14 Low Carb Healthy Foods 🥑 🥦 to Eat on a Ketogenic Diet 🥩 🍗 🍖

September 18, 2019 0 By William Morgan


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Today we are going to see 14 Low Carb, Healthy
Foods to Eat on a Ketogenic Diet.
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The Ketogenic diet is a very low-carb, high-fat
diet, which has become quite popular the last
years.
It seems that it’s effective for weight loss,
diabetes and epilepsy.
It may be beneficial for Alzheimer’s disease.
In KETO diet typically you have to limit the
carbs intake to 20–50 grams per day.
It’s not so hard to do so if you know which
nutrients you have to include in your diet.
Knowledge is Power.
So here are 14 low carb, healthy foods to
eat on a ketogenic diet.
1. Meat and Poultry.
Meat and poultry are the basic foods on a
ketogenic diet.
Fresh meat and poultry contain no carbs.
They include vitamin B and minerals like potassium,
selenium and zinc.
Their high-quality protein helps preserve
muscle mass during a diet.
2. Fish and shellfish.
Seafoods are very keto-friendly.
Salmon and other fish do not have carbs.
They are also rich in B vitamins and minerals
like potassium and selenium.
Additionally, some fatty fish like salmon
and sardines are high in omega-3 fats, which
is quite good for your health.
Shellfish may have different carbs quantities.
So you have to check their carbs when you
are on a ketogenic diet.
3. Low-Carb Vegetables.
In ketogenic diet you go for the non-starchy
vegetables, because they are low in calories
and carbs, but high in many nutrients, including
vitamin C and several minerals.
Starchy vegetables like potatoes could exceed
your daily carb limit.
Some low carb vegetables would be spinach,
bell peppers, broccoli, asparagus, mushrooms,
cauliflower and more.
4. Avocados
Avocado is an excellent low carb food for
ketogenic diet, as it contains several minerals
and vitamins.
It has high nutrient value.
Because of its good flavor it is added to
various dishes.
Avocado is the main ingredient of guacamole.
5. Cheese
Most people like cheese because it’s delicious.
The good news is that it’s also nutritious!
It’s high in fat, with low carbs.
This makes it great for keto diet.
It also helps in retain or gain muscle mass
during the diet.
You may include your favorite cheese in your
diet, choosing from hundreds of types of cheese.
6. Eggs
Eggs are ideal for ketogenic diet because
of low carbs.
They’re also high in several nutrients, so
they are considered to be very healthy and
especially their yolks.
7. Greek Yogurt and Cottage Cheese
Greek yogurt and cottage cheese contain some
carbs, but they are high protein foods.
They help decrease appetite, so you may include
them in your keto diet.
8. Olive Oil and Olives
Olives are the fruits which provide olive
oil, when squeezed.
They are rich in antioxidants and their net
carb content is low.
Olive oil does not contain carbs.
Extra-virgin olive oil is high in antioxidants
and it’s very beneficial for the heart.
It’s better to use it raw in your food.
If you want to use it while cooking, prefer
to do it on low heat.
9. Nuts and Seeds
Nuts and seeds are high-fat, high fiber and
low-carb foods.
Eating nuts often helps in reducing the risk
of heart disease, depression and other diseases.
There is a variety of nuts where you can pick
from and include in your diet,
like almonds, cashews, pistachios, flaxseeds,
brazil nuts and more.
10. Berries
Berries are low in carbs, unlike most other
fruits, which are too high in carbs.
Berries are also high in fiber and antioxidants.
Pick your favorite ones between strawberries,
blackberries, blueberries and raspberries
to include them in your ketogenic diet.
11. Cream and Butter
Cream and butter are good fats to include
on a ketogenic diet, with almost no carbs.
They are rich in conjugated linoleic acid,
which may help in fat loss.
However, you have to consume them in moderation.
12. Coffee and Tea
Coffee and tea themselves have no carbs, but
you have to drink them without sugar.
They both contain caffeine, which increases
the metabolism.
Prefer to drink them with cream, instead of
low-fat or non-fat milk.
13. Coconut Oil
Coconut oil is considered to be very healthy.
It may help obese people lose weight and belly
fat, because it can increase metabolism.
14. Dark Chocolate and Cocoa Powder
Who doesn’t like chocolate?
In ketogenic diet you will have the chance
to taste this great and delicious temptation!
If you want to eat chocolate, then you have
to pick only dark chocolate with at least
70% cocoa.
Cocoa and chocolate are rich sources of antioxidants.
Especially cocoa is called a “super fruit”
for this reason.
Concluding, you can use ketogenic diet for
weight loss but also to get more benefits
for your health.
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