides (MCT). Unlike long-chain fats, MCTs can be directly absorbed by the liver, converted to ketones or used as a fast energy source.

In fact, coconut oil can be used to increase ketone levels in patients with Alzheimer’s disease and other brain and nervous system diseases.

The main fatty acid in coconut oil is lauric acid, a slightly longer chain fat. It has been suggested that a mixture of MCT and lauric acid in coconut oil may promote long-term ketosis.

In addition, coconut oil can also help obese adults lose weight and belly fat. In one study, a man who ate two tablespoons (30 ml) of coconut oil a day lost 1 inch (2.5 cm) in his waist without changing his diet. other.

Read this article for more information on how to add coconut oil to your diet. You can also buy coconut oil online.

Overview:

Coconut oil is rich in MCT and can increase ketone production. In addition, it can accelerate metabolism, promote weight loss and abdominal fat.

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8. Greek yogurt and cheese

Greek yogurt and cheese are healthy, protein-rich foods.

Although they contain some carbohydrates, they can still be incorporated into the ketogenic lifestyle.

5 ounces (150 grams) of simple Greek yogurt provides 5 grams of carbohydrates and 11 grams of protein. This amount of cheese provides 5 grams of carbohydrates and 18 grams of protein.

Yogurt and cheese have been shown to help reduce appetite and promote satiety.

Or something to make your own delicious snacks.

However, both can also be used in combination with chopped nuts, cinnamon and optional sugar-free sweeteners to process ketones quickly and easily.

Overview:

Each serving of Greek yogurt and cheese contains 5 grams of carbohydrates. Research shows that they help reduce appetite and promote satiety.

9. Olive oil

Olive oil has an impressive effect on your brain.

Rich in oleic acid, a type of monounsaturated fat, it is known in many studies to reduce risk factors for heart disease.

In addition, extra virgin olive oil has many antioxidants called phenols. These compounds continue to protect heart health by reducing inflammation and improving arterial function.

Olive oil is a source of pure fat and contains no carbohydrates. Ideal for healthy salad dressing and mayonnaise.

It is not as stable as saturated fat at high temperature, so it is best to cook at low temperature or add olive oil to food after cooking. You can find olive oil online.

Overview:

Extra virgin olive oil is rich in monounsaturated fats and antioxidants that are good for the heart. Ideal for salad dressings and mayonnaise and can be added to cooked food.

10. Food.

Regular nut consumption is associated with a reduced risk of heart disease, certain cancers, depression and other chronic illnesses.

In addition, nuts and seeds are rich in fibre, giving you a feeling of fullness and reduced calorie consumption.

All nuts and seeds have a low carbohydrate content, but their content varies greatly by species.

Common carbs of 1 ounce (28 g) of nuts and seeds are:

Almonds: 3 grams net carbohydrates (6 grams total carbohydrates)

Brazil nuts: 1 g net carbs (3 g total carbs)

Cashew: 8 grams net carbohydrates (9 grams total carbohydrates)

Macadamia nuts: 2g net carbs (4g total carbs)

Pecan: 1 gram net carbohydrate (4 grams total carbohydrate)

Pistachio: 5 grams net carbohydrates (8 grams total carbohydrates)

Walnuts: 2 grams net carbohydrates (4 grams total carbohydrates)

Chia seeds: 1g net carbs (12g total carbs)

Flaxseed: 0 g net carbohydrates (8 g total carbohydrates)

Pumpkin Seed: 4 grams net carbs (5 grams total carbs)

Sesame: 3 grams net carbohydrates (7 grams total carbohydrates)

Overview:

Nuts and seeds are good for the heart and rich in fiber, leading to healthy aging. They provide 0 of 8 grams of carbs per gram.

11. Berry

Most fruits are too rich in carbohydrates to be included in the ketogenic diet, with the exception of berries.

Berries are low in carbohydrates and high in fiber.

In fact, raspberries and raspberries are as rich in fiber as they are in digesting carbohydrates.

These small fruits are rich in antioxidants and have been shown to reduce inflammation and prevent disease.

The following are carbohydrates found in about 3.5 ounces (100 grams) of fruit.

