10 Healthy Foods to Eat on a Ketogenic Diet

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Now a day’s  popular diet is ketogenic diet . A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

Here are 10 foods to eat on a ketogenic diet.

Fish and Seafood

Fish is rich in B vitamins, potassium and selenium; it’s also protein-rich and carb-free. Salmon, sardines, mackerel, albacore tuna and other fatty fish boast high levels of omega-3 fats, which have been found to lower blood sugar levels and increase insulin sensitivity. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health. Aim to consume at least two 3-ounce servings of fatty fish weekly.

Avocados

Avocado contains fiber, copper, folate, and potassium. The fruit contains Vitamin K, Vitamin E, Vitamin C, and Vitamin B1, B2, B3, B5 and B6. That’s a lot of B-Vitamins! It also contains zinc, iron, manganese, and magnesium. With a mere 2 net carbohydrates per 100 grams, the avocado is a must on the list of acceptable foods on the keto diet. It is low in saturated fats and absent of sodium and cholesterol.

Eating avocados may help with controlling hypertension. The fruit is also high in good-for-you monounsaturated fatty acids. About 1/5 of the avocado’s content is insoluble and soluble forms of fiber.

Nuts, Seeds and Healthy Oils

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.

Olive Oil

Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It’s ideal for salad dressings, mayonnaise and adding to cooked foods. It provides impressive benefits for your heart.

Berries

Berries are low in carbs and high in fiber. These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease.

Dark Chocolate and Cocoa Powder

 

Check the label on these, as the amount of carbs depends on the type and how much you consume. Cocoa has been called a “super fruit” because it is rich in antioxidants, and dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

Cheese

The good news is, cheese is totally fine to eat on the keto diet. Unlike most breads, for example, it’s an ideal ratio of carbs and protein — an excellent low-carb addition to many meals and snacks that’s much better for you than, in many instances, a bowl of white pasta. But, a 1-ounce slice of cheese delivers about 30 percent of the daily value for saturated fat, so if you’re worried about heart disease consider portions when noshing on cheese.

Low-Carb Vegetables

Vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.

The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts.

Vegetables are nutritious, versatile and may help reduce the risk of disease.

Unsweetened Coffee and Tea

Coffee and tea are incredibly healthy, carb-free drinks.Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes. Adding heavy cream to coffee or tea is fine, but stay away from “light” coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings.

Tomatoes

Tomatoes contain much fewer carbs than other fruits. Therefore, they’re considered keto-friendly, while most other fruits are not. Tomatoes are much easier to fit within the daily carb limit than other fruit, which is what makes tomatoes keto-friendly. The same can be said of other low carb fruits, including zucchini, peppers, eggplant, cucumbers, and avocado.

 

 

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