Food has a unique impact to our health. The food diet we consume influence the proper functioning of our bodies. There is variety of diets available with each having its own food category. However, in this article we shall put our concentration on a ketogenic diet.
This diet has many proven health benefits such as weight loss as explained at https://www.ketogenicsupplementreviews.com/. When you switch your diet to ketogenic, your body will run almost entirely on fat leading to steady supply of energy.
Below is highlighted list of typical food to enjoy on a ketogenic diet if you are still scratching your head to find one.
1. Healthy Fats
Healthy fats are the major food requirement in ketogenic diet. This puts your body in a ketosis state whereby fats are broken down for fuel instead of carbohydrates or protein. For this reason, fats should be included in high amounts with every meal in the entire day.
Healthy Fats Include:
- Saturated and Monounsaturated Fats
- Avocados
- Coconut butter
- Cocoa butter
- Butter and Ghee
- Macadamia nuts
- Coconut or avocado oil
- Fatty fish
- Chicken fat
2. Proteins
Moderate protein consumption is important in keto for control of hunger. Remember, too much intake of protein in relation to fats may stop ketosis process from taking place. Hence, the body may break down protein for fuel instead of fats.
Some of the protein requirements are listed below:
- Beef –This should be preferably fattier cuts such as steak, roast, ground beef, and stews
- Pork - this should include pork loin, chops, bacon, and tenderloin.
- Goat
- Lamb
- Eggs – this should include fried, scrambled, boiled, or deviled.
- Organ meat – this should include liver, tongue, kidney and heart.
You should however take precautions of meat that contains processed ingredients such as sauces, which may increase carbohydrate intake.
3. Carbohydrates
- Non – Starchy Vegetables
Choose low carbohydrate leafy greens such as:
- Spinach
- Brussels
- Kale
- Lettuce
4. Fruits
Eat a very small amount of fruits with lower sugar options such as:
- Blueberries
- Strawberries
- Mulberries
- Cherries
5. Condiments, Spices and Sweeteners
Topping up your food with homemade sauces is always the best. However, if in a hurry, here is a list of premade condiments, spices, and sweeteners, which may safer for you.
Condiments such as:
- Hot sauces
- High fat salad with no low or zero sugars.
- Yellow Unsweetened mustard
- Ketchup without added sugars
- Horseradish
- Apple cider vinegar
6. Spices and Herbs
Most of the traditional sauces are not ketogenic diet friendly. This is because of their contents of sugar and carbohydrates. For this reason, spices and hearts are more preferable.
They include:
- Oregano
- Rosemary
- Parsley
- Basil
- Chili powder
- Cayenne pepper
- Lemon and lime juice
- Salt and pepper
7. Sweeteners
It is better to avoid sweet foods as much as possible and loose the taste. However, if you cannot do without them, you can move on and use low sugar sweeteners but very cautiously.
Such sweeteners include:
- Monk fruits
- Xylitol
- Erthritol
8. Dairy
Most dairy products preferably organic and raw are good for keto diet.
Such products includes:
- Sour cream
- Cream cheese
- Heavy cream
- Full fat yoghurt
High quality keto diet means high quality fats which is the major requirement. To achieve your keto diet, use the guide above to stay on track. Remember to buy foods that will not make any health claim.
I love all these foods so I think this would be a good and healthy diet for me.
ReplyDeleteI don't really like sea food and fish but always try this food while traveling around the world. Also I don't like complicated receipts and prefer very simple food. I do this because I like clear taste of products and think that multiple food combinations are not good for our health. I've read a UK essays book where there are a lot of information about our body and health.
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