Are you struggling to be a “Ketogenic”? Buckle up to kick start your weight-dropping journey. A “Ketogenic Diet” or a “Keto Diet” is a type of diet where you try to focus on gaining more calories from protein and very little from carbohydrates. Simply, you will have to say goodbye to the carbs which are easily digested such as, sugar and white bread. Diseases such as Epilepsy and Diabetes have no room inside your body if you stick into a ‘Keto-friendly’ diet. It is even said that early cancers too can be cured by following a Keto-diet. The ‘Ketogenic lifestyles’ should accept the challenge of consuming only 20 to 50 grams per day! Take a look at these healthy food items which are allowed in “Keto-accepted” kitchens. This healthy food will easily lead you to your ‘Keto-target’.
Sea-food
Fish or any kind of seafood, of course is a must, in a balanced-diet. It is the same, in a Keto-diet as well, but with some exceptions. Fish such as salmon and sardines are enriched with vitamin B, potassium and selenium. But when it comes to seafood like shrimp i.e. the shellfish, the amount of carbs in them should be taken into account separately. However, consuming fish continuously has helped people in keeping the doctor away by getting rid of some serious diseases. Seafood will provide you with several essential nutrients, thus seafood is welcomed in a Keto-diet.
Low-Carb Vegetables
Vegetables are always a diet-https://www.healthline.com/health/food-nutrition/low-carb-fruits-and-vegetablesfriendly food and consists a high amount of nutrients. In a Keto-diet, vegetables that are low on the starch level are accepted. Many vegetables are low on carbs. But a single plate of mashed potatoes, will twist and turn your limit of carbs per day. Similarly, yams and beets too should not be consumed when follow the Keto-diet. Besides, vegetables can give you easy substitutes for the carbs. For an example, you can use cauliflower as a substitute for rice and zucchini strips instead of noodles. Instead, try to cope up with the other cruciferous vegetables such as Cauliflower and Kale. You can include vegetables such as asparagus, broccoli, cucumber, green peppers etc. to your Keto-diet. The antioxidants, vegetables contain can swipe away the risk of brain damage and will boost your energy levels.
Cheese
Did you know that cheese can help you shed your extra pounds? What’s more, Cheese can actually keep you safe from heart diseases rather than taking you there. Note it down under your Keto-list of food! Almost all the types of cheese available, are low on carbs and contain essential fatty acids. Cheese contains high amount of protein and calcium, which is why it is perfect under the Keto-diet. Cheese contains a friendly acid
named, Conjugated Linoleic Acid. This acid makes it even more essential in the fat-loss procedure. And also it helps you to fight with muscle mass that comes to you over aging. Types of cheese like Cheddar, Blue cheese and String cheese are some which you can consume under your Keto-diet.
Avocados
We can always can count avocado as a good friend in our Keto-diet. Avocado is an extremely healthy fruit. It contains only 9 grams of carbs in one and half of a medium sized fruit. But avocado’s net carb amount is 2 grams which make the others, fiber. How amazing is that? Avocados contain highly essential vitamins and minerals such as Potassium. These nutrients make it easy for us to transform into a Ketogenic Diet. Plus, avocados help in increasing cholesterol and triglyceride levels of our bodies, in a good way. Not only that, these chums are able to shield us from LDL (bad) cholesterol and several other risky health situations.
Meat
Here comes the dominant food item in our Keto-diet. Meat provides a large portion of energy. So, it can affect the proportion of other nutrients, which you consume, in a significant way. Fresh meat possess of zero carbs and are enriched with vitamin B and various other essential minerals. This powerhouse of protein helps to prevent from muscle mass while following a low carb diet. Consuming a diet with low carbs and high fatty acids will pave the path for HDL (good) cholesterol levels. These levels of HDL are significantly higher than that of a person consuming low fat products. Meat that is consumed, should be the animals who are herbivores. It is proven that they are rich in nutrients than the other animals. Nutrients such as Omega-3, Conjugated Linoleic Acid and of course antioxidants are capable of enhancing our energy levels.
Eggs
Small but the healthiest food item in our Keto-diet are the eggs. They are fully charged with high nutritional values such as essential amounts of protein. Eggs are the absolutely convenient food item for a ‘keto-friendly’ life style. Moreover, eggs have the power to make us feel full by stimulating hormones of fullness and satisfaction. This small power station protects our eye and heart health. They are capable of releasing antioxidants, lutein and zeaxanthin. It is essential to consume the whole egg including the yolk, as that is where all those nutrients are stored. True that yolks increase risks of cholesterol in some people but not all can agree.
Coconut Oil
As everyone is aware, coconut is a highly essential food item. So is its oil. Coconut oil consists of various unique characteristics, making it convenient for our diet. To start with powerful fact, coconut oil contains Medium Chain Triglycerides (MCTs). Human liver directly gets hold of these MCTs and transform them into ketones. Sometimes they are used as an ‘energy-booster’. Brain and nervous system disorders such as the Alzheimer’s disease could seek help from coconut oil. Coconut oil is a fantastic ‘ketone- increaser’. Moreover, coconut oil is a great pal in helping shedding weight and unwanted belly fat. It is insane that 2 spoons of coconut oil per day can make you lose one inch from your waistline. Coconut oil is capable enough to increase metabolism and make you feel less hungry while raising the amount of HDL.
Olive Oil
Olive oil can be always named as a life-saving food item. It can be a cure for very many things. Thus, it is welcome in our Ketogenic diet as well. Olive oil is highly enriched with Oleic acid which is monounsaturated fat that helps in reducing heart problems. Phenols or antioxidants present in extra-virgin olive oil are indeed magical life-savers. These elements are able to set off the functioning of arteries and discourage inflammation.
Another plus point is that being a pure fat oil, this is free of carbs and can be substituted as mayonnaise on healthy salads.
Berries
Welcome the smallest member of the Keto-diet food items list! Berries are a special type of fruits as they rank lower, in the scale of carbs. Berries such as Raspberries and Blackberries consist of high amount of fiber and carbs that can be digested. These little friends are filled with antioxidants which help reduce inflammation and fight diseases.
Achieving the daily target and sticking on to the daily carbs-chart is easier with the above foods. Following a high fat and low carb diet is always the best way for weight loss and protection of diseases. Let’s get the journey to a healthy lifestyle, begin!
