The ketogenic diet is a health and wellness trend whose popularity is increasing. The ketogenic diet focuses on the consumption of high-fat, low-carb foods. If you follow the ketogenic diet, you will have reduced the risks of you suffering from a lifestyle disease.
Some of these diseases are diabetes, cancer, epilepsy and, Alzheimer’s disease. Furthermore, a ketogenic diet will help you to achieve your weight loss goals.
The ketogenic diet dictates that you should consume foods which have low levels of carbohydrates. Your carbohydrate consumption should be at most; 50 grams. If you are used to a high-carb diet, this can be quite difficult.
But the good news is that there are very many keto friendly foods which are delicious and nutritious. With a ketogenic diet, you will also have a chance to accrue from the benefits of keto supplements. Here are keto friendly items which you should add to your shopping list today;
Shellfish and fish are well endowed with nutrients such as vitamins, selenium, and potassium. On the other hand, shellfish and fish have either no carb content or little levels of carb content. As asserted by Eco Watch, all species of freshwater fish and marine water fish do not have any carb content. Also, crustaceans such as clams, squids, oysters, and mussels have little levels of carbohydrates. Shrimps have no carb content.
Shellfish and fish have higher levels of omega three fats. These fats aid in the reduction of insulin levels in persons suffering from diabetes and obesity. They will also improve your mental health condition; which is one of the critical benefits of keto supplements.
Therefore, make sure that you incorporate seafood into your diet for at least two times each week.
Cocoa Powder and Dark Chocolate
Cocoa powder and dark chocolate are foods richly endowed with antioxidants. These foods contain a high level of flavanols which can reduce the risk of you suffering from heart diseases. Flavanols also help in the maintenance of your arteries. They will also lower your blood pressure from an optimum level to a standard level.
Cocoa powder and dark chocolate contain about 3 to 10 grams of carb content. These two foods are keto friendly. You should consider including them in your diet.
Vegetables such as spinach, kales, cauliflower, and broccoli have lower levels of carbohydrates. On the other hand, such vegetables have higher levels of vitamins, antioxidants, fibre, and minerals.
Therefore, non-starchy vegetables should form part of your everyday diet. These vegetables can act as excellent substitutes for foods rich in carbohydrates.
For instance; you can have cauliflower instead of rice and mashed potatoes and spaghetti squash instead of spaghetti.
Olives are rich in antioxidants. Oleuropein is the primary type of antioxidant in olives. This antioxidant helps to reduce blood pressure. It will also prevent you from losing your bones.
Olives generally have a low carb content. However, their carb content varies since they come in different sizes. A one-ounce serving of olives will have a carb content of two grams and a fibre content of one gram. Therefore, olives are keto friendly. You should definitely buy more olives the next time you go shopping for your grocery.
There are many types of cheese, and they are all delicious and nutritious. Cheese contains little levels of carbohydrates and higher levels of fat. Due to this, cheese is keto friendly.
A one ounce of cheddar cheese will contain one gram of carbohydrates and seven grams of proteins. Calcium will make up to 20% of cheddar cheese.
Although it is said that cheese contains high levels of saturated fats, these fats will not endanger your health. In fact, these fats will help you to lose weight much faster!
As explained by Health Line, cheese also has conjugated linoleic acid, a nutrient which will help you to strengthen your bones and muscles.
A one half of a medium-sized avocado contains about two grams net carb content. Due to their lower levels of carbohydrates, avocados are keto friendly.
Moreover, avocados are enriched with vitamins and minerals. In fact, they have high levels of the potassium mineral which is one of the significant benefits of keto supplements. Avocados also have high levels of cholesterol and triglycerides.
Seeds and Nuts
Seeds and nuts such as almonds, cashews, brazil nuts, pumpkin seeds, sesame seeds, macadamia nuts, pecans, pistachios, chia seeds, and wall nuts are keto friendly. This is because they have a high-fat content and a low carb content.
When you frequently incorporate seeds and nuts into your diet, you lower the chances of you suffering from heart disease, depression, and cancer. Seeds and nuts also have a high fiber content.
This fiber content inhibits your digestive system from absorbing more calories than your body requires.
You can read more about low-carb nuts and seeds here.
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Although almost all types of fruits have high levels of carbohydrates, berries are an exception to the general rule. Berries have little levels of carb content and high levels of fibre content. Moreover, they are also enriched with anti-oxidants which will protect you from heart diseases.
A one hundred gram of blackberries, blueberries, raspberries and strawberries will have a five, twelve, six and four-grams net carb content respectively.
Therefore, you should have these fruits as part of your day to day diet.
Poultry and Meat
If you are on a ketogenic diet, then poultry and meat should form one of your staple foods. Chicken and meat have no carbohydrate content. However, they are endowed with high levels of proteins, vitamins, and minerals. The most prevalent types of minerals found in poultry and meat include potassium, zinc and selenium.
The healthiest type of meat is grass-fed meat. This type of meat is concentrated with omega three fats, antioxidants and conjugated linoleic acid. These nutrients will help in the reduction of your blood pressure levels.
They will also make your muscles and your bones to be stronger.
You must add coconut oil into your daily diet if you want to reap all the benefits of a ketogenic lifestyle. Unlike other foods which may have long-chain fats, coconut oil has medium chain fats.
These fats will be directly absorbed by the liver and converted into ketones. The converted ketones will serve as your primary source of energy.
A ketogenic diet has a variety of delicious foods. These foods have a high nutritional value. Combined with the benefits of keto supplements, these foods will protect you from lifestyle diseases as well as help you to fulfill your weight loss ambitions.
Therefore, please consume these ten keto friendly foods to reap all the rewards of a ketogenic lifestyle.