What is the Keto Diet?
The ketogenic diet has gained a lot of traction especially in the last few years. Studies have suggested that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy. There’s also plenty of evidence to show that it may also help treat certain cancers, Alzheimer’s disease and other illnesses.
A ketogenic diet generally restricts carbs to 20–50 grams per day. While this may appear a difficult undertaking, many healthful foods can easily fit into this mode of eating.
Here are 6 healthy foods to eat on a ketogenic diet.
- Seafood
What seafood works with the keto diet? Well, seafood such as fish and shellfish are rich in B vitamins and potassium but are almost free of carbohydrates. Nevertheless, the carbs in different types of shellfish differ. For example, while fish and most shrimps have no carbohydrates, other types of shellfish do. Also, regular fish consumption has been related to a reduced risk of disease and better mental health.
You should aim to take at least two servings of seafood per week.
- Low-Carb Vegetables
While non-starchy vegetables are low in calories and carbs, they are high in many nutrients, including vitamin C and numerous minerals. While most vegetables contain very few net carbs, consuming one serving of “starchy” vegetables like potatoes could put you over your whole carb limit for the day. Vegetables also contain antioxidants that help defend against free radicals, which are uneven molecules that can cause cell damage.
- Cheese
Cheese is both healthful and delightful. There are many types of cheese, but all of them have low carbs and high fat, making them a perfect fit for a ketogenic diet. Cheese is rich in saturated fat, but there’s no evidence to show that it increases the risk of heart disease. In fact, a strong body of research suggests that cheese may help protect against heart disease. Moreover, eating cheese on a regular basis may help decrease the loss of muscle mass and strength that happens with aging.
- Avocados
Avocados are extremely healthy. They are rich in many vitamins and minerals, including potassium, a significant mineral many people may not get enough of. What’s more, a higher potassium consumption may help make the changeover to a ketogenic diet easier. In addition, avocados may help improve cholesterol levels.
- Meat and Poultry
Meat and poultry, which contain no carbohydrates and are high in several vitamins and minerals, are considered main foods on a keto diet. They’re also an excellent source of top-quality protein, which has been revealed to help preserve muscle mass during a very low-carb diet. It’s best to select grass-fed meat, if possible, because animals that eat grass yield meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals.
- Eggs
Eggs are one of the healthiest foods on earth. One large egg has as much as 1 gram of carbohydrates and more than six gms of protein, making it a perfect food for a keto lifestyle. Eggs have also been shown to activate hormones that raise feelings of fullness and keep blood sugar levels steady. You should eat the entire egg, as most of an egg’s nutrients are found in the yolk.