What is a ketogenic diet? Keto diet is quiet popular these days but why? This low carbohydrates and high fat diet is said to have benefits like lower the risk of diabetes, epilepsy, weight loss. This is also beneficial for cancer patients, Alzheimer diseases and in other diseases as well. The keto diets limit the carbohydrate intake of a person by 20-50 grams a day. However, keto diet is not easy and can be challenging. Usually, people on this diet don’t know what to include in their diet and what to avoid. So, here is a guide for you.
What to eat on a ketogenic diet?
Sea food– the keto-friendly foods like salmon are rich in potassium, vitamin B, selenium and have no carb. The shellfish like shrimp and crabs are also carb free but other shellfish may contain carb. You can include 5 grams of clams, 7 grams of mussels, 4 grams of octopus, 3 grams of squids to get 100 grams of carb in one serving. Seafood like mackerel sardines and salmon are rich in omega 3 fats that are good for obese and overweight people. Take 2 servings weekly.
Low carb vegetables– include non starchy vegetables in your keto diet as they are high in minerals and nutrients. However, look for carb count of veggies, minus the fiber amount from the total carb to get the carb count. Take one serve of veggies like beets, yams or potatoes to fill your carb needs. You can eat 1 cup of raw spinach as spinach is a non starch vegetable that helps in cell damage prevention by free radicals. You can add broccoli, kale and cauliflower in your diet.
Cheese- many people avoid cheese but it is actually nutritious and low in carb. Cheddar cheese, ricotta cheese is good for keto diet. 28 grams or one ounce of cheese contain only 1 gram of carb and give 20% of calcium and 7 grams of protein to you. It is good for muscle strength and fat loss. If you like ricotta then consuming 7 ounces of ricotta is good to increase muscle strength.
Avocados- only 9 gram of carb is present in one half of medium avocado that makes it an incredible healthy food. It is high in potassium, vitamins and mineral that decreases the bad cholesterol levels by 22 percent and increases good cholesterol level by 11 percent.
Meat and poultry– these are the staple foods as it contain no carbs and help in preserving muscles mass during diet. They are good in vitamin B, protein, potassium, zinc and selenium. Choose grass fed meat as they are rich in omega 3 fats, antioxidants and conjugated linoleic acid.
Eggs– the ideal food for ketogenic diet is egg as it has very less carb content. Moreover, it gives a feeling of fullness that doesn’t make you eat more. The egg yolk has more nutrients as it contains zeaxanthin an lutein that improves eye’s health.
Other keto foods are coconut oil, cottage cheese, olive oil, nuts and seeds and plain greek yogurt.