The ketogenic diet, which is a diet that celebrities have recently adopted, is attracting a lot of attention. What is a ketogenic diet that requires a low-carb diet, and how is it applied? Here is the ketogenic diet list...
Studies show that this very low-carb ketogenic diet is effective for conditions such as high-fat diet, weight loss, diabetes. So, what is the ketogenic diet and how is it applied? Here are the curiosities about the ketogenic diet list...
What is the Ketogenic Diet?
The ketogenic diet is a diet with very low-carb and high-fat protein-containing foods. The ketogenic diet typically limits carbohydrates to 20 to 50 grams per day. While this may seem difficult, many nutritious foods can easily fit into this eating pattern.
How is the Ketogenic Diet Applied?
Here are some healthy foods required for the ketogenic diet list.
Sea Products
Fish and shellfish are keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, but almost free of carbohydrates.
However, the carbohydrates in different types of shellfish vary. For example, most shrimp and crabs contain no carbohydrates, while other types of shellfish.
While these shellfish can be included in a ketogenic diet, it's important to take these carbohydrates into account when consuming limited amounts of nutrients.
Here are the carbohydrate counts for a 100-gram serving of some popular types of shellfish.
Oysters: 4 grams
Mussels: 4 grams
Octopus: 4 grams
Oysters: 3 grams
Squid: 3 grams
Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and improve insulin sensitivity in people who are overweight and obese (14Trusted Source).
Additionally, frequent fish intake has been associated with a reduced risk of disease and improved cognitive health.
Low Carbohydrates
Non-starchy vegetables are low in calories and carbohydrates, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber that your body does not digest and absorb like other carbohydrates.
Many vegetables contain very little net carbs. However, consuming one serving of "starchy" vegetables such as potatoes, sweet potatoes or beets can cause you to exceed your entire carbohydrate limit for the day.
Net carbs for non-starchy vegetables range from less than 1 gram per 1 cup of raw spinach to 7 grams per 1 cup of cooked Brussels sprouts.
Low-carb vegetables make great substitutes for high-carb foods.
E.g:
Cauliflower can be used in place of rice or mashed potatoes.
Zucchini can be made "zoodle"
Spaghetti squash is a natural alternative to spaghetti.
Keto vegetables list:
Asparagus
Avocado
Broccoli
Cabbage
cauliflower
Cucumber
green beans
Aubergine
Cabbage
Lettuce
Olive
Pepper (especially green)
Spinach
Tomato
Pumpkin
Cheese
There are hundreds of types of cheese. Fortunately, most are very low in carbs and high in fat, making them an excellent choice for a ketogenic diet.
28 grams of cheddar cheese provides 1 gram of carbohydrates, 6.5 grams of protein and a good amount of calcium.
Cheese is high in saturated fat, but has not been shown to increase the risk of heart disease. In fact, some research suggests that cheese may help protect against heart disease.
Additionally, eating cheese regularly can help reduce the loss of muscle mass and strength that occurs with aging.
Keto cheese list;
String Cheese
Cream cheese
Cottage cheese
feta cheese
Goat cheese
halloumi
Mascarpone Cheese
mozzarella
Parmesan cheese
Cheddar cheese
Blue cheese
Avocado
Avocados are incredibly healthy; 100 grams, or about half of a medium avocado, contains 9 grams of carbohydrates.
However, since 7 of them are fiber, the net carb amount is only 2 grams.
Avocados are high in several vitamins and minerals, including potassium, an essential mineral that many people can't get enough of. What's more, higher potassium intake may facilitate the transition to a ketogenic diet.
Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several important minerals.
They're also a great source of high-quality protein, which has been shown to help preserve muscle mass while on a very low-carb diet.
It's best to choose grass-fed meats whenever possible. This is because grass-fed animals produce meat that contains higher amounts of omega-3 fats, conjugated linoleic acid, and antioxidants than meat from grain-fed animals.
Egg
Eggs are one of the healthiest and most versatile foods.
One large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle (36Trusted Source).
It has also been shown that eggs trigger hormones that increase the feeling of satiety and satiety.
Since most of the nutrients in eggs are found in the yolk, it is important to eat the whole egg. This contains the antioxidants lutein and zeaxanthin, which help maintain eye health.
Homemade yogurt and cottage cheese are healthy, high-protein foods.
Although they do contain some carbohydrates, they can be included in a ketogenic lifestyle in moderation.
Half a cup (105 grams) of plain homemade yogurt provides 4 grams of carbohydrates and 9 grams of protein. This amount of cottage cheese provides 5 grams of carbohydrates and 11 grams of protein.
Both yogurt and cottage cheese have been shown to help reduce appetite and increase feelings of fullness.
Both make a delicious snack on their own. However, both can be combined with chopped nuts, cinnamon, or other seasonings for a quick and easy keto cure.
Olive oil
Olive oil provides impressive benefits for your heart.
It is high in oleic acid, a monounsaturated fat that has been found to reduce heart disease risk factors in many studies.
Additionally, extra virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by reducing inflammation and improving artery function.
Nuts, flax seeds and nuts
Flaxseeds, chia seeds, sesame seeds, and nuts are healthy, high-fat and low-carb foods.
Consumption of common nuts and seeds is linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases.
Plus, nuts, seeds, and nuts are high in fiber, which can help you feel full and eat fewer calories overall.
While all nuts are low in net carbs, the amount varies slightly between different types.
In addition, you can add to the ketogenic diet list;
Fruits
unsweetened coffee
Olive
Butter
Dark chocolate
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