10 Foods to Eat on a Ketogenic Diet


In recent years the ketogenic diet has become the most effective weight loss program. This type of diet uses ingredients that are low in carbohydrates and high in fat, in order to burn fat instead of glucose.

Because fast food restaurants surround us everywhere, it can be difficult to avoid carbohydrate-rich foods, but good management can help.

What foods are allowed in the ketogenic diet?

Plan your menus and even your snacks at least a week in advance, to avoid choosing carbohydrate-rich meals. You can search for keto recipes online; there is a wide choice. Research the keto diet, find and stick to your favorite recipes. Here Are 10 Foods for the Ketogenic Diet :

 
 
 
10 Foods to Eat on a Ketogenic Diet

1. Eggs

 

There are a variety of recipes with eggs such as: omelets, quiches (don’t worry heavy cream is legal on keto), and other recipes. If you are an egg lover, you are likely to be successful on this diet.

2. Olives and olive oil



Olives and virgin olive oil are very beneficial for health. Studies have shown that olive oil is the healthiest oil for high temperature cooking, baking and frying. In fact, extra virgin olive oil contains a large amount of stable fats and antioxidants which protect the oil from breaking down into toxic chemicals. If you are looking for a healthy cooking oil, olive oil extra virgin should be your staple food.

3. Cheese

 

In general, high-fat dairy products also contain vitamins, proteins, minerals and high quality conjugated linoleic acid (it is a fatty acid which promotes fat loss). You can get by using a reasonable amount of cheese at each meal without having to worry about consuming too many carbohydrates.

4. Dark chocolate

 

Dark chocolate
is also present in the keto diet, it contains many flavanols which reduce blood pressure, the risk of heart disease and insulin resistance, thanks to its high cocoa content. When purchasing chocolate, read the label carefully to make sure it does not contain added sugars and a reduced amount of carbohydrates per serving. If you don’t like the taste of low-calorie dark chocolate.

5. Berries

 
The berries contain different anthocyanins, which are flavonoids responsible for their distinctive colors of blue, black, red and purple. These flavonoids also have very effective anti-inflammatory effects.

For example wild blueberries are proven to protect the brain from inflammation and improve memory. Blackberries and raspberries are packed with antioxidants known to reduce inflammation.

While on a ketogenic diet, it is best to consume berries in moderation because of their relatively high net carbohydrate content.

6. Vegetables



Vegetables contain minerals, vitamins, fiber and antioxidants which are essential to all aspects of our health. And especially cruciferous vegetables on the list of the 10 best keto foods, because they are rich in vitamin A and K and are excellent substitutes for foods rich in carbohydrates and side dishes and snacks.

7. Nuts

 

Frequent consumption of nuts was associated with a reduced risk of certain diseases and obesity. On the ketogenic diet, you will find many recipes that use nuts which are healthy low carb alternatives. Nuts high in fiber, which helps stimulate weight loss by increasing satiety.

8. Seeds

The seeds have many health benefits. For example, sesame seeds have the highest amount of phytosterols of all seeds and are useful for reducing inflammation, the risk of heart disease and the risk of cancer.

9. Avocado

 

Avocados are an essential part of the ketogenic diet, they are rich in minerals, vitamins and potassium. By increasing your potassium intake, you can help relieve many of the keto flu symptoms during the first few days of keto.

10. Fish

 

Fish are also present in the keto diet, fish and seafood are preferred to wild plums. Avoid farmed fish and seafood as they contain a lot of omega-6.

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