10 Healthy Foods To Eat On A Ketogenic Diet
What is Ketogenic Diet?
The Ketogenic or Keto diet is a diet style that is low in carbohydrates and high in fats with a total daily intake of only 20 to 50 grams of carbs. The reduction in carbohydrate intake puts your body in a metabolic state called ketosis where your body uses ketones as an alternative source of energy instead of glucose. which is used in the 19th century to control and treat some medical conditions. In the 19th century, the ketogenic diet was commonly used to control diabetes, and after 2 decades, it was introduced as an effective treatment for epilepsy in children when even the medications are still ineffective. The Ketogenic diet is also used for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.
After some time, the ketogenic diet is considered one of the best ways to lose weight. There is the Atkin diet that is low in carb and high in protein and there are some diets like Paleo and Dukan that is high in protein and moderate in fat but the keto diet is a unique diet that is high in fat(which consists 70% to 80% of fats) and moderate in protein.
The Ketogenic Diet or any other diet that is low in carbs improves your cholesterol, blood pressure, and blood sugar, and they also reduce your appetite, boost weight loss and lower your triglycerides.
Here are some healthy foods you could eat on a Ketogenic Diet.
1. Non-Starchy Vegetables
Starchy Vegetables contain carbohydrates. So it is not in ketogenic varieties. Non-starchy vegetables on the other hand are very low in carbs and are very good for our health as they contain plenty of vitamins, minerals, and other important nutrients called phytochemicals. Vegetables are a good source of dietary fiber, which helps to aid digestion and has been shown to lower cholesterol.
Starchy Vegetables are rich in carbs. A single cup of starchy vegetables could give you the required carbs for the day. However on the other hand A single cup of Non-Starchy vegetables will provide you with a minimum of 1 gram to a maximum of 7 grams of carbs(depends on the type of vegetable you choose)
Low Carb Veggies :
- cauliflower
- cucumber
- green beans
- asparagus
- avocado
- spinach
- cabbage
- eggplant
- kale
- lettuce
- tomatoes
- broccoli
- peppers
- olives
2. Seafood
Fish and other seafood tend to be incredibly nutritious and healthy. They’re particularly high in B12, iodine, and omega-3 fatty acids — all nutrients of which many people don’t get enough. Like meat, almost all types of fish and seafood contain next to no carbs. Salmon. A 100 gram serving of Atlantic salmon packs 13 grams of healthy fats, 20 grams of protein, and zero carbs.\
Even though fishes and shellfishes contain 0 carbs, not every seafood item contains 0 carbs. Some may have little carbs in them. It doesn’t mean you can't eat. You can eat them in small portions and be wary of your daily carbs intake as in the keto diet 20 to 50 grams of carbs is the limit of intake per day. Plan your diet with mindfulness of carb and calorie intake.
Sardines, Salman, Trout, Mackerel, Herring, Tuna, Mahi-Mahi, Shrimp & Bay Scallops are some fishes that are 0 in carbs.
Do You Know? If you are on diet not only for weight loss but to try and change yourself for a better and healthy lifestyle. You should definitely add seafood to your diet as it is not only benefits weight loss but also keeps your heart healthy.
The American Heart Association recommends consuming 1 to 2 seafood meals every week as a study showing that frequent intake of seafood decreases the risk of heart diseases.
3. Nuts
When you talk about nuts, many people think that eating nuts on a daily basis would lead them to weight gain. There is a partial truth to it but In one of the largest studies to date about nuts, researchers found that eating several small servings of nuts(20 to 50 grams depending on the type of nut you pick)each week may significantly lower your risk of heart attack or stroke and it can also reduce your cholesterol levels and help maintain healthy blood sugar levels in people who have diabetes. Adding nuts to your diet is not only beneficial to your health but it will help you in your weight loss journey as it is rich in protein and fiber.
Each and every nut will aid you in your weight loss journey but when you take on the keto diet. You don’t have many choices in choosing nuts as they contain carbs in them. You can eat Almonds, Macadamia Nuts, Walnuts as they all contain low carbs when compared to other nuts.
Almonds -6grams of carbohydrate per 30 grams with a total of 178 calories.
Walnuts -4 grams of carbohydrate per 30 grams with a total of 190 calories.
Macadamia Nuts -4 grams of carbohydrate per 30 grams with a total of 215 calories.
4. Eggs
Eggs play a vital role in weight loss. It is high in protein and healthy fats and also contains many minerals and nutrition. 2 large eggs contain 14 grams of protein with 0.7gram of carbs and a total of 143 calories. There are many benefits to adding eggs to your diet. Some of them are
- Eggs are Nutrient Rich and One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.
