Most people who have set some fitness goals to achieve tend to try the ketogenic diet. The primary role of a ketogenic diet is to drive the body into a state called ketosis, which involves the body using fat for fuel other than carbohydrates. Therefore, to get into ketosis, it’s essential to eat the necessary foods, especially the low calorie diets. Studies show that a keto diet can assist in losing weight, managing diabetes, and also treating epilepsy. Other studies have also demonstrated that a keto diet has the ability to prevent Alzheimer’s disease and various forms of cancer. This has even further made keto diets very popular. There are many keto diet foods that are available everywhere. Below is a keto diet foods list:
1. Dark chocolate
This food contains a lot of powerful antioxidants. In fact, research shows that it has antioxidant activity that’s equivalent to fruits such as acai berries and blueberries. Additionally, it also has some flavanols that keep arteries in good condition and lowers blood pressure, thus preventing people from developing heart disease. Experts usually recommend people to take dark chocolate due to its high rate of cocoa solids.
2. Low carb vegetables
Most vegetables have low levels of calories and high levels of minerals and vitamins. They also constitute high fiber content that isn’t digested nor absorbed. These vegetables are also rich in antioxidants which protect cells from damage. Studies also reveal that some vegetables such as broccoli and kale help in reducing heart disease and cancer. Some of the best keto vegetables include kale, eggplant, cabbage, asparagus, tomatoes, and spinach.
3. Seafood
Different kinds of seafood, such as salmon, are rich sources of vitamins, minerals, selenium, and even potassium. It should, however, be noted that different shellfish types have different carb levels. Experts recommend that upon including shellfish on a ketogenic diet, the number of carbs must be accounted for. Additionally, fatty fish such as sardines, salmon, and mackerel contain omega-3 fats responsible for decreasing insulin levels, especially for obese and overweight people. They also assist in improving cognitive health.
4. Olives
They work similarly to olive oil. First, olives contain an antioxidant known as Oleuropein. This antioxidant prevents body inflammations and ensures that cells are safe from any possible damage. Secondly, some studies have revealed that olives lower blood pressure and also assist in preventing bone loss. Just like other foods, different olive sizes have different carb quantities. They also have low digestible carb content due to their huge fiber amounts. Ten olives have a single gram of fiber and 2 grams of carbs.
5. Meat
It’s among the well-suited keto diet foods that contain high levels of lean protein. Meat is also a good source of minerals such as zinc, potassium and selenium, and B vitamins. Meat also lacks carbohydrates. Most experts don’t recommend the consumption of processed meats in a ketogenic diet plan. This is because processed meat can affect your heart health and also poses a greater possibility of developing cancer, especially at high consumption rates. The recommended meat is beef, fish, and chicken.
6. Shirataki noodles
These are perfect keto diet foods that can be found in local or online grocery stores. The main component of shirataki noodles is water, and they provide 15 calories on each serve. They are usually formed from glucomannan which is viscous fiber. This viscous fiber works by creating a gel to reduce the pace of food movement in the digestive system. This process causes satiety meaning that you will feel less hungry, and you will also maintain the required blood sugar level. This not only assists you in losing weight but also aids in managing diabetes.
7. Coconut oil
Coconut oil contains some components that are ideal for a ketogenic diet. Coconut oil has medium chain triglycerides, which are absorbed by the human liver directly. After absorption, these medium chain triglycerides are then used for providing energy. Recent studies show that coconut oil has really assisted those suffering from Alzheimer’s disease by raising their levels of ketone. Secondly, coconut oil contains a component called lauric acid that, when combined with medium chain triglycerides, brings a sustainable ketosis level. Lastly, coconut oil also plays a significant role, especially in adults, by reducing belly fat and general weight loss.
8. Eggs
These are healthy foods that are consumed worldwide and have a number of benefits. Eggs are best suited for a keto diet since they have more proteins and low carb levels. Eggs play a key role by triggering hormones that bring satiety. People who consider consuming eggs as part of their ketogenic lifestyle are advised to eat an entire egg. The reason behind this is that the yolk contains the most nutrients. Eggs contain two powerful antioxidants, i.e., zeaxanthin and lutein, which play a crucial role in protecting eye health. Some people think that egg yolks contain high cholesterol levels, which is harmful to health. However, the truth is that the cholesterol in eggs doesn’t have any negative effects on your blood cholesterol level. Studies show that eggs can assist in reducing the chances of developing heart disease.
9. Tea and coffee
Both tea and coffee are carb free drinks. They have an ingredient called caffeine that boosts metabolism in the body and thus increasing mood, alertness, and general physical performance. Studies also show that consuming tea and coffee regularly can assist in decreasing the chances of developing diabetes. Experts also recommend that the addition of heavy cream isn’t a problem. However, they warn of tea lattes due to their high levels of carb flavorings.
10. Nuts and seeds
They are rich in proteins and healthy fats that help in increasing satiety in between meals. When you feel fuller for a long duration, you will easily lose excess weight. Some nuts and seeds to consider include almonds, macadamia nuts, chia seeds, and pumpkin seeds.
In conclusion, these are some of the top keto diet foods that can help you in managing blood sugar levels and weight loss. Other keto diet foods include cream cheese, low sugar fruits, and mushrooms.