Ketogenic diet has earned a lot of popularity recently. This diet reduces the risk of several life-threatening diseases such as cancer, Alzheimer’s, diabetes etc. A ketogenic diet restricts carbohydrate content between 20 to 50 grams per day. Though it may look challenging, there are variety of nutritious foods that can easily fit into this method of eating.
Benefits of Ketogenic diet
A Ketogenic diet is a low carb and high fat diet that can cause massive reduction in blood sugar and insulin levels. This, along with the increased ketones, provides numerous health benefits. Keto diet is also beneficial for improving acne, treating brain cancer and reversing PCOS. Muscle Up Meals is one of the best places to get your keto meals delivered in California, USA.
Shellfish and fish are two very important foods in a keto diet. Salmon and other type of fishes have loads of B vitamins, selenium, potassium. The best part is that they are carb-free. Below is mentioned the carbohydrate count for 3.5-ounce of popular kinds of shellfish:
- Clams- 5 grams
- Octopus- 4 grams
- Mussels- 7 grams
- Squid- 3 grams
- Oysters- 4 grams
Salmon, mackerel, sardines, and other fatty fishes have high content of omega-3 fats. This antioxidant lowers insulin levels and enhances insulin sensitivity in obese and overweight people. Frequent intake of fish is also linked to an improved mental health and reduced risk of diseases. To realize the benefits of keto diet, one should consume a minimum of 2 servings of this seafood on a weekly basis.
Vegetables that are non-starchy are generally low in carbs and calories. They are rich in nutritional value, which includes fiber (that are slowly digested by the body), vitamin C and various other minerals. The total carbohydrate count in non-starchy vegetables is approximately eight grams for one cup of raw spinach.
Vegetables also have antioxidants that save one from free radicals that cause cell damage in a person. Cruciferous vegetables such as broccoli, kale, and cauliflower reduce risks associated with heart disease and cancer. They are the best alternatives for higher carbohydrate foods.
Cheese is not just nutritious but also taste delicious. There are several different forms of cheese available on the market. This food has a very low carbs content and is high in fat. This is what makes it ideal for a keto diet. 1 ounce of cheddar cheese gives 1-gram carbohydrates, seven grams protein and approximately 20% of RDI for calcium.
Cheese has a fat called conjugated linoleic acid that results in fat loss and improves body composition. Regular consumption of cheese reduces muscle loss and strength that happens with aging.
Avocados have high amounts of vitamins and minerals that include potassium. 100 grams of avocado has only nine grams of carbohydrate. Avocados also improve triglyceride and cholesterol levels.
With Ketosis, an individual can get a lot of potential benefits in the form of quick weight reduction, increase in performance or health. All these super foods when consumed on a consistent basis results in gradual weight loss and getting a healthy body naturally.