- Eggs Are High in Quality Protein with 7grams of protein in one large egg. It is the cheapest source of protein
- Eggs Raise Levels of HDL (high-density lipoprotein) or good cholesterol, absorbs LDL cholesterol (bad cholesterol), and carry it back to the liver. The liver then breaks it down and flushes it from the body. High levels of HDL cholesterol can also lower your risk for heart disease and stroke
- Eggs are a good source of Omega-3s. It is very healthy for your body as it can help you Fight Depression and Anxiety, improving your eye health, helps promote brain health during pregnancy and early life, improves your heart health, and decreases any risk of heart diseases, has anti-inflation properties, Improves mental disorder, etc..,
- Eggs Are Filling and Help with Weight Loss.
- Eggs Are Among the Best Dietary Sources of Choline. Choline is an essential nutrient that regulates vital bodily functions, such as forming cell membranes and aiding communication between neurons. The body does not produce enough choline on its own, so people need to get it from food sources.
5. Bacon
Bacon has a good nutrition value. Bacon contains a few things that are good for you, including high-quality protein, and high levels of essential vitamins and minerals including thiamin, vitamin B1, B2, B3, B5, B6, B12, iron, zinc, niacin, and selenium.
100 grams of bacon contains 35grams of fat, 34 grams of protein, and only 1.7 grams of carbs with a total of 468 calories.
6. Beef
Beef is rich in protein, fat, and nutrition. 100 grams of beef contains 20 grams of fat, 26 grams of protein, 0 grams of carbs with a total of 291 calories. With no carbohydrates and more fat than most meat, beef is a keto-friendly source of protein. And also there are many health benefits that come from beef.
- Beef Provides a Large Source of L-Carnitine. L-Carnitine is an important amino acid. It plays a significant role in boosting your body’s metabolism. It does this by improving mitochondrial function and increasing cellular energy. Many athletes use it to help them burn fat, and for enhanced recovery, and prevent muscle fatigue
- Beef provides the “Master Antioxidant” Glutathione. Glutathione is a powerful antioxidant that’s made in the body’s cells. Its levels decrease as a result of aging, stress, and toxin exposure. Boosting glutathione may provide many health benefits, including reduction of oxidative stress
- Beef is high in protein and helps improve muscle mass.
- Beef is Extremely Rich in minerals and nutrients like protein, iron, zinc, selenium thiamine, riboflavin, niacin, vitamin B6, vitamin B12, vitamin D, phosphorus, pantothenate, magnesium, potassium, choline, monounsaturated fat, and conjugated linoleic acid.
- Eating beef on a regular basis helps prevent your body from iron deficiency.
- Beef contains “Carnosine” a type of amino acid that is used to prevent aging and for preventing or treating complications of diabetes such as nerve damage, eye disorders, and kidney problems.
7. Mushrooms
Mushrooms are a rich, low-calorie source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes. They’re also great sources of Selenium. Mushrooms are one of the healthiest vegetables you can consume on a keto diet. They are also rich in potassium, magnesium, zinc, and folate.
100 grams of Mushrooms contains 0.5 grams of fat, 2.2 grams of protein, 5 grams of carbs, 2.2 grams of dietary fibers, 2.3 grams of sugar with a total of 291 calories.
8. Coconut Oil
Coconut oil is perfectly keto-friendly. Because it’s pure fat, it can help you meet your increased fat needs without adding any carbs to your diet. Eating coconut oil can help you achieve ketosis. It contains saturated fats and most of them are medium-chain triglycerides (MCTs). Unlike most fats, MCTs are rapidly absorbed and taken directly to the liver, where they can be used immediately for energy or converted into ketones.
The fatty acids in coconut oil can encourage your body to burn fat, and they provide quick energy to your body and brain. They also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk
1TBSP(tablespoon) or 14 grams of coconut oil contains 13 grams of fat in which 11 grams are saturated fat, o grams of carbs, cholesterol, sugars with a total of 121 calories.
9. Olive Oil
Olive oil is very nutrient-rich and it has so many health. Olive oil is rich in healthy monosaturated fats and loaded with antioxidants. Olive oil can help you with inflammation as it has strong anti-inflammatory properties, prevents stroke, and protects you from heart disease. A study shows that a person can intake a maximum of 28 grams that is 2 tablespoons of olive oil per day is beneficial. However, olive oil may cause weight gain if consumed in excess, and drinking the oil on its own is likely not as beneficial as consuming it with food.
1TBSP or 14 grams of olive oil contains 14 grams of fat in which 9.8 grams are monosaturated fat, o grams of carbs, cholesterol, sugars with a total of 119 calories.
10. Cheese
Cheese is a widely consumed dairy product. Most cheeses are a good source of protein and calcium, and some offer additional health benefits. Cheeses may provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease your risk of heart disease. One study suggests including calcium-rich low-fat dairy in your low-cal meals may actually help you lose a little weight while also protecting bone health.
50 grams of cheese contains 14 grams of fat of which 9.4 grams are saturated fat, 1.5 grams of carbs, 11 grams of protein, and 0.2 grams of sugars with a total of 202 calories.
