Foods to Eat on a Ketogenic Diet

Foods to Eat on a Ketogenic Diet

The ketogenic diet, a low-carb, high-fat diet, has been shown to be effective for weight loss, diabetes, epilepsy, and other diseases. To follow this way of eating, you typically limit your carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this diet. In this article, we will explore some of the healthy foods you can eat on a ketogenic diet.

1. Seafood

Seafood is an excellent addition to a ketogenic diet. Fish and shellfish are rich in B vitamins, potassium, and selenium and are virtually carb-free. Salmon and other fatty fish are also high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in people with overweight and obesity. Some types of shellfish, such as clams, mussels, and octopus, contain a small amount of carbs, so it's important to keep track of these when trying to stay within a narrow range.

2. Low-carb Vegetables

Non-starchy vegetables are a great choice for a ketogenic diet, as they are low in calories and carbs, yet high in nutrients like vitamin C and minerals. They also contain fiber, which your body doesn't digest and absorb like other carbs. Some low-carb veggies, such as cauliflower and zucchini, can be used as substitutes for higher carb foods, like rice and spaghetti. Some keto-friendly vegetables to include in your diet are asparagus, avocado, broccoli, cabbage, cauliflower, green beans, eggplant, kale, lettuce, spinach, and zucchini.

3. Cheese

Cheese is a great source of protein, calcium, and beneficial fatty acids, with minimal carbs. Eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging, and a study found that consuming ricotta cheese reduced muscle mass loss in older adults. Some low-carb cheeses to include in your diet are blue cheese, cheddar, cream cheese, mozzarella, parmesan, and Swiss.

4. Avocados

Avocados are an incredibly healthy food, with 2 grams of net carbs per serving and high in fiber and several nutrients, including potassium. One study found that eating one avocado per day had beneficial effects on cardio-metabolic risk factors, including lower levels of LDL (bad) cholesterol.

5. Meat and Poultry

Meat and poultry are staples on a ketogenic diet, as they contain no carbs and are rich in B vitamins and minerals. Fresh meat and poultry, like beef, chicken, and pork, are all great options for a ketogenic diet.

In conclusion, the ketogenic diet offers a wide range of healthy foods to choose from, including seafood, low-carb vegetables, cheese, avocados, and meat and poultry. These foods are not only nutritious and delicious, but they also help you stay within the recommended range of carbs for this diet. By incorporating these foods into your diet, you can reap the many benefits of a ketogenic lifestyle.