7 Food Items On Ketogenic Diet Menu
7 Foods to Eat on a Ketogenic Diet
Keto or Ketogenic Diet plan has its immense benefits that are the reason it has become quite popular in the recent years. According to several studies, the Ketogenic Diet plan is an effective low-carb, and high-fat diet plan for weight loss, epilepsy, and diabetes. Apart from these, it is also found beneficial for cancer and Alzheimer’s disease.
Many people think that following a ketogenic diet would be difficult for them as there are certain restrictions regarding several food items but certainly, you can enjoy many food items while following the ketogenic diet but should always keep a check on how much fats or carbs you are consuming it and nutritious elements of the food.
While following a ketogenic diet plan a person can consume a total of carbs around 20 to 50 grams per day.
Following are some of the healthy keto diet foods that can be followed on a ketogenic diet:
If we talk about seafood then fish and shellfish are extremely keto-friendly foods. You can consume salmon and other fish that are rich in B vitamins, selenium, and potassium yet virtually carb-free. While consuming shellfish always opt for shrimp.
There are several fatty fishes such as salmon, sardines, mackerel are usually high in omega-3 fats that lower insulin levels but it increases insulin sensitivity in obese and overweight people. Try to consume at least two servings of seafood on weekly basis.
2. Low-Carb Vegetables
There are several vegetables that consist of fibre that your body doesn't digest and eventually absorbs like other carbs. Always go for non-starchy vegetables that are low in carbs and calories both but are usually high in nutrients including vitamin C.
Opt for vegetables such as broccoli, kale, and cauliflower that will definitely help you to reduce weight. Make vegetable part of your meals on daily basis at least 1-8 grams per cup as it will help you reduce weight and will also provide nutritious benefits.
Cheese is important to incorporate in your ketogenic diet plan as it has several beneficial fatty acids, rich in protein, calcium and has a minimal amount of crabs. Cheese consists of conjugated acid that is found beneficial in losing weight and also improves body composition.
Cheese that is low in carbs and high in fat makes a perfect blend for ketogenic diet plan such as cheddar cheese.
Avocados are extremely healthy; make a habit of eating avocados on daily basis as one-half of a medium avocado consists of 9 grams of crabs. Cholesterol is considered as bad for health but certainly, avocados are proven good in terms of decreasing cholesterol levels.
5. Meat and Poultry
Meat and poultry are considered a staple food to be followed in the ketogenic diet. Always go for fresh meat as they are rich in vitamin B, protein, several minerals and have no carbs. Proteins found in meat have been shown to have preserve muscle mass during a low-carb diet.
Eggs are an essential part of a ketogenic diet plan and are considered as one of the healthiest food. Make eggs part of your ketogenic diet plan as it contains less than 1 gram of carbs, and certainly helps to keep you full for hours, have several nutrients and is also helps in protecting eye and heart health.
7. Butter and Cream
Since we all are prone to butter as it gives a good taste and you will be amazed to know that butter and cream are keto friendly foods as each contains trace amounts of carbs per serving.
Butter and cream contain saturated fats that can reduce the risk of stroke and heart attack. Apart from this butter and cream are affluent in linoleic acid that is a fatty acid known for reducing weight.