Ketogenic Diet ( Keto Diet)
“Ketogenic” may be a term for a low-carb diet, high fat diet that shares many connections with the Atkins and low carb diets. It involves extremely reducing carbohydrate intake and replacing it with fat. The idea is for you to urge more calories from protein and fat and fewer from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and light bread.
Here are some healthy foods to eat on a ketogenic diet.
- Seafood
- Low-carb vegetables
- Cheese
1.Seafood
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet basically carb-free. However, the carbs in different types of shellfish differ. For instance, while shrimp and most crabs contain no carbs, other sorts of shellfish do. While these shellfish can still be included on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.
Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish.
- clams: 4 grams
- mussels: 4 grams
- octopus: 4 grams
- oysters: 3 grams
- squid: 3 gram
Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in people who have overweight and obesity. In addition, frequent fish intake has been linked to a decreased risk of disease and improved cognitive health. The American Heart Association recommends consuming 1 to 2 seafood meals every week.
2. Low-carb vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs. Therefore, check out their digestible carb count, which is total carbs minus fiber. The term “net carbs” simply refers to carbs that are consumed by the body.
Note that net carbs and their effects on the body are somewhat controversial, and more research is required. Many vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams, or beets could put you over your integrated carb limit for the day.
Low carb veggies make great replacements for higher carb foods.
For instance:
- Cauliflower are often wont to mimic rice or mashed potatoes
- “Zoodles” can be created from zucchini
- Spaghetti squash is a natural substitute for spaghetti
Here are some examples of keto-friendly vegetables to add in your eating plan.
Keto vegetable list:
- Asparagus
- Avocado
- Broccoli
- Cabbage
- Cauliflower
- Cucumber
- Green beans
- Eggplant
- Kale
- lLttuce
- Olives
- Peppers (especially green)
- Spinach
- Tomatoes
- Zucchini
3. Cheese
There are hundreds of types of cheese. Fortunately, most are very low in carbs and high in fat, which makes them a superb fit a ketogenic diet. One ounce (28 grams) of cheddar provides 1 gram of carbs, 6.5 grams of protein, and an honest amount of calcium. Cheese is high in saturated fat, but it hasn’t been shown to extend the danger of heart condition. In fact, some studies suggest that cheese may help protect against heart condition. Cheese also contains conjugated linolic acid , which may be a fat that has been linked to fat loss and enhancements in body composition. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that happens with aging. A 12-week study in older adults found that those that consumed 7 ounces (210 grams) of ricotta cheese per day experienced less muscle mass and muscle strength loss over the course of the study than others.
Here are some cheeses that are lessened in carbs for a keto diet.
Keto cheese list:
- Blue cheese
- Brie
- Camembert
- Cheddar
- Chevre
- Colby jack
- Cottage cheese
- Cream cheese
- Feta
- Goat cheese
- Halloumi
- Havarti
- Limburger
- Manchego
- Mascarpone
- Mozzarella
- Muenster
- Parmesan
- Pepper jack
- Provalone
- Romano
- String cheese
- Swiss
