THE KETO DIET FULL NAME IS KETOGENIC DIET. THE KETOGENIC DIET NOW BECOME MORE FAMOUS. KETOGENIC DIET DISCOVRED IN 1971 BY PETER HUTTENLOCHER . IN IT 60% OF CALORIE COMES FROM MCT OIL.
THE KETOGENIC DIET IS BENEFITED FOR CERTAIN CANCERS, ALZEIMER AND OTHER DIESEASES.
STUDIES AND SEARCHES SHOWS THAT IT IS HIGH IN FAT AND LOW IN CARBS. IT IS EFFECTIVE FOR WEIGHT LOSS, EPILEPSY AND DIABETES.
THE KETOGENIC DIET LIMITS CARBS TO 20 TO 50 GRAM PER DAY.
HERE ARE SOME HEALTHY FOODS TO EAT ON KETO DIET.
. Seafood includes fish and selfish. Fish and selfish are major friendly source of ketogenic diet. Seafood is a thing of sea.
Which is regarded as a food by humans. Salmon and other fish are rich in potassium and vitamin-B. Seafood is very good source in ketogenic diet.
- AVACADOS :-
AVACADO are great source in ketogenic diet. AVACADOS are low in net carbs. 8.5 gram of carbs and 7 grams fiber in a 3.5 ounce of AVACADO.
- LOW-CARB VEGITABLES :-
The vegitables which are low in carbs are best in ketogenic diet. Above ground vegitables and below ground vegitables all are good. The below ground vegitables are also known as root vegitables.
THE VEGITABLES WHICH ARE LOW IN CARBS AND ABOVE GROUND:-
7. EGG PLANT.
These vegitables are low in carbs counts represent for a standard size 100 gram in 3.25 ounce. 100 gram broccoli cantain 4 gram of net carbs.
. Eggs are more versatile and healthiest source on the earth. In a one and 6 gram protein. Eggs are ideal food for ketogenic diet.
Eggs have been shown to trigger Harmon’s that increases feelings of fullness and satiety. It is important to eat standard size of entire egg. Most of the nutrients are available in the yolk.
- CHEESE :-
cheese is basically good keto food. It include high fat, moderate protein and low carb. In a one ounce of a cheddar cheese (28gram) . It include 1 gram of carbs and 6.5 gram of PROTIEN.
It also Include good amount of calcium cheese in high in fat, but it hasn’t been shown to increase the risk of heart diesease.
Some studies say that the cheese may help to protect your heart from heart diesease. A cottage cheese 105 gram provide 5 gram of carbs and 11 gram of protein.
- COLBY JACK
- COTTAGE CHEESE
- CREAM CHEESE
- BLUE CHEESE
- PAPPER JACK
- PRO ALONE
COCUNUT OIL :-
COCUNUT oil is a natural provided thing by environment. It has unique properties that make it suited for ketogenic diet.
COCUNUT oil CANTAINS vitamin-E, but no fiber and little to no other vitamins or minerals. Coconut oil provide quick energy to your body and brain. COCUNUT oil is high in MCT.
COCUNUT oil is used to increase ketone levels.In people with Alzheimer’s diesease. The main fatty acid in COCUNUT is lauric acid.
- PLAIN GREEK YOGURT :-
plain Greek yogurt is healthy and this is high protien food. green yogurt includes some carbs, they can still be included in ketogenic lifestyle in moderation.
A 105 gram plain Greek yogurt provides 4 gram of carbs and 9 gram of PROTIEN.
- NUTS AND SEEDS:-
Nuts and seeds are low-carb foods. These foods are healthy and high fat. In a 28 gram nut and seeds include 1 ounce of net-carbs.
Frequent nut cansumption has been linked to reduce risk of heart diesease, certain cancer, dipression or other chronic diesease.
HERE ARE SOME NUTS AND SEEDS :-
- WALNUTS :-
1 ounce (28gram) walnuts include 2 gram net carbs (4 gram total carbs)
1 ounce (28gram) of almond include 2 gram of net carbs ( 6 gram total carbs)
- CHLA SEEDS :-
1 ounce (28 gram ) of chla seeds include 1 gram of net carb ( 12 gram total carbs).
- PUMPKIN SEEDS :-
1 ounce (28gram) of pumpkin seeds include 3 gram net carb ( 5 gram total carbs)
1 ounce (28gram) of cashews include 8 gram of net carbs ( 9 gram total carbs)
- PISTACHIOS :-
1 ounce (28 gram) of pistachio include 5 gram of net carb(8 gram total carbs)
- PECANS :-
1 ounce (28gram) of pecans include 2 gram net carbs ( 4gram total carbs)
The nuts and seeds are healthy. They provides 0to 8 gram of net carbs per 1 ounce.
On a planet here is a hundred type of fruits.that are high in carbs to in keto diet.but berries are exceptions. Berries are high in fiber and low in carbs. These fruits are high in antioxidants.
HERE ARE SOME BERRIES:-
- BLACK BERRIES:-
In 3.5 ounce (100gram) include 11 gram net carb (16 gram total carbs)
- BLUE BERRIES :-
In a 3.5 ounce (100gram) include 9 gram net carb( 12 gram total carbs)
In a 3.5 ounce (100 gram) include6 gram net carbs(12 gram total carbs )
- STRAW BERRIES:-
In a 3.5 ounce (100gram) include 7 gram of net carbs (9 gram total carbs)
- DARK CHOCOLATE AND COCOA POWDER :-
These are delicious source of antioxidants. In a 1 ounce (28gram) unsweetened chocolate (100% COCOA) includes 3 gram of net carbs cocoa provides at least a much antioxidant as any other fruit. Chocolate be a part of ketogenic diet.
So theses all is a keto diet . Use it properly. Use fresh things. Thanks for read this article.
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