What can you eat on a ketogenic diet?
The ketogenic diet is becoming increasingly common.
This very low carb, high fat diet has been shown to help with weight loss, diabetes, and epilepsy in studies.
There's also some preliminary proof that it could help with cancer, Alzheimer's disease, and other diseases.
Carbohydrates are normally limited to 20 to 50 grammes a day on a ketogenic diet. While this may be difficult, many healthy foods may easily be incorporated into this diet.
On a ketogenic diet, here are some nutritious foods to consume.
Non-starchy vegetables are low in calories and carbohydrates but high in a variety of nutrients, including vitamin C and a variety of minerals.
Fiber is found in vegetables and other foods, which your body does not digest and consume like other carbohydrates.
As a result, pay attention to their digestible (or net) carb count, which is equal to total carbs minus fibre. Carbs that are ingested by the body are referred to as "net carbs."
Many vegetables have a low net carb count. One serving of “starchy” vegetables like potatoes, yams, or beets, on the other hand, could bring you over your daily carb limit.
Non-starchy vegetables have net carb counts that range from less than 1 gramme per cup of raw spinach to 7 grammes per cup of cooked Brussels sprouts.
Antioxidants found in vegetables help protect cells from free radicals, which are unstable molecules that can cause cell damage.
In addition, cruciferous vegetables such as kale, broccoli, and cauliflower have been linked to a lower risk of cancer and heart disease.
Here is a list of vegetables you can eat on a ketogenic diet:
• asparagus, avocado, broccoli, cabbage, cauliflower, cucumber, green beans, eggplant, kale, lettuce, olives, peppers, spinach, tomatoes, and zucchini
Avocados are extremely nutritious; one-half of a medium avocado contains just 9 grammes of carbohydrates.
However, since 7 of these are fibre, it only has 2 grammes of net carbs.
Avocados are rich in a variety of vitamins and minerals, including potassium, a vital mineral that many people lack. Furthermore, consuming more potassium can make the transition to a ketogenic diet easier.
Avocados can also help lower cholesterol and triglyceride levels.
In one study, participants who ate one avocado a day saw improvements in their cardiometabolic risk factors, such as lower LDL (bad) cholesterol levels.
Coconut oil has a variety of properties that make it ideal for a ketogenic diet.
It contains medium-chain triglycerides to begin with (MCTs). MCTs, unlike long-chain fats, are directly absorbed by the liver and converted to ketones or used as a fast source of energy.
Coconut oil has also been used to raise ketone levels in people with Alzheimer's disease and other brain and nervous system disorders.
Lauric acid, a slightly longer-chain fatty acid, is the most abundant fatty acid in coconut oil. Coconut oil's combination of MCTs and lauric acid has been proposed as a possible contributor to long-term ketosis.
Furthermore, coconut oil can aid in the weight loss and reduction of belly fat in adults who are obese.
Men who consumed 2 tablespoons of coconut oil a day lost an average of 2.5 cm from their waistlines without making any other dietary changes in one sample.
We love to use coconut oil in our coffee's in the morning to kickstart the day with a deeper ketosis level thanks to its MCTs.
Olive oil has a lot of heart-healthy properties.
It's rich in oleic acid, a monounsaturated fat that's been linked to a lower risk of heart disease in several studies.
Furthermore, phenols, which are antioxidants, are abundant in extra-virgin olive oil. By reducing inflammation and enhancing artery function, these compounds help to maintain heart health.
Olive oil has no carbs because it is a pure fat source. Salad dressings and good mayonnaise can be made with it.
Olive oil is better used for low-heat cooking or after foods have been cooked because it isn't as stable as saturated fats at high temperatures.
Seeds and nuts
Nuts and seeds are high-fat, low-carb foods that are good for you.
Heart disease, some tumours, depression, and other chronic diseases have all been related to frequent nut intake.
Nuts and seeds are also rich in fibre, which can make you feel complete and absorb less calories in general.
Berries are an exception to the rule that most fruits are too high in carbohydrates to be used in a ketogenic diet.
Berries are rich in fibre and low in carbohydrates. In reality, raspberries and blackberries have twice as much fibre as carbohydrates that can be digested.
These tiny fruits are high in antioxidants, which have been linked to reduced inflammation and disease protection.
Shirataki noodles are a great way to add variety to your keto diet. You can find them in grocery stores near the produce or online.
Since they're all water, they have less than 1 gramme of net carbs and 15 calories per serving.
These noodles are made from glucomannan, a viscous fibre that can absorb up to 50 times its weight in water. If you are craving some tasty noodles or pasta you can use shirataki noodles as a replacement!
Cocoa powder and dark chocolate
Antioxidants can be found in dark chocolate and cocoa.In reality, cocoa has at least as much antioxidant activity as blueberries and acai berries, among other fruits.
Dark chocolate contains flavanols, which can help lower blood pressure and keep arteries safe, reducing the risk of heart disease.
Surprisingly, chocolate can be consumed as part of a ketogenic diet. However, it's necessary to choose dark chocolate with at least 70% cocoa solids, ideally more, and to consume it in moderation.
Unsweetened chocolate (100 percent cocoa) has 3 grammes of net carbs per 28gr and is a great source of fiber! They are also great with keto-dessert recipes when used together by a natural sweetener.