What To Eat On A Ketogenic Diet?
The ketogenic diet is the flavour of the season! It has climbed the popularity charts in the recent times. Studies reveal that a diet very low in carbs and high in fat is effective for weight loss, epilepsy and diabetes.
Typically, a ketogenic diet limits carbs to 20-50 g a day. This may seem challenging but there are many healthy foods that can easily fit into this kind of eating. Check out the healthy foods that you should eat on a ketogenic diet.
Fish is said to be a keto-friendly foods. Salmon and other fish are rich sources of B vitamins and minerals like potassium and selenium, yet they are almost carb-free. Shellfish like shrimp and crabs have no carbs but other kinds of shellfish do.
Salmon, sardines and other fatty fish are really high in omega 3 fats. To know more about omega 3 read this – Benefits of omega 3.
Ensure that you have at least 2 servings of seafood every week.
2) Low carb veggies
If you want low carb and low calorie veggies, you must choose non-starchy ones. They have minerals, vitamins and fibre in them. The fibre from plants is not digested and absorbed like other carbohydrates. You must be on a look out for net carbs which is total carbs minus fibre (the digestible fibre). Read this – Counting net carbs.
Most veggies have very less net carbs. A cup of raw spinach has less than 1 gram of net carbs! Low carb veggies like cauliflower and zucchini can be used to replace foods higher in carb content. You can use cauliflower to mimic rice and zucchini to look like pasta!
Cheese is yummy and nutritious. All kinds of cheese in the world are quite low in carbs and have a high fat content. This makes them the perfect choice for a ketogenic diet.
28 g of cheddar cheese has 1 g of carbs and 7 g of protein. It offers 20% of the daily calcium requirement. It also has essential fatty acids and is good for overall health.
This immensely healthy fruit has 9 g of carbs in an 100 g serving. However, the net carb count is just 2 g, the remaining 7 are fibre. Avocados have a lot of essential vitamins and minerals that you may not be getting enough of.
Meat and poultry are said to have no carbs and are rich in minerals and B vitamins. The protein provided is also of high quality and helps in preserving muscle mass when on a very low carb diet.
Choose grass-fed meat as it has more benefits to offer.
Egg is the healthiest food on the planet. One large-sized egg has less than 1g of carbs and about 6 g of protein. Great for those on a ketogenic diet! It makes you stay full for longer and has antioxidants that are good for the health of the eyes.
7) Coconut oil
Coconut oil is well-suited for a ketogenic diet. It is rich in medium-chain triglycerides that are used up by the liver directly to be converted to ketones or used as a quick energy source. The fatty acid in this oil is lauric acid which when teemed with MCTs can promote ketosis. It helps loss of weight and belly fat.
8) Cottage cheese
Cottage cheese or paneer is healthy and high in protein. 150 g of cottage cheese has 5 g of carbs and 18 g of protein. You can add it in your salads or roast it in a healthy fat and eat it with chaat masala!
9) Olive oil
Extra virgin olive oil is good for the heart as it has monounsaturated fats. Read this – Why olive oil is the healthiest fat? It is the best choice for salad dressings and mayo.
10) Nuts and seeds
Nuts and seeds are both tasty and nutritious. They reduce the risk of several diseases like heart disease, some cancers, depression and other chronic ailments.
Net carb count of nuts and seeds with the lowest count (28 g)
- Almonds:3 g net carbs (6 g total carbs)
- Walnuts:2 g net carbs (4 g total carbs)
- Chia seeds:1 g net carbs (12 g total carbs)
- Flaxseeds: 0 g net carbs (8 g total carbs)
Berries are low in carbs and high in fibre content. The tiny fruits are packed with goodness.
Net carb count of berries (100 g )
- Raspberries:6 g net carbs (12 g total carbs)
- Strawberries:6 g net carbs (8 g total carbs)
12) Butter and cream
Butter and cream can be happily added to a ketogenic diet. They only have a trace amount of carbs. Contrary to popular opinion, butter and cream are either neutral or beneficial to the health of the heart, when you consume it in moderation.
13) Dark chocolate
28 g of unsweetened chocolate made out of 100% cocoa has 3 g of net carbs. 70% dark chocolate has nearly 10 g of net carbs. Read this- Health benefits of dark chocolates.
Hope the above list of foods for a ketogenic diet is useful!
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