10 Foods To Eat On A Ketogenic Diet
- 06 Aug, 2020
A Keto Diet, also known as Ketogenic Diet, is a high fat, protein rich and low carb diets (carbohydrate) eating plan. Its main aim is to help the human body attain the state of ketosis wherein the body starts utilizing fats and proteins (amino acids and fatty acids) as the primary energy source instead of carbohydrates.
The Keto diet has become a globally trending diet due to its effective treatment and prevention of type 2 diabetes, epilepsy and other different types of diseases such as cancer, heart, kidney, brain and chronic diseases etc. Apart from these the diet is famous in people for its fat loss properties as it helps to burn fats and shed off extra body weight in the short term.
Before one starts with a Keto Diet, one must know the mandatory food items to include on a Keto diet and how much protein and fat intake, protein foods and carb intake one should consume in a day. According to Keto experts, It is ideal to consume at least below 50 grams and ideally below 30 grams to 20 grams of carbs a day for proper formation of saturated fatty acids and monounsaturated fatty acids. An ideal diet plan should include about 75% of fat rich food and around 15-20% amount of protein intake and the left over 5% should be left for carbohydrates.
Here are the top 10 foods which fit perfectly in the Keto Diet. These foods are a mandatory addition to the daily Keto meal and should be inculcated in the diet. These are high in fats, low in carbs and contain all the important nutrients the body needs for proper functioning of the body systems.
TOP 10 KETOGENIC FOODS
Cheese is one of the most Keto friendly diets as it contains high quantities of fats in it and negligible carbohydrates. Best types of cheese include Cottage cheese and Cheddar Cheese.
Cheese is high in immersed fat, Hence, it does not build the danger of coronary illness. A few examinations recommend that cheddar may help secure against coronary problems as well. Cheddar cheese contains conjugated linoleic corrosive, which is a fat connected to improvements and enhancements in body structure. Cheddar Cheese produced using goat milk contains less lactose (the normally happening sugar in dairy) and proteins that are unique about bovine's milk, which makes it simpler to process.
Eggs are best friends with keto diet plan.The yolk is kept away from the diet chart because of its high concentration of cholesterol.Keeping in mind that the yolk unquestionably has more cholesterol, calories, and fat than their egg whites, that is where you get the vast majority of the eggs' astounding supplements.
Ketogenic abstains from food help your body enter the metabolic condition of ketosis, during which it begins utilizing ketones as a wellspring of vitality rather than glucose. Furthermore, eggs have appeared to trigger hormones that expand sentiments of completion and keep glucose levels steady, prompting lower-calorie admissions for as long as 24 hours.
3. OLIVE OIL
Olive oil originates from olives, the product of the olive tree. They are a conventional harvest of the Mediterranean locale and are known for their medicinal purposes from centuries. Olive oil is used in cooking, beauty care products, medication, cleansers, and as a fuel for customary lights.
EVOO or extra virgin olive oil is the best quality of Olive Oil which is cold pressed and is extremely Keto friendly and provides an end number of health benefits. Extra-virgin olive oil helps against skin diseases, is high in fats and prevents ageing etc.
4. VEGETABLES WITHOUT STARCH
Starch is to be avoided in Keto Diets as starch rich foods are high in carbs which can become an obstacle in ketosis and weight loss. Keto approves a list of vegetables which are high in plant based protein and have basic carb and fat contents as well. Some of these vegetables are:
- Cabbage and Cauliflower
- Green Beans
- Red and Green Peppers
Here’s a list of vegetables to avoid in a Keto Diet (due to their high starch and carbs content)
- Potatoes (Very high in starch and carbs, should be avoided in diabetes too)
- Sweet Potatoes
- Onions (limited quantities can be consumed )
5. NUTS AND SEEDS
There are a lot of nuts and seeds which are low in carbs and fiber plus rich in saturated fats, rich source of proteins, vitamins and other nutrients as per the Keto Diet requirements. Consuming them in the correct quantities will not increase your cholesterol levels or cause any harm to the body. This perfect proportion makes some specific Keto verified nuts and seeds apt for consumption in Keto Diet. Here is a detailed list of the total nutrients in some major nuts and seeds per ounce i.e. 28 grams:
Abbreviations: C- Calories, P – Proteins, F- Fats, NC – Net Carbs (Total Carbs- Fiber)
C – 196, P – 3 grams, F – 20 grams, NC – 1 gram
C – 138, P – 5 grams, F – 9 grams, NC – 2 grams
C – 131, P – 6 grams, F – 9 grams, NC – 1 gram
C – 185, P – 4 grams, F – 2 grams, NC – 2 grams
C – 178, P – 4 grams, F – 17 grams, NC – 2 grams
C – 150, P – 7 grams, F –18 grams, NC – 3 grams
C – 164, P – 7 grams, F – 14 grams, NC – 4 grams
C – 164, P – 6 grams, F – 14 grams, NC – 2 grams
6. MEAT AND POULTRY
Poultry items such as meat and chicken should mandatorily be added into a Ketogenic diet. Fresh and unprocessed meat and chicken is considered to be carbohydrate free and rich in nutrients such as vitamins and high protein, zinc (Zn), potassium (K) etc, hence it is a proper Ketogenic food.
Beef, steak, meat fish, lamb etc if cooked in olive oil or coconut oil are good sources of good Ketogenic meat. Processed meat should be avoided as it can have side effects and is not keto friendly. However, large amounts should not be consumed as meat has extra high protein in it and Keto is basically a fat based diet plan with only required amounts of adequate protein.
7. COCONUT OIL
Coconut oil has unique properties that make it well suited for a ketogenic diet. Coconut oil is also considered as an instant source of energy greek yogurt. Extra virgin coconut oil is a great source of Keto. As far as the Keto diet is concerned, the coconut oil is used to increase ketone levels in people with Alzheimer's disease and other disorders of the brain and nervous system. The main fatty acid in coconut oil is lauric acid which is a slightly longer-chain fat. Coconut oil's mix of MCTs and lauric acid may promote a sustained level of ketosis. Coconut oil also helps obese adults lose weight and belly fat which is the main aim of the Ketogenic diet.
8. FRUIT BERRIES
Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception. Berries are low in carbs and high in fiber. In fact, raspberries and blackberries contain as much fiber as other digestible carbs. These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease. Here are the carb counts for 3.5 ounces (100 grams) of some berries (68, 69, 70, 71):
- Blackberries: 5 grams net carbs (10 grams total carbs)
- Blueberries: 12 grams net carbs (14 grams total carbs)
- Raspberries: 6 grams net carbs (12 grams total carbs)
- Strawberries: 6 grams net carbs (8 grams total carbs)
Avocados are one of those rarest fruits which are to be mandatorily added to the Keto diet. These are rich in antioxidants, fats, proteins and low in carbs. Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. A higher potassium intake may help make the transition to a ketogenic diet easier. In addition, avocados may help improve cholesterol and triglyceride levels.
Fish and shellfish are extremely keto-friendly. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free and are good protein sources. Omega 3 is considered a very beneficial supplement in a Keto diet and has many health benefits. Seafood like fatty fish are found to be rich in Omega-3 fatty acids , especially Salmon when cooked /boiled/dressed in olive oil (Salmon is full of healthy fats, adequate protein and absolutely no carbs).
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do. The shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range.
THE BOTTOM LINE
The addition of these specific Keto friendly diet packages are a mandatory addition to the beginner's Keto diet and it would certainly give good results in the long term. Also, along with these food products, one must never forget to consume a good amount of water to avoid dehydration and other symptoms of Keto Flu.