This 10 Foods to Eat Keto Food List for the Ketogenic Diet – Zero Carb Food List Keeps sticking to Keto and Ketosis Simple.
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10 Foods to Eat on a Ketogenic Diet – Zero Carb Food List that Keeps Keto and Ketosis Simple.
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Here are the food groups
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4).
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5).
By including Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats. Theses lower insulin levels and increase insulin sensitivity in overweight and obese people.
You must include fish! By increasing fish intake you decreased the risk of disease and improved mental health.
Aim to consume at least two servings of seafood weekly.
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.
The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts.
Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage.
Include cruciferous vegetables like kale, broccoli and cauliflower, as these have been linked to decreased cancer and heart disease risk.
Low-carb veggies make great substitutes for higher-carb foods. 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.
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.
Some studies suggest that cheese may help protect against heart disease. In fact, Cheese contains conjugated linoleic acid, which has been linked to fat loss and improvements in body composition (23Trusted Source).
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study.
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.
In one study, when people consumed a diet high in avocados, they experienced a 22% decrease in “bad” LDL cholesterol and triglycerides and an 11% increase in “good” HDL cholesterol.
Meat and Poultry
Eat Meat and poultry as they 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.
Fresh meat is also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet.
One study in older women found that consuming a diet high in fatty meat led to HDL cholesterol levels that were 8% higher than on a low-fat, high-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……
People with existing medical conditions, or who are worried about exercising or changing their diet, should consult their physician before embarking on any new level of activity or dietary changes.
From the editor…
I hope you have found this useful and please email with any comments or suggestions.
Remember, even small changes to your normal habits from the list above will have profoundly positive effects on your health and mental well-being. All small positive changes WILL result in you becoming the You that YOU DESERVE.
I hope you have a great week and best wishes,
“Metabolism Health; helping YOU be the YOU that YOU DESERVE”