The Ketogenic diet is becoming popular among people. Many studies have found that this very low carb, high fat diet is effective for weight loss. It is also suitable for diabetes, and epilepsy. Researchers also revealed that it might be beneficial for certain cancers, Alzheimer’s disease.
When you go for a ketogenic diet, you need to limit your carbs consumption to 20 to 50 grams per day. Sometimes it may seem challenging. But if you follow some rules, you may easily get many nutritious foods that can fit into this way of eating. Here are some tips for you that might help you to find some healthy foods to eat on a ketogenic diet.
Any type of fish is a perfect option for the keto diet. Fishes are not only rich in vitamins, potassium, and selenium but also carb-free. So, you can eat seafood without any hesitation as those are very keto-friendly foods. However, different types of shellfish may contain some amount of carbs. But most of the shrimp and crabs contain no carbs. You can also avail a high amount of omega-3 fats from salmon, sardines, mackerel, and other fatty fish.
All types of non-starchy vegetables are low in calories and rich in useful nutrients. Vegetables also contain fiber which is the perfect ingredient for your body. Because it doesn’t digest and absorb like other carbs. Vegetables also contain antioxidants that can protect you from cell damage. Some vegetables like kale, broccoli, and cauliflower can be able to reduce the risk of cancer and heart disease. Many vegetables contain very few net carbs like potatoes, yams, or beets. So, while choosing vegetables keep those in mind.
Most of the cheese is very low in carbs and high in fat. This property makes cheese a great fit for a ketogenic diet. You can get 1 gram of carbs, 6.5 grams of protein, and a good amount of calcium from 28 grams of cheddar cheese. It is high in saturated fat which may help protect against heart disease. It also contains Linoleic acid that can improve your body composition. Besides, by eating cheese regularly you can reduce the loss of muscle mass.