10 FOOD ITEMS YOU CAN EAT ON A KETO DIET
Ketogenic diet or as we say it keto diet. It has become very trendy now days. You can make yourself a fat burning machine while following this diet.
A ketogenic diet limits your daily carb intake to 20-50 grams only . While This may seem challenging , but you can easly fit into this way of eating.
Here are 10 healthy keto friendly food you eat to accomplish your keto goals.
Cheese is both delicious and healthy.
There is plenty of variety of cheese. Fortunately ,all of them are high in fat and low in carbs which is best for your keto diet.Cheese also contains cojugated linoleic acid, which is fat that has been linked to fat loss and improvements in body composition.
1 oz (28.4 g) of Cheddar cheese have 0.4 gram of carbohydrates , 7 grams of protein and 9 grams of cheese.
In additional, eating cheese helps to mantain muscle mass and increase strength.
2. SEA FOOD
Fish and shellfish are very keto-friendly food.They contain a good amount of protein.Salmons and some other fish are rich in B vitamins,potassium,selenium and are carbs free.
However, carbs vary in shellfish.Each type has different amount of carbs.Fats and proteins can be increased or decreased in a meal but carbs are the major concern.
You can still include these in your diet plan but you have to keep an eye on the macros.
Here are the carbs count for 3.5 oz (100 grams) servings of some popular types of shellfish
On the other hand fatty fish like Salmon,Sardines,Mackerel and other fatty fish have high amount of Omega-3-fats.
Frequent eating of seafood leads to a healthy heart and improves mental health.
Aim to consume at least two servings of sea food weekly.
3. Olives and olive oil
.Virgin olive oil and olives contain numerous health-promoting compounds. One of the most studied olive components is a phenolic compound called oleocanthal.
Oleocanthal possesses similar anti-inflammatory properties as ibuprofen, which makes olives and virgin olive oil a great addition to the diet for anyone who wants to reduce pain and inflammation.
A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size.
This guilty pleasure may be as pleasurable for you as it is for your health. For example, the cocoa in dark chocolate contains many flavanols that decrease blood pressure, heart disease risk, and insulin resistance.
In fact, cocoa is known as a “super fruit” because it provides at least as much antioxidant activity as any other fruit (including keto-friendly berries).
However, this doesn’t mean that you have a free pass at eating as much dark chocolate as you’d like, especially on the ketogenic diet. Many chocolate products contain enough net carbs to kick you out of ketosis.
There are hundreds of types of berries in the world, and all of them contain different anthocyanins, which are flavonoids responsible for their distinctive colors of red, blue, and purple. These flavonoids also have powerful anti-inflammatory effects.
While you are on the ketogenic diet, it is best to consume berries in moderation due to their relatively higher net carb content.
Here are the carb counts for 3.5 ounces (100 grams) of some keto-friendly berries:
- Blackberries: 10 grams of total carbs (~5 grams of net carbs)
- Blueberries: 14 grams of total carbs (~12 grams of net carbs)
- Raspberries: 12 grams of total carbs (~5.5 grams of net carbs)
- Strawberries: 8 grams of total carbs (~5.5 grams of net carbs)
6.NUTS AND SEEDS
Nuts and seeds are a healthy addition to any diet.
Many studies have found frequent nut consumption to be associated with a reduced risk of heart disease, certain cancers, depression, and obesity. Nuts and seeds also contain plenty of fiber, which helps boost weight loss by increasing satiety.
Seeds come with many unique benefits as well. Flax seeds, for example, are the richest dietary source of lignan precursors, while sesame seeds offer the highest amount of phytosterols of all nuts and seeds. Both lignans and phytosterols are helpful in reducing inflammation, heart disease risk, and cancer risk.
On the ketogenic diet, you will find a lot of recipes that call for almond flour and flax meal, which are healthy low-carb flour alternatives. Make sure, however, that you are aware of how much of these low-carb flours you are using. An over-reliance on these nut and seed flours can unknowingly cause you to consume too many calories, carbs, and inflammatory fats.
Although all nuts and seeds are low in net carbs, the amount they contain varies quite a bit among the different types.
Here are the carb counts for 1 ounce (28 grams) of the most widely consumed nuts and seeds:
- Almonds: 6 grams of total carbs (3 grams of net carbs)
- Brazil nuts: 3 grams of total carbs (1 gram of net carbs)
- Cashews: 9 grams of total carbs (8 grams of net carbs)
- Macadamia nuts: 4 grams of total carbs (2 grams of net carbs)
- Pecans: 4 grams of total carbs (1 gram of net carbs)
- Pistachios: 8 grams of total carbs (5 grams of net carbs)
- Walnuts: 4 grams of total carbs (2 grams of net carbs)
- Chia seeds: 12 grams of total carbs (1 gram of net carbs)
- Flax seeds : 8 grams of total carbs (0 grams of net carbs )
- Pumpkin seeds: 5 grams of total carbs (4 grams of net carbs)
- Sesame seeds: 7 grams of total carbs (3 grams of net carbs)
Avocados are an essential part of the ketogenic diet, especially in the beginning. This is because avocados are high in several vitamins and minerals, including potassium. By increasing your potassium intake, you can help relieve many of the symptoms of the keto flu during the first few days of keto.
One-half of a medium avocado contains around nine grams of carbs, but seven of these are from fiber. This means that each half only has 2 grams of net carbs, which makes avocados a keto-friendly and healthy option.
Not a fan of avocados? Try using avocado oil instead. Although you won’t get all of the vitamins and minerals that you would by eating a full avocado, the oil contains mostly monounsaturated fat. This unsaturated fatty acid helps improve cholesterol levels and is stable enough to withstand high temperatures during cooking and baking.
8. COCONUT OIL
The clearest evidence of why saturated fats aren’t bad for us can be found in the studies on coconut oil — one of the most saturated fat filled foods you can consume.
The researchers have found that coconut oil promoted a reduction in abdominal fat and kept blood lipids under control, while soybean oil caused an increase in total cholesterol and a decrease in HDL cholesterol.
One of the reasons behind these health-promoting effects is a fat found in coconut oil known as MCTs or medium-chain triglycerides. Unlike long-chain fats that you’ll find in fatty meats and dairy, MCTs are taken up directly by the liver and converted into ketones.
By increasing ketone levels, MCTs and coconut oil can help decrease calorie consumption, increase energy levels, and improve brain function. In fact, the MCTs in coconut oil can even improve the quality of life and cognitive function of people with Alzheimer’s disease, Parkinson’s disease, epilepsy, and other neurological disorders.
9. LOW CARB VEGGIES
An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis.
If the vegetable grows below ground then you should stay away.
You can have :-
All the vegetable contain carbs.You have to keep an eye on there macros to avoid getting your ketosis knocked out.
10. PLAIN GREEK YOGURT AND COTTAGE CHEESE
Plain Greek yogurt and cottage cheese are healthy, high-protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle.
5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein.
Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.
Either one makes a tasty snack on its own.
However, both can also be combined with chopped nuts, cinnamon and optional sugar-free sweetener for a quick and easy keto treat.