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Saturday, 8 September 2018

7 ketogenic diet foods

7 ketogenic diet foods

The ketogenic diet has become very popular recently. Studies have found that this very low-carb diet and a high-fat diet is effective for weight loss. There's also early evidence to show that it may be very beneficial for the certain disease like Alzheimer's and other diseases, too ketogenic diet typically limits carbs to 25–55 grams per day. While this may seem challenging, many nutritious foods can easily fit into the diet plan.
Fish is very keto-friendly food. Salmon and other fish are rich in B vitamins, and selenium, yet virtually carb-free. However, the carbs in different types of shellfish matters. For instance, while shrimp and most crabs contain no carbs in it, other types of shellfish do. While these shellfish can be included in a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range. Low carb vegetables are very low in calories and carbohydrates, but they are high in many nutrients, including vitamin C and many minerals. Vegetables contain fiber, which your body doesn't digest properly and absorb like other carbs. Therefore, look at their digestible carb count, which is in total carbs minus fiber. Many vegetables contain very few net carbs in it. However, consuming a serving of "starchy" vegetables like potatoes or beets could put you over your entire carb limit for the day. The carb count for non-starchy vegetables ranges from less than 0.9 gram for 1 cup of raw spinach to 7 grams for 1 cup of cooked sprouts. Vegetables also contain many antioxidants in it that help to protect against free radicals in your body, which are unstable molecules that can cause the cell damage. Cruciferous vegetables like broccoli and cauliflower have been connected to heart disease risk. The low-carb vegetable is a great substitute for higher-carbohydrate foods. For instance, mashed potatoes can be used to mimic rice. Meat is considered the best food on a ketogenic diet. Fresh meat and poultry contain no carbs in it and they are rich in B vitamins and several minerals, including potassium and zinc. They contain high-quality protein in it, which has been shown to help preserve muscle mass during a very low-carb diet. A study in older men found that consuming a diet high in fatty meat led to HDL cholesterol levels that were 9% higher than on a low-fat. The best option is to choose grass-fed meat. That's because animals that eat grass produce meat with higher amounts of omega-3 fats in it. Eggs are one of the best and amazing foods on the planet. A large egg contains less than 1.5 gram of carbs and fewer than 5 grams of protein, making eggs the best food for a ketogenic diet. Eggs have been shown to trigger the hormones which help to increase feelings of fullness and keep blood sugar levels stable in the body, leading to lower calorie intakes for up to one day. It is very important to eat the whole egg because most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein, egg help to protect eye health. Although egg yolks are very high in cholesterol, taking them doesn't raise blood cholesterol levels in many people. In fact, eggs appear to modify the shape of LDL which reduces the risk of heart disease. Coconut has its own unique properties that make it well suited for a ketogenic diet. It contains medium-chain triglycerides. medium-chain triglycerides are taken up directly by the liver and converted into ketones. Coconut oil has been used to increase ketone levels in people all over the world with Alzheimer's disease and other problems of the brain. The important fatty acid in coconut oil is lauric acid, it is a slightly longer-chain fat. What's more, coconut oil can help obese adults weight loss and belly fat. In a study, people who ate 2 tablespoons (28 ml) of coconut oil per day lost 1.5 inches, from their waistlines without making any problem. Nuts are very healthy food, they are high in fat and low in carb. Frequent nut consumption has been connected to a reduced the risk of heart disease, depression, and other dangerous diseases. Furthermore, nuts are high in fiber, which can help you feel full all the day and absorb a small number of calories. Although all nuts are low in carbs, the amount matters quite a bit into different types. Olive oil gives amazing benefits to your heart. It's very high in oleic acid, a monounsaturated fat which found to decrease heart disease risk. Virgin olive oil is very high in antioxidants and it's known as phenols. It's a pure fat source, olive oil contains no carbs in it. It can be added in salad dressings and healthy mayonnaise as a snack.It's best to use olive oil for the low-heat cooking or you can add this to foods after they have been cooked.

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