I know cutting out this amount of carbs per day is a bit challenging, but in this article, there are 7 best ketogenic diet foods to eat regularly to reap the maximum benefits of a ketogenic diet.
Keto diet is a very low carb (carbohydrates) high-fat diet that involves minimizing carbohydrates intake and replacing it with fat.
Apart from losing weight, studies have shown that the ketogenic diet is effective in managing epilepsy, blood sugar control, and diabetes. There is also proof that this diet might be beneficial for diseases such as Alzheimer’s and cancer. A keto diet usually limits the number of carbohydrates to 20-50 grams within twenty-four hours.
1. Low carbohydrate vegetable
Vegetables with low starch are usually low in carbohydrates and calories (Franziska Spritzler, 2017)
They are rich in many nutrients such as ascorbic acid and other minerals, which are of much help in the body. Most vegetables contain few carbs; carb count is the total carbs minus fiber. The net carb for vegetables without starch ranges from less than one gram for each cup of raw spinach to eight grams for each cup of cooked Brussels sprouts.
Besides limiting the carbs count, no starchy vegetables also act as antioxidants that help to protect against unstable molecules that cause cell damage, which is the free radical. Cruciferous vegetables like cauliflower, broccoli, and kale are associated with decreasing cancer and heart disease risk.
Higher –carbs food can be substituted with low carb veggies such as cauliflower. Different Types of vegetables imitate starch food such as rice or mashed food. The vegetable is versatile, nutritious, and helps to reduce the risk of the diseases.
Seafood such as shellfish and fish have a very ketogenic friendly diet. Salmon and other fish are usually carbs free and are rich in potassium, selenium, and vitamin B. Different kinds of shellfish have different types of carbs. For example, shrimp and most crabs are carb-free while other types of shellfish have. It is advisable to account for the carb when shellfish become part of a ketogenic diet and when you are making an effort to stay within a narrow range.
Here is a carb count for 100 grams of different types of shellfish, the carb counts for clams, mussels, octopus and oysters are 5 g,7g,4g, and 4g respectively. When it comes to losing weight, seafood is the best since they are high in omega -3 fats that have leads to lower levels of insulin and raise insulin sensitivity in obese and overweight people.
Moreover, eating fish frequently has been found to limit the risk of disease and mental health improvement. It is advisable to eat two or more servings of seafood per week.
There is a different type of cheese. All kinds of cheese are affluent in fat and very low in carbs. It makes cheese to fit for a ketogenic diet.28 grams of cheddar cheese ideally will give 1 gram of carbs and 7 grams of protein. Studies have shown that cheese may help protect against cardiovascular diseases despite being high in saturated fat that is known for the high risk of heart disease.
Regular intake of cheese may help reduce the loss of strength, weight, or muscle mass that is generally accompanied by aging. There is evidence that older adults who consumed 210grammes of ricotta cheese daily experience an increase in muscle mass as well as muscle strength.
Avocado is very healthy, and approximately 100 grams of avocado contains around 9 grams of carb, out of which 7 grams of fiber and just 2 grams make the net carb. Avocados are very high in potassium, and higher potassium intake usually translates to a more natural ketogenic diet. Avocados are also very vital when it comes to improving your cholesterol level as well as triglycerides levels.
Bad cholesterol LDL and triglycerides are reduced by about 22 percent by avocado, and good HDL cholesterol is enhanced and increased by avocado.
5. Meat and Poultry
In any ketogenic diet, meat, as well as poultry, is almost assumed to be a staple food. Fresh chicken, as well as meat, contains zero carbs and very high levels of vitamin B, which preserves your muscle mass when in a low carb diet.
Consuming meat high in fat has shown to rise in HDL cholesterols to approximately 8 percent higher than consuming a high carb diet, especially in older women. Meat from grass-fed animals contains higher levels of omega-3 fatty nutrients as well as conjugated linoleic acid and antioxidants than animals that are fed on grains only.
Oleuropein, an antioxidant found in olives, has been found to contain anti-inflammatory properties and play a very vital role in protecting your cells from any damage due to inflammation. Also, consuming olives have shown that it usually prevents bone loss and as well as lower your blood pressure.
Olives have different percentages of carb content based on their size, but all in all, close to half of the olives’ carbs come from fiber. Hence olives digestible carb content is extremely low. If you take 28 grams of olive, it comes along with approximately 2 grams of carbs and around one gram of fiber. Therefore, based on the size of the olives net carb count of around 1 gram in every 10 grams of olive.
7. Shirataki Noodles
These shirataki noodles are a fantastic food to add to your ketogenic diet, they have been found to contain at least 1 gram of carb and only just five calories in a single serving, simply because they are mainly water. Glucomannan, a fiber used to make shirataki noodles, absorbs approximately fifty times its weight while in water.
