Ketogenic foods to lose weight
Ketogenic foods to lose weight.
The ketogenic diet can help you lose weight
quickly and improve certain health conditions.
Know the ketogenic foods to include in this
diet with very low carbohydrate content.
The ketogenic diet, or keto diet, can help
you lose weight quickly and improve certain
conditions such as fatigue, diabetes, and
certain metabolic syndrome risk factors. This
diet is based on eating ketogenic foods, which
contain very low amounts of carbohydrates.
Then, in the absence of sugar from food, the
body begins to break down stored fat into
molecules called ketone bodies. This process
is called ketosis.
Basically, this diet consists of eating less
than 20 to 50 grams of carbohydrates per day.
To take advantage of the benefits of the ketogenic
diet, you do not need to make extreme changes
in your diet. Simply, you should consume the
following ketogenic foods regularly:
Unprocessed meats are low in carbohydrates
and are one of the basic ingredients of the
Fresh meat has B vitamins, minerals such as
potassium and zinc, creatine, taurine, carnosine.
In addition, meat is an excellent source of
selenium that has a powerful antioxidant function
and is linked to a reduction in inflammatory
Keep in mind that processed meats, such as
sausages and meatballs, often contain added
Try to include a cut of meat at least once
a day. To maintain its properties as one of
the ketogenic foods, remember to cook it with
the minimum amount of oil and accompanied
by enough vegetables.
The second of the ketogenic foods are eggs.
A large egg contains less than 1 gram of carbohydrates
and less than 6 grams of protein, which makes
it a healthy food suitable for a ketogenic
Despite its bad reputation, consuming the
yolk can be highly beneficial, since there
are some concentrated vitamins in them (A,
B9, B12, D, E, and K) and essential minerals
such as iron.
In addition, egg consumption can alleviate
the symptoms of metabolic syndrome by improving
Olives are another ketogenic food since they
only contain 0.2 grams of carbohydrates per
unit. In addition, the carbohydrates in olives
are in the form of fiber.
Olives provide vitamin E, iron, copper and
calcium. They are also rich in antioxidants
that can help reduce oxidative damage in the
body and fight infections.
In addition, olives help regulate cholesterol
and reduce blood pressure.
One clove of garlic contains only 0.99 grams
of net carbohydrates.
Garlic and other vegetables from the Allium
family contain allicin. This is a plant compound
that has anti-inflammatory and antioxidant
properties, so it protects against brain damage
Garlic is also considered an excellent source
of vitamin B6, as well as manganese, selenium
and vitamin C.
Whenever you can, add a little garlic to your
dishes. Its characteristic flavor can highlight
dishes in a very simple way and without adding
more exotic spices.
5. Dark chocolate.
With the low carbohydrate content that the
ketogenic diet requires, it is essential to
ensure that enough fiber is being obtained.
A portion of 100 grams of bitter chocolate,
containing between 70% and 85% of cocoa, provides
11 grams of fiber.
The antioxidants and fiber present in dark
chocolate can help with digestion.
In addition, cocoa contains flavonoids that
dilate blood vessels to improve blood flow,
lower blood pressure and increase good cholesterol.
Dark chocolate is also rich in manganese,
copper, iron, and magnesium.
When buying chocolate or any cocoa product,
you should pay attention to the label. Choose
those chocolates that do not contain added
sugars and that have a minimum amount of carbohydrates
Almonds are another ketogenic food, because
100 grams of almonds have only 7 grams of
In addition, they are really satiating so
by eating a small portion helps to fight the
appetite of mid-morning.
Almonds also provide vitamin E, copper and
riboflavin. All these elements help the production
Its consumption also provides magnesium and
potassium, two important electrolytes that
must be replaced in a ketogenic diet.
While almonds are great to include in this
diet, it is convenient to limit the portions
consumed to about 20 grams per day to avoid
uncontrolled rises in glucose.
Avocado have only 2 net carbohydrates per
100 grams of pulp. They are rich in healthy
fats and are full of nutrients, which makes
them one of the most beneficial ketogenic
Avocados contain fiber, copper, folic acid
and potassium. They also contain important
vitamins such as K, E, C and B.
If you do not like avocados, you can try to
consume them in the form of oil. Although
you will not get the same amount of vitamins
and minerals, its oil contains mainly monounsaturated
This unsaturated fatty acid helps improve
cholesterol levels and can be used for cooking.
Keep in mind
You can use the previous ketogenic foods as
a guide to help you create your own dietary
plan, adapted to your tastes and needs. Remember
to accompany the keto diet with large amounts
As always, we recommend consulting with a
nutritionist to ensure you receive all the
nutrients your body needs.
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