Ketogenic diet
Keto diet is a particular type of food that contains very low carbohydrates content and high-fat content. This type of diet involves reducing the amount of carb intake by replacing it with the fat. Here the body is made to burn the high content fat to give it enough energy. The primary principle for the keto diet is that the keto diets should limit the carb intake to be less than 50 grams per day.
There are several versions of keto diets. The Classification is done according to the carb content, and they contain. The several types of the keto diet include
- The standard ketogenic diet.
This type of ketogenic diet contains only 5 % carbohydrates, 75% fat, and the remaining is the protein that is 20%.
- The high protein ketogenic diet
This type of ketogenic diet contains a high content of protein. The ratios for this diet are 60% fat, 5% carb, and 35% protein.
- The cyclical ketogenic diet and the targeted ketogenic diet.
In this article, we are going to look at the best foods for the keto diet. Some of the best foods for a keto diet should contain protein, fat, and oils, vitamins, minerals, and low carb vegetable are:
- Vitamin-rich fruits such as Avocados.
Avocados are great food for the people who needs a keto diet. That is because avocados a medium avocado contains only two grams of carbohydrates. According to the principle of the keto diet, the avocados contains less than 50 grams of carb, and hence they are suitable for the keto diet. Thus choosing avocados will help your body to use the fat content in your body to get energy since the amount of carb is low. Also, the avocados are useful for improving the triglycerides and cholesterol levels and contain other minerals such as potassium.
- Food that is rich in fat and other minerals such as seafood
Some seafood is very good for the keto diet. That is because Seafood contains a low content of carbohydrates. Some seafood such as salmon, mackerel, sardines, and other fish are very rich in potassium, vitamin B, and low carb content. Salmon also contains omega three fat that is very vital in one’s health. Seafood such as crabs does not contain any carbohydrates. Therefore for anyone opting for the keto diet, this type of food is essential. A 100 gram of the following food gives the body 5, 7, and 4 grams carb in a clam, mussels, and octopus respectively.
3.High-quality protein foods, such as Meat and poultry.
For an effective keto diet, many people are recommended to use poultry and meant. That is because meat and poultry are well known to give the body much protein and does not contain any carb content. They provide the body with a high-quality protein which is vital in preserving the muscle mass when one is taking a low carb diet. Many research indicates that fatty meat improves the levels of HDL cholesterol. Therefore when choosing a low carb diet, it is essential to select the meat and poultry that comes from animals that feed on grass because it is the healthiest in giving a high-quality body protein.
- Low carb proteins such as Eggs
According to research, eggs are the healthiest food on the planet. The eggs are also a good source of protein. Therefore eggs are suitable for a person who needs to eat a keto diet. That is because the one eggs contain less than 1 gram of carbohydrates and less than 6grams of protein. This property makes eggs to be the best for the keto diets. The eggs are beneficial for the people who need to regulate the number of calories they eat in a day because the eggs will trigger vital hormones that make a person feel full for a longer time. More the eggs contain some very essential nutrients that improve the health of the heart and eyes. Thus the eggs will not only serve as a keto diet, but they will also help in heart and eyes health.
- Foods that contain oil like Coconut oil
Coconut oil is among the best keto diet that has fantastic properties. According to studies, the coconut oil contains the Medium-chain triglycerides that are taken directly to the liver to be converted into ketones. The ketones are used as a source of energy. Therefore the coconut oil is an essential food for the keto diet. Also, the coconut oil contains a very low content of carbohydrates. As per the principles of the keto diet, the food should not provide more than 50grams of carbohydrates in a day. Hence the coconut oil contains very little carb content. More so the oil is good for the people who want to lose weight because two tablespoons of the coconut oil in a day helps in losing weight. Therefore for more production of ketones, coconut oil is essential.
- Low carb grain foods Nuts and seeds
Nuts and seeds contain low carb and rich in high fat. This property makes them perfect for a keto diet. The nuts and seeds are very healthy. That is because they help in reducing the risk of several diseases such as cardiovascular diseases, depression, cancer, and some other chronic diseases. They also have high fiber, which is essential in triggering the hormone that makes one feel full and hence limiting the amount of calorie intake. Most of nut and seeds contain a range of 0 t0 8 grams of carbohydrates per ounce. That makes them be among the best keto diet foods. Some of the nuts are such as macadamia nuts, walnuts, and pecans while some of the seeds are such as sesame seeds and pumpkin seeds. Thus the above-discussed seeds and nut are right keto diet foods.
- Low carb vegetables and other fruits.
Several fruits are beneficial during keto diets. These fruits contain meager carb contents. Some of those fruits are such as tomatoes, the blackberries, rhubarb, raspberries, star fruit, cantaloupe, watermelon, and many more. These fruits will be helpful during the keto diet plan. It is clear that fruits are essential in our health and therefore opting for the fruits mentioned above will help in improving the overall body health.
- High-fat dairy foods.
Some foods such as cream, cheese, and butter are very Keto diets foods. That is because they contain low carb contents on them. These foods contain a very high content of quality protein, minerals and also some vitamins which are essential for good health. Therefore by considering the high-fat dairy product, you will have chosen low carb food that will be good for you during the keto diet plan.
Therefore by considering the above-discussed best foods for keto diet that contains vitamins, fats, protein, oils, low carb vegetables and dairy product for your keto diet plan, definitely you will have chosen the best foods for the keto diet.
Thank you.