This viscous fiber usually forms a gel, which significantly reduces the movement of food through the digestive system, which reduces a considerable feeling of hunger as well as sugar spikes. It makes shirataki noodles perfect food for weight loss as well as diabetes management. Shirataki don’t just necessarily come as noodles, but it takes many forms and shapes such as fettuccine, rice, and linguine.
Ketogenic Diet Meal Plan:
It may seem overwhelming or even challenging to some when switching to a ketogenic diet, but with a good meal plan, it should not be difficult at all. What you should or need to pay attention to is lowering the number of carbs you consume as you raise or increase the amount of fat, as well as protein, contained in your meals and snacks too.
Restrict carbs in your meal to achieve and maintain the state of ketosis you are trying to achieve. It’s recommended you take approximately 20 grams or less of carbs per day to achieve ketosis successfully, this may not always apply generally to everyone, but it varies based on people.
It’s not straightforward to recommend the best plan or menu that would work miraculously in your ketosis diet plan, but it is recommended to come up with a menu that works for you, which is a carb-free or reduced amount of carbs per meal or per day.
Experts recommend that to achieve the state of ketosis, you should not consume more than 50 grams of carbs in total in a single day.
You should alter your ketogenic menu based on your dietary requirements and needs. A good balanced ketogenic meal plan should be a healthy balanced diet and must include whole foods, a lot of fiber-rich foods, vegetables which are low in carbs and include healthy fats such as avocado, coconut oil, and olive oils.
Advantage of the keto diet
Initially, this type of diet is usually accompanied by significant metabolic changes. Carrying excess weight is associated with insulin resistance, hypertension, and elevated level of triglycerides as well as cholesterol.
Fat oxidation does not rise due to the body adjusting to the higher dietary fat consumption. Therefore, fat oxidation and body fat loss are two processes that are different. It does not mean that there will be a reduction in body fat when fat oxidation is higher. Calorie intake and calorie burn will be the basis of fat loss.
The Warburg effect (Liz Satterthwaite, 2018) This study has shown that tumor cells can break down glucose faster than atypical cells as they require a lot of energy to divide. This theory explains that you can inhibit cancer cell growth by starving the tumor cell of glucose.
Type 2 diabetes
The ketogenic diet may be a straightforward method in which one can get their diabetes under control. Glucose concentration can be lowered over time by strict restriction of carbs in the diet It will help control type 2 diabetes, but one should consult a dietitian before utilizing this strategy.
The ketogenic diet has been for many years used successfully to reduce seizures.
Disadvantages of a keto diet
Long term Ketogenic diet has some of the side effects, which include osteoporosis, an increased risk factor of gout due to an increased level of uric acid in blood l, and elevated risk of kidney stone. Some of the disadvantages of a keto diet are as discussed below;
Before adjusting to a keto diet during the transition, one might experience side effects such as keto flu, hunger, irritability, hunger, constipation, brain fog headache, nausea, and fatigue. Sleeping and hydration might help during the transition.
If the diet is not correctly followed or within proper guidance, the diet may lead to nutrient deficiency. It is because whole food groups are excluded to avoid nutrient deficiency; it is vital to incorporate a broad type of food while eating keto food. One should focus on a different group of the group as they provide different essential nutrients. It is always to consult with registered detention to avoid nutrient deficiency.
Increased ketones in the body cause the risk of developing renal diseases, (Northwestern Medicine, 2020)
requiring regular dialysis to clean up the renal system. With the eradication of glycogen, some people will tend to experience high dehydration on a keto diet as it holds water from the bloodstream.
Keto diet is tough to follow and maintain strictly, (Marshall, 2020) stated the-pros-and-cons-of-the-keto-diet.
It is because of stringent food restriction which many people can’t cope with, and those who strictly follow a keto diet, may for sure lose weight but have very high chances of mortality.
Low Sugar / Glucose levels
We need sugar for our bodies to function correctly, which gives us energy as well as helps in brain activity. Not eating carbs translates to glucose not being absorbed into your bloodstream leading to low energy and inability to focus
Most keto diets are highly saturated with meats as well as fats, which increases the amount of cholesterol in your body, leading to a high risk of developing heart diseases. Hey, check this out, I just discovered a whole new line of Kito friendly drink at Amazon. Zero Calorie Swoon Cocktail Mixer Variety Pack by Swoon – Low Carb, Keto Friendly, Sugar-Free and Gluten-Free Drink Mix – 25 Oz Bottles, Pack of 3 – Cucumber Mint, Ginger Lime, and Margarita Flavors.
In conclusion, the Keto Diet has proven to be working in terms of weight loss. Even though it has its good and its bad, If dieters follow the proper procedure and consult with their doctors, they should be fine. Like anything else, follow the program in moderation, if you reach your ideal goal, then take a break from Keto Diet.