The Best Healthy Menu For Ketogenic Diet

The Best Healthy Menu For Ketogenic Diet

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Ketogenic Diet which is typically high fat and low carbohydrate diet has become extremely popular and trending in today’s time. Various models, athletes, and celebrities follow this diet to lose weight, burn extra calories, and maintain a healthy lifestyle.

It is also a very effective diet for the prevention of diseases like diabetes, cancers, epilepsy, and other Alzheimer’s diseases.

 

Seafood

To follow the Ketogenic diet it is important to add seafood in your diet. This can include salmon, crab, tuna, mussels, shrimps, and mackerel, etc. It is an excellent source of healthy fats such as omega 3 fatty-acids, proteins and other essential nutrients like selenium.

It is essential to note that shellfish is a great option when you are trying to follow the Ketogenic diet. They contain almost no carbohydrates and are extremely Keto-friendly. Some popular shellfishes are squids, Oysters, Octopus, Mussels, and Clams.

They all contain less than 10 grams of carbs in them. You should try to eat seafood at least twice every week to see the change in your body. Follow the diet properly, and reap the benefits of it. Apart from providing you healthy fats, seafood is an excellent source of proteins that are essentials in a keto diet.

 

Vegetables ( Low-Carb)

The vegetables to be consumed in this diet need to be low-Carb i.e. they need not be high in starch. This means they would help in ketosis as they provide fewer calories and carbohydrates to your body. This automatically puts your body in the Keto mode.

They may be low on Carbs; they are an excellent source of other essential nutrients. They include essential nutrients like fiber, vitamin C and minerals. Some popular and healthy low-carbohydrate vegetables that you may buy for this diet can be as following;

  • Cauliflowers
  • Zucchini
  • Kale
  • Eggplants
  • Asparagus
  • Green beans
  • Bell Peppers (green, red and yellow)
  • Celery
  • Cucumbers
  • Tomatoes
  • Broccoli
  • Spinach
  • Brussels

The carbohydrate content in these vegetables is as low as 1-8 grams in one cup. They are an excellent source of essential nutrients that are required in keto diet. This includes antioxidants that assist in reducing the risk of various illnesses related to heart, cancers, and other deadly diseases.

 

Cheese, Avocados And Coconut Oil

Cheese is excellent for Ketogenic diet because all kinds of cheese are extremely delicious, low on Carbs and high in Fats. Although it is a saturated fat it is not known to harm your heart health in any way. Avocados, on the other hand, are incredibly tasty and healthy.

They contain only 9 grams of Carbs and a high amount of fiber, vitamins, and minerals such as potassium. They may help in improving cholesterol levels in the body and effectively putting the body in Ketosis. Coconut Oil has an essential fatty acid in it called the lauric acid which is extremely efficient in putting your body in Keto-Mode.

Moreover, it may even help you to lose fat around your belly area, waist and increase your metabolism. Consuming at least two tablespoons of coconut oil daily is good enough to see visible change in your body.

 

Meat And Eggs

For adopting a Ketogenic lifestyle eggs are one of the most nutritious and healthiest foods to include in your diet. One egg contains only 1 gram of carbohydrates and almost 6 grams of proteins.

They help to keep the sugar levels in the blood stable and make you feel full for a long time thereby reducing the intake of calories in your body. Although eggs may be high in cholesterol they don’t harm your heart health. The egg yolk is extremely efficient in improving your eyesight and reducing the risk of coronary diseases.

Meat is considered a staple food for this diet. It contains vitamins, minerals and high amounts of protein which help to increase muscle mass. It is also one of the best sources to get omega 3 fatty acids in your body. It also helps in maintaining the cholesterol levels in your body.

 

Nuts, Seeds, Greek Yogurt And Olive Oil

Nuts and seeds are healthy, low in carbohydrates, and high in fiber. You can include nuts such as Almonds, Chia Seeds, Flaxseeds, and pumpkin seeds in your diet to adopt Ketogenic lifestyle.

Greek yogurt may contain some carbohydrates approximately 5 grams in one serving and around 11 grams of protein in one serving but it is still good for adopting a Ketogenic lifestyle. Just like eggs, it helps to make you feel full and reduce your appetite. Including Olive oil in your diet is the best thing that you can do for your heart.

It contains essential monounsaturated fats such as Oleic acid that is known to fight various heart diseases and reduce inflammation in the body. It can be used as a dressing on salads and does not contain any carbohydrates. It is an excellent source of healthy fats in your body that help to put your body in ketosis.

 

Conclusion

Ketogenic diet is trending heavily because of its various health benefits. It is excellent for maintaining blood sugar levels in the body, burning calories, and losing weight. The food that you can eat in keto diet is excellent sources of healthy fats that help to put your body in ketosis.

This ultimately helps in losing weight and fighting various diseases such as diabetes, cancers and heart problems. However, while following this diet it is important to avoid certain foods that may hamper your progress. These food items include the following;

  • Rice
  • Pasta
  • Oatmeal
  • Starchy vegetables such as potatoes, peas, and corn.
  • Unhealthy fats such as margarine
  • Some fruits such as lemons
  • Some dairy products that have low fat
  • Beverages such as soft drinks, alcohol, wine or beer.

The article mentions all the essential foods to adopt a Ketogenic lifestyle. You can easily buy these food items from grocery stores and consume them weekly to see the progress and enjoy amazing results.

 

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