What to Eat and Avoid on the Ketogenic

What to Eat and Avoid on the Ketogenic Diet
A Complete Food List
Known as the new-gen diet, the ketogenic diet has become pretty prevalent recently. There have been studies that
have found that this low-carb, high-fat diet helps in weight loss, curing diabetes, and subsiding the symptoms of
epilepsy.
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Low-Carb Vegetables
Vegetables are low in calories but rich in
vitamins, minerals, and other essential
nutrients. In Keto Diet, you can have some
low-carb ones.
Asparagus , Bok choy , Broccoli ,Cabbage
,Cauliflower ,Celery ,Collard greens ,Cucumber
,Eggplant ,Iceberg lettuce ,Jalapeño peppers
,Kale , Kohlrabi , Mushrooms , Radishes ,
Romaine lettuce , Spinach , Summer squash ,
Swiss chard , Zucchini
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Meat and Poultry
Fresh meat and chicken contain no carbs and
contain abundant B vitamins and several minerals,
including potassium, selenium, and zinc.
They’re also a great source of proteins, which can
preserve your muscle mass even on a low carb diet.
They are also a vital source of proteins for the keto
diet.
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EGGS
Eggs are one of the healthiest and most
varied foods on the planet.
One egg contains less than 1 gram of carbs
and approximately 5 grams of protein,
making eggs an excellent food for people
on a ketogenic diet.
Vitamin A, vitamin B-12, and selenium in
eggs are vital for keeping the immune
system healthy.
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Coconut Oil
Coconut oil is one of the most suited foods
of the Ketogenic diet. Coconut oil is good
for heart-health, excellent for oral health,
and has other health benefits. Coconut oil is
tasteless and is derived from coconut
kernels and are easily available. Coconut oil
makes it to the keto food list.
Coconut oil is abundant in MCTs, which can
increase ketone production. Also, it
increases the metabolic rate and promotes
the loss of weight and belly fat.
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Cottage Cheese
Cottage cheese is excellent protein aceous
food. The nutrition profile of cottage cheese
is that one cup of it has 25 grams of protein
and 10 grams of fat and it is more than
enough to keep you in a ketone-producing
state.
If you’re trying it plain or with a low-carb
topping, use about 3/4 cup, but if you’re
combining it with a meal, reduce the portion
to half a cup.
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Seafood
Fish and shellfish are highly ketofriendly
foods. Salmon and other fish
are rich in B vitamins, potassium, and
selenium, yet practically carb-free.
> Salmon
> Cod
> Sardines
> Mackerel
> Tuna
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Olive Oil
It will help if you put your concentration on eating
high quality and nutrient-rich oils. By cooking with
“good” monounsaturated fats like extra virgin olive
oil, you can add a supplemental increase in your
everyday intake.
Extra virgin olive oil, because of its low
concentration of polyunsaturated fats and being
unrefined – has more stability while cooking. Keto
diet food list is incomplete without olive oil.
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Nuts and Seeds
Nuts and seeds are good in fats and low in carbohydrates.
Almonds: 3 grams of net carbs
Brazil nuts: 1 gram net carbs
Cashews: 8 grams of net carbs
Macadamia nuts: 2 grams net carbs
Pecans: 1 gram net carbs
Pistachios: 5 grams of net carbs
Walnuts: 2 grams of net carbs
Chia seeds: 1 gram of net carbs
Flaxseeds: 0 grams of net carbs
Pumpkin seeds: 4 grams net carbs
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Original Article
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