The ketogenic diet is a low carb, high-fat diet; also, adopting a healthy diet is essential for overall health. The purpose of eating ketogenic foods is to consume more calories from fat and protein and fewer calories from carbohydrates.
Carbs that are easy to digests such as sugar, soda, pastries, and white bread are restricted in a ketogenic diet.
The majority of people consume ketogenic foods and adopt a ketogenic diet for rapid weight loss.
However, consuming ketogenic diet foods also significantly aids in certain medical conditions such as heart and brain-related diseases, epilepsy, acne, and many more.
Approximately 23 studies prove that ketogenic diet significantly aids in losing weight and even improves your overall health.
Furthermore, according to NCBI & NLM, the ketogenic diet may aid against numerous diseases such as diabetes, cancer, Alzheimer’s disease, and epilepsy.
Ketosis and Foods for Ketogenic Diet
A typical ketogenic diet restricts up to 50 grams of carbs per day. Thus, after 3 to 4 days, your body usually runs out of blood sugar.
Afterward, it starts breaking down protein and fat to fulfill your body’s energy requirements and contributes to weight loss. This process of breaking down protein and fat for energy is known as Ketosis.
Despite that, it is to be noted that the ketogenic diet is a short-term diet that focuses more on weight loss than the pursuit of health benefits.
Even though 50 grams of carbs a day seem challenging, there is still no room for apprehension.
To add healthy ketogenic foods into your diet, opt for:
1. Olives and Olive Oil
Olives and olive oils are healthy ketogenic food and very beneficial for your health. They may vary in the carb amount due to their size.
However, the digestible amount of carb is very low because half of the carb found in olives comes from fiber.
An essential antioxidant called oleuropein is found in olives, which has anti-inflammatory properties.
According to a study published by the National Library Of Medicine, it also plays an important role in the protection of cells from damage.
Furthermore, recent studies prove that consuming olives or olive oil aids in preventing bone loss.
Additionally, another study demonstrates that it also aids in decreasing your blood pressure.
A 28-gram serving of olives contains approximately 1 gram of fiber and a total of 2 grams of carbs. Depending on the size of the olives, this works out to a total carb amount of 1 gram for 7 to 10 olives.
If you do not like olives in their solid form, you can opt for olive oil to add to your ketogenic diet for its health benefits.
2. High Fat Dairy Products
High-fat dairy products like cheese, cream, and butter are examples of ketogenic foods that you can add to your ketogenic diet.
They are fortified with vitamins, minerals, high-quality protein.
Also, high dairy products like cream and butter are almost carb-free as they contain a slight amount of carbs each serving.
They also contain a fatty acid known as conjugated linoleic acid, which aids in weight loss.
According to a study published by the National Library of Medicine, conjugated linoleic acid significantly aids in reducing fat mass and promotes weight loss.
Moreover, high-fat dairy products help in enhancing your cholesterol levels and improves your heart health.
Another study suggests that consuming high-fat dairy products in moderation reduces the risk of several heart-related diseases and even stroke.
High dairy products contain low carbs; thus, moderate amounts of high dairy products like butter, cream, and cheese can be eaten in meals without consuming too many carbs.
3. Coconut Oil
Coconut oil is well suited to ketogenic food due to its unique health benefits.
It is fortified with fat called medium-chain triglycerides (MCT) known to increase your metabolic rate and even aids in decreasing visceral fat.
Unlike long-chain fats found in fatty meats and dairy, medium-chain triglycerides are taken straight to your liver and then converted into ketones or used as a quick source of energy.
Increased ketone levels aid in decreasing calorie consumption, boosts your energy levels, and brain function.
MCT found in coconut oil improves your quality of life and cognitive function of people with certain diseases like Alzheimer’s, epilepsy, Parkinson’s disease, and other disorders related to the brain and nervous system.
Furthermore, recent studies suggest that mixing MCT and the main fatty acid called lauric acid, also found in coconut oil, helps maintain a constant Ketosis level.
Another study reveals that people who consumed at least two tablespoons (30ml) of coconut oil lost an average of approximately 2.5 cm from their waistlines without any other dietary changes.
4. Nuts and Seed
Nuts and seeds are a healthy addition to the ketogenic diet as they are high in fat and low carb ketogenic foods.
They also contain sufficient fiber, which helps consume fewer calories and contributes to weight loss by increasing satiety.
Seeds have many unique health benefits. For instance, flaxseeds are the richest dietary source of lignan precursors. Sesame seeds provide the highest amount of phytosterols among all nuts and seeds.
Both phytosterols and lignans play an important role in reducing inflammation and decreasing the risk of cancer and heart diseases.
Numerous studies reveal that consuming nuts and seeds are proven to decrease the risk of heart-related diseases, cancer, depression, obesity, and several other chronic diseases.
However, solely consumption of nuts and seeds is not recommended as they contain unhealthy levels of inflammatory omega 6.
Therefore, you should consume them fresh or whole to achieve their health benefits.
Even though all nuts and seeds are nearly low in net carbs, but the amount may vary among different types of nuts and seeds.
Below are carb counts for 28 grams of widely consumed nuts and seeds.
- Pumpkin seeds: total carbs of 5 grams and net carbs of 4 grams.
- Pistachios: total carbs of 8 grams and net carbs of 5 grams.
- Chia seeds: total carbs of 12 grams and net carbs of 1 gram.
- Almonds: total carbs of 6 grams and 3 grams of net carbs.
- Cashews: total carbs of 9 grams and 8 grams of net carbs.
- Brazil nuts: total carbs of 3 grams and 1 gram of net carbs.
- Macadamia nuts: total carbs of 4 grams and net carbs of 2 grams.
- Pecans: total carbs of 4 grams and net carbs of 1 gram.
- Walnuts: total carbs of 4 grams and net carbs of 2 grams.
- Flaxseeds: total carbs of 8 grams and net carb of 0 gram.
- Sesame seeds: total carbs of 7 grams and net carbs of 3 grams.
5. Eggs
Eggs are very healthy and versatile ketogenic food. A single egg contains less than 1 gram of carbs and keeps you full for hours.
Also, one large egg contains less than 6 grams of protein; thus, it is perfect for the ketogenic diet.
They are also fortified with nutrients that protect your eyes and improve heart health. Also, one large egg contains less than 6 grams of protein; thus, it is perfect for the ketogenic diet.
Most of the beneficial nutrients for health are found in egg’s yolk, such as thirteen essential vitamins, minerals, and antioxidants like lutein and zeaxanthin.
Even though egg yolks are high in cholesterol, consuming them does not raise blood pressure levels in most people.
A recent study shows that consuming eggs helps in modifying the shape of LDL and contributes to a decrease in the risk of heart-related diseases.
Furthermore, another study in male adults suggests that consumption of eggs stimulates hormones that increase the feelings of fullness and stabilize sugar levels, resulting in lower calorie intake for a day.
