Sometimes it can be a struggle to come up with ideas for healthy foods to eat.
Healthline has published an excellent article entitled: “16 Foods to Eat on a Ketogenic Diet”
Low-carb diets are nothing new and have been used in the medical community for many years.
A balanced low-carb diet (like the ketogenic diet) can be effective for far more than weight loss.
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free.
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do.
While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range.
Choice #2 – Low Carb Vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber, which your body doesn't digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber.
Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.
Choice #3 – Cheese
Cheese is both nutritious and delicious.
There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium.
Cheese is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease.
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition.
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
Choice #4 – Avocados
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 easier.
In addition, avocados may help improve cholesterol and triglyceride levels.
Choice #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.
It's best to choose grass-fed meat, if possible. That's because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals.
Choice #6 – Eggs
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.
It's important to eat the entire egg, as most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health.
Although egg yolks are high in cholesterol, consuming them doesn't raise blood cholesterol levels in most people. In fact, eggs appear to modify the shape of LDL in a way that reduces the risk of heart disease.
These excerpts should give you a pretty good idea of the benefits of a low carb diet.
You can read the entire article here
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