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A List of Food for Ketogenic Diet

By Third Day Beauty November 26, 2018

infographics for foodlist for ketogenic dietThere are a lot of weight loss method and diets available, but one of the most effective and proven way of losing weight is through Keto diet.  Keto diet consists of food with really low carbs and high fat that help to burn the body fat as fuel by preventing your body from producing glucose.  Are you looking for the best food to eat on a ketogenic diet? Choose food that contains a high level of fat, moderate level of protein and little or no amount of carbs.

Here is a comprehensive list of food that is safe to eat on a ketogenic diet.

Vegetables

One of the best sources of safe fat while on a keto diet is through vegetables, although they can be a source of carbohydrates. Choose vegetables that are low in carbohydrates, with few from those in the moderate zone. You should avoid intake of starchy vegetables like beetroot, leeks, water chestnuts, parsnips, rutabaga and all types of potatoes. You can use some low carb veggies as substitutes for higher-carb food like cauliflower which can be used to mimic mashed potatoes or rice.  Spinach, summer squash, sin qua, zucchini, mushroom, leafy greens, endive, chi qua, bok choy, bean sprouts, avocado, alfalfa sprouts are all safe to eat during a Keto diet.

Seafood

A lot of seafood is very low in carb especially fish and shellfish. They contain essential nutrient such as potassium, B vitamins selenium, yet they are carb-free. Mackerel, sardines, and other fatty fish are high in Omega -3 fats which have proven to lower insulin levels while increasing the insulin sensitivity in obese and overweight people. Aim to eat two servings of seafood every week while on a Keto diet.

Meat

Unprocessed meat is low in carb and keto-friendly; however, grass-fed and organic meat is the most healthy. While you're consuming a lot of meat, remember that keto is basically high-fat diet and not high protein so eat moderately. Excess protein consumed can give you the glucose you're avoiding because excess protein ends up been converted to glucose. Avoid processed meats like cold cuts, and sausages because they often contain some carb.

Nuts

Nuts can also be a great addition to your keto food list especially when taken in moderation. Be aware that cashew nuts are high in carbs and instead you can choose pecan nut or macadamia.

Eggs

Eggs are regarded as one of the most versatile food on the planet, if not the most versatile. One large egg would contain less than a gram of carbs and less than 6 grams of protein. Making eggs the perfect choice for a ketogenic diet. Eggs have also been proven to trigger hormones that tend to keep the blood sugar levels stable and increase the level of fullness enabling low-calorie intakes for up to 24 hours.

Water

Either you take it with ice, flat or sparkling, water is a need on a keto diet. Sip it like a hot tea or enjoy it with natural flavorings like lemons, cucumbers, and limes. Water remains the number one source of fluid, and a must-have on a ketogenic food list.


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