01 Apr What foods should one eat on a ketogenic diet?
Ketogenic diet is quite popular these days. It is a low carb high fat diet. It is best suited for weight loss, diabetes and cardiac problems. The diet is started by reducing the carbs level by not more than 20 grams per day. The carbs level is slowly brought to 40 grams per day. This is highly challenging. However it is possible by wisely selecting the right food.
Here are some of the healthy foods that are best suited for ketogenic diet:
Sea foods like shellfish and fish are well suited for ketogenic diet. This is because they are rich in vitamins, potassium and have very little carbs in them. The carb levels vary from one type of sea animal to the other. For instance, crabs have no carbs. On the other hand jelly fish have a very little carb. Ketogenic food should never have zero carbs. They should have very little carbs for the liver to start the process of breaking down the stored fats in the body, which is 20 grams per day.
100 grams of clams have 5 grams of carbs, while 100 grams of mussels have 7 grams of carbs, octopus and oyster have 4 grams of carbs / 100 grams of serving and squid has 3 grams of carbs / 100 grams of serving.
Other fish like sardine, salmon, mackerel are rich in fats and they lower the insulin level in the blood.
Low carb vegetables
Vegetables are rich in vitamin C and provide a lot of minerals. They also provide fibre that is not used to gain energy but helps to improve digestion. This is because during digestion the fibers absorb water and helps in easing bowel movement. Most vegetables contain carbs. But consuming one bowl of potatoes, beetroots or yams might fulfill the day’s need of carbs.
Apart from this they also enrich the ketogenic diet. They achieve this by protecting from free radicals that cause cell damages. Cauliflower can be used to mimic the calorific values of rice and mashed potatoes. Zuccini can replace the calorific value of spaghetti. The net carbs in a cup of vegetables that are non – starchy is between 1 and 8 grams.
Cheese is a good option for ketogenic diet followers as it gives delicious tastes. It is also nutritious. 28 grams of Cheddar cheese provides
- 1 gram of carbs
- 7 grams of protein
Cheese is high in saturated fat. It contains linoleic acid that helps to reduce fat in the body. Also eating cheese helps to reduce loss of muscle mass. This action cannot be provided by any other ketogenic food. Therefore keto restaurants use lot of cheese to make it tasty, delicious and keto friendly. To know what restaurants use this method to prepare their menu, visit the KS website.
100 grams of avocados contain 9 grams of carbs. Out of these 9 grams of carbs, 2 grams are fibre which is highly beneficial to a keto diet. Therefore technically it only has 7 grams of carbs. They are rich in minerals like potassium. A higher potassium diet eases the transition of keto diet. They help to improve cholesterol and triglyceride levels. High potassium diet reduces the levels of bad cholesterol and increases good cholesterol which is necessary to maintain a healthy heart.
Meat and Poultry
They contain no carbs. They are rich in vitamins, especially vitamin B and some minerals like potassium, zinc and selenium. They provide large quantities of protein. It is always recommended to choose grass fed meat. This is because animals that feed on grass provide more
- Conjugated linoleic acid
- Omega 3 fats
Compared to the grain fed meat.
One egg contains 1 gram of carbs and 6 grams of protein. Eggs trigger hormones that increase the feeling of fullness in stomach. It helps to keep blood sugar level stable. One should eat the complete egg as most of the nutrients are present in the yolk. It also has lutenin and zeaxanthin that protects the eyes
Coconut oil consists of MCT – Medium Chain Triglycerides. MCTs are directly sent to the liver. MCTs immediately get converted into ketones in case of ketogenic diet. They are converted into rapid source of energy in normal persons. Even before the ages of ketogenic diet, coconut oils as used to increase ketone levels in people with Alzheimer’s disease.
Lauric acid is the main fatty acid in the oil. A mix of lauric acid and MCT increases ketosis.
150 grams of yogurt have 5 grams of carbs and 11 grams of protein. The cottage cheese is similar to yogurt. 150 grams of cottage cheese have 5 grams of carbs and 18 grams of protein. Both yogurt and cheese are delicious in taste and help to reduce appetite. Therefore many keto restaurants use them in their recipe. To know which restaurants provide such delicious recipes visit KS website.
Olive oil is rich in mono saturated fats and the fats help to reduce cardiac risks. Olive oil is an anti oxidant that helps to improve the artery functions increasing cardiac life. Therefore the olive oil becomes a good base for keto – mayonnaise.
Nuts and seeds
All the nuts and seeds are low in carbs. They are high in fibre which helps to absorb fewer calories very well giving the feel of fullness quick. They help to reduce heart diseases, depression.