Blackberries: 5g net carbs (10g total carbs)

Blueberries: 12 grams net carbs (14 grams total carbs)

Raspberry: 6 grams net carbs (12 grams total carbs)

Strawberries: 6 grams net carbohydrates (8 grams total carbohydrates)

Overview:

Berries are rich in nutrients and can reduce the risk of disease. 12 grams of 5 grams of carbohydrates are provided for every 3.5 oz serving.

12. Butter and cream

Butter and cream are good fats in the ketogenic diet. Each type contains a small amount of carbohydrate in a single serving.

For many years, avocados and creams have been or are believed to cause heart disease due to their high saturated fat content. However, some large studies show that for most people, saturated fat is not associated with heart disease.

In fact, some studies have shown that moderate intake of high-fat milk may reduce the risk of heart attack and stroke.

Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, and fatty acids help reduce fat.

Overview:

When eaten in moderation, butter and cream are almost free of carbohydrates and appear to have a neutral or beneficial effect on heart health.

13. White rat

White rat noodles are an important supplement in the ketogenic diet. You can find them online.

Because they are mostly water, they contain less than 1 gram of carbohydrates and less than 5 calories per serving.

In fact, these noodles are made from a fiber called glucomannan, which can absorb up to 50 times its weight in water.

Fibers form gels that slow the movement of food in the digestive tract. It helps reduce hunger, raises blood sugar, and helps in weight loss and diabetes control.

White rat noodles come in a variety of shapes, including rice, fettuccine, and linguine. They can replace regular noodles with all types of recipes.

Overview:

Each serving of Shirataki Noodle contains less than 1 gram of carbohydrate. These viscous fibers slow the movement of food through the digestive tract and help promote proper and stable blood sugar.

Olives only provide the same health benefits as olive oil in solid form.

Olive oleuropein, the main antioxidant in olives, has anti-inflammatory properties and protects cells from damage.

In addition, studies have shown that eating olives may help prevent bone loss and lower blood pressure.

The size of the olive depends on the carbohydrate content of the olive. But since half of these carbohydrates come from fiber, their digestible carbohydrates are very low.

An ounce of olives (28 grams) contains 2 grams of total carbohydrates and 1 gram of fiber. This means that the net carbohydrate content of the seven olives is 1 g, depending on the size of the olives (82).

Overview:

Olives are rich in antioxidants and help protect your heart and bone health. Each ounce contains 1 gram of carbohydrates.

15. Unsweetened coffee and tea

Coffee and tea are very healthy and free of carbohydrates.

They contain caffeine, which can enhance your metabolism and improve your physical function, alertness and mood.

In addition, people who drink coffee and tea have been shown to reduce their risk of diabetes. In fact, those with the highest intake of coffee and tea had the lowest risk of diabetes.

It is possible to add heavy cream to coffee or tea, but stay away from “light” coffee or tea nets. They are usually made from skimmed milk and have a high carbohydrate taste.

Overview:

Unsweetened coffee and tea do not contain carbohydrates, which can accelerate metabolism and improve mental and physical conditions. They can also reduce the risk of diabetes.

16. Dark chocolate and cocoa powder

Dark chocolate and cocoa powder are excellent sources of antioxidants.

In fact, cocoa is called “super fruit” because it provides as much antioxidant activity as other fruits such as blueberries and acai.

Dark chocolate contains flavanols. Flavanol lowers blood pressure, keeps your arteries healthy, and reduces the risk of heart disease.

Unexpectedly, chocolate can be part of a ketogenic diet. However, it is important to choose dark chocolate containing 70% or more (preferably more) cocoa solids.

One ounce (28 grams) of unsweetened chocolate (100% cocoa) contains 3 grams of carbohydrates. The same amount of 70% dark chocolate 70% 85% contains up to 10 grams of net carbohydrates.

You can find dark chocolate and cocoa online.

Overview:

Dark chocolate contains 3 CON 10 grams of net carbs per ounce. Its high antioxidant content helps reduce the risk of heart disease.

Bottom line

The ketogenic diet can be used to achieve weight loss, control blood sugar levels and other health-related goals.

Fortunately, you can include a variety of nutritious, delicious, and multifunctional foods that can be retained in daily carbohydrates.

To enjoy all the health benefits of the ketogenic diet, consume these 16 foods regularly.