A ketogenic diet is a really popular and effective diet in losing weight rapidly. It is a low carb, adequate-protein, and high-fat diet that yields various amazing health benefits weight loss being the most focused one. Apart from aiding weight loss, a ketogenic diet has other health benefits like in the treatment of epilepsy, cancer, and Alzheimer’s disease. It is beneficial for people with type 2 diabetes as it helps in reducing excess fat and lowering the blood sugar level. The best food to eat ketogenic diet takes time to show results whereas Trajenta 5mg tablet can lower the blood sugar level in less time.
A ketogenic diet focuses on drastically reduces carbohydrate intake, this lowers the blood sugar level which can also be controlled by Esperal 250mg tablets. A ketogenic diet forces the body to burn protein and fat instead of carbohydrates. This puts the body in a metabolic state called ketosis. When ketosis takes place, the body becomes efficient in burning fat and converting it into energy. This process helps in shifting the body’s metabolism away from carbs and toward fat and ketones. Here it is important to note that a ketogenic diet is a short-term solution for weight loss and not a solution for a long-term healthy lifestyle.
At first, a ketogenic diet might look challenging as it limits the carbohydrate intake to 20-50grams a day but there are many healthy food options that are appropriate for this diet.
Let’s have a look at some healthy food options to eat while on a ketogenic diet:
Low Carb Vegetables
Low carb vegetables like spinach, cauliflower, zucchini, broccoli, cabbage, avocado, cucumber, green beans, cabbage, kale, tomatoes, etc are low in calories. The net amount of carbs in one cup of these non-starchy vegetables ranges up to 8-10grams, unlike starchy vegetables like potatoes and yams. Low carbs vegetables are healthy, nutritious, and have antioxidants that protect against disease-causing free radicals.
There is a vast variety of cheese available in the market ranging from the most common ones like mozzarella, feta cheese, brie, cheddar, goat cheese, parmesan, blue cheese, etc. Fortunately, most varieties of cheese are low in carb and high in fats which makes it a perfect food item to include in the ketogenic diet. The notion that cheese is very unhealthy is false, even though cheese in unsaturated fat studies suggest it might help in protection against heart diseases. Cheese is rich in protein and essential fatty acids. It helps in reducing the loss of muscle mass and strength that occurs with aging.
Meat And Poultry
Meat is yet another staple in a ketogenic diet as it is low in carbs and rich in protein along with other important nutrients like vitamins and minerals. Protein provided by the consumption of meat helps in preserving muscle mass during a low-carb diet. Grass-fed meat is the healthiest choice as it is richer in omega-3 fats and antioxidants than grain-fed animal meat.
One egg contains less than 1 gram of carbohydrates and 6 grams of protein making it a suitable food option for the ketogenic diet. It is one of the most versatile options and one can make hundreds of recipes with this ingredient. Eggs help to satiate hunger for hours. It is important to eat the whole egg as the yolk contains the most nutrients which keep the eyes and heart-healthy.
Coconut oil contains medium-chain triglycerides (MCTs) which are taken up the liver and converted into ketones. Increased ketones level by coconut oil is used to treat Alzheimer’s disease and other brain diseases. Having 2 spoons of coconut oil daily can increase metabolism and help in reducing weight and belly fat. Along with coconut oil, other healthy oil options include extra virgin olive oil and avocado oil.
Nuts And Seeds
Nuts and Seeds are healthy, rich in fiber and fat, and low in carbohydrates. They are linked to reducing the risk of heart disease and other chronic diseases. They can be included in salads or can be eaten as roasted snacks. Almonds, walnuts, cashews, pistachios, macadamia nuts are good options for nuts. Sesame, chia, flax, and pumpkin seeds are good choices for seeds to include in your ketogenic diet.
Butter And Cream
Dairy products like butter and cream are rich in fats and low in carbohydrates thus making them appropriate for a ketogenic diet. They have been linked to heart disease due to high saturated fat but some studies have shown heart diseases are not linked to saturated fats. Therefore, butter and cream have neutral and sometimes beneficial effects on health if consumed in moderate quantities.
Dark Chocolate And Cocoa Powder
Dark chocolates and cocoa are rich in antioxidants. They also help in relieving period cramps. Cocoa is rich in antioxidants as much as other fruits like blueberries. Dark chocolate contains flavonoids that reduce the risk of heart diseases by keeping the blood pressure low and arteries healthy.
A ketogenic diet can help you loss weight, blood sugar management and in treatment of other chronic diseases. To achieve your diet goals effectively, you can eat above mentioned keto-friendly foods on daily basis.