10 FOODS TO EAT ON A KETOGENIC DIET
A Keto Diet, also known as Ketogenic Diet, is a high fat, protein rich and low carb diets (carbohydrate) eating plan. Its main aim is to help the human body attain the state of ketosis wherein the body starts utilizing fats and proteins (amino acids and fatty acids) as the primary energy source instead of carbohydrates.
The Keto diet has become a globally trending diet due to its effective treatment and prevention of type 2 diabetes, epilepsy and other different types of diseases such as cancer, heart, kidney, brain and chronic diseases etc. Apart from these the diet is famous in people for its fat loss properties as it helps to burn fats and shed off extra body weight in the short term.
Before one starts with a Keto Diet, one must know the mandatory food items to include on a Keto diet and how much protein and fat intake, protein foods and carb intake one should consume in a day. According to Keto experts, It is ideal to consume at least below 50 grams and ideally below 30 grams to 20 grams of carbs a day for proper formation of saturated fatty acids and monounsaturated fatty acids. An ideal diet plan should include about 75% of fat rich food and around 15-20% amount of protein intake and the left over 5% should be left for carbohydrates.
Here are the top 10 foods which fit perfectly in the Keto Diet. These foods are a mandatory addition to the daily Keto meal and should be inculcated in the diet. These are high in fats, low in carbs and contain all the important nutrients the body needs for proper functioning of the body systems.
TOP 10 KETOGENIC FOODS
1. CHEESE
Cheese is one of the most Keto friendly diets as it contains high quantities of fats in it and negligible carbohydrates. Best types of cheese include Cottage cheese and Cheddar Cheese.
Cheese is high in immersed fat, Hence, it does not build the danger of coronary illness. A few examinations recommend that cheddar may help secure against coronary problems as well. Cheddar cheese contains conjugated linoleic corrosive, which is a fat connected to improvements and enhancements in body structure. Cheddar Cheese produced using goat milk contains less lactose (the normally happening sugar in dairy) and proteins that are unique about bovine's milk, which makes it simpler to process.
2. EGGS
Eggs are best friends with keto diet plan.The yolk is kept away from the diet chart because of its high concentration of cholesterol.Keeping in mind that the yolk unquestionably has more cholesterol, calories, and fat than their egg whites, that is where you get the vast majority of the eggs' astounding supplements.
Ketogenic abstains from food help your body enter the metabolic condition of ketosis, during which it begins utilizing ketones as a wellspring of vitality rather than glucose. Furthermore, eggs have appeared to trigger hormones that expand sentiments of completion and keep glucose levels steady, prompting lower-calorie admissions for as long as 24 hours.
3. OLIVE OIL
Olive oil originates from olives, the product of the olive tree. They are a conventional harvest of the Mediterranean locale and are known for their medicinal purposes from centuries. Olive oil is used in cooking, beauty care products, medication, cleansers, and as a fuel for customary lights.
EVOO or extra virgin olive oil is the best quality of Olive Oil which is cold pressed and is extremely Keto friendly and provides an end number of health benefits. Extra-virgin olive oil helps against skin diseases, is high in fats and prevents ageing etc.
4. VEGETABLES WITHOUT STARCH
Starch is to be avoided in Keto Diets as starch rich foods are high in carbs which can become an obstacle in ketosis and weight loss. Keto approves a list of vegetables which are high in plant based protein and have basic carb and fat contents as well. Some of these vegetables are:
- Asparagus
- Avocado
- Cabbage and Cauliflower
- Cucumber
- Green Beans
- Red and Green Peppers
- Spinach
- Olives
- Tomatoes
Here’s a list of vegetables to avoid in a Keto Diet (due to their high starch and carbs content)
- Potatoes (Very high in starch and carbs, should be avoided in diabetes too)
- Sweet Potatoes
- Beetroot
- Corn
- Peas
- Yams
- Onions (limited quantities can be consumed )
5. NUTS AND SEEDS
There are a lot of nuts and seeds which are low in carbs and fiber plus rich in saturated fats, rich source of proteins, vitamins and other nutrients as per the Keto Diet requirements. Consuming them in the correct quantities will not increase your cholesterol levels or cause any harm to the body. This perfect proportion makes some specific Keto verified nuts and seeds apt for consumption in Keto Diet. Here is a detailed list of the total nutrients in some major nuts and seeds per ounce i.e. 28 grams:
Abbreviations: C- Calories, P – Proteins, F- Fats, NC – Net Carbs (Total Carbs- Fiber)
Pecans
C – 196, P – 3 grams, F – 20 grams, NC – 1 gram
Chia Seeds
C – 138, P – 5 grams, F – 9 grams, NC – 2 grams
Flax Seeds
C – 131, P – 6 grams, F – 9 grams, NC – 1 gram
Walnuts
C – 185, P – 4 grams, F – 2 grams, NC – 2 grams
Hazelnut
C – 178, P – 4 grams, F – 17 grams, NC – 2 grams
Pumpkin Seeds
C – 150, P – 7 grams, F –18 grams, NC – 3 grams
Peanuts
C – 164, P – 7 grams, F – 14 grams, NC – 4 grams
Almonds
C – 164, P – 6 grams, F – 14 grams, NC – 2 grams
6. MEAT AND POULTRY
Poultry items such as meat and chicken should mandatorily be added into a Ketogenic diet. Fresh and unprocessed meat and chicken is considered to be carbohydrate free and rich in nutrients such as vitamins and high protein, zinc (Zn), potassium (K) etc, hence it is a proper Ketogenic food.
Beef, steak, meat fish, lamb etc if cooked in olive oil or coconut oil are good sources of good Ketogenic meat. Processed meat should be avoided as it can have side effects and is not keto friendly. However, large amounts should not be consumed as meat has extra high protein in it and Keto is basically a fat based diet plan with only required amounts of adequate protein. Read more at www.wellversed.in/blogs/articles/10-foods-to-eat-on-a-ketogenic-diet
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