My lady friend was worried about her weight and one of the options she could use to lose weight was ketogenic diet. But despite knowing what keto is, she didn’t lose weight to the point of her desire simply because she didn’t know so much about the diet. This diet is basically low in carbs, hence, you take more proteins and fat, and fewer carbohydrates. Foods like sugar, soda, pastries, and white bread are very easy to digest and in practicing ketogenic, you cut back on the aforementioned foods.
Keto diets facilitate weight loss through satiety (i.e it makes you feel full for a longer period). Therefore, if you are ever going to embark on a ketogenic diet like my lady friend, you should already know that your diet would be restricted to 20 to 50 grams per day. Challenging? not really if you eat the right keto meal.
Find following, some of the most healthy ketogenic diet.
- Meat and poultry
As you may already know, meat and poultry are some of the richest sources of protein. They are nutritious staple foods that are great for your health and can help you build and preserve muscles that might have resulted from the intake of carb-filled diets.
Meat and poultry are also rich sources of vitamin B. Several studies have shown that women can maintain a good level of cholesterol if they consume high fatty diets. You should make it a point to eat grass-fed meat if you’re going to eat meat as grass-eating animals have omega-3 fats.
Eggs are also very high in protein content and have a low carb. They have around six grams of protein and one gram of carbohydrate. The yolk of the egg is the most nutritious part of the egg as it contains lutein, zeaxanthin, and other antioxidants that help in protecting the eyes. Despite its high level of cholesterol, it has no effect on the blood level.
Contrary to the popular belief that fruits are generally rich in minerals and vitamins, most fruits are actually rich in carbs such that very few of them can be included in keto diets such as bananas and berries.
Berries are rich sources of antioxidants, high in fibers, and low in carbohydrates.
- Nuts and seeds
Nuts and seeds are also great keto diets as they contain low levels of carbohydrates and have good levels of healthy fats. By frequently consuming nuts, you will greatly reduce the risk of depression, chronic diseases, cancer, and heart disease.
- Olive oil
Olive oil is greatly beneficial to the heart as it contains a sizable amount of oleic acid. Olive oil is greatly recommended for making salads and fries because of its zero carb content. It is also rich in antioxidants.
- Low-carb vegetables
Categorized as starchy and non-starchy, vegetables are usually recommended for weight loss programs. However, non-starchy veggies contain a high level of nutrients in vitamin C, minerals, and are low in calories and carbs. Starchy veggies such as yam, beets, and potatoes have high-calorie content and are not recommended for keto diet.
Vegetables can protect your body from radicals that can be damaging to the cells thanks to the antioxidants. Some of the vegetables we recommend for keto include kale, cauliflower, broccoli, cabbage, avocado, asparagus, cucumber, green beans, eggplant, olives, lettuce, tomatoes, spinach, zucchini, and more.
Very low in carbohydrates, avocados also have high fiber content. They are also very high in minerals and vitamins such as potassium which many people do not have enough of. A higher potassium intake can help your transition to keto easier.
Furthermore, avocados help in improving triglyceride and cholesterol levels.
Fish is a very rich source of protein. Salmon and others have high B nutrients, selenium, potassium, and zero carb content. Although some fish may not have carbs, others do.
While there are several sorts of cheddar, it is important to note that most of them have low carb content and high fats. This makes cheddar a great fit for keto diet. 28 grams of cheddar will give you one gram of carbohydrate, 6.5 grams of protein, and some calcium.
Cheddar is also quite high in immersed fat, although it doesn’t seem to have any danger in building coronary diseases. In fact, some studies have shown that it may help in protecting one against coronary illnesses.
It also forms linoleic corrosive, a fat that is related to fat misfortune and upgrades in the human body. Consistently consuming cheddar may help in diminishing the deficiency that occurs with maturity.
- Plain Greek Yoghurt and Curds
These are high protein food sources. Although they have some carb content, they are good keto diets with some restraints.
105 grams (a half cup) of plain Greek yoghurt will give you nine grams protein and four grams of carbs. The same measure of curds will equal one gram of protein and five grams of carbs. Both curds and yoghurt can help reduce the craving sensations. You can combine curds and yoghurts with cinnamon, nuts or other flavors and diets for a simple and easy keto treat.
- Spread and cream
Spread and cream were for a long time believed to cause or aid coronary illnesses as a result of their high soaked fat substance. However, some studies have now shown that soaked fat isn’t largely connected to coronary illnesses. In fact, some studies have revealed that moderate intake of high fat dairy can reduce the danger of stroke and respiratory failure.
Spread and cream are acceptable fats to remember for a ketogenic diet. Each contains just the following measures of carbs per serving.
For a long time, spread and cream were accepted to cause or add to coronary illness because of their high soaked fat substance. Nonetheless, a few enormous examinations have shown that, for the vast majority, soaked fat isn’t connected to coronary illness. Spresd and cream are very rich in formed linoleic corrosive, unsaturated fat that can advance fat misfortune.
- Shirataki noodles
Shirataki noodles are a great expansion to a keto diet. You will find them at the supermarkets and are also available on the Web. They contain just under one gram of net carbohydrates and 15 calories for each serving since they are fundamentally water.
The noodles are produced using glucomannan which is a gooey fiber that can retain multiple times its weight in water. It can help in reducing glucose spikes and cravings, making it beneficial for weight loss.
- Unsweetened tea and espresso
Tea and coffee are great sans carb drinks. They both have caffeine content which helps in building one’s digestive system and can help in improving your actual readiness, exhibition and temperament.
Additionally, tea and coffee consumers are have reduced risk of diabetes, according to studies. You should avoid “light” tea and coffee as they are usually made with non fat milk yet have high carb flavoring content.