The keto diet has been around for a while but it has touched a high-graph of popularity in recent years. It not only reduces weight but is also considered very effective to get rid of many diseases. Epilepsy, Alzheimer’s and diabetes are some of them.
A ketogenic diet plan restricts you to consume not more than 20 to 50 grams of carbs per day. Moreover, the keto diet encourages us to eat more fat. This is where people get confused because typically we associate high-fats with a number of diseases. But they might be doing the exact opposite of what we actually assume.
If you are on a keto diet, you might be confused about deciding food items — whether to eat or abandon them. To address your confusion, here are 7 perfect choices for you:
Eggs have so many important and rich nutrients for our body. Doctors consider them as one of the healthiest food items. An egg contains as much as less than 1 gram of carb and 6 grams of protein. On top of that, eggs have the capacity to keep you full throughout the day, which keeps you away from junk food.
Majority people believe that egg yolk is high in cholesterol and therefore it should be left out of the keto diet plan. Experts advise us to eat an entire egg. The cholesterol inside yolk does not increase the blood pressure level. In fact, an egg is just what you can call ample food for your healthy heart.
Most people have a hard time to identify where the quality eggs are found. The best eggs are found where chickens are given the freedom to eat insects and exposure to the sun. Chickens raised in such an atmosphere produce the best possible eggs.
If you happen to be a seafood lover, the keto diet can prove to be your cup of tea. There are so many recipes you can make out of seafood while being on the keto diet — fish and shellfish are known to be more keto-friendly.
However, the number of carbs vary in different shellfish. For example, crabs don’t contain any carb whatsoever, while that’s not the case with other shellfish. You must study the number of carbs contained by a shellfish and then consume it according to your needs.
To make things more simplistic, read the list below:
- Octopus: 4-gram carbs
- Oysters: 4-gram carbs
- Crabs: 0-grams carbs
- Clams: 5-grams carbs
- Shrimp: 0-grams carbs
Two servings of seafood in a week would be an ideal intake for the people who are on the keto diet. Moreover, doctors suggest that frequent consumption of fish can improve mental health as well because it is rich with omega-3 fats.
Meat and poultry
Meat and poultry is a great source of getting potassium, vitamin B and zinc. Also, meat and poultry are rich with proteins which are very helpful to preserve muscles. An easily absorbable form of iron is also found in fresh meat and poultry.
A study reveals that even fat produced by these two ingredients is highly sought-after because it is very beneficial for health. When it comes to choosing animals for meat consumption, it is best to opt for the animals who eat grass. Compared to the grain-fed animals, they have a high proportion of omega-3 fats. Not to forget, meat and poultry do not carry carbs.
Coconut oil is perhaps the most fat-filled food you can imagine. Many studies have proven this fact yet it is a keto-friendly intake. Including 2 tablespoons of coconut oils can reduce the waistline by 1 inch in no time. Not only that it is a fertile diet for belly fat but also keeps blood lipids under control.
Moreover, coconut oil contains a considerable amount of MCTs. Unlike other fats, MCTs are picked up by the liver and directly converted into ketones. For MCTs, you can also consider MCT oil at Opportuniteas.
By increasing the ratio of ketones in your body, you can decrease the consumption of calories to an alarming level. A higher level of MCTs is also linked to the better functioning of the brain. The buck does not stop here. Coconut oil has the capacity to cure multiple health issues like neurological disorders, epilepsy and Alzheimer’s.
Olives and Olive Oil
Research shows that olives are very helpful to prevent bone loss. Olives also do not allow your blood pressure to transgress a turbulent level and keep it in check. Olive oil provides the same benefits only in the liquid form. Olive oil is rich with the compounds typically known as phenols. These compounds improve artery functions and keep your heart healthy.
Large olive oil supplies fat to the human body and therefore hardly contains carbs. 7 to 10 olives hardly account for 1 gram carb which is almost negligible. To reap the maximum benefit of olive oil, you should mix it in low-heat cooking food or add it into the food once you are done with cooking.
Olive oil is an alternative for those who do not like to have olives. Although it will not give you all the nutrients of olives, to a large measure, you will get a lot of health-promoting ingredients out of it.
Whenever we follow a brand new diet plan, we always find it hard to stick to it in the beginning. That’s where avocados can be very effective. For the beginners of the keto diet, avocados are extremely healthy. Avocadoes contain a fair proportion of vitamins and minerals including potassium. It can also help to deter the keto flu which could be a severe problem early on.
In the long run, avocados are very efficient for the cholesterol problem. Various studies have found that consumption of avocados on a regular basis can reduce bad LDL cholesterol up to 22%. The quantity of carbs in avocados depends largely upon their sizes. For example, half of the medium-sized avocado contains about 9 grams of carbs. This low ratio of carbs makes avocados a keto-friendly diet.
It’s okay if you are not a fan of avocados, use avocado oil instead. Consuming avocado oil, you will surely get the essence of all the essentials an avocado has to offer.
Nuts and seeds
Nuts and seeds are suitable for almost every diet. It makes nuts and seeds pretty much all-rounder because they can find their way in any diet plan. You don’t have to consult a doctor to know about the perks and privileges of these two ingredients. The consumption of nuts and seeds on regular intervals is associated with uplifting the performance of the heart.
What’s more, seeds and nuts have proven their utility to a fatal disease like cancer as well. They can also prove to be a potent force to deal with the much-talked-about issue of depression and anxiety. Commonly, seeds and nuts are very low in carbs, but again you have to pick and choose since the types vary in the volume of carbs.
Being unconscious about the types will invariably make you eat more carbs and fats. For example, one ounce of chia seeds contains 12 grams of total carbs while one ounce of walnuts contains 4 grams of total carbs. It is recommended to place seeds and nuts in your keto diet plan, but it is even more emphasized to learn about their carb ratios.
The ketogenic diet has become one of the most popular diets. The reason lies in its incredible results. We all know the bizarre consequences caused by the over-consumption of carbs, but somehow we find it tough to stop being tempted towards their intake. If you are going through the same dilemma despite the best of your efforts, the keto diet could be your last resort.