15 best foods for keto diet
Introduction
The ketogenic diet is a high-fat, low-carbohydrate, and moderate protein diet that helps to reduce insulin resistance.
It is a popular diet that has been used to treat epilepsy in children for more than 50 years. It has also been used to help people with type 2 diabetes.
There are many different variations of the ketogenic diet, all of which focus on weight loss and managing disease symptoms. The variation depends on the individual’s preferences and health needs.
The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. It has been shown to be effective for weight loss, diabetes, and epilepsy.
The Ketogenic Diet is a low-carb, high-fat diet plan that forces your body to use fat as its main source of fuel. When you eat something high in carbs (like bread), your body will produce glucose and insulin. The glucose will be used as energy or stored as glycogen. If you need energy quickly or can’t store it as glycogen – then your body will burn the excess calories from the carb overload by converting them into fat cells instead.
Here are 15 foods that you can eat in keto diet
1.The Vegetables
The non-starchy vegetables has plenty of nutrients including Vitamin c and the best part is it is low in calories and carbs.
This kind of vegetables has o lot of fiber in them which is very helpful for your body because fiber cannot be digested and absorbed to the body like other carbs.
Vegetables like kale, broccoli, and cauliflower not only have antioxidants but also have the ability to decrees the chance cancer and heart disses risk.
Low carb vegetables are more beneficial than high carb foods. Low carb vegetables help prevent spikes of insulin and blood sugar levels, and they also promote weight loss and increased energy levels. High carbs foods can lead to weight gain and diabetes.
2. Fish
Fish is the best Keto-friendly food that I know of. Really it’s unbelievable how much you can get from a fish diet like many kinds of vitamin b potassium and selenium and yet its carb-free.
Fish like Salmon, sardines, mackerel are great fish for the keto diet.
3.Avocados
No doubt avocado is a superfood it has several vitamins and minerals, including potassium.
people with high cholesterol and triglyceride levels can be benefited from avocado.
For keto, lovers avocado is a gold mine.
the low carb and high nutrition level make it irresistible to koto lovers.
If you are in a keto diet avocado is a must for you.
4.Meat
As we all know meat is one the greatest source of high-quality protein.
Meat is also a great food for those who are following a ketogenic diet.
It has been proven that protein can preserve muscle mass during a low carb diet.
It is best to eat meats like chicken. Red meat like lamb, pork beef is not good for your health.
5.Eggs
Eggs are one of the healthiest food that you can have at any time. Egg is also a great food for weight-loss
A large size egg can have up to 6 grams of protein and 1 gram of carbs which is ideal for the ketogenic lifestyle.
It’s important to know that the egg yolk contains antioxidants lutein and zeaxanthin, which can help protect the eye from various diseases.
Most importantly it’s a great food for losing extra weight.
6.Coconut oil
A lot of people don’t know but its a fact that coconut is a great ketogenic food.
In One study it shows that coconut oil can be helpful to reduce belly fat.
Coconut is a great food for the keto diet. It has high saturated fat content which helps to increase metabolic rate and promote other health benefits that makes it one of the best food for the keto diet
7.Yogurt
Like other keto foods, yogurt contains very little amount of carbs and more amount of proteins
yogurt has been shown to help decrease appetite and helps to make you feel full for a long period of time.
Having all these qualities makes yogurt one of the best foods for a ketogenic diet.
8.Olive oil
Olive oil helps to make your heart healthy. The main benefit of olive oil is its high content of oleic acid, which helps lower blood pressure, prevents high cholesterol, promotes healthy inflammation response and improves brain function.
carbs are not available in olive oil as like any oil its a pure fat source.
Olive oil is a healthy fat that can be used to flavor salad dressings, marinades, sauces, dips, and more. It contains monounsaturated fats that are important in the keto diet.
9.Nuts and Seeds
Nuts and seeds are very essential for any healthy diet.
With high fat and low carb Nuts and seeds are easily one of the best food choices for the ketogenic lifestyle.
Any kind of nuts like almonds, brazil nuts, cashews, etc can be eaten when you are having keto diet.
10.Berries
Usually, fruits are very high in carbs. But there are some exceptions one of the exceptions is berries.
Generally, berries are very low in carbs. On the other hand, berries contain a high amount of fiber making it one of the best keto food available in the market.
Don’t be fool by there size
Berries may be tiny in size but they are loaded with powerful antioxidants
blueberries, blackberries, strawberries are all very keto-friendly foods that you can eat.
11.Butter
Yes, you have heard it right. surprisingly butter is one of the best keto food.
Butter has a very little amount of carbs.
for many years we had a misconception that butter is bad for health and heart.
However many studies and research over the years proved that saturated fat like butter is not bad for health and it has nothing to do with heart disease
But it should be consumed in moderation.
12.Olive
Like olive oil olive in a solid form can be also beneficial.
Olive contains a high amount of antioxidants like Oleuropein which can protect your cell from damage as it has anti-inflammatory properties.
like other keto foods olive has a very little amount of carbs and it is loaded with fiber which makes it perfect for the ketogenic lifestyle.
13.Coffee and tea
Do you know coffee and tea are 100% carb-free?
So these can be easily included in your daily ketogenic diet
Coffee and tea both contain caffeine,
Caffeine has been proven to increase your metabolic rate which results in more mental alertness and improves physical performance
It has been also proven that drinking Coffee and Tea without sugar can help to reduce the risk of developing diabetes.
14.Dark Chocolate
Dark chocolate contains antioxidants and it is also very very delicious.
chocolate is produced with cocoa powder. Cocao has antioxidant activity like any other fruits
flavanols is found in dark chocolate which lowers blood pressure and prevents heart disease
15.cheese
Cheese is famous for its taste.
There may be hundreds of varieties of cheese available in the market but all of them has a very little amount of carbohydrate.
So yes you can definitely eat cheese within the restriction of a healthy keto diet.
another important aspect of cheese is that it also provides conjugated linoleic acid to our body. This is a kind of fat that actually helps to reduce extra fat from your body.
Conclusion
A ketogenic diet is one of the most scientific diets to live a healthy life.
It can reduce your weight if you are overweight. It can control your blood sugar level.
The good thing is that if you are in a keto diet you can eat varieties of healthy and delicious foods.
These are the 15 foods that you can include in your daily meal to get all the necessary nutrients and keep up with your ketogenic lifestyle properly.
