Since the last few years, the keto diet became one of the most popular diets, and there are good reasons for this. We all know that the ketogenic diet has a lot of health benefits, especially for those who want to lose weight quickly. Plus, several studies have demonstrated that this very low-carb, high-fat diet is effective for diabetes, and epilepsy, also early evidence to show that it may be beneficial for certain cancers, Alzheimer’s disease, and other diseases as well. So we don’t have to be surprised to see the growth of its popularity. One of the key factors of a keto diet is it fix some limitations for carbs from 20 to 50 grams per day. So what can we eat basically on a ketogenic diet? Here’s a list of 5 healthy foods with their benefits that you should eat if you are serious about dieting using the keto approach.
Speaking of low-carb vegetables, this includes mainly the non-starchy vegetables. Those are low in calories and carbs as well and are rich in vitamin C and also in other minerals. Plus some other plants and vegetables also contain fiber which means that your body doesn’t digest them and absorb like other carbs. So look at their digestible (or net) carb count, which is total carbs minus fiber. Most of the vegetables we eat contain very few net carbs. For example, consuming one serving of potatoes, yams or beets could put you over your entire carb limit for the rest of the day.
The next thing I would like to point out here is the net carb count for the non-starchy vegetables. It can range from less than 1 gram for 1 cup of raw spinach this can go up to 8 grams for a cup of cooked Brussels sprouts. Plus let’s mention that plenty of vegetables contain antioxidants that will help to protect your body against free radicals which are unstable molecules that can cause cell damage. Plus did you know that some vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk? Many studies have a lot to say on that topic. Finally, low-carb vegetables can also be used as substitutes for higher-carb foods as well. For example, you could use cauliflower to mimic rice or mashed potatoes, “zoodles” can also be created from zucchini and spaghetti squash is a natural substitute for spaghetti.
It’s a fact, avocados are not only delicious, but they are also very beneficial for your health. In fact, did you know that one-half of an avocado, contains over 9 grams of carbs? Now what you need to understand is 7 of the 9 grams found in avocado are fiber, so in other words, its net carb count is only 2 grams. plus, it’s a high source of vitamins and minerals of all kinds, including potassium. A higher potassium intake may help make the transition to a ketogenic diet easier as well. Plus, eating avocados may help you to improve your cholesterol and triglyceride levels. In fact, with a diet high in avocados, you may experiment a decrease of 22% in LDL cholesterol which is the bad cholesterol triglycerides. and also you may expect an increase of 11% in your HDL cholesterol which is the good cholesterol.
Cheese is good for your health. Not only it is delicious, but also they can be nutritious and without to mention a huge variety of chez products on the market. Actually, there’re hundreds of types of cheese available and all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet. For instance, One once of cheddar cheez contains 1 gram of carbs, 7 grams of protein and also 20% of the RDI for calcium. All types of cheez are high in saturated fat, however, the research also demonstrates that it may help to protect you from heart disease. Cheez contains conjugated linoleic acid (CLA) which is a fatty acid found in meat and dairy that is believed to have various health benefits. One of them regards weight loss improvement. Plus, if you eat cheese on a regular basis, some studies prove that it also helps to reduce the loss of muscle mass and strength that occurs with aging. Besides all of that, a study made in 12 weeks revealed that an adult that consumes 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study.
Meat and Poultry
On a keto diet, meat and poultry are considered staple foods. They also contain no carbs at all, In addition, they are rich in vitamins B and several other minerals, such as potassium, selenium, and zinc. In other words, they are a great source of nutrients. Plus, did you know that meat and poultry are also a good source of protein? In fact, proteins can help preserve muscle mass during a very low-carb diet as well.
A study case made with older women also found that consuming a diet high in fatty meat led to HDL cholesterol levels. That is 8% higher than on a low-fat, high-carb diet. We recommend you use grass-fed meat because the animals that eat some grass will produce more omega-3, but they also have a high-level of conjugated linoleic acid and antioxidants than meat from grain-fed animals too.
Eggs are the most healthy food you can find. First, it is an excellent source of protein. The biggest eggs have less than 1 gram of carbs and fewer than 6 grams of protein which means it is perfect for the keto diet as well. Eggs are also great for diabetic people because it maintains the stability of the blood sugar level, plus it triggers hormones that increase feelings of fullness as well.
So it might help you out in your weight loss journey because of many antioxidants found in the yolk part, plus it is a great source of lutein and zeaxanthin. Those nutrients are mainly for eye health protection. Finally, egg yolks are high in cholesterol however, consuming them doesn’t raise blood cholesterol levels in most people. In fact, eggs appear to modify the shape of LDL in a way that reduces the risk of heart disease.
They are so many other foods that you can use in the keto diet. The list contains foods that can make a difference in your health. Also, you may find thousands of delicious keto recipes that you and your family will love. If you are serious about losing weight and stay healthy, then we encourage you to signup for The 28-Day Keto Challenge program immediately! This ketogenic diet is the best one you will be able to find on the Internet and plus, it is 100% risk-free with 60 days money-back guarantee, Many clients lose up to 3 pounds in the first week! So take action NOW!
Affiliate Disclosure Statement
This post contains affiliate links from the Amazon Associates, Clickbank, or the eBay Partner Network affiliate programs. In other words I am getting a commission for every purchase you made for this page.