What is ketogenic or keto diet?
“Ketogenic” is low crab diet, with high quality good fat and shares many similarities with the “Atkins” and low-carb diet. It involve to reducing carbohydrates intake and replacing it with the fat. This Reduce in carbs pt in your body and transfer body in to metabolic state is called ketogenic.
How many types of ketogenic types?
There are three types of ” ketgenic diet” and ketgenic diet is good for newbie to follow the keto diet plan.
How many types of ketogenic foods?
There are many types of ketogenic foods and some of is written below which is use full for body, helps a lot to full fill body requirements.
- Sea foods:
Fish and shellfish are very famous in keto food. fish and salmon are rich in Vitamin B, Potassium and yet virtually carb free.
The carb in different types of shellfish. shrimp and most crabs contain no carbs, other types of shellfish do. That,s why Seafoods are included in ketogenic food.
Clams: 6 Grams
Mussels: 7 grams
Octopus: 4.5 grams
Squid: 3 grams
Others fatty fish are very rich in omega-3, which have been low level of insulin.
2: Low-Carb Vegetables:
Some of the Non- starchy vegetables are very low in caloies and carbs, but high in protein, nutrients, Vitamin C, minrals
some of the vegetables are contain fiber, which your body does not digest like the other carbs.
Most vegetables contain very few carbs and this net carb is less than 1 gram. 1 cup or spinach contain approximately 8 gram, and 1 cup of cooked Brussels sprout. Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini and spaghetti squash is a natural substitute for spaghetti.
There are hundred of types of cheese. All the types of “Cheese” is very low in carbs and very high in fat. which make the cheese perfact for keto diet.
30 grams of “Cheddar” cheese contain gram of Carb, 7 gram of protein and 20 percent of the RDI.
Cheese in High saturated cheese and It does not increase the heart disease. In fact It, will help me a lot to make perfect.
Eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
Avocados are incredibly healthy.
3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.
However, 7 of these are fiber, so its net carb count is only 2 grams .
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easie
5. Meat and Poultry
Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc
They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet.
Eggs are one of the healthiest and most versatile foods on the planet.
One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle.
In addition, eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes for up to 24 hours .
7. Coconut Oil
Coconut oil has unique properties that make it well suited for a ketogenic diet.
To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.
8. Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle.
5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein.
9. Olive Oil
Olive oil provides impressive benefits for your heart.
It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies.
In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function (49Trusted Source, 50Trusted Source).